Racial trauma

Racial trauma is not a formal diagnosis. Psychologist Robert Carter, who helped develop the idea of race-based traumatic stress, described racism as something that can cause real psychological and emotional injury.

Mental Health America notes that racial trauma often looks similar to post-traumatic stress, with reactions like feeling on guard, reliving events and avoiding places.

A 2019 special issue of the American Psychological Association’s flagship journal explains a key difference: racial trauma often involves ongoing harm, from being exposed again and again to race-based stress, directly or by seeing it happen to others.

Most research focuses on people of color and Indigenous people, who report discrimination more often. Multiracial people, immigrants and people whose identity is often questioned can face it too.

Racial trauma can come from many small acts of discrimination that build up over time. Each one may seem minor to others, but together they can leave a heavy load.

Racial trauma can come from witnessing racism, including through the media. Seeing harm done to people who share your identity can feel personal, because it reminds you it could happen to you or your family.

The APA notes that race-related stress is unusual because it can threaten the very resources people need to cope, such as financial support, housing and access to jobs.

Mental Health America also names unequal treatment in policies and practices as one way people can be affected.

Some experiences are clear. Others leave you wondering: “Was that about my race, or am I imagining it?” That uncertainty, and the effort of deciding how to respond, can be draining.

Being asked again and again where you are “really” from, or praised for speaking English well when it is your first language, can send the message that you are seen as an outsider in your own home.

In a 2019 Pew Research Center survey, Black adults were much more likely than other groups to say people had acted as if they were suspicious of them because of their race.

Being treated as a suspect can keep your body on alert, even in ordinary places like shops or offices.

The APA notes that repeated racism can lead people to doubt themselves and feel like an imposter in settings where they feel they don’t belong, with thoughts like “Am I being judged?” or “I only got lucky.”

The APA describes internalized racism: when a person begins to accept negative messages about their own worth and abilities. This can lead to feeling unworthy or not good enough.

Noticing these messages is the first step to questioning them. Ask: “Whose voice is this, and is it true?”

The APA lists emotional effects of racism such as depression, anxiety, anger and irritability. It also notes feelings of shame and a loss of confidence when a situation feels like it can’t be changed.

Mental Health America lists body signs like headaches, changes in appetite and muscle tension, along with trouble sleeping.

The APA notes that reminders of a racist event can set off strong reactions, like crying or a rapid heartbeat, and lists higher blood pressure among possible physical effects of race-related stress.

The APA explains that the body can stay on alert to help you adapt to situations that might be unsafe. Living in this “survival mode” for a long time can make it hard to relax, enjoy the moment or feel in control.

The APA names spiritual effects too, like a weaker sense of purpose, feeling cut off from the wider community, and stepping back from activities you used to enjoy.

It also notes that repeated letdowns can make it hard to trust others, which can make reaching out for help harder.

In a 2019 study of 302 Black and Hispanic teens ages 11–19, seeing more videos and posts of race-related violence online was linked with more signs of depression and traumatic stress. This was true whether the people shown were from the teen’s own group or another.

Ideas for families

• Ask what they have seen online, and listen
• Help them turn off autoplay and mute upsetting accounts
• Set screen-free times, especially before bed
• Watch the news together, then talk about it

The APA explains that children do best with balanced messages about race. Only warning them about mistrust and bias, or only giving pride messages, can leave gaps.

A balance might include

• Pride in your family, culture and history
• Honest, age-appropriate talk about unfairness
• A plan for what to do and who to tell
• Reminders that they are loved and valued, always

The APA notes that race-related stress can leave parents with less emotional space for their children. It can also lead to being very protective out of fear, or being reminded of your own childhood experiences.

The APA suggests caring for your own stress, building a support network and sharing your cultural identity with your children. Taking care of yourself also shows them healthy ways to cope.

What can help

• Ask open questions: “Has anything felt unfair at school?”
• Write down what happened, with dates
• Talk with a teacher, counselor or principal you trust
• Help your child find clubs or groups where they feel they belong

Learning about the people who came before you, their struggles and their courage, can be a source of pride and strength.

Ideas

• Ask elders to tell family stories
• Cook a family recipe and learn where it comes from
• Read books or watch films by people who share your background
• Visit a cultural center or museum

Mental Health America suggests connecting with your culture, traditions and community to build a sense of belonging.

Joy is part of healing. Making space for celebration is not ignoring hard things. It is protecting your spirit.

Multiracial people, adoptees and children of immigrants sometimes feel they are “not enough” of any group. Your identity is yours to define.

The APA suggests a short walk or 5–10 minutes of stretching or yoga. Being active is proven to help reduce and manage stress.

The APA suggests taking 5–10 minutes in the morning, before bed or both to write down your thoughts and feelings and reflect on your day.

The APA suggests 10–20 minutes of deep breathing or meditation. Mental Health America also lists prayer, meditation and hobbies as ways to feel grounded.

The APA notes that constant coverage of racial injustice can be a source of stress, and suggests being deliberate about how much you take in.

Ideas

• Check the news once or twice a day, not all day
• Skip graphic videos; read a summary instead
• Mute words or accounts that leave you feeling worse
• Follow a hard story with something that brings you joy

Mental Health America suggests setting boundaries: deciding where you go, who you engage with and how much you take on.

Some days you may want to speak up. Other days, protecting your energy is the wise choice. Both are okay.

Being around people who share your experience can mean you don’t have to explain or defend yourself. Many schools, workplaces and faith communities have groups like this.

Places to look

• Campus cultural centers and student groups
• Community or cultural centers near you
• Employee resource groups at work
• Faith communities and spiritual gatherings
• Online groups with good moderation

Prayer, worship and belonging to a faith community help many people cope with hard experiences. The APA suggests talking with clergy as one way to share what you are feeling.

The APA suggests that exploring your anger and pain can help you name and face problems, for example through conversation or advocacy. It also lists advocacy as a protective factor against racial stress.

Action can be small: mentoring a young person, volunteering in your neighbourhood, or speaking up at a school meeting. Rest is part of this too.

What helps

• Believe people when they share what happened
• Listen more than you talk, and don’t debate their experience
• Ask, “What would help right now?”
• Speak up when you see unfair treatment, if it is safe
• Learn on your own, instead of asking others to teach you

What to avoid

• “Are you sure it was about race?”
• “I don’t see color.”
• “You’re being too sensitive.”

Some listed by Mental Health America

• Asian American Psychological Association provider directory
• Indian Health Service, for American Indian and Alaska Native people
• Inclusive Therapists, a therapist directory

• “Have you worked with people who have experienced racism?”
• “How comfortable are you talking about race in our sessions?”
• “How do you include culture and identity in your work?”
• “What do you do if you get something wrong about my culture?”

• They believe you and don’t question whether it “really” happened
• They ask about your culture instead of assuming
• They make room for anger and grief
• They respect your faith and community ties
• They help you build on your strengths