Racial Trauma Guide

DEFINING RACIAL TRAUMA

For an infographic version of this guide, please click here.

The negative effects of racial discrimination and the unfair or prejudicial treatment of individuals on the basis of race on Black Americans are well documented. Experiences with racial discrimination are associated with negative mental (e.g., depression, anxiety, hopelessness, violent behavior) and physical (e.g., hypertension, thickening and calcification of the arteries, and heart rate variability) health outcomes. These detrimental effects on health are found independent of socioeconomic status, age, and gender. Moreover, over 60% of Black Americans endorse at least one experience of racial discrimination in their lifetime, and findings suggest that the links between experiences of racial discrimination and negative health outcomes are stronger for Black Americans than for any other group. Carter (2007) posits that some Black Americans who experience racial discrimination can develop racial trauma, a psychological trauma with symptoms comparable to Diagnostic and Statistical Manual of Mental Disorders, 5th Edition: DSM-5 criteria for PTSD (Post-Traumatic Stress Disorder), which include negative alterations to cognition and mood, intrusive symptoms, avoidance, and physical reactions.

THE INTERSECTIONALITY OF RACISM AND GENDER

While individuals of all racial-ethnic minority groups (i.e. Latinx, Indigenous peoples, etc.) are at risk of experiencing racial discrimination and racial trauma, Black Americans are especially at risk, as anti-Black racism is individual, systemic, and historical. Additionally, it is important to consider the compounding impact of belonging to multiple marginalized and oppressed groups, including (but not limited to) race, gender, and sexuality, and how these intersections interact and increase susceptibility to experiences of racial trauma. The concept of intersectionality describes the ways in which various identities interact and shape the experiences of individuals from marginalized groups. More specifically, examining the effects of racial trauma through the lens of intersectionality allows for a more thorough account of the multiple identities occupied by Black Americans (e.g., Black trans women, Black differently-abled Americans, etc.) and how those who occupy multiple identities are impacted by racial trauma. For example, Black women exist at the intersection of double marginalization: being Black, faced with the adversities previously stated, and a woman, places them in a position beneath Black men in social hierarchies. As such, it is important to consider intersectionality when discussing the impact of racial trauma and how Black Americans who occupy multiple identities are often forgotten and erased from the narrative of protests and movements. Breonna Taylor, a Black woman who was murdered while she was asleep in her home, has received much less media attention (and consequently, slower moving progress on her family’s fight for justice) amidst the current protests. Intersectionality is important in considering why the American public were spurred into outrage and protests in response to the murder of George Floyd, but less noticeably so for Breonna Taylor.

SYMPTOMS OF RACIAL TRAUMA

Psychologically, racial trauma can cause symptoms that mirror those of post-traumatic stress disorder (PTSD):

• Re-experiencing of distressing events: reporting of discrimination in higher numbers
• Arousal: higher reports of somatization when distressed (e.g., stomach aches, headaches, rapid heartbeat), greater perception of behavioral problems
• Chronic Stress
• Negative emotion: depression, anxiety, Black/Latinx middle school students have higher rates of depression in context of discrimination
• Hypervigilance
• Avoidance: less willingness to take academic risks, higher school drop-out rates after racial discrimination is perceived

These negative psychological outcomes are not only present in adults, but have been found to appear as in children of color as early as 12 years of age. However, the toll of racial trauma and stress is not limited to psychological outcomes. The negative effects of racial trauma also affects physical health outcomes. These symptoms are often exacerbated by the common lack of access to adequate medical services for people of color as a result of systematic racism. Physical symptoms can include:

• Physical pain
• Cardiovascular Disease
• Hypertension, with spikes in blood pressure following exposure to racist stimuli; blood pressure remains elevated thereafter
• Respiratory Complications
• Higher Allostatic Load (the wear and tear of the body caused by chronic stress) When the body is in a state of distress, it activates the stress response system, which helps us fight or get out of the stressful situations (a.k.a. fight, flight, or freeze). However, when experiences of stress are consistent and chronic, the stress response system becomes taxed and hormones can be unbalanced, leading to some of the physical illnesses and conditions listed above.
• Digestive issues
• APA (American Psychological Association) Guide on the Effects of Stress on the Body

RACISM, DISCRIMINATION, AND PREJUDICE- SOME EXAMPLES IN THE SCIENTIFIC LITERATURE

• Racial discrimination is related to poor psychological health.
• There is a clear positive relationship between racial discrimination and poor psychological functioning. Racial discrimination is also associated with low infant birth weight. Additionally, racial discrimination is associated with lower “self esteem, self-worth, and adaptation”.
• In a sample of African American college students at predominantly White institutions, experiences of racial discrimination were associated with subsequent increases in sleep difficulties. Furthermore, greater levels of internalized racism (i.e., believing racist messages like Black Americans are “lazy” or “criminals”) are associated with a stronger relation to sleep difficulties.
• Racial discrimination experiences are associated with poorer mental health (i.e., more symptoms of depression and anxiety) as well as lower individual and collective self-esteem.

