What Can You Do to Calm Racial Anxiety?
Maybe you're spending a little more time each morning carefully selecting the right clothing. What outfit will make you seem the most "normal", "friendly", and "least incriminating"?
Maybe you walk outside with headphones in, but no sound is playing. Hearing your surroundings is a must. You can't risk someone running up behind you or not hearing someone speaking to you.
You're on edge. You're nervous. You can't seem to shake the feelings of anxiety, dread, and fear even during normal daily activities. This could be due to racial anxiety, or anxiety caused by potential threats unique to your race.
Here's what you can do to calm racial anxiety.
Take Care of Yourself
It can be a daily struggle trying to cope with something that you're unable to change, like your skin tone. Even something as simple as walking to work may seem like a nightmare.
The added daily stress can lead to some serious mental and physical health issues if you don't take care of yourself. Make sure you're focusing on your daily needs as a human. This may be easier said than done, especially during challenging times, but you need to make sure you're taking care of yourself so you have enough energy for each day.
Stress can cause issues with your eating habits and sleep. Make sure you're making both of these a priority. Aim to eat healthy and well-balanced meals each day. Sleep is essential for rest and recovery. The stress that you're feeling may make it harder to get to sleep and stay asleep, but try to aim for 8 hours of sleep each night. These alone can help boost your energy and mood.
If you're feeling like your stress and anxiety are affecting your day-t0-day life, make sure you're doing things to help you cope. Try out different relaxation techniques like getting regular exercise, attempting yoga or meditation, or incorporating some deep breathing techniques.
Lean on Your Support System
During times of uncertainty, it may feel like you're alone or better off keeping your thoughts and feelings to yourself. Don't.
Instead, lean on your support system. Try to talk to a family member, a friend, a coworker, a neighbor, or someone from your community. The longer you keep those negative thoughts and emotions inside, the longer they will have an impact on your overall health and wellness.
Be open and honest with your loved ones or someone you trust. Talking to someone that will actively listen and share advice can help ease some of your anxiety. It also can help you to know that you're not alone.
Embrace Your Identity
Racism can cause you to feel shame towards your identity. Counteract those feelings by embracing who you are and taking pride in it.
Learn more about yourself by doing the following:
Educate yourself about your racial history.
Learn more about your family history.
Read books, listen to music, watch movies, or cook meals that help you embrace your culture.
Join a group or program in your community
Reach Out for Additional Help
If you find yourself struggling with racial anxiety, you're not alone. One of the strongest things you can do is reach out for help. Remember, you are not alone, even when it feels like it.
The symptoms associated with your racial anxiety can worsen over time and lead to some serious mental health conditions if you let them fester.
If you're struggling, reach out to me for trauma therapy to help work through your feelings and find an action plan for moving forward so you can live life with more confidence and joy.
