Key Takeaways
- Racial trauma can cause emotional and physical symptoms such as anxiety, sadness, or tension, often resembling PTSD.
- Both systemic racism and everyday discrimination contribute to racial trauma by creating repeated stressors that affect mental and physical well-being.
- Supportive relationships, self-care, and therapy can aid healing by helping process experiences, build resilience, and restore a sense of safety and balance.
Racism can leave lasting emotional and physical effects that extend far beyond a single experience. For many people, repeated exposure to discrimination and racial injustice can lead to racial trauma, a form of race-based traumatic stress (RBTS) that may cause symptoms similar to post-traumatic stress disorder (PTSD). The topic of racial trauma is one that's far too often ignored or downplayed. The fact is, racial inequity is still prevalent today, and ignoring or denying there's a problem isn't going to make it go away.
What is Racial Trauma?
Experiencing and dealing with racism can have a significant impact on someone’s health and well-being. Research in Social Science & Medicine emphatically tells us that race-related stress increases the risk of depression and anxiety disorders. Studies in SSM - Population Health and The American Journal of Public Health also show it’s associated with physical health issues.
Racialized trauma describes the psychological injuries caused by racial discrimination. What, exactly, is racialized trauma? It’s a form of racial stress caused by experiences with racial discrimination. It can result from enduring verbal and physical attacks, threats of harm, and witnessing racial injustices. Black, Indigenous, and People of Color (BIPOC) are at increased risk of experiencing micro and macroaggressions related to their race.
"Racial trauma is the physical and emotional symptoms associated with experiencing racism regularly.
- "Talkspace therapist, Reshawna Chapple, PhD, LCSW
Defining race-based traumatic stress
Macroaggressions refer to undisguised or large-scale racist acts toward people of another race. Racist policies and misinformation are examples of macroaggressions. This is known as systemic racism and can lead to race-based trauma that impacts everyone in a racial group.
Racism impacts people in many ways. Microaggressions are painful actions, questions, and comments directed at an individual. These experiences can occur in many settings, including schools, healthcare environments, and workplaces. It's a subtle form of racism that's frequently a part of everyday life for many. While microaggressions aren't always intentional, they can still cause significant harm and contribute to racial oppression and racial trauma at work.
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, according to USAFacts, due to past policies like redlining and segregation, BIPOC people are significantly less likely to own their own home and are disproportionately denied mortgage loans.
Historical and intergenerational context
Racial trauma doesn't only stem from present-day experiences. For many people, it exists within a broader historical context shaped by generations of discrimination, exclusion, violence, and inequitable policies. Historical events such as slavery, forced displacement, segregation, and discriminatory housing practices continue to affect many communities today.
Racial trauma can also be triggered by current experiences, including:
- Overt racism: Overt racism describes intentional or blatant racist behaviors. It often occurs individually and can include racial slurs, threats, and other forms of racial abuse.
- Covert racism: Covert racism describes more subtle forms of racial harassment. It can include policies intended to deny minorities access to benefits or privileges and involve racist behaviors that perpetrators can plausibly deny.
- Vicarious racism: Secondhand exposure to racism can also be a source of trauma. It can be triggered by events witnessed directly or by exposure to racism in the media. In recent years, we've seen footage of police brutality and other racially charged incidents. While increased visibility can raise awareness, it can also create significant distress for people who identify with those experiences.
- Racial gaslighting: It's not unusual for racism to be discredited, downplayed, or denied. When you're made to doubt your own experiences with racism, it's known as gaslighting and can cause significant psychological distress.
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 include a wide range of responses affecting mental health and physical well-being.
"Racial trauma is similar to PTSD and can cause the individual to be on edge, irritable, nervous, angry, and sometimes physically ill."