POLICING

• Black and Hispanic individuals report greater fear of police compared to White people at similar socio-economic status levels. Negative vicarious experiences with police, which may include seeing or hearing about police interactions, are related to greater negative attitudes toward police.
• A study by Devylder et al. (2018) demonstrates that police violence exposure is more common for people of color, and this exposure is related to poor mental health symptoms, including suicidal ideation and psychotic episodes.

COPING WITH RACIAL TRAUMA

• Being seen and heard is essential to healing. Connect with friends who are able to engage in racially conscious conversations and willing to help you process your thoughts and emotions.
  • The benefits of disclosing experiences of racism are demonstrated in science. In a study of African American women, those who experienced frequent everyday racism and reported that they kept it to themselves were shown to have shorter telomeres. Shorter telomere length is an indicator of chronic stress exposure, aging, and morbidity.
• Engage in prayer, mindfulness, spiritual practices, and use of mantras.
• Practice self-care by engaging in activities that you enjoy and make you happy.
• Learn to be aware and recognize the symptoms of racial trauma (e.g., fatigue, anxiety, depression, difficulty sleeping). Identify similar ways to cope with these symptoms.
• Make a list of situations, people, or places that trigger your symptoms of trauma, and make a similar list of ways to cope for each of these situations, people, or places.
• Recognize when you are not able to perform optimally because of the above symptoms and rest if you are able.
• Roleplay how to respond to negative racial encounters with trusted people in your network.
• Engage in activism. Feeling empowered involves participating in actions to solve difficulties. Agency and self-advocacy are associated with leadership, school engagement, self-esteem, and prosocial behaviors. Do a self-check and ask yourself if you need help or someone to talk to.
• The American Psychological Association urges those who are experiencing trauma in the aftermath of these tragedies to practice self-care. Connect with family, friends and other communities to support people. Talk about your feelings and limit you and your children’s  exposure to news media and viral videos. Seek professional help if you need it (some resources as noted below).
• Racism is a huge problem that cannot be solved by a single person’s efforts alone. Coping by engaging in distractions or focusing on any positive aspects of the situation are associated with lower negative emotion. At the same time, it may feel like distracting yourself or focusing on positives is ignoring the problem. Acting with agency, problem solving, and doing something to change the problem are all associated with more positive emotions.

HELPING CHILDREN AND TEENAGERS COPE WITH RACIAL STRESSORS

For an infographic version of this guide, click here.

• Infants and toddlers will not fully understand racism and experiences of discrimination, but if parents are experiencing racial stressors, this could influence family routines, parent mood, and social interactions.
  • As a caregiver, take care of yourself
  • Look for changes in your child’s behavior such as increases in irritability, crying, or withdrawn behavior so you can support and help soothe them.
• Children, 3–10 years old may notice changes in caregivers’ mood and stress levels. Additionally, children may experience racial discrimination in the form of teasing, bullying, and other children avoiding playing with them, for example.
  • Have honest conversations with your child about racism using language they understand.
  • Encourage them to express their emotions and listen in a way that makes it clear that it is okay for them to talk about racial stress with caregivers.
  • Make it clear that racism is wrong.
  • Model emotional expression and label your emotions when you are also experiencing racial stress.
  • Do activities with your children that highlight positive aspects of their racial identity and that are enjoyable to facilitate mood change.
• Youth and Adolescents, 11–19 years old, may struggle to cope with fear, anxiety, anger, and sadness stemming from racism. Teens may start arguments or be withdrawn, and even feel physically ill (i.e., headaches, insomnia, and nausea).
  • Look for emotional and behavioral cues that your child may show such as hyper-vigilance (i.e., being jumpy or “on edge”), confusion, or difficulty concentrating.
  • Exposure to racial stressors through social media, although essential for being informed, may be overwhelming and difficult for children to process on their own.
  • Limit social media time if necessary and have conversations with your child about racial violence and experiences of racism.
  • Validate their feelings (e.g., “It’s okay to feel this way when people say things like that”).
  • Encourage your child to engage in other activities they enjoy as a family or individually.
  • Participate in activities with your child to celebrate being Black.
  • Model and encourage coping behaviors like using enjoyable distractions (i.e., going for a walk, cooking, watching a TV show).  Point out positives of situations, express both comfortable and uncomfortable emotions, do relaxation techniques (i.e., deep breaths, yoga, stretching).
  • Keep up with self-care routines (i.e., journaling, eating meals regularly, showering).
  • At this age, teens may want to engage in activism or to express their emotions through activities (i.e., art, photography, talking to friends, social media posts). Support them in these efforts so they can feel empowered and confident!

