Meaning: Scarcity trauma is the emotional and psychological impact of lacking resources, opportunities, or basic needs.
Scarcity Trauma Defined
According to Dr. Judith Joseph, MD MBA, a Manhattan-based psychiatrist, author, and researcher, scarcity trauma is a psychological response to prolonged deprivation or instability often linked to experiences of financial hardship, food insecurity, or lack of emotional support.
It can create a deep-seated fear of lack, leading to behaviors such as hoarding, overworking, eating expired foods, chronic anxiety about money, or difficulty trusting that resources will be available in the future.
Causes Of Scarcity Trauma
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Financial Trauma
Growing up in poverty or experiencing financial instability can create deep-rooted fears of not having enough.
Many Black women have seen firsthand how money stress affects families and heard phrases like “We can’t afford that,” “There are kids in Africa who have nothing at least you have this, or “Money doesn’t grow on trees” growing up, reinforcing the idea that financial security is fragile.
Past Hardships
Experiencing homelessness, food insecurity, or other forms of deprivation can contribute to scarcity trauma.
Immigration Challenges
Moving to a new country often involves leaving behind stability, familiar support systems, and opportunities, which can trigger feelings of scarcity.
Generational Trauma
Growing up in an emotionally scarce environment (neglect, lack of affection, or violence) can shape a scarcity mindset.
Patterns of fear and lack may also be passed down through families through phrases like, “You know they’ll never give a Black woman first priority” or “You have to work twice as hard to get half as much.”
Signs Of Scarcity Trauma
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- Hoarding behaviors – You stockpile food (even eating expired items), money, or material goods out of fear of future shortages.
- Crippling fear of spending – Even when financially stable, you feel guilty, ashamed, or anxious about making purchases.
- Overworking yourself – You’re always the last to leave work and haven’t taken a day off in years. You jump at every opportunity for extra shifts or projects, fearing financial ruin if you slow down.
- Struggle to enjoy success – Even when things are going well, you can’t fully embrace your achievements because you’re afraid they won’t last.
- Distrust in relationships – Past instability makes it hard to trust others, leaving you fearful of abandonment or betrayal.
How To Heal From Scarcity Trauma
Reframe Your Mindset
Shift from a scarcity mentality (“I never have enough”) to an abundance mindset (“I have enough for today, and more is coming my way.”). Use daily affirmations such as:
- “The universe is abundant, and I am always provided for.”
- “I am worthy of wealth, success, and joy—without struggle.”
- “I am breaking generational cycles of lack and stepping into abundance.”
Practicing gratitude can also help. Instead of focusing on what’s missing, acknowledge what you already have, such as financial stability, supportive relationships, or personal strengths.
Seek Therapy And Do Inner Work
Healing from scarcity trauma requires addressing deep-rooted fears and past experiences. Consider:
- Psychotherapy (Talk Therapy): A therapist can help unpack limiting beliefs and develop healthier coping mechanisms.
- Trauma-Informed Exercises: Journaling, somatic therapy (body-focused techniques like breathwork or tapping), or guided meditations can help release the fear of lack and build a sense of security.
- Financial Therapy: If money anxiety is a big factor, working with a financial coach or therapist can help you develop a healthier relationship with spending, saving, and earning. Platforms like Clever Girl Finance and The Budgetnista are great for Black women navigating financial trauma.
Redefine Success & Rest
Scarcity trauma tells us we must constantly be grinding to prove our worth. Instead, remind yourself that rest is productive. Taking breaks, setting financial boundaries, and allowing yourself to enjoy what you’ve worked for is an act of resistance.
- Embrace Soft Life Rituals – Weekly self-care, pleasure spending without guilt, or simply prioritizing joy are essential steps in healing scarcity trauma.
- Reject Hustle Culture – You don’t have to overwork to be deserving of wealth and success. Normalize setting boundaries with work and choosing opportunities that align with your well-being.
Build a Solid Support System
Healing from scarcity trauma isn’t just about money; it’s about knowing you don’t have to do everything alone.
- Tap into Sisterhood – Find a community of Black women who uplift each other financially and emotionally. Whether it’s a Black women’s investment club, mutual aid circles, or just friends who hold space for you, community is key.
- Join a Black Women’s Investment Club – Spaces like Stocks & Stilettos or Fearless Fund focus on empowering Black women in finance.
- Engage in Mutual Aid Circles – Groups like The Okra Project and For The Gworls provide financial support for Black women in need.
- Cultivate Friendships That Hold Space for You – Surround yourself with women who encourage you to rest, dream bigger, and release survival mode. Whether it’s a group chat, a faith-based sister circle, or a wellness collective, having a support system keeps you grounded in abundance.
Surrounding yourself with positive energy is a form of wealth, too. When you’re around Black women who affirm your growth, abundance becomes a lived reality, not just a mindset.
