Racism as Trauma: Understanding Its Impact on Mental Health

Racism can be more than just discrimination—it can develop into a form of trauma that profoundly impacts mental health. In counselling and psychotherapy, recognising racism as a traumatic experience is essential for providing effective support to those affected.

Recent events, like the riots in the UK fuelled by anti-immigration and Islamophobic rhetoric, highlight the pervasive nature of racism. I was devastated to see such violence and fear in the areas I used to work and live. Even in Australia, where I currently live, a Neo-Nazi group was emboldened by the UK’s unrest and marched through Brisbane a few weeks ago.

This blog explores the impact of racism on mental health, provides a framework for understanding racial trauma, and suggests three key strategies for coping with its effects.

What is Racial Trauma

Racial trauma or Race-Based Traumatic Stress (RBTS) refers to the psychological or emotional harm caused by experiences of racial bias, ethnic discrimination, hate crimes, and systemic oppression. Studies show that racism can cause trauma in ways similar to other types of trauma, like violence or abuse, leading to symptoms similar to post-traumatic stress disorder (PTSD). Racial trauma includes both specific incidents and ongoing experiences of living in a racist system, as well as trauma passed down through generations.

Symptoms of racial trauma may include depression, anger, low self-esteem, hypervigilance, and physical reactions such as headaches, sleep problems, and shortness of breath. These symptoms can vary across different racial and ethnic groups. Although racial trauma is not yet recognised as a diagnosable condition by the Diagnostic Statistics Manual 5 (DSM-5), the psychological harm it causes is no less real or painful.

Racism can manifest in various forms and target many aspects of identity, including but not limited to, race, ethnicity, religious beliefs, skin tone, caste and immigration status.

Different Types of Racism and Their Impact

Individual Racism

Individual or interpersonal racism occurs when someone treats another person unfairly due to their race. This can happen in various settings, including at work, school, or online, and may involve colleagues, classmates, strangers, or even friends and family. Racism can be overt and intentional, such as through physical attacks, verbal abuse, or exclusion.

However, it can also be more subtle, known as covert racism or microaggressions, which often stem from unconscious biases. This form of racism occurs when someone unknowingly acts on racial stereotypes, without intending to cause harm. Covert racism is often more challenging to identify and address, especially when it is minimised or denied by others.

Frequent exposure to this type of racism, even on a daily basis, can result in significant stress and adversely affect mental health over time.

Examples:

• Following the COVID-19 outbreak, in the U.S, the ‘Stop Asian and Pacific Islander Hate’ (AAPI) Center reported 1900 hate crimes against Asian Americans, and around 69% of cases were related to verbal harassment, including being called the “Chinese Coronavirus.”  Source.
  
• The Institute for Strategic Dialogue and CASM Technology detected a total of 325,739 antisemitic tweets in English within a six-month period from June 2022 to February 2023. Source.

Institutional Racism

Institutional or systemic racism involves the policies, practices, and structures within society that perpetuate unequal treatment and disadvantages for certain racial or ethnic groups. This form of racism is embedded in the fabric of institutions, such as the criminal justice system, education, healthcare, housing, employment, and politics. It often has roots in historical inequalities like those stemming from colonialism and slavery, which continue to influence modern-day disparities.

For instance, when a person experiences racial bullying at school, it can lead to psychological harm, affecting their academic performance and limiting their future educational and career opportunities. Biases in hiring practices can further marginalise this individual, making it challenging to secure employment or advance in their career, which in turn impacts their financial stability. Financial stress can then negatively affect their health, creating a cycle where poor health limits their work capacity and income potential.

This cycle is often exacerbated by the lack of representation of individuals with lived experiences of racism in leadership positions, which can result in services that do not adequately address the needs of marginalised communities. The interconnected nature of work, education, housing, and health means that systemic racism can trap individuals in a cycle of disadvantage, severely impacting their mental and physical well-being.

Examples:

• In the UK, Black individuals are four times more likely to be detained under the Mental Health Act compared to their white counterparts.
  Source 1 | Source 2
  
  
• In Australia, Indigenous men and women have a life expectancy that is 10.6 and 9.5 years lower, respectively, than that of non-Indigenous Australians. Research highlights racism as a significant factor contributing to the poorer health outcomes of Indigenous communities.
  Source 1 | Source 2

Vicarious Racism

Vicarious racism refers to the indirect experience of racial discrimination, where individuals are impacted by witnessing or learning about the racism faced by others. Initially, this concept was associated with people who were indirectly affected by racial trauma experienced by their family members or peers.

However, the understanding of vicarious racism has evolved, and it is now recognised that anyone who identifies as a member of that group can experience this form of trauma. For example, watching a graphic video of a person that you relate to through race or ethnicity being murdered, may intensely distress you as you could easily imagine it being yourself.

Exposure to acts of racism, whether through personal connections or widely circulated media coverage, can trigger emotional and psychological responses, including anger, sadness, anxiety, and depression. These effects of racism extend beyond the immediate victim to the broader community, amplifying feelings of vulnerability and distress.

Example:

• On May 25, 2020, George Floyd, an unarmed Black man, was murdered by a white police officer in Minneapolis, USA. The widely shared footage of the incident sparked global protests and highlighted a profound surge in anger, sadness, and distress, particularly among Black Americans. Research indicated that following Floyd's death, Black Americans experienced significantly greater increases in symptoms of depression and anxiety compared to white Americans, illustrating the widespread psychological impact of vicarious racism.
Source.

