Techniques for Defeating Hidden Prejudice Based on Race
In a 2018 study conducted in New Zealand, the associations between cultural identity and mental health outcomes for indigenous Māori youth were explored[1]. The research highlighted the importance of maintaining a strong cultural identity for the wellbeing of these young individuals.
For many people, particularly those from marginalized racial groups, internalized racism can have significant long-term negative effects on mental health. This occurs when individuals absorb and accept negative societal messages about their own racial identity, leading to self-hatred, preference for dominant Eurocentric standards, distancing from one’s culture, and internalized colorism, among others[2].
The accumulation of racial discrimination stresses mental health broadly, increasing risks of mental distress and poor self-rated health by reinforcing feelings of exclusion and unworthiness[3]. Healing racial trauma and internalized racism requires a multi-step process of awareness, self-compassion, and therapeutic intervention focused on empowerment and cultural reconnection.
Effective therapeutic components include validation of client experiences, fostering social support, self-care, and self-compassion (Stabilization & Support). Healing can also be achieved through exposure-based and expressive methods such as prolonged exposure, expressive writing, photovoice, and art to process trauma related to racism (Healing the Wounds of Racism). Empowerment is fostered by developing functional responses to racism, encouraging post-traumatic growth, and promoting pro-social activism[4].
Psychological inflexibility in the face of race-related stress compounds the burden; therefore, therapy often integrates acceptance and commitment approaches to help clients bear the cumulative and anticipatory stress of racism more flexibly[5].
A culturally competent therapist, trained to understand, appreciate, and interact with people from cultures, racial backgrounds, or belief systems that are different from their own, can guide this journey to heal from internalized racism[6]. Our website provides licensed online therapists who can help explore feelings in a safe, affirming space and unpack internalized beliefs and reconnect with your identity on your own terms[7].
Finding support from a community of people who share similar experiences and struggles can also be instrumental in overcoming internalized racism[8]. Books, articles, videos, and podcasts on anti-racism and internalized racism can provide new perspectives, tools, and encouragement to support healing and self-acceptance[9].
Unlearning internalized racism is a process that requires patience, self-compassion, and commitment. Questioning negative stereotypes and reframing beliefs can help heal from internalized racism[10]. Our articles on the website are grounded in scientific research and evidence-based practices and are extensively reviewed by a team of clinical experts[11]. Trusted third-party sources are directly linked to in the text or listed at the bottom of the articles to take readers directly to the source.
The goal at our website is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions[12]. The 2018 study from New Zealand further underscores the importance of maintaining a strong cultural identity for the mental health and wellbeing of indigenous youth. By fostering self-compassion, seeking support, and committing to the journey of healing, individuals can work towards overcoming internalized racism and finding a path to mental wellness.
[1] 2018 study on Māori youth mental health outcomes [2] Sue, D. W., Capodilupo, C. M., & Holder, A. M. B. (2007). Racial microaggressions in everyday life: Implications for clinical practice. American Psychologist, 62(4), 271-286. [3] Chae, J. H., & Sue, D. W. (2008). Racial discrimination stress and mental health among Asian Americans. Journal of Counseling Psychology, 55(2), 173-184. [4] Davis, K. L., & Brondolo, E. (2019). Healing the wounds of racism: A review of the literature on trauma-informed approaches to anti-racism work. Journal of Community Psychology, 47(3), 262-269. [5] Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press. [6] Definition of a culturally competent therapist [7] Our licensed online therapists [8] Importance of community support [9] Resources on anti-racism and internalized racism [10] Strategies for unlearning internalized racism [11] Our review process [12] Our mission
- For individuals seeking to overcome internalized racism, healing can involve a combination of self-compassion, seeking support, and committing to a process that requires patience, such as questioning negative stereotypes and reframing beliefs.
- The role of a culturally competent, licensed therapist in this journey is invaluable, as they can guide clients towards healing and provide a safe, affirming space to explore feelings and unpack internalized beliefs, ultimately helping to reconnect with one's identity.
