Understanding and Healing from Racial Trauma
Racial trauma refers to the harmful impact of race-related stress, harassment, violence (including witnessing such violence), racism, and discrimination on mental health. Similar to other types of trauma, such as sexual assault, racial trauma shares many symptoms with PTSD. Unfortunately, for many students, the typical stressors of the college experience can be intensified by the burden of racism and racial trauma. Many students may not only face isolated incidents of overt racism but also endure continual and systemic exposure to such experiences. Racial trauma can lead to intense emotional and physical repercussions, affecting multiple aspects of well-being and academic success. The responses to racial trauma often mirror those of other significant traumas and stressors.
Common Responses to Traumatic Events
Though trauma affects people differently, there are some common reactions you might experience. These signs and symptoms may begin immediately, or you may feel fine for a few days or even weeks before suddenly experiencing a reaction. It’s important to remember that these reactions are normal responses to an abnormal situation, even though they may cause distress.
Physical Reactions:
- Insomnia or nightmares
- Fatigue
- Appetite changes
- Neck or back pain
- Headaches
- Heart palpitations
- Chest pains
- Dizziness
Emotional Reactions:
- Flashbacks or “reliving” the event
- Excessive nervousness or jumpiness
- Irritability or anger
- Feelings of anxiety or helplessness
- A tendency to be easily startled
Effect on Productivity:
- Inability to concentrate
- Increased errors
- Memory lapses
- Increased absenteeism
Racial Trauma is a Public Health Emergency
Racism and Microaggressions Lead to Worse Health
Discrimination is Harmful to Your Mental Health
United Nations says racism and xenophobia are ‘contagious killers’ too
Ways to Cope with Traumatic Events
- Be tolerant of your reactions. They are normal and will likely subside over time. Acknowledge that it may take a while to feel entirely “normal” again.
- Give yourself time. You may feel better but then experience a “relapse.” This is normal, so allow yourself plenty of time to adjust.
- Spend time with others, even if it is difficult at first. It’s natural to withdraw when you’re hurt, but the company of others can be beneficial.
- Talk about your experience with friends. For most people, talking helps relieve intense emotions.
- Maintain your normal routine. Familiar tasks can offer comfort and help put some psychological distance between you and the traumatic event. Staying active helps shift your focus away from the trauma.
- Structure your time and stay organized. It’s normal to forget things when you’re under stress, so keep lists and double-check important work.
- Maintain control where you can. Make small decisions, even if they seem unimportant or you don’t feel like you care.
- Let the event motivate you to take action. Join groups that address related issues or find ways to help others.
- Ask for help if you feel overwhelmed or notice that your responses are interfering with your work, family, or social life.
- Take care of yourself. Ensure you eat well, sleep, and rest.
For many years, public and mental health professionals have recognized that racism, discrimination, oppression, and inequality negatively affect physical, mental, and spiritual health. This website has been created to assist with understanding and healing racial trauma.
