Race-based traumatic stress
Race-based traumatic stress (RBTS) refers to the emotional and psychological distress caused by racism, discrimination, or other race-related experiences. Unlike overt physical harm, RBTS stems from the repeated, insidious effects of racial microaggressions, systemic injustice, and overt acts of racism. This stress can have lasting impacts, often paralleling symptoms of post-traumatic stress disorder (PTSD).
In this post, we'll explore what RBTS is, how it manifests, and ways to cope, heal, and find support through therapy.
What Causes Race-Based Traumatic Stress?
RBTS can arise from a range of experiences, including:
Direct Acts of Racism: Verbal slurs, physical violence, or blatant discrimination.
Microaggressions: Subtle, often unconscious comments or behaviors that demean or alienate individuals based on race.
Systemic Oppression: Institutional barriers that create disparities in education, housing, healthcare, or employment.
Vicarious Trauma: Witnessing or hearing about racial violence or discrimination through media, friends, or community members.
These experiences often accumulate over time, creating a chronic sense of threat or dehumanization that impacts emotional and physical health.
The Impact of RBTS on Daily Life
RBTS can profoundly affect every aspect of someone's life, including their relationships, work, and well-being. Symptoms can resemble PTSD, such as:
Hypervigilance: Constantly being on edge or anticipating discrimination.
Avoidance: Steering clear of spaces or people associated with racism.
Emotional Distress: Feelings of anger, sadness, shame, or hopelessness.
Physical Symptoms: Fatigue, headaches, or stomach issues related to chronic stress.
The impact of RBTS isn't limited to emotional or physical health. It can erode self-esteem, disrupt relationships, and create a deep sense of isolation or mistrust.
Why Therapy Matters for RBTS
Just as PTSD requires intentional care, RBTS benefits from trauma-informed therapy. A skilled therapist can help individuals process their experiences, regulate emotional responses, and begin to heal.
When seeking therapy for RBTS, it’s important to find someone who:
Understands the Role of Race: Look for a therapist experienced in working with racial trauma or social justice issues. Even better — a therapist of color who truly gets your experiences.
Uses Trauma-Informed Approaches: Methods like EMDR, Brainspotting, or somatic therapy can help process deeply ingrained, integenerational stress.
Provides a Safe Space: It’s crucial to feel seen, heard, and validated without needing to explain or defend your experiences.
Tools for Coping with RBTS
Healing from race-based traumatic stress is a process, and having practical tools can help you regain a sense of control and empowerment. Here are some strategies to navigate and cope with racial trauma:
1. Validate Your Reality
Acknowledge your experiences as real and impactful. It’s common to second-guess or minimize what’s happened, but validating your feelings is the first step toward healing. Remind yourself: “What I went through matters, and my emotions are valid.”
2. Talk About It
Share your experiences with trusted friends, family, or a therapist. Speaking out can help release emotions, reduce isolation, and provide an opportunity to receive support. If sharing feels overwhelming, journaling your thoughts can also be a powerful way to process feelings.
3. Separate Who You Are from What’s Been Given to You
Racism and discrimination do not define your worth or identity. Reflect on who you are outside of these experiences—your strengths, values, and culture. Practicing self-compassion can help you see yourself through a lens of kindness rather than judgment.
4. Give Yourself Time to Recover
Healing from trauma takes time. Be patient with yourself and recognize that recovery may involve ups and downs. Allow space for emotions like anger, sadness, or grief while remembering that healing is a journey, not a race.
5. Take Breaks from Bad News
The constant exposure to news about racism and injustice can be retraumatizing. Set boundaries around media consumption, and prioritize content that uplifts or inspires you. Giving yourself permission to disconnect isn’t avoidance—it’s an act of self-care.
6. Find Ways to Take Action
Engaging in activism or advocacy can transform feelings of helplessness into empowerment. Whether it’s volunteering, educating others, or supporting organizations that fight systemic racism, taking action can be a meaningful way to process emotions and create change.
7. Learn About Racial Trauma and Mental Health
Educating yourself on the effects of racial trauma can help you understand what you’re experiencing and why. Knowledge is power—it allows you to recognize triggers, validate your emotions, and explore paths to healing with greater confidence.
8. Engage in Joy and Restoration
Carve out time for activities that bring you joy, whether it’s connecting with loved ones, engaging in cultural traditions, or pursuing creative outlets. Joy is an act of resistance and a powerful way to nurture resilience.
9. Seek Professional Support
Working with a trauma-informed therapist who understands racial trauma can be transformative. A skilled professional can provide tools to process your experiences, build resilience, and develop coping strategies tailored to your needs.
Therapy for RBTS: EMDR and Brainspotting
Trauma-focused therapies like EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting can be particularly effective for RBTS.
EMDR helps reprocess painful memories, reducing their emotional intensity and impact.
Brainspotting focuses on the mind-body connection to access and release deeply held trauma.
Both approaches honor the nonlinear nature of healing, allowing space for progress, setbacks, and ongoing growth. (Click on the links to learn more!)
My Own Background
As a woman of color, I deeply understand the lived realities and emotional toll of race-based traumatic stress. My own experiences (even as someone who can pass for White) have given me unique insight into the complexities of navigating systemic racism, microaggressions, and identity-based harm.
This personal connection allows me to provide a compassionate, empathetic space for clients to process their pain and find healing. I bring both professional expertise and an authentic understanding to my work, helping others feel seen, validated, and supported as they navigate their own journeys toward resilience and recovery.
Takeaways
Race-based traumatic stress is a real and often hidden experience that affects many people, especially those from marginalized communities. The emotional, mental, and physical impacts of racial discrimination, microaggressions, and systemic injustice are deep and far-reaching.
If you or someone you know is dealing with race-based trauma, reaching out for support through therapy, community, or advocacy can make a big difference. As we work together to challenge the systems that cause this harm, we also create space for healing and growth—for individuals and for all of us.
Looking to connect with a therapist in Oregon or Washington who personally understands the impact of race-based traumatic stress?
Take your first step towards deep healing in a safe and supportive environment.
(Oregon & Washington residents only)
About the author
Amanda Buduris is a licensed psychologist providing virtual Brainspotting sessions in Oregon and Washington. In-person services are available for therapy intensives only. She is trained in multiple modalities of trauma-focused healing to best support clients who are looking to feel better faster.
