Written by: Tracey Lynn Pearson, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Even if it makes others uncomfortable, I will love who I am. - Janelle Monae
It is well known that racism, discrimination, inequality and oppression impact mental, physical and spiritual health. Racial Trauma is a term used to describe the harmful effects of race-related stress, racial harassment, racial violence (including witnessing such violence), racism, and discrimination on mental health functioning. What isn’t well known is how mindful care can aid in the healing of this trauma.
The effects of racial trauma are very real. A person experiencing racial trauma may feel:
Anger
Sadness
Grief
Shock
Fear or hypervigilance
Guilt
Helplessness and/or powerlessness
Difficulty sleeping or concentrating
Numbness
Recurring thoughts or images of the event
Body aches
Fatigue
Exhaustion
Racial traumas develop from three types of stressors that persons of color experience. These are intergenerational stressors, vicarious stress, and direct stressors.
Intergenerational are stress-related events tied to our past oppression such as institutional racism in history, stories passed down from generations, the result of slavery, etc.
Vicarious are stress-related events we have by simply being a person of color. These are simply from seeing and knowing about direct and indirect racism in everyday life, including microaggressions, etc.
Direct is an individual attack of racial injustice or microaggression. These can add up.
It is not possible to go through life as a person of color and not be impacted. Being mindful creates space between the stressor and my reaction. It allows me space to heal. Mindfulness enhances our ability to notice even the tiniest shifts in thoughts, feelings, mood, etc. and to acknowledge them without deciding if they are good or bad. If we are honest, it also lets us see what is behind our feelings on a primal level. We can examine, process, and release these emotions. We better understand ourselves, others, and boundaries we may need to set. We gain insight and feel less shame. We also learn to be at peace and love ourselves.
As you become more aware, you may notice changes in your thoughts, moods, emotions, and behaviors. Are you angry or defensive? Do you feel anxious and want out of the space or topic? Has your breathing quickened or become shallow? Do you feel hot instantly around your neck or ears? Are you feeling tension in your neck, shoulders, back, etc?
Now instead of quickly trying to change it, slow it down. Examine the feelings, where they are coming from and what they are producing in you. Pay attention to where it is showing up in your body. And be kind to you, tend to those emotions. Grounding tools like box breathing are great as you process.
Box Breathing
If you can, take in air slowly while counting to four. Notice how it feels to fill your lungs and abdomen with air.
Hold your breath for a count to 4.
Slowly release all the air while you count to 4.
Hold your breath for a count to 4.
Continue for 4-6 minutes.
Return to normal breathing.
End with your choice of a prayer, mantra, or affirmation. Be grateful for the space to heal. If you find you need additional help, reach out to a mindfulness coach or mental health practitioner to assist you. Finding one who is culturally competent and trained in mindfulness is a must.
Tracey Lynn Pearson, Executive Contributor Brainz Magazine
Tracey helps those who are stressed, anxious, and overwhelmed develop lasting and mindful practices according to their values, personality, and lifestyles. She guides an experience a more refreshed, nurtured, and peaceful life that enhances their relationship with self and others.
As a licensed independent mental health counselor, ordained minister, and restorative yoga instructor, Tracey is inspired and equipped to help you find your peaceful place.
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