Race-based trauma is real for people of color. Here are some actions you can take that can help.

Crystal D. Carter

“To be Black in this country and to be relatively conscious is to be in a rage almost all the time.”

— James Baldwin

The racial unrest of 2020 both united and divided this country and it opened old wounds — whether it was the killing of Breonna Taylor in Louisville with no charges filed against the officers; the murder of George Floyd, and the trial, conviction, and sentencing of Derek Chauvin; or the recent backlash over Critical Race Theory and the debate over how to teach the history of race in the schools.

Many African Americans are exhausted by all of this. They are exposed constantly to race trauma.

What is race-based trauma?

Race-based trauma happens when a person experiences racism, racial bias, discrimination or hate crimes through the media, social media, and in their environment. People of color are most vulnerable because they live in a system of white supremacy.

Race trauma can trigger symptoms of Post-Traumatic Stress Disorder, such as uncontrollable crying, flashbacks, anxiety, hyper-vigilance, insomnia, depression, fear, isolation, and guilt. It can trigger headaches, heart palpitations, chest pains, high blood pressure, and difficulty breathing. Race trauma is not defined as a mental health disorder.

Many Black Americans experience these symptoms due to constant exposure to the oppression, bodily harm, and murder of Black people. In the era of social media and the 24-hour news cycle, everyone is exposed to trauma. It is similar to what our ancestors experienced when they saw other slaves beaten by slave owners or found slaves lynched. Or when during the civil rights movement, millions watched young Black people and white freedom fighters get sprayed with water hoses, attacked by police dogs, or beaten.

"I was drawn to be here today," said Lorraine Jacobs, 73, of Milwaukee, who meditates at the memorial for George Floyd at the corner of North Holton Street and East North Avenue in Milwaukee on May 25, the one-year anniversary of the murder of George Floyd under the knee of a Minneapolis police officer.

What is survivor's guilt?

Survivor’s guilt is when a person believes they have done something wrong by surviving a traumatic or tragic event when others did not. The witnesses in Chauvin’s trial, for example, expressed remorse as if they had done something wrong, because they witnessed Floyd's murder but could not save him.

African Americans who are exposed to racism may have thoughts such as, “I could have intervened if I was there" or "I would have stopped that situation," or "That could have happened to me.”

These thoughts of guilt come from a place of pain, fear, and frustration.

But there are ways to reduce survivor’s guilt.

Seek mental health counseling

Find a mental health therapist or counselor, preferably someone who shows empathy and allows you to feel comfortable expressing your emotions and experiences and who will not minimize your pain as a person of color. This will be a counselor who practices cultural humility and understands the effects of racism. There are resources to find African American or BIPOC (Black, Indigenous People Color) therapists. Counseling can help you express your emotions in a safe space and find effective coping strategies.

Practice self-care

Take a break from media that tend to feature race-based trauma coverage. Watch shows that celebrate and uplift your race. Post positive images about race and gender. Participate in activities that make you happy and choose a support circle carefully, including those who validate your existence.

Find spiritual fullness

Black people are not cursed or destined to be subjugated because of the color of their skin. This myth was taught to African Americans during slavery by distorting Bible verses to justify why Black people were enslaved. African Americans have a long history of faith, which should be nourished through spiritual practices such as going to church, prayer, spiritual rituals, meditation, or whatever you choose to do to feed the soul.

Understand race relations

How does white supremacy affect your community? It’s important to understand race relations so that you are not surprised or caught off guard when confronted by racism or discrimination. Understand how your race contributed to this country so you can counter negative stereotypes and images. The best weapon is knowledge: It’s important to understand how systemic racism is used to control the balance of power in this country and stop allowing it to control you.

Get involved

Discover how you can be an activist or an ally to others and for your community. Everyone is capable of participating based on your passion, skills, and talents. Whether it’s fighting voter suppression, helping your community build wealth, lobbying for resources, donating or joining a civil rights organization, you can make a difference.

Be resilient 

Remain resilient during difficult times. There is nothing wrong about being Black or a person of color, but there is something wrong with racism. Everyone can do his or her part to eliminate the scourge of racism and the trauma it causes. In remembrance of those who lost their lives because of white supremacy, we will continue to say their names while fighting for social justice and pursuing equality for all.

Crystal D. Carter is a clinical assistant professor and field liaison in social work at the University of Wisconsin-Milwaukee. She also is president of Dean’s Clinical Solutions LLC.