Mental Health & Wellness Center
Racial Trauma, Resiliency, and Ally Resources
Things to Keep in Mind
Injustice and trauma take a clear toll on our mental and emotional health. Here are a few things to keep in mind as our country reckons with the murders of unarmed Black men and women.
Be aware of your mental and emotional health.
Exposure to graphic images and hateful speech deeply impacts all of us, especially communities of color who live with these aggressions every day. Make time to reflect, breathe, journal, or other ways to check in with how you are really doing.
Allow yourself to feel your feelings.
It is normal to experience a range of emotions right now, most of which are very uncomfortable. Resist the urge to rush through or numb your feelings, without understanding what they may be saying to you. Use these emotions to consider opportunities for solidarity, learning, and action.
Practice self-care in the midst of whatever engagement, activism, or caretaking you take on. Honor your needs, and prioritize your own well-being. This can be as basic as making sure you are drinking water, eating regular meals, and getting enough sleep. It may also mean cultivating ongoing practices of creative expression, mindfulness, or spiritual reflection - whatever keeps you grounded and accessing hope.
Moderate your intake of news and social media.
It can be damaging to constantly expose ourselves to violent images, or people whose views threaten our welfare. Think about how your media intake is affecting you. Determine what information you need to know because it is actionable, and be aware that taking in too much may be harmful. Make sure that your media diet includes positive individuals and organizations, and sources of reputable information.
Find your supportive community.
Connect with people who understand how you are feeling because they are going through it, too. Seek support from elders or mentors who can remind you of the ongoing history of struggle and resistance in which you are taking part.
For Black folks and other people of color, it can be exhausting to educate others about racism and how it impacts their communities. Allow yourself to choose what conversations you take on, and where you draw limits. For allies, seek out ways to educate yourself that do not require this emotional labor from people of color.
Think about how you can affect positive change, however small it might feel. This might mean participating in a protest, writing a letter, donating to a cause you believe in, educating yourself, or having a conversation in your circle of influence.
Give yourself breaks.
The work of engagement and activism is exhausting. Allow yourself to choose the times you step in, and to also give yourself permission to say no when you need to. The burden of challenging injustice does not rest on your shoulders alone. It is especially important for people of color to remember that their identities encompass more than trauma - connect with your joy, strengths, hope, and passions.
|SOURCE: Much of the above content was duplicated from the CSU – East Bay Counseling Centers and SF State Counseling & Psychological Services. Foothill Psychological Services expresses gratitude for their support.|
A List of Resources
Understanding Racial/Cultural Trauma
- A Herstory of the #BlackLivesMatter Movement
- Talking About Race
- Psychological Toll of Racism
- Coping While Black: A Season of Traumatic News Takes a Psychological Toll
- Lessons on Cultural Trauma from the Emmett Till Verdict
- Privileged Self vs. Subjugated Self
- Ken Hardy on the Untold Story of Black America
- Ken Hardy on the Assaulted Sense of Self
Healing for Black Individuals and Racial Trauma
- Digital Self-care for Black individuals coping with trauma
- Black Lives Matter Meditation for Healing Racial Trauma
- The Four Bodies: A Holistic Toolkit for Coping with Racial Trauma
- Tips For Self-Care: When Police Brutality Has You Questioning Humanity and Social Media Is Enough
- Emotionally Restorative Self-Care for People of Color
- The Road to Resilience
- Self-Care for people of color after emotional and psychological trauma
- Guide to Allyship
- Understand your own biases by taking an implicit bias test. Dialogue about your results with someone you care about and can encourage you to challenge these biases: implicit.harvard.edu
- 20+ Allyship Actions for Asians to Show Up for the Black Community Right Now
- 75 Things White People Can Do For Racial Justice
- #StayWoke staywoke.org surveys your strengths and interests to connect you with activism opportunities.
- How to Be an Anti-Racism Activist
- Advice for White Individuals Following a Shooting of a Black Individual
- Curriculum for White Americans to Educate Themselves on Race and Racism
- How White People can be Allies
- Teaching and Discussion resources about Ferguson, Black Lives Matter, Racism
- Teaching about Ferguson, Do's and Don'ts
- Asian Allyship and Accountability
- Anti-Racism Resources - books, podcasts, organizations, films/tvs
- Guidelines for Being Strong White Allies
- How Latinx People can Fight Anti-Black Racism in our Own Culture
- Teaching Tolerance
- How You Can Support Marginalized Communities
- White Privilege: Unpacking the Invisible Knapsack
- Ken Hardy on Making Talking About Race Our Work
Toolkits and Trainings
Therapists and Resources
- The Mother of all Black Lives Matter Resource Doc
- Black Virtual Therapist Network
- Therapy for Black Men
- Association for Black Therapists
- The Love Land Foundation - healing for women of color, especially black women and girls
- Therapy for Black Girls
- The Boris Henson Foundation - eradicating stigma around mental health issues in the African-American community
- Resources for Black (Trans)women & LGBT+ People
- Free and Low Cost Mental Health Resources
Donate or Get Involved
- California Immigrant Resilience Fund - Raising money to support undocumented Californians who are not able to receive federal relief money for Covid-19
- Immigration Organizations to Donate to in Support of DACA Recipients
- George Floyd Memorial Fund
- Justice for Breonna
- Minnesota Freedom Fund - support bail for people arrested during protests in Minnesota
- Reclaim the Block - organizes Minneapolis community and city council members to move money from the police department into other areas of the city’s budget that truly promote community health and safety.
Individuals or Organizations to Follow
Voices for Black mental health:
Voices for change:
SOURCE: Much of the above content was duplicated from CSU – San Marcos, University of Kentucky, and SF State Counseling Center websites. Foothill Psychological Services expresses gratitude to those Centers for their leadership and support.
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