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Back to health libraryLearn self-care strategies for managing racial stress
Experiencing racism day in and day out is stressful and can have long-term effects on your health. It can affect you physically, emotionally and spiritually. That's one reason it's so important for us all to work toward systemic solutions. In the meantime, having a robust self-care practice can help you combat the effects of racial stress. Here are a few ideas to add to your practice.
Self-care strategies for people of color
Celebrate your identity. Embrace things that make you feel good about yourself and your culture.Consume media thoughtfully. Constant coverage of racism can amplify anxiety.
Walk, lift or stretch. All types of exercise can help relieve tension.
Talk about it. You are not in this alone. Talking with people who understand can help.
Nourish your spirit. Turn to prayer or a powerful playlist—whatever speaks to you.
Breathe mindfully. Focus on the sensation of your breath moving calmly in and out.
Find peace in the moment. Make time for activities that bring you joy.
Sources: American Psychological Association; Mental Health America
If your stress feels overwhelming, don't hesitate to reach out to a doctor you trust or a mental health provider who specializes in race-based traumatic stress.
Reviewed 3/22/2023
Sources
American Psychological Association. "Racial Stress and Self-care: Parent Tip Tool."
https://www.apa.org/res/parent-resources/racial-stress?tab=1
Mental Health America. " Racial Trauma."
Racial Trauma | Mental Health America (mhanational.org)
National Alliance on Mental Illness. "The Effects of Racial Trauma on Mental Health in the Context of Multiple Harrowing Deaths Captured on TV and Media."
https://namisantaclara.org/wp-content/uploads/2020/07/RacialTrauma_FINAL.pdf