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