TIPS FOR COMMUNICATING WITH CHILDREN ABOUT RACISM

• Remember there is no right or wrong way to do this. Be kind to yourself and acknowledge the emotions you and your child may be feeling.
• Address your own anxiety and stress in a healthy way.
• Use verbal and nonverbal language to communicate your care and concern.
• Stay focused on your child and the conversation. Let them know you are listening by not multitasking or talking over them.
• Speak to them calmly using language they know.
• Be honest and explain what racism is and how it is wrong.
• Try to make them feel safe. Explain that you will be there to take care of them and love them.
• Ask your child(ren) how they are feeling, what worries them, and what they think could help them feel better. Children may feel ashamed, sad, and angry.
• Allow them to openly express emotions and tell them it is okay to feel these ways.
• Offer comfort with gentle words or just be present with them.
• Spend more time with the children than usual, even for a short while.
• If your child is very distressed, allow them time to “cool down,” communicate that you love and support them, and be easier on them.

• National Queer and Trans Therapists of Color Network (NQTTCN)
  • Mission: increase access to healing justice resources for queer and trans People of Color (POC)
  • Highlights: directory that helps locate QTPOC therapists across the country
  • Web: https://www.nqttcn.com/
• Therapy for Black Girls
  • Mission: make mental health topics more relevant and accessible for Black women
  • Highlights: helps connect Black women with virtual and in-person therapy services, posts weekly podcasts covering topics like mental health and personal development
  • Web: https://therapyforblackgirls.com/
• Boris Lawrence Henson (BLH) Foundation
  • Mission: provide scholarships to Black students seeking careers in the mental health field, provide wellness resources for young POC, eradicate the stigma around mental health issues in the African-American community
  • Highlights: directory that helps locate mental health providers and programs serving POC, opportunities for virtual therapy
  • Web: https://borislhensonfoundation.org/
• Inclusive Therapists
  • Mission: make the process of finding culturally responsive, social justice-oriented therapists simpler and safer
  • Highlights: directory that helps locate mental health providers and programs serving POC, mental health blog postings
  • Web: https://www.inclusivetherapists.com/
• Melanin and Mental Health
  • Mission: connect individuals with culturally competent clinicians committed to serving the mental health needs of Black & Latinx/Hispanic communities
  • Highlights: directory that helps locate mental health providers and programs serving POC, podcast covering topics related to mental health
  • Web: https://www.melaninandmentalhealth.com/
• Healhaus
  • Mission: provide an inclusive space focused on holistic health and wellness, building a community that is dedicated to changing the stigma attached to healing
  • Highlights: daily yoga and meditation livestreams, virtual workshops covering mental health topics, virtual therapy services
  • Web: https://www.healhaus.com/
• Ethel’s Club
  • Mission: create healing spaces that center and celebrate POC through conversation, wellness, and creativity
  • Highlights: digital membership that includes book clubs, group workouts, wellness salons, guided meditations, creative workshops, exclusive artist Q&A’s, DJ sets and listening sessions
  • Web: https://www.ethelsclub.com/about
• The Loveland Foundation
  • Mission: bring opportunities, healing, empowerment, and liberation to communities of color, especially to Black women and girls through fellowships, residency programs, listening tours, and more
  • Highlights: provides financial assistance for Black women and girls seeking mental health services
  • Web: https://thelovelandfoundation.org/
• Black Emotional and Mental Health Collective
