Sandtrice D. Russell is a seasoned mental health professional with nearly 20 years of experience in the helping industry. She is the founder of Unique Destiny Counseling, a virtual counseling practice, the author of the Minding my Own Mental Health Journal, published in 2024, and the host of the Self-Aware & F**ked Up Podcast™.
Most people are impacted by trauma at some point in their lives; however, Black communities are continuously faced with trauma that makes it difficult for them to let go of the past and truly heal. The recent changes in the United States related to DEI, Black History Month, and Juneteenth are causing many of us to relive the trauma we have endured for the past 400+ years. While trauma impacts everyone differently, Black women are confronted with exceptional challenges due to systemic inequalities, cultural norms, and historical oppression. As we face the current and upcoming challenges in America and around the world, Black women must be intentional about their healing and their role in pacifying a nation.
In this article, we will explore strategies for navigating historical, intergenerational, and interpersonal trauma by developing new coping skills for addressing healing and growth, even in uncertain situations.
Our historical trauma
It saddens me that an article like this one is necessary in 2025. Throughout my brief time on this earth, I've experienced my share of trauma, and it is quite disheartening to wake up each day feeling like we're back in the 1950s. Black trauma dates back over 400 years to when slavery began in 1619. While we have made strides as a community over the last 70 years, we still find ourselves back in a place of being disparaged and diminished because of the color of our skin.
Dr. Martin Luther King Jr. had a dream in 1963, and I imagine that if he awakened from his slumber in 2025, he'd likely just roll back over.
In today’s society, Black people experience higher rates of mental health conditions such as anxiety, depression, and Post-Traumatic Stress Disorder (PTSD) due to historical trauma, economic disenfranchisement, racial trauma, and blatant discrimination by systems designed to attack the Black community and Black families. For years, we've struggled with access to medical and mental health treatment because these systems were not built to treat us as humans, equal to our white counterparts.
The American Psychiatric Association has been in existence since 1844; however, it wasn't until 2021 that the organization acknowledged its history of misdiagnosing and mistreating Black people through structural racism embedded in the field that I love so much. This lack of transparency and integrity in treating African Americans has led to increased distrust in institutions like mental health counseling, as it was never created with Black people in mind.
Fortunately, in today's world, many Black counselors are equipped to help our people navigate the mental health challenges we face, specifically our historical trauma. As a community, we have been victims of police brutality, economic disenfranchisement, and divisive racism, and in 2025, unfortunately, not much has changed. Given our history, we are more prone to struggling with mental health conditions; however, we are one of the least likely groups to seek treatment because of how our history and traumas have shaped us. To change the narrative, we must address our hurt and work towards healing our current, past, and potentially future traumas.
Acknowledge the trauma
For us to truly heal, we must acknowledge our trauma. Other cultures have told us for years that we should just get over it (slavery, racism, etc.), but I say there is no "getting over it." We must learn to get through it and not allow it to keep us from living and being as free as we can be in our current state. We must also recognize and acknowledge that generational trauma exists within our families and communities and get to the root of the trauma.
One of my deepest regrets in life is not having a conversation with my dad about our generational trauma. Before my father passed away, he told me that he listened to a few episodes of my podcast, The Self Aware & F**ked Up Podcast. His reaction led me to believe that he didn’t like something I said about him on the show. My father and I share very similar stories related to our upbringing. He was raised by his paternal grandmother and aunt, and I was also raised by them.
Growing up, I struggled with abandonment issues because I didn't live in a two-parent household with my mother and father. As a result of the trauma of being abandoned, I acted out a lot as a kid, and I was a complete terror to my great-grandmother and my great-aunt. That is one of the reasons I chose to go into the mental health field, because I wanted to understand my trauma and help other children who had gone through similar situations navigate life differently.
I regret that I never said to him, "I think that you have a drug and alcohol problem because of your unresolved childhood issues." I wish we could have had that conversation, and that he had spoken to me in truth about how his trauma may have impacted some of his life decisions and how he showed up as a father.
