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Preserving Mental Health Amidst Racism: Empowerment Amidst Prejudice

Recently, I had the honor of being a guest on the Dig New Streams Podcast with Dave Capozzi, where I discussed some of the powerful stories from my book, A Broken Seat at the Table: Conversations about Race, Resilience, and Building Bridges. This conversation brought to light an essential issue: the need for Black, Brown, and Indigenous people to safeguard their mental health in the face of persistent racism and bigotry.

Listen to the interview now:

The Mental Health Impact of Racism

Racism, in its many forms, significantly impacts the mental health of Black and African American individuals. It manifests not only in overt acts but also through structural systems that perpetuate inequality. Structural racism, for example, can limit access to fundamental needs, such as adequate sleep, which is crucial for mental well-being. Black Americans often experience shorter, less restful sleep due to environmental factors tied to poorer neighborhoods, exacerbating mental health challenges like depression and anxiety​​.

Racism alters personal experiences, leading to chronic stress and a shattered sense of control over one's life. This persistent stress can sometimes lead to a sense of powerlessness, which is closely linked to both anxiety and depression​​. Additionally, the internalization of racial stereotypes can significantly lower self-esteem and foster feelings of shame and humiliation​​. This harmful cycle is not confined to the individual level; racial trauma can also be transmitted across generations through epigenetics, impacting the mental health of future generations​​.

Access to mental health care is another critical concern. Black Americans face substantial barriers to receiving adequate mental health services, including discrimination within the healthcare system and a lack of culturally competent providers​​.

Self-Help Strategies to Cope with Racism

Despite these challenges, there are ways to bolster resilience and protect mental health:

  • Sharing Experiences: Openly discussing experiences of racism in a safe environment can be therapeutic. It helps to validate feelings and reduces the intensity of negative emotions. Engaging in conversations with understanding individuals or seeking support within the community can be particularly beneficial.

  • Embracing Ethnic Identity: Developing a strong sense of ethnic identity is crucial. Learning about one's cultural history, celebrating ethnic traditions, and connecting with community groups can foster a positive self-image and reduce feelings of isolation​​.

  • Channeling Anger Constructively: While anger in response to racism is justified, it's vital to express it constructively. Involvement in anti-racism groups, creative pursuits, and even humor can help manage anger and contribute to broader social change​​.

  • Fostering Hope and Gratitude: Maintaining a hopeful outlook and recognizing small, positive changes in society can significantly improve mental health. Practicing gratitude, even for small everyday joys, helps build resilience and a more optimistic perspective​​.

  • Self-Care: Regular exercise, healthy eating, adequate sleep, and relaxation techniques such as practicing mindfulness or meditation can greatly mitigate the stress and anxiety caused by racial discrimination​​.

In essence, while the fight against racism is ongoing, individuals can take proactive steps to protect their mental health. It's about building a community of support, embracing one’s identity, transforming anger into positive action, finding hope in small victories, and prioritizing personal well-being. As I shared in my book and on the podcast, these strategies are not just theoretical—they are essential tools for navigating the daily realities of racism and emerging with our mental health intact.


Psychology Today. (2020). Racism's Effects on Black Mental Health. Retrieved from (2020). Racism and Mental Health. Retrieved from


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