Keep reading to learn more about racialized trauma, including how a systemic structure is worsening its existence, the symptoms and triggers, and most importantly, how we can cope and heal from this tragic reality throughonline therapy.
What Is Racial Trauma?
“Racial trauma is the physical and emotional symptoms associated with experiencing racism regularly.”
Systemic vs. individual racial trauma
Macroaggressions refer to undisguised or large-scale racist acts towards people of another race. Racist policies and misinformation are examples of macroaggressions. This is known as system racism and can lead to race based trauma that impacts everyone in a racial group.
Both systemic and individual racism can be a source of extreme traumatic stress. While personal experiences can cause direct trauma, systemic racism restricts access to opportunities. For example, due to past policies like redlining and segregation, BIPOC people aresignificantly less likelyto own their own home and are disproportionately denied mortgage loans.
Racial trauma triggers
Symptoms of Racial TraumaRacialized trauma can cause both psychological and physical symptoms. While they can vary from person to person, common signs of racial trauma can include:DisassociationLow self-esteemIncreased sensitivityAnxietyDepressionHypervigilanceAvoidanceReliving distressing eventsChronic stressDigestive issuesAches and painsInsomniaHeadachesRespiratory issues
Symptoms of Racial Trauma
Racialized trauma can cause both psychological and physical symptoms. While they can vary from person to person, common signs of racial trauma can include:DisassociationLow self-esteemIncreased sensitivityAnxietyDepressionHypervigilanceAvoidanceReliving distressing eventsChronic stressDigestive issuesAches and painsInsomniaHeadachesRespiratory issues
Racialized trauma can cause both psychological and physical symptoms. While they can vary from person to person, common signs of racial trauma can include:
“Racial trauma is similar to PTSD and can cause the individual to be on edge, irritable, nervous, angry, and sometimes physically ill.”
These symptoms can have a devastating effect, so it’s critical to find ways to manage stress related to experiencing racism. Avoid ineffective coping mechanisms, like disengaging and avoidance, and instead, focus on adaptive strategies that will give you strength.
How to Cope with Racialized Trauma
Share your experiences with others
Studies showthat keeping silent about racism can result in severe stress. Don’t be afraid to speak up and discuss your experiences with racism with trusted friends and family members. Not only can these kinds of discussions be validating, but they can also help you begin to process your feelings.
Prioritize self-care
Any form of trauma can leave you feeling physically and emotionally drained.Self-carecan help you recover and heal. Set aside time for activities you enjoy, whether it’s reading a book, getting outdoors, or listening to a podcast.
If you recognize that you’re not doing well, it’s okay to give yourself a break. Rest and nourishment are essential to your health and well-being and can help you keep your stress levels in check.
Identify your triggers
Try to become more aware of people, situations, and environments that are triggers for racial trauma. Work to develop coping mechanisms for the times you’re faced with racism in the future. If you know that your stress levels are particularly high, it might be better to try avoiding known triggers (people or situations that will force you to confront racism) until you’re feeling strong and able to respond without adding to your anxiety.
While staying informed is good, watching or reading the news is a known trigger for racial trauma. Make a point of engaging with light or uplifting media, watching your favorite comedies, spending time with good friends and family, or enjoying your favorite activity or sport if you need a break.
Recite positive affirmations
Low self-esteem is a common symptom of racial trauma. Affirmations can be a way to rebuild your confidence. At the start of each day, look in the mirror and recite an affirmation that will remind you of your strength and worth.
Get involved
Activism against racial injustice can be incredibly empowering. Find ways to get involved, such as volunteering with local organizations or connecting with online groups. Advocacy and volunteering are great ways to make a difference and meet like-minded people.
Becoming active can be a powerful way to acknowledge racism without contributing more to your stress. It’s a way to reinforce your agency and do something to tackle the challenges that you’ve been witnessing or dealing with.
Learn more about racialized trauma
It’s okay to ask questions likewhat is racial trauma? As you become more familiar with this form of traumatic stress, you’ll find more effective ways to cope. Researching RBTS can also help you better understand the symptoms that you’ve been experiencing.
Seek therapy
If RBTS negatively impacts your day-to-day life, you may want to work with a mental health professional. The right therapist can help you begin to process and heal from the trauma you’ve experienced. To avoid negative experiences, it’s best to work with a therapist who’s skilled and has experience with racial trauma.
“Therapy is a great way to understand your triggers and learn positive coping skills. You can learn effective ways to practice self-care and remove yourself from the stress.”
Heal from Trauma with TalkspaceIt isn’t always easy to find qualified mental health professionals to treat racial trauma. Talkspace can help you connect with a therapist who can provide you with the support you’re seeking.With the help of your therapist, you’ll be able to protect yourself against trauma stressors and begin to heal from the pain you’ve endured after experiencing racial trauma.
Heal from Trauma with Talkspace
It isn’t always easy to find qualified mental health professionals to treat racial trauma. Talkspace can help you connect with a therapist who can provide you with the support you’re seeking.With the help of your therapist, you’ll be able to protect yourself against trauma stressors and begin to heal from the pain you’ve endured after experiencing racial trauma.
It isn’t always easy to find qualified mental health professionals to treat racial trauma. Talkspace can help you connect with a therapist who can provide you with the support you’re seeking.
With the help of your therapist, you’ll be able to protect yourself against trauma stressors and begin to heal from the pain you’ve endured after experiencing racial trauma.
Sources:
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Stopforth S, Kapadia D, Nazroo J, Bécares L. The enduring effects of racism on health: Understanding direct and indirect effects over time. SSM Popul Health. 2022;19:101217. doi:10.1016/j.ssmph.2022.101217.https://pubmed.ncbi.nlm.nih.gov/36091297/. Accessed September 25, 2022.
Karlsen S, Nazroo J. Relation Between Racial Discrimination, Social Class, and Health Among Ethnic Minority Groups. Am J Public Health. 2002;92(4):624-631. doi:10.2105/ajph.92.4.624.https://pubmed.ncbi.nlm.nih.gov/11919063/. Accessed September 25, 2022.
Lu D, Palmer J, Rosenberg L et al. Perceived racism in relation to telomere length among African American women in the Black Women’s Health Study. Ann Epidemiol. 2019;36:33-39. doi:10.1016/j.annepidem.2019.06.003.https://www.sciencedirect.com/science/article/abs/pii/S1047279719300894?via%3Dihub. Accessed September 25, 2022.
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