  • Mission: remove the barriers that Black people experience getting access to or staying connected with emotional health care and healing through education, training, advocacy and the creative arts
  • Highlights: mental health toolkits and worksheets, journal prompts for wellness, Black Virtual Therapist Network directory that helps locate licensed Black therapist offering telemental health services
  • Web: https://www.beam.community/
• Black Therapists Rock
  • Mission: healing the pain of generational trauma
  • Highlights: directory through trucircle to find mental health professionals
  • Web: https://www.blacktherapistsrock.com/
• The Association of Black Psychologists
  • Mission: liberation of the African Mind, empowerment of the African Character, and enlivenment and illumination of the African Spirit
  • Highlights: therapist resource directory to connect people with psychologists who are members of the The Association of Black Psychologists
  • Web: http://www.abpsi.org/find-psychologists/
• Therapy for Black Men
  • Mission: provide proactive, multiculturally competent care to men of color
  • Highlights: directory to help men of color in their search for a therapist
  • Web: https://therapyforblackmen.org/
• Zencare
  • Mission: improve the therapist search process
  • Highlights: resources and advice for finding a Black therapist
  • Web: https://blog.zencare.co/how-to-find-a-black-therapist/
• Therapy for Queer People of Color
  • Mission: increase access to quality and inclusive mental healthcare for queer and trans POC through empowerment & education.
  • Highlights: directory to help connect queer and trans POC with quality and inclusive services from providers who are passionate and dedicated to meeting their unique needs
  • Web: https://therapyforqpoc.com/
• Ayana
  • Mission: address the strong lack of engagement between minorities and the mental health care industry which arises as a result of cost, stigma, and lack of cultural competency by matching users with licensed professionals that share their unique traits, values, and sensibilities
  • Highlights: directory to help members of marginalized and intersectional communities connect with affordable therapists, match clients with therapist using an algorithm that matches them based on their unique traits, values, and experiences
  • Web: https://www.ayanatherapy.com/
• Black Mental Wellness
  • Mission: addressing mental health and wellness concerns specific to the Black community
  • Highlights: informational resources about mental health, strategies for improving mental health and wellness, compilation of mental health apps, videos, and podcasts
  • Web: https://www.blackmentalwellness.com/
• Open Path Psychotherapy Collective
  • Mission: provide middle and lower-income level individuals, couples, families, and children with access to affordable psychotherapy and mental health education services
  • Highlights: directory to help connect individuals with affordable mental health services
  • Web: https://openpathcollective.org/open-path-staff/
• National Alliance on Mental Illness (NAMI)
  • Mission: provides advocacy, education, support and public awareness so that all individuals and families affected by mental illness can build better lives
  • Highlights: host in-person and online support groups, educational classes, and community events
  • Web: https://www.nami.org/home
• Drugwatch
  • Mission: keeps people safe from potentially harmful drugs, medical devices and procedures by informing them of medical conditions, severe side effects and ways to take action
  • Highlights: guide covers common mental illnesses and disorders including anxiety disorders, mood disorders, schizophrenia, ADHD, warning signs, risks and causes, and available evidence-based treatments
  • Web: https://www.drugwatch.com/health/mental-health/mental-illness/

• Below are multiple suggestions on what non-Black individuals can do to show solidarity:

