Introspective Counseling
24445 Northwestern Hwy. Suite 220
Southfield, MI 48075
(248) 242-5545

Introspective Counseling 24445 Northwestern Hwy Suite 220, Southfield, MI 48075   (248) 242-5545

The Calming Room

Code-Switching & Anxiety at Work: Protecting Your Mental Health

by Jarrette Wright-Booker MA, LPC-S, CAADC

We’ve all been there: that moment when you walk into a meeting or hop on a Zoom call and feel the weight of having to “adjust” how you speak, act, or even dress. For many Black professionals, code-switching isn’t optional—it’s an unspoken rule for navigating predominantly white workplaces. But constantly shifting between different versions of ourselves can take a toll on our mental health, especially when anxiety is already lurking in the background.

Code-Switching 101

Code-switching is that subtle (and sometimes not-so-subtle) switch we flip when we enter spaces where we aren’t sure our authentic selves will be accepted. It can show up in the words we choose, the tone of our voice, or how much we share about our personal lives. In Insecure, Issa Dee (played by Issa Rae) often walks a tightrope between being the fun, relatable friend we see at home and the “more polished” version at work. While it might look smooth on screen, it reflects a very real challenge many of us face in everyday life.

Anxiety Fuel

On the surface, code-switching seems like a small inconvenience—just do what you need to do to get ahead, right? But there’s a deeper layer. When you’re constantly on guard, worried about saying the wrong thing or seeming “too Black,” it can create a steady hum of anxiety. Over time, that hum can become a roar, showing up as racing thoughts, sleepless nights, or physical tension. We might start questioning ourselves:

  • “Did I sound professional enough?”
  • “Will they judge me if I bring up my culture?”
  • “Am I overthinking this?”

Issa’s Journey: A Mirror for Many

Issa’s experiences in Insecure aren’t just for laughs—they mirror what happens when code-switching and anxiety collide. One moment, she’s kicking it at an open mic, expressing her true self through art and humor. The next, she’s back at the office, trying to fit into a culture that barely acknowledges her existence. Watching her juggle these identities can be both hilarious and heartbreaking. It’s a reminder that every time we shrink ourselves to fit into a space, we risk carrying a little more stress than we had before.

Why We Need to Talk About It

One reason anxiety takes root is because we don’t talk about it. We might feel it, but we keep quiet, thinking everyone else is just “dealing with it.” In reality, silence only makes anxiety grow. Being open about how code-switching affects our mental health can be liberating. It can also encourage employers to create spaces where authenticity isn’t just welcomed but celebrated.

Tips for Navigating Code-Switching and Anxiety

  1. Acknowledge Your Feelings: If you’re feeling uneasy or stressed, pause and name it. Sometimes just recognizing that you’re anxious can help you breathe easier.
  2. Find Allies at Work: Seek out colleagues who understand your experiences. Having someone who “gets it” can ease the pressure to perform or hide parts of yourself.
  3. Set Boundaries: Code-switching might feel necessary, but it doesn’t have to dominate every interaction. Figure out where you can safely show more of your true self—maybe during lunch breaks or team-building events.
  4. Practice Coping Skills: Try mindfulness, deep breathing exercises, or even a quick walk when anxiety creeps in. These small moments of self-care can keep stress from snowballing.
  5. Seek Professional Help: Therapy or counseling can provide a safe space to unpack the layers of anxiety, identity, and workplace dynamics. A mental health professional who understands the Black experience can offer insights tailored to your journey.

Building a Healthier Workplace Culture

While individual coping strategies are essential, we can’t ignore the systemic changes needed. Employers who value diversity must do more than just hire people of color—they need to foster environments where code-switching isn’t a survival tool. That means promoting open dialogue, providing cultural competency training, and genuinely listening when employees voice concerns.

Walking in Your Truth

At the end of the day, code-switching isn’t something we can always avoid—and that’s okay. Sometimes it helps us navigate tricky spaces or protect our peace. But it shouldn’t come at the expense of our mental well-being. Like Issa, we might stumble along the way, second-guess ourselves, and wonder if we’re doing it right. The key is recognizing that our unique voices, perspectives, and backgrounds are strengths.

If you find yourself caught between your professional image and your true identity, remember that seeking calm in the midst of career demands is both possible and necessary. Talk about what you’re going through, lean on your community, and don’t hesitate to reach out for support if the anxiety feels overwhelming. You deserve to show up fully, with a mind at ease and a heart unburdened by constant self-editing.

If you’re ready to explore how therapy can help you find balance, connect with the team at Introspective Counseling serving Southfield, West Bloomfield, Royal Oak, Farmington Hills, Troy, Novi and Detroit, MI. Our therapists understand the unique challenges faced by Black professionals—and we’re here to walk with you on your journey toward well-being.