Healing Racism
Race is a long-standing topic that our country engages in. The recent events of George Floyd's death and Kyle Rittenhouse's trial verdict have reignited the pain that the BIPOC community has never stopped feeling.
In this post, I will dive into defining racial trauma, ways to heal, and how to help those who are impacted by this.
What is Racial Trauma?
You may have heard of the word "trauma" mentioned a lot. But what is it? Psychological trauma can be defined as a person's response to a stressful event. There is also a term called complex trauma, which is a response to a series of stressful events.
Racial trauma can come in different forms. One of them could be coming from a direct experience to an individual. Another situation is being traumatized by the broader systems of the country. One other source is vicarious trauma, which happens when you witness someone experience a traumatic incident. In this case, you would share the same stress response even if you did not go through it yourself.
How do you know if you're carrying this trauma? If you are a person who identifies with the BIPOC community in America, you may have gone through some racism and discrimination due to the way that you look.
What does self-care look like?
First and foremost, you need to be able to identify how you respond to racial stress. For many people, some responses are anxiety, depression, difficulty concentrating, fatigue, body pains such as headaches, or changes in sleep pattern resulting in little or no rest.
Being aware of how you respond will allow you to access self-care a lot quicker. Here are a few ways.
Start with taking care of your physical needs
I know this is something you probably hear or read on every health website. Sleep, eating right, and exercise are all critical to maintaining a well-oiled human. It is hard to expect yourself to perform at your best if you have not met your basic needs. Follow good sleep hygiene, eat a balanced meal, and take walking breaks outside throughout the day. I do also want to remind you everyone's needs change. So try a little experiment. Try a day of complete self-care and notice how you feel at the end of the day. If you notice a difference in a positive direction, keep it going! If not, try a different combination of self-care habits. If you are having a hard time maintaining these habits, work with a coach or therapist to help you maintain sustainable changes.
Activism
Experiencing racial trauma can leave you with feelings of hopelessness and helplessness. Continuous experiences of racism and discrimination can exacerbate these feelings. One way to combat this is by turning our pain into empowerment. Now, this does not have to mean having to be front and center in protests. Check in with yourself and be honest with what you can genuinely engage in. It may be engaging in dialogue with people you trust, joining local organizations, signing petitions, donating money, or your time mentoring the youth.
Connect to your culture and celebrate!
Racial stress can often make people feel alone. Living in a racialized society can highlight the challenges that one's race brings. It is important to celebrate what makes your race and culture unique! Tap into a sense of pride, read about pioneers of your race, music, art, and other contributions of people who look like you. One way to process trauma is through writing, painting, or creating different forms of art.
Check in with your energy, and give yourself permission to say "no."
I constantly remind my clients to slow down. One way of doing that is taking time to turn inward and ask yourself, "What is my energy level today?" You're not always on the same energy level every day so when you encounter any racial stress, think before you act. If you are feeling exhausted, maybe the best decision at the moment is to step away from the situation. Other times, when there is more energy, you may want to confront and speak to oppressors. Now always be cautious about your environment as well.
It is vital not just to start self-care but to maintain it and keep it as a practice. Racial stress can be a continuous stressor that people are experiencing based on where they work, live, and who they are around. So remind yourself that you need to do what you can to make sure you are okay. If you don't, there may be longer-term effects, such as long-lasting physical and psychological concerns.
How to talk to trauma victims?
Be gentle with your words and your approach. Make it a point to be with the person and make yourself available. Try as much as possible to come from a nonjudgmental place. Often, because of the discomfort it brings, most people want to move the person from the feelings and thoughts around the trauma before the person is ready.
Remember that people in a state of trauma or stress are not operating at their best, so practice some patience with them. Don't take their responses to heart. Strong feelings and outbursts are normal. Reassure them that their reactions are very normal.
Ask what they need without imposing your agenda. I suggest offering something practical like taking their dog out, driving them to get food, or putting their groceries away. You could also offer to do something fun. Enjoy their culture and background with them.
Lastly, recommend a specialist or trauma therapist. You can learn how to address and deal with trauma in therapy. Encourage self-care.
There are profound psychological effects of racial trauma. There are many forms of experiencing racism, some of which are individually, systemically, or vicariously.
Whether you experience racial trauma or know someone who does, start to have the conversation with yourself or others impacted by this. It is imperative to provide yourself in validating spaces and around people who can accurately communicate an understanding of racial trauma. Your experience is valid, and you deserve to heal.
To learn more about ways to take care of your mental health, contact Camille at camille@diversifiedtherapyla.com
