How Race-Related Trauma Affects Mental Health

By Lauren Krouse

If you feel anxious, depressed, or overwhelmed with the current state of the world, you are not alone and you deserve support. Unintentional insults, news of a hate crime, another video of police brutality circulating on social media — all of these are examples of stressors that can resurface and trigger racial trauma. 

What Is Racial Trauma?

“Racial trauma” — sometimes called “racial battle fatigue,” a phrase first introduced by William A. Smith — is used to describe how incidents and discriminatory acts influenced by racial prejudice or bias can build up in your life and cause serious emotional and mental injuries. 

Types of Racial Trauma

Racial trauma can take on many forms, including: 

• Trauma related to a single event. These experiences—such as racist assaults, hate crimes, or sexual violence—are examples of trauma as therapists typically define it, meaning you experience or witness a terrifying event during which your safety is seriously threatened or your life is in danger (or you feel that it is).

• Vicarious trauma. Also known as secondary trauma, this can also happen when you’re present for or see or hear about horrifying events, such as videos of violence, targeted mass shootings, or reports of discrimination against your community. 

• Intergenerational or historical trauma. This form of trauma can build up and get passed down from generation to generation. It’s often used to refer to the experiences of Jewish people whose relatives survived the Holocaust and members of American Indian/Alaska Native and Black communities who experienced slavery, genocide, oppression, or laws and policies that discriminated against or otherwise harmed their communities. 

• Chronic stress. Ongoing experiences can become harder to cope with as the burden grows. Such experiences include being bullied, stereotyped, or discriminated against due to your racial identity; struggling to get ahead in life when discriminatory laws and policies leave you with less access to opportunities, support, and resources than other people; or being more likely to be arrested and imprisoned due to biased policing and sentencing practices. 

How Can Racial Trauma Impact You?

Racial trauma hurts, and the wounds can run deep — especially if you don’t get the support and validation you need to cope with how prejudice and discrimination impact your life and well-being. You may find yourself struggling with stress, anxiety, or depression, as well as mental and physical health problems. 

You may experience: 

• Upsetting thoughts 
• Recurring nightmares
• Wanting to avoid other people or certain places or situations 
• Feeling like things that are out of your control are your fault 
• Feeling like you always have to be alert or on guard (hypervigilance)
• Trouble sleeping 
• Self-destructive behaviors 
• Problems with alcohol or drugs
• Chronic pain 
• High blood pressure or heart disease
• Stomach or digestive issues 

In some cases, racial trauma can also lead to post-traumatic stress disorder (PTSD).

Learn how to cope with racial trauma and take care of yourself.

Learn More About Trauma and Your Mental Health

• How to Cope with Traumatic Events
• How You Can Cope With Racism and Racial Trauma
• How Exploring Your Black Identity Can Improve Your Mental Health
• Ways to Begin Exploring Your Racial Identity
• How Are Trauma and PTSD Treated?
• How to Break Free of the ‘Strong Black Woman’ Stereotype
• Using Humor As a Healthy Coping Mechanism
• How to Engage in Activism Without Hurting Your Mental Health
• The Benefits of a Therapist Who Understands Your Cultural Background
• How to Find a Culturally Competent Therapist
• How Knowing Your Identity Can Help When You’re Faced With Discrimination
• Getting Mental Health Support in Black Families