• Educate yourself. We pay educators because educating others is a time-intensive job! People who are experiencing racial injustice are often looked to as the experts or educators; step up and do some independent study while focusing on work from minority groups (Kaur, 2020). 
• Become involved in social action:
  • Look for opportunities to speak and act. Speak up when you witness acts of injustice and intolerance.
  • Challenging others is a way of using your privilege for the benefit of others. You can ask questions, raise issues, and add perspectives that are not naturally coming up in discussions. You can also introduce data, invite people into conversations, and create buzz around ideas. With your privilege amplify the views of people not being heard and bring back conversations when someone is interrupted. Consider other experiences besides your own and think about how you would like to be treated during those times. You can give credit for people’s work and spread the word about their talent.  You can notice when bias is playing out around us, and name it when it happens. When someone brings up your bias, do not be defensive or  quick to challenge it. Instead, try to see from their perspective.
  • Be thoughtful about moments when you may inadvertently speak over the group you mean to support. It is not unusual to inadvertently put ourselves first instead of the people to whom we are trying to be an ally, but it is costly. When it happens, step aside or step back, create space, and learn from those whose lives are directly affected by the issue, rather than presenting yourself as the expert. Take their lead while using your privilege. However, do not use lack of knowledge to remain silent. The voices of those with privilege are heard more than those who are being affected. It is important to speak up.
• Have difficult conversations:
  • Conversations about race can and will likely always be difficult to have, however this does not mean they should not happen. If you have an identity that carries privilege, use it to have difficult conversations. You will likely be listened to and can help others in understanding different perspectives (Connley, 2020) .
  • When conversations about race happen in the classroom, educators should take the lead. If the conversation is part of class discussion, set up guidelines so students can stay respectful throughout the discussion. Having students reflect from an opposing perspective as an exercise can help them understand a classmate’s opinion they may have not understood beforehand.
  • Don’t be afraid to initiate conversations with friends and family who may not be as knowledgeable on topics such as racial trauma and White privilege. Often people are discriminatory and are not aware. Be brave and have these tough conversations with loved ones.
• If you yourself have offended someone and someone speaks up:
  • Don’t be defensive -- take the opportunity to consider how what you said may have come off. How would you feel if someone said something similar to you, based on racial stereotypes or assumptions?
  • Acknowledge that you hurt the person, apologize, and reflect. 
• Learn about other cultures
• Ignorance is often the base of judgment and discrimination towards minority groups. Take the time to learn about different cultures, you will often find more commonalities than not.
  • Ask about different cultural customs and traditions. This can take place by asking friends or classmates of different ethnic backgrounds. But be respectful and receptive during these conversations and don’t judge or assume someone else’s customs are “weird” or “strange”.
  • Watching films, listening to new music, trying new foods, are just a few ways to learn about different groups, and you will likely expose yourself to something you might really like and hadn’t tried before.

• The “Talk” is a parenting task that Black parents engage in with their children that includes how to act when approached by the police and how to survive in a racist society. The ‘Talk’ is a form of racial socialization, a necessary practice that Black families engage in to prepare their children for likely experiences with racial discrimination.

• It is well documented that White parents do not have these conversations with their children or inform their children of the negative outcomes of racial discrimination.  A commonly cited reason for the lack of engagement is that children are too young to understand, yet, racial bias has been shown to peak at elementary school ages. White families endorse a need to discuss race only when the child initiates the conversation or when there is heavy media coverage of racist events (i.e., the protests following the murders of Breonna Taylor and George Floyd). White parents also heavily practice “color blindness”, the ideology that racial identity does not matter. However, the practice of color blindness is harmful, as it disregards both the strengths and the discriminatory experiences of people of color.
• It is imperative to have conversations with children as early as pre-school age and consistently discuss the topic of racial discrimination as children mature and more frequently witness social injustices.
• To effectively talk with your child, you will need to educate yourself on racism. Don’t ask your Black friend(s) to talk to your children for you. Show your child that it is okay to discuss race and White privilege.
• If you live in a predominantly White area, conversations about race might not come up naturally. You need to start conversations by highlighting this fact.
  • For example, “Most of your [classmates, neighbors, friends] are White. Why do you think that is?” or “The character in this [tv show, book, movie] has a different skin color than us. What do you think about that?”

• PRESCHOOL:

  • MIDDLE SCHOOL AND BEYOND:

  • If you notice your child having biased opinions, discuss these opinions and how they can be harmful for others. Dissect their meanings. 
  • Have deeper conversations on how your child can be an ally and advocate for social rights. This is as easy as questioning why a classmate of color may be treated differently.
  • Encourage your child to be curious but respectful. Explain that they may say things that offend others, but those awkward moments are chances for us to learn and become better people, not to be defensive and fight.
  • Discuss how as a White individual, you have privileges that people of color may not, and how to use your voice to speak up for others.
  • Creating a safe space without judgment for your child to feel open to discuss racial problems with a parent is key to having open conversations. The most important thing a parent can do is to stay consistent with their practices of informing their children about racial discrimination.

  • ELEMENTARY:

  • Ask your children how much they know about racial discrimination. You may be surprised at what they have learned from their peer groups.
  • Have open and free conversations about injustices. Discuss stereotypes, what they mean, and how they can hurt others.
  • There are many books, videos, television programs that discuss racial discrimination and injustices. Use these to initiate conversations.
  • Point out instances of racism when you see them. Doing so demonstrates that it is not taboo to discuss and call-out racism.
  •  
  • Normalize these differences and take the time to discuss other cultures.
  • Use language children will understand, but do not tiptoe around the idea of racism.
  • If discussing racial injustices, explain how it is not fair for people who are darker to be treated differently.
• When children notice the differences in skin tone between themselves and their playmates explain that people come in all beautiful shades, making each individual unique and special.