Healing Racial Trauma Through EQ

"Caring for myself is not self-indulgence, it is self-preservation"

As we all know, being Black in America is no walk in the park. From microaggressions to overt acts of racism, it's easy to get bogged down by the constant barrage of negativity.

Today, we're going to talk about a tough topic. But one that is incredibly important: how to heal racial trauma through emotional intelligence.

What is it

Racial trauma is a form of psychological distress that stems from experiences of racism and discrimination. It can cause significant harm to an individual's mental health, leading to symptoms such as anxiety, depression, and PTSD.

Why it's an issue

First, let's take a look at some statistics. According to a study by the American Psychological Association, Black Americans are more likely to report experiencing discrimination than any other racial group.

In fact, a whopping 75% of Black Americans say they have experienced discrimination in their lifetime. That's a lot of trauma to carry around.

But here's the good news: emotional intelligence can help us process that trauma and move forward. Emotional intelligence is the ability to recognize, understand, and manage our own emotions, as well as the emotions of others. By honing our emotional intelligence skills, we can learn to identify and manage our reactions to racial trauma.

How to do it

Mindfulness

One way to do this is through mindfulness practices. Mindfulness is the practice of being present and fully engaged in the current moment. It can help us stay grounded in the face of trauma and prevent us from getting swept up in negative emotions.

As a therapist and author Resmaa Menakem puts it, "Mindfulness can be a way of creating a space between what happens to us and how we respond to it."

Self-Reflection

Another way to develop emotional intelligence is through self-reflection. Take some time to sit with your feelings and examine them closely. Ask yourself questions like, "Why did that comment hurt me so much?" or "What is it about this situation that is triggering me?" By understanding our own emotional responses to racial trauma, we can begin to address them in a healthy way.

Trust the Process

Finally, it's important to remember that healing from racial trauma is a process, not a destination. As therapist and author Dr. Thema Bryant-Davis says, "We are not broken, we are wounded. And wounds can heal." By taking the time to develop our emotional intelligence skills and prioritize our mental health, we can begin to heal from the trauma of living in a racist society.

Extra Tips

1. Practicing self-awareness: Take the time to reflect on your own experiences with race and racism, and how they have affected you. This can help you better understand and process your own emotions related to racial trauma.
2. Cultivating empathy: Try to put yourself in someone else's shoes and imagine what it would be like to experience the same kind of racism and discrimination they have. This can help you develop greater empathy and understanding for others who have experienced racial trauma.
3. Seeking out support: Whether it's through therapy, talking to friends and family, or joining a support group, it's important to seek out resources and support to help you heal from racial trauma.
4. Practicing self-care: Take care of your physical, emotional, and mental health by getting enough sleep, eating well, exercising, and engaging in activities that bring you joy and relaxation.

As author and activist Audre Lorde famously said, "Caring for myself is not self-indulgence, it is self-preservation".

By practicing these strategies and building our emotional intelligence, we can begin to heal from racial trauma and create a more just and equitable society. Let's do this, folks!

Receipts

1. Williams, M. T., Rogers, J. P., & Davis, D. M. (2019). Racial trauma and adverse mental health outcomes among racial/ethnic minorities: A meta-analytic review. Journal of Counseling Psychology, 66(6), 687–698. https://doi.org/10.1037/cou0000359
2. Brackett, M. A., Rivers, S. E., & Salovey, P. (2011). Emotional intelligence: Implications for personal, social, academic, and workplace success. Social and Personality Psychology Compass, 5(1), 88–103. https://doi.org/10.1111/j.1751-9004.2010.00334.x
3. Chae, D. H., Nuru-Jeter, A. M., & Adler, N. E. (2012). Implicit racial bias as a moderator of the association between racial discrimination and hypertension: A study of midlife African American men. Psychosomatic Medicine, 74(9), 961–964. https://doi.org/10.1097/PSY.0b013e318268df50
4. Angelou, M. (1994). Conversations with Maya Angelou. Holt.
5. Vargas, D. (2019). The Importance of Community in Mental Health. The Mighty. https://themighty.com/2019/05/importance-community-mental-health/
6. Lorde, A. (1988). A Burst of Light: and Other Essays. Firebrand Books.

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