Both of my parents carry trauma, and as a result of that, I was born into trauma that I had to learn to navigate as an adult. We must confront and acknowledge what we're experiencing for us to truly address the root of our trauma and start to release ourselves from the bonds that come with being tied to traumatic situations.
If you've experienced trauma in your life, the first step you must take is to acknowledge it and connect with people who share your experience. This can be done by joining support groups or connecting with friends who can relate to what you've experienced. Oftentimes, we internalize our trauma, and we experience shame, blaming ourselves for what happened. That's not to say that some experiences and some traumatic encounters are not self-induced, but that's a discussion for another day.
Normalize seeking mental health treatment
The next step after acknowledging the trauma is to normalize getting help outside of talking to our pastors or friends. I love God just as much as the next person. I was born and raised in the Southern Baptist Church, and I believe in the power of prayer. God is the source, but counselors are resources for healing.
Going to see a therapist and getting the help you need to process your trauma does not make you weak. I tell my clients all the time: therapy is not for the weak because it takes work to deal with the unsavory parts of ourselves that we want to hide from the world. I love being a therapist because it allows me to help other people get unstuck from their trauma. That is the single reason I decided to go into this work.
Although I am a therapist, I would never say that therapy is the only way to address unhealed trauma. However, I will say that many trained therapists have the knowledge to walk with you through your healing journey. To move past the stigma of seeking treatment, we have to talk about it more, within our schools, our churches, and our communities.
Several therapists, like me, specialize in helping people deal with racial trauma. I created a workshop called “The Bigger Picture” that focuses on training other therapists to specifically address and treat Black people. There are many organizations, such as Therapy for Black Girls, Therapy for Black Men, and The Loveland Foundation, that offer resources for finding Black therapists to help you on your journey. Sometimes, just talking about what's going on in your head can make all the difference in the world.
Prioritize holistic self-care
Self-care is a powerful tool for reconnecting with yourself and beginning a healing journey. Self-care can look different for everyone because it should be tailored to the things that help you feel your very best. One of my favorite self-care activities is listening to music. Music is my love language because it allows me to feel emotions on a deeper level. When I listen to music, it takes me back to specific times and places in my life. It also reminds me of the different people I've encountered along the road of life.
Your self-care might include getting a manicure or pedicure or sipping lattes with your besties. It can also include hobbies, “everything showers,” or the simple things in life that you enjoy. The reason it is so important to attend to your self-care is because it replenishes you and gives you the strength to keep going. When you live in a space where you are constantly flooded with negative information about people who look like you, self-care can provide much-needed relief.
Other helpful tools for self-care may include mindfulness and meditation. There are many phone apps you can use for guided meditations, such as Liberate and Insight Timer, which have specific guided meditations for Black women. Journaling is another effective way of managing thoughts and emotions. If you find yourself struggling to focus, constantly racing with thoughts, or worrying about what's going to happen next, journaling can help you process your emotions and track your progress toward healing.
Deep breathing is another technique that can help you regulate your heart rate and calm your body. One technique I recommend is Square Breathing, which involves inhaling for four counts, holding your breath for four counts, and exhaling for four counts. This method can calm your nervous system and regulate your body.
Engaging in physical activity is also a self-care practice. Exercise is a great way to reduce the effects of stress on the body and improve your overall mood. Remember, you don't have to spend two to three hours at the gym every day to improve your mental health. Taking just 15 to 30 minutes a day to do some type of physical activity can help you declutter your mind and teach your body to relax.
Activities such as yoga, which helps connect the mind and body, or dance, which allows you to release negative energy and emotions while enjoying your connection to your body, are also excellent self-care practices. Both of these outlets help reduce stress and improve emotional management. Practicing good self-care can help you reclaim your inner peace and prioritize your emotional well-being.