– Talkspace therapist Reshawna Chapple, PhD, LCSW
Psychological signs
The mental health effects of racial trauma can be profound and persistent. Psychological symptoms mirror those seen in other forms of trauma and may include:
- Disassociation and feeling disconnected from your surroundings
- Low self-esteem and diminished sense of self-worth
- Racial imposter syndrome
- Increased sensitivity to perceived threats or slights
- Anxiety that interferes with daily functioning
- Depression and persistent feelings of sadness or hopelessness
- Hypervigilance and a constant state of alertness
- Avoidance of situations or places that trigger distress
- Reliving distressing events through intrusive thoughts or flashbacks
- Chronic stress that feels unrelenting
Physical health impacts
The body responds to chronic racial stress with measurable physical symptoms. Prolonged exposure to racial discrimination activates stress responses that take a toll on physical health:
- Sleep problems, including insomnia, difficulty falling asleep, or restless sleep
- Digestive issues such as stomach pain, nausea, or changes in appetite
- Frequent headaches and migraines
- Elevated cortisol levels from chronic stress activation
- Increased risk for chronic diseases, including cardiovascular conditions
- Respiratory issues and difficulty breathing
- Persistent aches and pains throughout the body
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 Can You Cope with Racialized Trauma?
Coping with racial trauma begins by acknowledging that it exists. If you or a loved one has experienced it, you’ll likely benefit from support and guidance to overcome the effects it might have on your life, sense of self, and physical or mental well-being. Below, we’ve outlined how to deal with trauma from racial discrimination.
Share your experiences with others
A study in Annals of Epidemiology shows that 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-care can 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 like, " What 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. Education can also help you recognize harmful beliefs that may develop after repeated exposure to racism. Learning how to overcome internalized racism can be an important step toward healing and rebuilding self-worth.
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."
– Talkspace therapist Reshawna Chapple, PhD, LCSW
Heal from Trauma with Talkspace
Experiences of racism can leave lasting emotional wounds that deserve acknowledgment and care. A therapist can help you make sense of what you've been through and build tools for moving forward.
Talkspace makes it easier to connect with a licensed therapist who understands the impact trauma can have on your emotional well-being. Through online therapy, you can build coping skills, process your experiences, and find support in a safe, supportive space. Learn more about Talkspace's online therapy services and take the next step toward healing.
Frequently Asked Questions (FAQs)
Can racial trauma affect your mental health?
Yes, racial trauma can significantly impact mental health. It can lead to symptoms similar to PTSD, including anxiety, depression, hypervigilance, and intrusive thoughts. The chronic stress from experiencing racism affects both psychological well-being and physical health.
How can you heal from racial trauma?
Healing from racial trauma involves acknowledging your experiences, connecting with supportive communities, and practicing self-care. Working with a culturally informed therapist who understands race-based trauma can provide essential support. Building coping strategies and setting boundaries around triggering content also helps.
Is racial trauma the same as PTSD?
Racial trauma shares many symptoms with PTSD but has distinct characteristics. While both involve traumatic stress responses, racial trauma stems specifically from experiences with racial discrimination and systemic racism. It can be ongoing rather than tied to a single event, making it a unique form of trauma.
How do you support someone experiencing racial trauma?
You can support someone experiencing racial trauma by listening without judgment, validating their feelings, and creating a safe space for them to express their experiences. Encouraging professional help, such as therapy, alongside self-care and connection with supportive communities, can also aid their healing and resilience.
When should you seek therapy for racial trauma?
You may benefit from therapy if racial trauma is affecting your relationships, work, sleep, physical health, or overall quality of life. Seeking support early can help you develop healthy coping skills and process difficult experiences before symptoms become overwhelming.
Sources
- Gee G, Spencer M, Chen J, Yip T, Takeuchi D. The association between self-reported racial discrimination and 12-month DSM-IV mental disorders among Asian Americans nationwide. Social Science & Medicine. 2007;64(10):1984-1996. doi:10.1016/j.socscimed.2007.02.013. https://pubmed.ncbi.nlm.nih.gov/17374553/. Accessed September 25, 2022.
- 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.
- US homeownership rates by race. USAFacts. https://usafacts.org/articles/homeownership-rates-by-race/. Published 2020. 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.
Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.
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