What is Racial Trauma?

What is Racial Trauma?

Written by: Jordan Kadish

Reviewed by: Melissa Cammack, LPC

In observance of February being Black History Month, as well as the occurrences of hate crimes and disparities that people of color face daily in our society, it is endlessly important to understand the effects of racial trauma. Racial trauma refers to the impact, both emotional and psychological, of experiencing racism, discrimination, and/or prejudice on one’s mental well-being. While anyone can face racial trauma, it is most prevalent among people of color who are subject to systemic oppression and marginalization. Keep reading to learn more about racial trauma, its effects on both individuals and groups, some ways to cope with racial trauma, and how to be a positive ally to someone experiencing racial trauma. 

What is Racial Trauma?

As previously mentioned, racial trauma is a form of psychological trauma that stems from experiencing or witnessing an act of racism, discrimination, or prejudice. One aspect that is often misunderstood is that witnessing an act of injustice can result in racial trauma, despite that individual not experiencing the event firsthand. For example, an Asian individual hearing about an Asian-targeted hate crime on the news can result in symptoms of racial trauma, despite that individual not being physically there when it happened. 

Racial trauma can be acute or chronic, depending on the severity of the incidents of injustice. For example, acute racial trauma may result from a single experience, while chronic racial trauma may result from repeated exposures to microaggressions, discriminatory acts, or social oppression. 

Racial trauma can affect individuals and communities in many ways including anxiety, depression, post-traumatic stress disorder (PTSD), substance use disorder (SUD), and other maladaptive mental coping mechanisms. It can also negatively affect one’s physical health, increasing the risk of heart disease, diabetes, and hypertension [1]. Additionally, racial trauma can have deep and long-lasting effects on one’s self-esteem, identity, and perception of the world around them. 

The symptoms of racial trauma look different to each individual. However, people tend to experience a mix of the following symptoms to varying degrees [1]: 

1. Hypervigilance: One may be hyper-aware of their surroundings and feel extra weary of participating in certain events or being in certain environments, in post-traumatic fear they will experience racism and discrimination. 

2. Anxiety and/or Depression: Over time, one may start to experience anxiety and depression rooted in experiences of racism and discrimination. 

3. Flashbacks and/or Nightmares: One may replay traumatic experiences if triggered, or have recurring dreams about them, which can be distressing. 

4. Feelings of Hopelessness: One may feel as though there is no hope for them or their community to experience racial justice and equality. 

Coping with Racial Trauma: 

Racial trauma can often seem impossible to cope with. Although racial trauma is a complex and difficult thing to overcome, there are positive ways of coping with it. Here are some strategies that individuals can use to cope with racial trauma: 

1. Seek social support and connect with others who have had similar experiences. Speaking to other individuals who share similar experiences can be both validating and empowering. Joining support groups for racial trauma and/or seeking therapy can help you cope with racial trauma in a way that ensures your thoughts and feelings are understood and validated. 

2. Practice self-care. Engaging in self-care activities like exercise, meditation, mindfulness, and personal hobbies can help you manage stress, act as a healthy distraction from your struggles, and promote relaxation in particularly difficult times. 

3. Learn more about it. Learning more about the history of racism, racial trauma, and its impact on communities can help you develop a sense of empowerment and agency. 

4. Educate others about this matter. It is not your responsibility to teach others about racism. However, engaging in advocacy and spreading information about the racial disparities people of color face daily may feel empowering and help make a positive impact.

How to be a Good Ally: 

Being a good ally involves taking action to support and advocate for marginalized communities. Here are some ways to do this: 

1. Listen and learn. Take time to listen to the experiences, stories, and perspectives of people of color. Read books, watch documentaries, and attend events that promote and celebrate the history of cultural groups and anti-discrimination. 

2. Offer your support to those struggling. Let your loved ones who may be experiencing racial trauma that although you may not understand their experiences first-hand, you are here to support and listen to them. This goes such a long way in making someone feel heard and supported. Ask them what you can do to help them further. 

3. Speak up. Challenge racism and discrimination when you encounter it, even if it doesn’t personally affect you. Go against microaggressions and racist rhetoric masked as “jokes” or “trends.” Educate others as you go. 

4. Donate and buy from businesses owned by people of color. If you are financially able, support organizations that work to promote racial justice. When buying things like clothes, jewelry, makeup, and even food, try to purchase from businesses owned by people of color. 

5. Vote. Use your vote to support policies and candidates and prioritize justice and equality.