Recovery from racial trauma: A personal and community approach

Dr T Ayodele Ajayi shares practical steps an individual can take to deal with the mental and emotional effects of racism

Alogical theme to write on in this Black History Month edition is one of recognition and dealing with racial trauma. Racial trauma is an emotional response to experiences of any form of racism, including violence, humiliation and microaggression. Traumatic experiences activate the release of stress hormones, and this release causes a range of physiological changes, including increased heart rate and heightened mental alertness. Empirical data supports the view that racial trauma is detrimental to both physical and mental health. It is reasonable to agree with the Royal College of Psychiatrists that ‘racism and racial discrimination is one of many factors which can have a significant, negative impact on a person’s life chances and mental health’.

A major hinderance to personal and community recovery from such trauma is lack of recognition, denial of its existence and absence of know-how.

Damages of Racial Trauma

The most descriptive definition I found of racism was that of Clark, which states that it is ‘beliefs, attitudes, behaviours, and institutional and systemic approaches that degrade, belittle and devalue groups based on the colour of their skin or ethno-racial background’.

Those exposed to racism may be more likely to experience mental health problems, such as psychosis, depression and posttraumatic stress disorder. Other symptoms include fear, aggression, anxiety, low self-image, shame, hypervigilance, pessimism, nightmares, poor concentration, substance abuse and relational problems. The 2014 Adult Psychiatric Morbidity Survey showed that, although Black British adults had the highest mean score for severity of mental health symptoms, they were the least likely to receive treatment for mental illness. Numerous other studies have documented the disproportionate differential risk of mental health problems in people of ethnic backgrounds.

Trauma Recovery Plan

There are proven and learnable strategies for recovery from this trauma. Recognition is a key starting point. What emotions do you experience when facing racial stress? Attending to those strong emotional responses that result from the trauma is important. Anxiety, fear, anger, shame, resentment, guilt and confusion are all legitimate reactions. Denying that one feels this way - and sweeping the emotions under the carpet - is detrimental. Finding a safe, healthy way to acknowledge and name your feelings is a first step in the right direction. Be it through informal means of talking to an empathetic friend or family member; membership of a support group; keeping a journal, or the formal means of seeking counselling or therapy, getting it off your chest is crucial when you have been violated by racism. Offering forgiveness is a key part of that soul repair process. Research supports the notion that forgiveness enables us to disentangle from the toxicity and chemical chaos associated with not letting go of hurts.

Sheila Wise Rowe (Counselling Psychologist) in her book, Healing Racial Trauma: The Road to Resilience, adopts a psycho-socio-spiritual Christian approach. She opines that ‘there is a benefit to having a soul care plan that is holistic, involving spiritual, emotional, physical, relational and vocational lives. Good soul care involves knowing when and how to rest, de-stress, expose injustice, and advocate for individual needs and those of others. Staying connected to community results in learning and engaging in ways that build resilience across generations. For many, church, meditating on Scriptures, gospel music, [and] listening to prayer helped them to live resiliently’. Rowe reckons the ‘healing journey begins as one openly shares what happened and how they feel about it’.

Seeking help via statutory health services, starting with the GP as first port of call to explore therapy options, is one I will advocate if any features of post-traumatic stress are identified.

Consolidating Recovery

Self-compassion demands that you discard the damaging message of racism: that difference is a defect. Practical but simple steps, such as making a list of the things you have achieved or are proud of in your life, can be liberating in diluting the venom of negative stereotyping.

Intentionally surrounding yourself with people who know and celebrate your value and worth is a means of preventing re-traumatisation. It’s crucial that you regularly obtain a boost to your self-esteem if you are a constant recipient of racial abuse. Steering away from persons, places and spaces that are triggers is part of that process.

Breaking the mental stronghold of feeling powerless against racism is another empowering step. Gaining power back may entail a change of scenery or your perception of the situation. One method that has worked well for me is reminding myself that my value lies not in the hands of others, but in my identity as a much loved and cherished son of my heavenly Father. No one chooses to be a recipient of racial abuse, however, as demoralising as it could be, we can find empowerment in choosing our response.

Dr T Ayodele Ajayi MBchB FRCPsych is a consultant psychiatrist, founder and convenor of The Tripart Care Emotional Well-being Hub and has a YouTube channel called TriPart Care.