Coping with Discrimination
It is unfortunate that in this day and age discrimination is still rampant. Whether due to race, gender, sexual orientation, religion, or other personal attributes, discrimination is unjust and hurtful. As a trauma counselor, I've often been asked if being discriminated against can be considered trauma. The answer is: absolutely.
It is often believed that discrimination would only be considered trauma if the individual was physically assaulted as a result. However, even non-life threatening forms of discrimination, or “microaggressions,” can be deeply wounding. When a person’s identity is targeted and attacked with hatred and prejudices, it can have long term psychological effects and lead to internal conflicts. These events “strike the core of one’s selfhood” (Bryant-Davis & O’Campo, 2005, 480). They can shatter one’s view of the world around them and their sense of safety. People who have been victims of discrimination can struggle with low self-worth, internalize feelings of shame, and self-blame. In some cases, the victim may even use denial as a way of coping. They may attempt to assimilate or blend in with the aggressor, furthering the negative feelings about the self.
People on the receiving end of day-to-day discrimination often feel they’re in a state of constant vigilance, in a chronic state of stress as they watch out for being a target of abuse. On average, people who reported facing discrimination rated their stress levels as higher than those who did not, according to the 2015 Stress in America Survey. This puts them at higher risk of not just mental health issues but also of developing physical illnesses including high blood pressure, heart disease, obesity, and substance abuse.
How can you reduce the psychological and physical impacts of discrimination?
Seek support - Being the victim of discrimination can leave you feeling alone and isolated. It's important to surround yourself with people you trust and who you feel connected with.
Get involved - Another sure way to gain a sense of connection is to join groups and organizations that are supportive of people who have had similar experiences to yours or who work towards reducing discrimination.
Practice self-care - Having your sense of identity challenged can be painful. Taking steps to improve your feelings of self-worth can make a huge difference in reducing the impact of discrimination.
Reduce stress - The stress caused by discrimination can be taxing on the mind and body. Take steps towards reducing stress levels by practicing meditation, deep breathing exercises, yoga, or other activities you find relaxing.
Make a plan - If you are experiencing anxiety due to concerns that you will be the victim of discrimination again, it can be helpful to come up with a safety plan. Make a list of people you could contact if you are in need of assistance or identify a way that you can safely get away from a situation.
Seek professional help - Discrimination is difficult to deal with and even traumatizing. Speaking with a therapist can reduce the impact that the discrimination has on your self-worth and mental health.
Of course it is important to note that discrimination which is life-threatening or ongoing should always be reported to authorities. The following are helpful resources for reporting discrimination:
Equal Employment Opportunity Commission
U.S. Department of Housing and Urban Development (HUD)
If you are having a hard time coping with the trauma of past discrimination, our therapists are here to help. We provide support and compassion to assist you in healing the emotional wounds brought on by the experience. Don't let your past continue to injure you. Reach out today for a free consultation or to schedule a telehealth appointment.
