Coping with the Racial Trauma
ACKNOWLEDGE
Be aware of your thoughts and feelings and accept that they are legitimate
Disconnect from the news, social media and other sources of traumatic information
Check-in, connect with family and friends, and be present
Journal and reflect on your feelings
Practice mindful body scans
DISCUSS
Talk with people that you trust
Engage with those who are best able to listen to your perspective, validate your experiences, and communicate an understanding of race and racism
Recognize that not all people understand racism and discrimination in the same manner
SEEK SUPPORT
Solicit positive coping, management and racial trauma responses from others, including:
Counseling Professionals
Mentors
Spiritual Leaders
Religious Organizations
SELF-CARE
Promote balance between mental and physical rest, activity and social interaction by minimizing your intake of information from the news or social media and engaging in activities that bring pleasure and promote a healthy mind, body and spirit.
Internal coping strategies: mindfulness, meditation, reading, prayer or other indigenous healing systems and faith practices
External strategies: painting, drawing, spoken word, singing, dancing, and other physical activities
EMPOWERMENT
Combat feelings of helplessness and hopelessness by engaging in empowering activities that promote change:
Join local organizing efforts
Sign petitions or participate in protests
Become a mentor
Write personal commentary
Adapted From:
#RACIALTRAUMAISREAL
Jernigan, M. M., Green, C. E., Perez-Gualdron, Liu, M. M, Henze, K. T., Chen, C….Helms, J. E. (2015).#racialtraumaisreal. Institute for the Study and Promotion of Race and Culture, Chestnut Hill, MA. Retrieved from: www.bc.edu/content/dam/files/schools/Lynch School_sites/isprc/pdf/racialtraumaisrealManuscript.pdf