With the increase in media coverage of anti-Black racism, we are also learning about the racial trauma that many individuals experience on a daily basis. Racial trauma, also known as race-based traumatic stress, refers to the mental, emotional, and physical injury caused by Black and Indigenous People of Colour’s (BIPOCs) encounters with racial bias, racism, ethnic discrimination, and hate crimes. (Comas-Diaz, Hall & Neville, 2019). This specific form of trauma has been linked to psychological and physical distress including anxiety, depression, suicidal ideation, and physical health problems. (Comas-Diaz, Hall & Neville, 2019). For some, prolonged incidents of racial trauma can lead to symptoms of Posttraumatic Stress Disorder (PTSD) such as hypervigilance, anger, nightmares, recurring thoughts of the event, low self-esteem, intrusive thoughts, physical reactions like headaches, chest pains, insomnia, heart palpitations, or exhaustion, and avoidance.



This racial trauma is also passed on through generations and includes not only current stressors but also a history of injustice, such as historical systems of slavery and institutionalized racism. BIPOCs current experiences of racial trauma are therefore impacted and compounded by events from the past.



Especially at a time where we are already experiencing an overload of stress due to the COVID-19 pandemic, racial trauma can have devastating effects. Reducing this distress is complex and may involve integrating some practices into your everyday life while anti-Black racism continues to be dismantled.



Here are several ways to cope with racial trauma:

• When possible, take a break and reduce exposure to social media. There is a difference between staying informed and being traumatized by continuous exposure to potentially triggering information. Vicarious trauma, also known as secondary trauma, involves experiencing trauma symptoms as a result of witnessing or interacting with someone who has been traumatized or hearing descriptions of a traumatic event (Blue, 2020).
• Learn to recognize the symptoms of racial trauma (fatigue, depression, anxiety, insomnia, etc.)
• Allow yourself to express your emotions, whether its sadness, anger, rage, hopelessness, or grief, in a safe manner. Talk to friends, create art, write, move, or start a journal. Express yourself intentionally in ways that work best for you.
• Slow down as much as possible. Try to take an extra step to care for yourself by reducing responsibilities such as school or work if you can.
• Make a point to create a safe space for yourself through the people that you choose to engage with.
• Take care of your body, and make sure you are sleeping enough and eating well. Hydration is key. You deserve to take good care of yourself.
• Meditate and reflect on your experience as a racialized person. Focus on your worth.
• Immerse yourself in BIPOC joy. This can help combat racial trauma by increasing a sense of racial pride (Ogorchukwu, 2020).
• Get involved with anti-racist organizations, sign petitions, and do things that will create hope for you (Ogorchukwu, 2020).
• Release the heavy thoughts you are having by talking to a therapist.



Lastly, remember that coping with these events and feelings looks different for everyone. For some, coping may look like getting more sleep, talking with friends, or avoiding the news. However, if you find that the way in which you are coping is having negative consequences, it may be helpful to develop other tools. Regardless of your coping method, we all need support from others whether that’s drawing closer to our communities or speaking to a mental health professional. While we continue to work against dismantling systems of oppression, we must not forget to care for ourselves. 



Written by: Maya (Mostaghim-Vaezi) Dousti

Edited/Reviewed by:  Dr. Stacy Lekkos, C. Psych and Chantal Legere, M. Psy. Candidate, B.A. (Hons) 



References



Blue, S. (2020, June 18). A History of Injustice - Coping with Racial Trauma. Retrieved from https://thehealthnexus.org/a-history-of-injustice-coping-with-racial-trauma/

Comas-Díaz, L., Hall, G. N., & Neville, H. A. (2019). Racial trauma: Theory, research, and  healing: Introduction to the special issue. American Psychologist, 74(1), 1-5. doi:10.1037/amp0000442     

Ogorchukwu, J. (2020, May 30). The Four Bodies: A Holistic Toolkit for Coping with Racial Trauma [Web log post].