Intergenerational Trauma

Intergenerational trauma, also known as generational, transgenerational or historical trauma, is the concept that trauma, particularly racial trauma, can be transmitted through generations within families. This idea was first explored in the descendants of Holocaust survivors, who exhibited elevated levels of anxiety, depression, and stress despite not directly experiencing the traumatic events themselves.

This type of trauma is deeply intertwined with historical and systemic racism, particularly the enduring impacts of colonialism. The legacy of events such as the transatlantic slave trade and Jim Crow laws in the United States, as well as the trauma of the Stolen Generations in Canada and Australia, continues to affect the mental health, social outcomes, and opportunities of descendants. On a psychological level, many descendants of historical injustices have spoken about how difficult it is to come to terms with the horrors that their ancestors endured.

Addressing intergenerational trauma requires a holistic approach that not only acknowledges its personal and familial impacts but also actively challenges the broader systems of inequality and racism that perpetuate these traumas across generations. This involves understanding the historical context, promoting healing within affected communities, and reforming societal structures to foster equity and justice.

Example:

• In Australia, it is estimated at least one-third of the Aboriginal and Torres Strait Islander population may experience intergenerational trauma as descendants of the Stolen Generations. The Stolen Generation refers to Aboriginal and Torres Strait Islander children removed from their families through government policies during the mid-1880s up until the 1970s. Source.

Ways to Support Your Mental Health

These strategies are designed to support self-care and help reduce the impact of racism and racial trauma:

1. Acknowledge & Seek Support

Understanding that experiencing racial injustice is not your fault is a crucial first step in coping with its effects. Recognise that you cannot control others' prejudices or discriminatory behaviours. Seeking support from 'safe' individuals or communities—whether in person or online—can provide a valuable space to share your experiences and feelings without fear of judgment. Connecting with others who share key aspects of your identity can foster a sense of belonging and provide mutual support and resources.

Therapy is another avenue for exploring and processing these experiences in a secure, non-judgmental environment. Finding a therapist who shares aspects of your identity, such as race, ethnicity, or gender, or one who is knowledgeable and trained in issues of racial trauma, can be particularly beneficial. Don't hesitate to inquire about a therapist's experience with these topics to ensure they are well-equipped to support you.

2. Rest & Recharge

Resting and recharging are vital practices for managing the mental and emotional toll of racism. Constant exposure to news, social media, or conversations about racial injustice can lead to anxiety, exhaustion, and feelings of helplessness. It's important to recognise when to step back: turn off the news, limit social media use, or mute individuals whose comments are distressing. Taking these breaks is not about avoidance—it's about protecting your mental health and allowing yourself the time and space to process your emotions on your own terms.

Be gentle with yourself and recognise that there will be times when reflecting on your experiences is beneficial and other times when it feels overwhelming. Both reactions are valid. Allow yourself to take mental breaks and rest without guilt, knowing it's okay to step back from the constant demands of processing racial trauma. Treat yourself with the same compassion you would offer a friend, and be patient and understanding, especially during difficult moments.

3. Accept & Celebrate Yourself

Accepting and embracing your identity is a profound act of self-love and resistance against racism. Celebrating your unique culture, heritage, and experiences directly challenges the stereotypes and biases that racism perpetuates. Start by exploring your heritage, including both its positive aspects and its challenges. Learning about your culture's traditions, language, food, and customs can help you take pride in your background.

Engage in daily practices of self-affirmation by acknowledging what you are proud of—your character, skills, and achievements. Reflect on what brings you joy and what you value most, whether it’s activities you enjoy or meaningful relationships. These practices build a positive self-image and help resist internalising harmful racist narratives.

By actively celebrating your identity, you challenge stereotypes, foster self-love, and create a buffer against the negative impacts of racism.

Final Note: Racism is Complex

As discussed in my previous blog, many people today come from diverse cultural and racial backgrounds, adding layers of complexity to their identities and experiences. For those who are mixed race, this can mean navigating racism, colourism, and xenophobia from various groups. Others may face intersecting forms of discrimination across multiple aspects of their identity, including gender, sexuality, or religion.

Racism and racial identity are multifaceted and deeply personal, and it’s okay for them to be complex. For example, as an intercountry and transracial adoptee, I have a unique and complicated relationship with my racial identity due to being displaced at a young age. This has made it challenging for me to connect with my race and heritage in conventional ways.

Ultimately, there is no single way to experience or cope with racism. What works for one person might not work for another, and that’s perfectly fine. It’s important to recognise that different strategies will resonate at different times. If you’ve tried something and it didn’t help, be gentle with yourself. Coping is a journey, and being patient and kind to yourself is key.

Resources

Embrace Mental Health
https://embracementalhealth.org.au/
An initiative by Mental Health Australia aiming to supporting the mental health of people from culturally and linguistically diverse (CALD) backgrounds, offering culturally and linguistically accessible resources, services, and information.

Racism. It Stops with Me.
https://itstopswithme.humanrights.gov.au/take-action/support-services
A list of support services and National hotlines in Australia that include services tailored to Aboriginal and Torres Strait Islander populations, as well as Multicultural services.

Mind UK
https://www.mind.org.uk/information-support/tips-for-everyday-living/racism-and-mental-health/ 
Mind is a national mental health charity in England and Wales, the page above offers further information and resources about mental health and racism.