3 Powerful Ways to Cope with Racism
Research has demonstrated that racism has a negative impact on the mental health of people of color leading to feelings of isolation, anger, depression and lower self-esteem. It goes without saying that this avoidable phenomenon needs to continue to be addressed on both the individual and societal levels.Discrimination in its many forms can be damaging to anyone and the more one experiences these prejudicial behaviors, the more difficult it can be to bounce back from its effects. While I want to be clear that those in power who create systems of racism and discrimination should be the ones dismantling them, I also want to offer some practical suggestions on coping with the effects of racism.With the election (and re-election) of President Obama and the 2013 killing of Trayvon Martin and more recently the killings of Eric Gardner and Mike Brown, the United States has experienced a resurgence of tense racial relations. At best, conversations have become increasingly difficult between groups while at worst, young men and women of color are losing their lives in racially charged incidents.Here are some basic suggestions that you, as a person of color, might use to help cope with the effects of racism:
Find solace where you feel the most comfortable
As the old saying goes, there is strength in numbers. Getting support from those who you know are sympathetic to your experiences can be extremely helpful in managing the anger and frustration of having experienced discrimination. You can reach out to friends, family members or other loved ones for consistent emotional support. You may also want to consider joining a local social or activism group (such as a local chapter of the NAACP) where you can receive support and participate in anti-racism efforts. Churches and religious institutions have historically been involved in anti-racism efforts so you may also find support and fellowship in those venues as well.
Use your voice
Experiencing discrimination in any form can be extremely isolating and racism can leave you feeling particularly marginalized given the belief by many Americans that racism no longer exists. In the moment, use your voice to call out racism whether it's when you're among friends, family members or colleagues. Take special care to evaluate the risks and benefits of confronting racism with some folks and strangers as your personal safety might also be at risk.
Join the movement
There are a significant portion of people in the United States, and in the world for that matter, that recognize that racism is still an everyday experience for many folks. Consider joining a local social justice group that addresses the impact of racism. Using your voice and personal experience to fight against bias can be a very empowering experience for you and you will also help prevent others from the feelings of isolation and humiliation that you may have experienced.It is an unfortunate reality that racism still exists and affects the lives of many people around the United States and the world. It has been noted that experiencing racism can lead to feelings of self-doubt, anger, frustration, humiliation and isolation.If you have experienced racism, the suggestions mentioned in this article might help manage those effects. If you still have difficulty with your experiences and feel that your difficulties warrant more individualized attention you may want to contact me directly or another local therapist for ongoing emotional support.
The Veteran's Administration takes on PTSD
Thankfully, these days many more people understand how debilitating Posttraumatic Stress Disorder can be and in this video from the National Center for PTSD the daily symptoms and difficulties are made even clearer. To date, I don't think I've seen any tool so succinctly capture what PTSD entails. And while this video is very accurate, let's not forget it's not only veterans who can experience PTSD. Almost 5.2 million U.S. citizens experience PTSD in any given year (Source). Please watch for more information below:
Everyone Can Benefit from Therapy
Traditionally, mental health counseling or therapy has focused on illness. Today, many professionals (including myself) see therapy and counseling as extremely beneficial for people who would not fall under the traditional medical model of being "disordered".We all know that life stressors and difficult circumstances are not unique to any one person or group of people. Many people have struggled with depressive symptoms at least once in their life even if they may not have met the diagnostic criteria for a condition like Major Depressive Disorder. While therapy can be extremely beneficial for people who require professional support, therapy can also be helpful if you agree with any of the following statements:
I want more out of life.
I'm unsatisfied with my career and unsure what next steps to take.
Sometimes it's hard to speak to my partner about how I'm feeling.
My relationship is in trouble and I'm considering ending it.
I want more joy and peace in life.
Sometimes I feel confused about who I am or where I'm headed in life.
I've been having a hard time following the death of a loved one.
I want to understand myself better to help improve my relationships.
These statements in and of themselves are not indicators that one is suffering from some mental health condition. But if any of these resonated with you and the support you have been receiving from friends and loved ones isn't producing the results that you want, then it may be time to seek out a therapist who can help you explore options for a more fulfilling quality of life.Everyone can benefit from therapy. A good therapist can help you explore some of the concerns listed above in a supportive and safe environment that's designed to meet your unique needs and goals. If this sort of personal development interests you, take some time to do an internet search for therapists in your area who can meet with you personally and collaborate with you on your next steps.
The Code of Silence: Men & Depression
According to the National Alliance for Mental Health, approximately 6 million men per year experience clinical depression. Unfortunately, there are a likely a significant portion of men who suffer from depression but are underrepresented in mental health care treatment due to the increased stigma for men to seek services.It is actually a courageous and responsible step for men to seek out therapy for conditions like depression.
Unfortunately, many men feel that acknowledging depression is a sign of weakness, but what others see as a sign of weakness, I see as a sign of duty, responsibility and strength. And it's not only men who feel this way about emotional health issues like depression. Depression is an incredibly powerful group of symptoms that affects people of all genders, social and economic statuses.Have you been depressed lately?
Here are some signs that you may need to seek out professional support:
lack of interest or enjoyment in activities you previously enjoyed
persistent feelings of emotional numbness, anger or frustration
physical symptoms or pains that aren't otherwise responding to treatment (like body pains, headaches, stomach issues)
feelings of worthlessness, hopelessness, or guilt
difficulty focusing or concentrating on work or daily tasks
significant changes in appetite or physical activity
recurrent thoughts of suicide or death
As the old saying goes, "You can't help anyone else until you help yourself." Taking action in addressing your battle with depression can not only improve your life but the lives of the loved ones around you.As a partner or father, there's little doubt in my mind that your significant other, loved ones or children wouldn't benefit greatly from you taking proper care of yourself.If you feel that you may be experiencing depression or thoughts of suicide it's very important that you reach out to a qualified mental health counselor or therapist today to begin to take your life back from this very powerful experience.
Looking Forward to a World We Can All Live In
There's a long history of the disciplines of mental health and medicine being pitted against one another but in this video Psychologist Guy Winch makes the case that emotional hygiene is just as important as physical well-being.This idea is one that I've struggled with as a provider, and even before that, as a person who values emotional health. It's refreshing to hear someone outside of my circle value emotional health so strongly and I think Dr. Winch does a great job of explaining how emotional injuries also impact our day-to-day lives. While so many people focus on looking thinner in the new year, I challenge you to be emotionally healthier and more balanced in the new year. Feeding your mind and spirit are just as important as nourishing your body.Guy's talk is over 17 minutes long but very relatable and well worth your time. Enjoy!