Reconnect with cultural roots
I'll be the first to say that I did not care for Kendrick Lamar’s song “Not Like Us.” I am a huge Drake fan, and I just wasn't cool with the Black-on-Black crime. One thing I will say is that the song brought the community together. I think the only thing I love more than being a therapist is being a Black woman. It is so important for us to always remember who we are. We are a chosen, peculiar people, and there have been so many spaces in which we have been told that we are less than who we are. We must remember that everyone wants to adopt our culture without having our experience.
Connection is key to healing our trauma. Community is what ties us to the knowledge of who we are. We're living in a time where, on a national level, Black History Month is no longer being acknowledged. That's why it's so important for us to remember our history and continue to tell our own stories. I've always been more Malcolm than Martin because of how I was raised and the city I grew up in. I was exposed to racism at a very young age, and one of the things I didn't realize was that this would be a lifelong struggle.
It wasn't until I went to college and connected with the Black Student Alliance at the University of West Georgia that I truly understood how important having a community is to our survival as a people. That is why historically Black colleges and universities are so important. I went to a school where something like a Black Student Alliance was necessary, and while I don't regret my decision because of the connections and relationships I built, if I could do it all over again, I would certainly want to build a larger community.
As Black women, we must explore things like our ancestry and develop an understanding of how our connection back to the motherland could be essential to our healing. There are so many aspects of Black culture that we have become disconnected from because we are so Americanized in our way of viewing life. One thing I greatly appreciate about my clients who come from the motherland is that they understand the importance of family, community, and connection.
Reading works by Black authors and gaining an understanding of the contemporary and historical roles that Black people have played is crucial to reconnecting. We can also connect to our roots by supporting Black-owned businesses and creating spaces within our community to celebrate Black culture. We have a rich history and identity that could ground us and help us realize just how important our history is to our destiny.
We are stronger than we think, but if we come together and recognize how our collective trauma has resulted in division within our community, we can heal collectively. There are so many online and local communities with great ideas about how to move us forward, but for many of us, our trauma keeps us stuck.
Advocate for systemic change
It is almost impossible for us to heal without advocacy. Interestingly, we have had only twelve Black women in the entire history of the United States run for president, yet we still live in a time where, even within our own community, a high percentage of us didn't want to see a Black woman running America. Now we're left to face whatever's to come, and while I logically know it would have taken more than the Black vote for VP Harris to win, it still sucks that we didn't come together in stronger numbers to vote for change.
Healing must start from within, and we need to pour into ourselves to be the best versions of ourselves and make a change in the world. As a Black woman, you may find that activism is empowering because it allows you to fight for things like equality in the workplace as well as racial justice. Don't be afraid to get involved with organizations like the Loveland Foundation and GirlTrek to continue supporting Black women's wellness. We can turn our pain into power if we stand in the gap for future generations while also cultivating change in the communities around us.
We must remember that advocacy is not just about speaking up; it’s about listening and getting involved. We must support organizations like the NAACP and Black Lives Matter, along with other organizations fighting for equality. Change only happens when we use our voices responsibly. Be sure to use your platform to make a difference, whether it's through social media, podcasting, or other avenues to change the conversation.
As Black women, it’s also important that we give back to our young Black women and teenagers through guidance and mentorship. Representation matters! Reconnecting to our cultural roots and advocating go hand in hand. We must embrace our culture, uplift our communities, and push for change within the greater macro system.
Set boundaries
It is crucial that, as Black women, we learn how to set boundaries with those around us. Black women have, for far too long, played the role of mother to the world. As a result, many women of color struggle with saying one simple word: “NO.”
I was recently asked to provide a quote for inclusion in a book about helping therapists navigate burnout. The quote I provided was: “As therapists, it's important that we follow the oxygen mask rule, we must secure our own oxygen mask before we can effectively assist others. Our self-care is essential.” While I gave this quote as a nod to therapists who may be struggling with how to make space for themselves while also maintaining space for their clients, I think this quote also fits Black women in general.
We have to learn to put ourselves first because we've already seen what the rest of the world thinks of us. For years, we've been instructed to be seen and not heard, and our voices have been silenced, even in adulthood. Right now is not the time for us to be martyrs for everyone else; it is the time to focus on self-preservation while building our internal community.
