Coping with race-related trauma
By Dr. Karisse Callender, assistant professor in the College of Education’s Counselor Education Counseling Psychology Department
When we talk about trauma, we refer to events that are deeply disturbing or cause extreme stress. These experiences may be direct (it happened to you) or indirect (you know it happened to someone else). Specifically, race-related trauma refers to the cumulative negative impacts of racism or discrimination and microaggressions. Experiences of racism may cause severe emotional distress which can be overwhelming and affect the ability to cope with life circumstances.
As Dr. William Welburn shared in his reflection, “we are tired, overwhelmed, and fearful.” We might also be feeling sadness, anxiety, anger, isolation, or resentment. I want to share some tips to help you cope during this time, and hopefully, you find one or more things helpful. These are suggestions and I recommend that you adapt one or more of these as you need to fit your needs. Please, be kind to yourself during this time.
- Monitor your news feed intake: While it is important to stay informed, it may not be necessary to take in the news consistently during the day. You may want to consider limiting time on social media or taking a break from it. Taking a break does not mean you don’t want to be informed, instead, think of it as pressing the pause button so you can re-set your mind and body.
- Seek counseling: You are not alone in this situation. Many counselors are providing tele mental health so you can still receive services while we need to maintain physical distancing. You must find a counselor with whom you are comfortable sharing.
- Move your body: Find ways to get some movement in. You can take a short walk, exercise, do yoga, or dance! You can take a walk around your room or neighborhood and even doing household chores can help you move your body. Take a moment to stretch or take your pup for a walk.
- Journal: Write down how you feel so you can get the thoughts out of your mind. It doesn’t mean you will forget about it, instead, journaling gives you a chance to express your thoughts and feelings about your suffering.
- Talk with those you trust: Connect with people who believe are safe, who you think you can trust, and who you believe will provide the support you need. It is okay to be selective about who you choose to talk with.
- Meditation and Mindfulness: Focus on the present moment, the here-and-now. What are you feeling? What do you need to feel safe? Pay attention to your painful emotions using RAIN meditation. You can also try doing a body scan to help you tune in with your emotions. Permit yourself to feel and to sit with your emotions. If you need to cry, that’s okay!
- Breathwork: Take a moment to focus on your breathing. Take long slow inhales through your nostrils and long slow exhales through your mouth. You can count as you inhale and exhale or repeat a calming, nurturing mantra that will help you feel safe.
- Prayer: connect with the religious and spiritual values that make you feel safe and supported. Reach out to others in your religious and spiritual community for virtual fellowship.
- Connect with the things that bring you joy: What are some simple things you can easily do that usually make you happy? Make a list of pleasant activities that you can do to help you improve your mood.
- Practice self-compassion: Be gentle and kind to yourself as you cope with how you feel. When you notice you are having a difficult time, don’t ignore it, and resist the urge to judge yourself. Be warm and understanding toward yourself and say comforting, kind words.
Editor’s note: Dr. Callender’s research focuses on how mindfulness based interventions may improve well being and quality of life.
