Racial Trauma
The Substance Abuse and Mental Health Services Administration (SAMHSA, 2014) defines a traumatic event as “an event, series of events, or set of circumstances that is experienced by an individual as physically or emotionally harmful or life threatening and that has lasting adverse effects on the individual’s functioning and mental, physical, social, emotional or spiritual well-being” (p. 7). Typically, when we think of trauma, we think of an interpersonal event (e.g., physical abuse, sexual abuse, traumatic loss) or a non-interpersonal event (e.g., car accident, natural disaster). Rarely, do we consider the impact of discrimination and racism, despite the fact that it fits into SAMHSA’s definition.
More and more mental health care workers are recognizing the impacts of racism on a person; specifically, research is finding that there is psychological distress associated with experiences of racism (Carter, 2007). Further, we have to remember that there are more subtle forms of racism that are not always taken as seriously. For example, microaggressions may seem insignificant to those who are not on the receiving end, but the constant occurrence of these microaggressions can leave a lasting impact. Experiences of racism can very much be traumatic.
Not only can the impact on the mind be long-lasting, but so can the impact on the body. Our brains change as we have traumatic experiences to protect us from future traumas. Thus, our body and brain react instinctually to potential threats of racial trauma. While it is important to discuss what is occurring cognitively, we also need to focus on how to add body-focused calming into our routines. As identified by Menakem (2017), some ways you can do this at home are:
- Getting enough rest: go to bed at the same time and get sufficient sleep
- Silent meditation/yoga: this can be religious or secular, depending on your belief system
- Regular physical exercise: the CDC has recommendations based on age (Physical Activity Recommendations for Different Age Groups | Physical Activity | DNPAO | CDC)
- Regular massages, essential oils, relaxing baths
- Stress-reduction or grounding apps: a prior blog post has a list of apps you can use (5 Mobile Apps Aimed at Improving Mental Health – Turning Point Associates Inc. (turningpointai.com))
- Listen to music: “Weightless” by Marconi Union and female vocalists with the bass turned down can help settle your body
- Find things that make you laugh out loud
References
Carter, R. T. (2007). Racism and psychological and emotional injury: Recognizing and assessing race-based traumatic stress. The Counseling Psychologist, 35, 13-105. doi: 10.1177/0011000006292033
Menakem, R. (2017). My grandmother’s hands: Racialized trauma and the pathway to mending our hearts and bodies. Central Recovery Press.
Substance Abuse and Mental Health Services Administration (2014). SAMHSA’s Concept of Trauma and Guidance for a Trauma–Informed Approach (HHS Publication No. 14-4884). Retrieved from http://store.samhsa.gov/shin/content/SMA14-4884/SMA14-4884.pdf.
Photo by Gift Habeshaw on Unsplash
Written by Justina Yohannan, PhD