We need to establish boundaries with toxic friends and family members, as well as with toxic coworkers. It's also important for us to take breaks from social media and limit our consumption of mass media.
We have work to do, for sure, but it is equally vital that we take time to rest and step away from overcommitting ourselves to everyone except the person staring back at us in the mirror. Establishing boundaries with others can help empower us to go on our healing journeys.
Maintain your joy
Last but not least, we must maintain our joy, and one of the ways we do this is through laughter. I think the Bible says it like this: “Laughter is like medicine to our soul.” The one thing I love about Black people is that we will always find humor in our situations, regardless of how bad they are.
I will never forget being in the family car at my grandmother's funeral in January 2015. I was sitting next to my little brother on the back row, and while we were headed to bury my grandmother, for some reason, the driver did not want to turn on the AC in the limousine. My brother is a whole comedian, and in the moment, he asked the driver to turn on the AC, but the driver acted as if he didn’t hear him. My brother kept asking him in this really deep voice, and I just burst into laughter because I couldn’t believe the driver was totally ignoring him. Although I remember all the pain of losing my grandmother, when I think about her funeral, that's the first thing that comes to my mind.
Black people have a way of telling our trauma-related stories in a humorous way that shines a light on our adversities but doesn’t weigh us down indefinitely. Laughter isn't just a temporary escape from our trauma; it also has health benefits. When we laugh, it helps reduce stress hormones like cortisol and releases endorphins, which are natural feel-good chemicals in our body. Laughter also helps strengthen our immune system and protects us from stress-related illnesses. It even helps us build social connections.
We have to prioritize relationships that bring laughter and lightness into our lives.
Our laughter is a form of resistance, as it allows us to show that even though we have been oppressed for years, we will not be depressed forever, regardless of our circumstances. When we laugh, we open ourselves up to experience joy and reclaim our humanity. Joy helps us to be resilient, and it is a way for us to honor our ancestors. We must celebrate our victories and find ways to create joy in our lives, even in uncertain times like these.
While laughter is a great source of joy, it's also important for us to explore other aspects of joy. Simple things like starting your day with music or watching nostalgic sitcoms like Living Single, Martin, or The Fresh Prince of Bel-Air can bring a certain level of joy to your day. I love going to comedy clubs because comedians have a way of taking totally inappropriate things and making you laugh about them.
We have gone through a lot as Black women, but we cannot allow our joy to be taken by those who don't understand what it means to be Black. Having a sense of humor in the midst of all the trauma and tragedy around us is what will help us make it through these perilous times.
Next steps
Remember that healing is a process, and it is not something that occurs overnight. It's not just about surviving; it's about learning how to thrive in the midst of a storm that was created to tear down everything we've built over the last seven decades. We cannot do this alone, but together we can make an impact that lasts for future generations.
In navigating your personal and collective trauma, be sure to take the following steps to help you along your journey:
Acknowledge the Trauma
Normalize Seeking Mental Health Treatment
Prioritize Holistic Self-Care
Reconnect to Our Cultural Roots
Advocate for Systemic Change
Set Boundaries
Maintain Our Joy
For more information on improving your self-care and starting your healing journey, purchase the Minding My Own Mental Health Journal and listen to the Self Aware & F**ked Up Podcast. Also, grab your copy of Tell the Past to Go to Hell by Marcia Blane, LPC, if you want to work through your trauma.
Read more from Sandtrice D. Russell
Sandtrice D. Russell, Unique Destiny Counseling
Sandtrice D. Russell is a fierce mental health advocate whose life's mission is empowering others through education. Her childhood upbringing led her into the helping profession and she is committed to helping remove the stigma associated with pursuing mental health services. Sandtrice is a Licensed Professional Therapist in Georgia and Texas. She is also the founder of Unique Destiny Counseling, the the author of the Minding my Own Mental Health Journal, published in 2024, and the host of the Self-Aware & F**ked Up Podcast™.
