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Learn 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.

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 3/22/2024

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." https://www.mhanational.org/racial-trauma.
National Alliance on Mental Illness. "The Effects of Racial Trauma on Mental Health: Deaths Captured on TV and Media." https://www.nami.org/Your-Journey/Identity-and-Cultural-Dimensions/Black-African-American/The-Effects-of-Racial-Trauma-on-Mental-Health-Deaths-Captured-on-TV-and-Media.