Imagine your immune system as a vigilant guardian suddenly turning against the body it’s meant to protect. This is the reality of autoimmune diseases—a group of complex conditions where the immune system mistakenly attacks healthy cells, leading to chronic illnesses like multiple sclerosis, rheumatoid arthritis, and lupus.

A striking statistic reveals a sobering truth: 80 percent of autoimmune diseases occur in women, with an even more pronounced impact on Black women. This isn’t just a medical coincidence but a profound intersection of biology, stress, and systemic experiences.

The invisible burden of chronic stress

Dr. Gabor Maté’s groundbreaking research highlights how unaddressed stress and trauma can fundamentally dysregulate the immune system. For Black women, this burden is amplified by a unique set of challenges. Systemic lupus erythematosus, for instance, is two to three times more common in Black women, with more severe symptoms and complications.

The concept of “weathering” explains this health disparity—the cumulative toll of chronic stress, racism, and systemic inequities that wear down the body’s defenses. Every microaggression, every instance of being overlooked or undervalued, contributes to a complex physiological stress response that can trigger autoimmune conditions.

The myth of unbreakable strength

The cultural narrative of the “strong Black woman” carries a hidden health cost. The expectation to remain resilient, to carry enormous emotional and social burdens without breaking, directly contributes to immune system dysfunction. This persistent stress doesn’t just affect mental health—it creates a physiological environment where autoimmune diseases can take root.

Reclaiming health through self-care

Self-care is not a luxury—it’s a critical health intervention. For those battling or at risk of autoimmune diseases, proactive self-management can be transformative. This goes beyond occasional pampering; it’s about fundamental lifestyle and emotional management.

Practical steps to support immune health

1. Emotional liberation. Acknowledge and process emotions. Unexpressed anger and pain can manifest as physical illness. Your feelings are valid and need expression.

2. Stress reduction. Implement consistent stress-management techniques. Meditation, therapy, and creative outlets are not indulgences—they’re health strategies.

3. Boundary setting. Learn to say no. Protecting your energy is not selfish—it’s a necessary act of self-preservation.

4. Holistic health care. Seek providers who understand the mind-body connection and take a comprehensive approach to your health.

5. Community support: Build a network that supports your healing journey, not one that perpetuates harmful expectations.

Breaking the silence

Autoimmune diseases are not a personal failure. They are complex medical conditions influenced by genetics, environment, and life experiences. By understanding this, individuals can move from a place of helplessness to empowered self-advocacy.

For Black women especially, this means challenging long-standing narratives of superhuman strength and recognizing that vulnerability is not weakness—it’s a profound form of self-preservation.

Your health is not a burden. Your pain is valid. Your need for rest, for healing, for peace is legitimate. Autoimmune diseases may be complex, but your worth is simple and absolute.

By prioritizing self-care, listening to your body, and challenging systemic narratives that minimize your experiences, you’re not just managing a disease—you’re revolutionizing your approach to health.

Remember: Strong doesn’t mean unbreakable. Strong means having the courage to care for yourself, unapologetically.

Pamela Buchanan is a board-certified physician, speaker, and thought leader dedicated to transforming health care and championing mental well-being. With more than 20 years of medical experience, she is a TEDx speaker known for her powerful talk on “Emotional Flatline,” which explores the emotional toll of high-stress professions, particularly in emergency rooms during the pandemic. As the author of The Oxygen Mask Principle and Emotional Flatline, Dr. Buchanan teaches self-care as a revolutionary act for working mothers, health care professionals, and high achievers.

In addition to her work as a physician advocate and ambassador with the Lorna Breen Foundation, her work extends to coaching and consulting, focusing on helping physicians navigate burnout and preventing burnout in medical students and residents. She strives to keep more physicians practicing. Dr. Buchanan’s mission is to help people break free from burnout, prioritize self-care, and live with purpose.

Dr. Buchanan is the founder of Strong Medicine and can be contacted for coaching, workshops, and speaking engagements. She can also be reached on TikTok and Instagram.