War. Genocide. Slavery. Destruction of cultural practices. Institutionalized violence and sexual abuse. Forced migration and relocation. Ecocide. Mass incarceration. Torture. Medical experimentation. These experiences brought about because of racism, xenophobia, and colonialism have been shared by many communities and result in cumulative emotional and psychological wounds that carry across generations. The impact of these is called historical trauma.
Many communities continue to have complicated relationships with the societal mechanisms that inflicted these traumas (churches, schools, military, courts, government entities, healthcare, industries, etc.) and as a result, community members struggle to access needed supports. The descendants of these communities (including their multi-racial/ethnic/cultural descendants) carry continued mental, physical, emotional, and spiritual wounds. This means that historical trauma is not just about the past, it is about what is still happening.
When an incident occurs, its impact not only causes direct harm, but also heightens the cumulative effects of historical trauma. It is not the objective severity of the incident, but how the incident is experienced that determines traumatic stress responses.
Despite the impact of historical trauma, people and communities are persistent, resilient, resourceful, and adaptable. It is these characteristics that are the core of our health and well-being, anchoring us with centeredness, authenticity, and strength on our individual and collective journeys to wholeness.
Returning to Wholeness After Trauma, Hate, and Bias
Safety and Stabilization
When you are impacted by trauma, it is common to feel unsafe in your body and in your relationships with others. Regaining a sense of safety can take days, weeks, or months. Finding safety and stability are the first steps toward resilience and recovery. Some people need to disconnect, insulate, and turn inward in a peaceful space. Others need to reach out and connect with their community in a space that feels safe. Creating safe and/or peaceful settings is a form of self-care. Examples of safe and peaceful settings healing practices:
- Alone time to think, meditate, or engage in mindfulness practices
- Getting together with a small group of close friends
- Being in nature
- Keeping away from people, places, or things that make you feel drained
- Making art or music
- Journaling
- Sharing cultural foods with friends and family
- Unplug and limit or take a break from news, digital and social media
- Spiritual practices that ground you, whatever your higher power may be
- Remember your body. Relax, meditate, exercise, eat well, sleep, and BREATHE. Avoid or minimize use of tobacco, alcohol, drugs, and caffeine.
Processing the Feelings
Putting words and feelings to the emotions of trauma and making meaning of the experience is a crucial part of regaining control over your ‘fight, flight, or freeze’ instinctive responses. It is easy to become emotionally overwhelmed when talking about trauma, so a lot of people prefer to undertake this process with a counselor or therapist in a group or individual counseling session. During this time, many people experience feelings of anger and grief that need to be expressed to be able to move on toward healing. Hearing other peoples’ stories, having shared lived experiences with “people who have been there,” and feeling commonality are important aspects of healing. During this time, support from friends, community, and counselors are important to helping you heal. Examples of support healing practices:
- Connecting/talking with peers or others who have shared lived experiences
- Participation in support groups (transgender support group, POC support group)
- Attending workshops and conferences with people who have gone through similar issues
- Story sharing/narratives
- Poetry/spoken word slams or open mike
- Seeking nurturing from those who love and understand you
- Support from family or a loved one/partner
- Dancing or working out to get out extra energy
Reconnecting and Becoming Whole
As you return to wholeness, the trauma will become part of your life story, but will not be your only story. The final task is to reposition the meaningful relationships in your life, so the trauma no longer defines you. This is a time to embrace your self-empowerment and a self-determined future. Empowerment healing practices can include:
- Community activism
- Finding role models
- Helping others
- Getting educated on your rights
- Learning about your culture and getting involved politically
- Creating selfcare rituals to prepare for those times you know will be hard
- Accept things that are good, invite in the good, celebrate the good
Racial and Cultural Trauma Care Resources
- Capacitar Emergency Selfcare Kit - English
- The Capacitar Emergency Selfcare Kit in 20 languages
- Filling our Cups: 4 Ways People of Color can Foster Mental Health and Practice Restorative Healing
- Black Lives Matter Meditation for Healing Racial Trauma
- TherapyforBlackGirls.com
- El Camino a la Resiliencia
- The Road to Resilience
- Asian Mental Health and Wellness
- Chinese Community Mental Health Resources
- Native American Boarding School Healing
- Drum Assisted Recovery Therapy for Native Americans
- Eight QTPOC Self Care Resources
- Muslim Alliance for Sexual and Gender Diversity (MASGD) Mental Health Resource Guide
- Jewish Contemplative Practices
- Rabbi Sheila Peltz Weinberg: Walking Meditation Instructions
- Strategies for Coping with Islamophobia
- Faith and Spirituality and Mental Healing
- Selfcare for Activists
- Setting boundaries as a white ally: Why its important, why its challenging and how to do it ethically
- Ally + Accomplice Meditation for Cultivating an Anti-Racist Mindset: 17 minute guided meditation for White people who identify as allies and/or accomplices to Black Lives Matter
- Trauma and Substance Use
- Tips for College Students After Trauma