The Social Work Concierge, LLC

By Leonica Riley Erwin, LMSW

Understanding Racial Trauma

Racial trauma (or race-based traumatic stress) refers to the emotional and psychological harm caused by experiences of racism, discrimination, or systemic injustice. It may be the result of a single incident or ongoing exposure over time.

What Can Cause Racial Trauma?

• Personal experiences of racism (e.g., microaggressions, hate crimes)
• Institutional/systemic racism (e.g., discrimination in school, work, healthcare)
• Generational or historical trauma passed through families
• Vicarious trauma from media coverage or stories of racial violence

How Racial Trauma Affects Mental Health:

• Chronic stress or anxiety
• Depression or low self-worth
• Sleep problems or intrusive thoughts
• Emotional numbness, anger, or fear
• Trouble trusting others or feeling safe

Recognizing Symptoms of Racial Trauma

Emotional & Psychological Symptoms

• Anxiety or constant worry
• Depression or hopelessness
• Irritability or anger
• Shame or self-blame
• Emotional numbness
• Low self-esteem
• Fear of rejection or judgment

Physical & Behavioral Symptoms

• Sleep issues or nightmares
• Fatigue or exhaustion
• Changes in appetite
• Muscle tension or headaches
• Hypervigilance
• Avoidance behaviors

Cognitive Symptoms

• Intrusive thoughts or flashbacks
• Difficulty focusing
• Distrust of others
• Negative thoughts about your racial group
• Negative thoughts about other racial groups
• Overgeneralized fears

Relational & Social Symptom

• Isolation or withdrawal
• Trouble trusting people (especially across racial lines)
• Emotional masking or code-switching
• Disconnection from cultural identity
• Feeling invisible or invalidated

Important to Know

Racial trauma is often cumulative and ongoing. It can be triggered by daily experiences, past trauma, media exposure, or systemic oppression. These symptoms are real and valid. Healing is possible with support.

7 Steps to Healing from Racial Trauma

1. Acknowledge the Trauma

Recognize that your experience of racial trauma is real and valid. Naming it is the first step toward healing.

2. Create a Safe Space

Build environments—physical and emotional—where you feel supported, protected, and free to express your truth.

3. Connect with Cultural Identity

Reclaim pride in your cultural background through tradition, language, history, and community.

4. Process the Pain

Use therapy, journaling, or support groups to explore and express emotions, and make meaning of your experience.

5. Rebuild Boundaries

Protect your energy and well-being by setting firm boundaries around harmful media, people, and systems.

6. Restore Power and Agency

Reclaim your voice, embrace empowered decisions, and take actions—big or small—that affirm your worth.

7. Practice Rest, Joy, and Resistance

Healing includes joy, creativity, and rest. These are not luxuries—they are vital acts of resistance and recovery.

Bonus: Healing is Not Linear

You may revisit steps more than once. That’s okay. Each step forward honors your resilience and growth.

If you believe racial trauma is affecting your well-being, relationships, or sense of self, you don’t have to navigate it alone. I offer a safe, affirming space to explore your experiences, process pain, and begin healing. Together, we’ll work to break harmful cycles and build the tools you need to feel empowered and supported. Reach out today to schedule a consultation—I’m here to help you evolve, not repeat. Schedule a free 15-minute consultation at http://www.socialworkconcierge.com.