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Ouch! Understanding and Healing from Race-Based Stress


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"Ouch!" It's what we instinctively say after stubbing our toe, touching a hot pan, or accidentally bumping into something sharp. Physical pain has a clear and immediate reaction—but what about the emotional "ouch" that comes from experiencing racism?

Consider these scenarios: being followed suspiciously in a store, receiving lower pay than your peers, constantly navigating microaggressions, or even being mistaken for another Black person at work. Perhaps it's hearing racial slurs or dealing with subtle yet persistent disrespect. Each instance creates a deep emotional wound, triggering its own silent yet profound "Ouch!"


Research consistently shows that the daily grind of discrimination, subtle insults, and feeling disregarded takes a measurable toll on mental and physical health. The chronic stress from racism is linked directly to issues such as sleep disturbances, chronic inflammation, heart disease, hormonal imbalances, depression, anxiety, and deep emotional exhaustion. In fact, a striking 92% of historically marginalized people report experiencing emotional and physical health effects directly tied to ongoing racial stress.


Imagine accidentally cutting your finger while preparing dinner. If the same finger gets cut repeatedly every day, it never gets the chance to heal. Racism works similarly: the wounds of racial stress are repetitive, cumulative, and rarely get the chance to mend on their own. Each day brings new hurts, and each hurt deepens the emotional and physical impact, leading to what's known as Race-Based Traumatic Stress (RBTS).


According to Mental Health America (2024), RBTS refers specifically to the mental and emotional injury caused by repeated encounters with racial bias, ethnic discrimination, racism, and hate crimes.


In my personal experience, I often find myself in hyper-white spaces—frequently the only Black person ("the dot") in professional meetings, social events, or community gatherings. Being "the only one" regularly can feel isolating, uncomfortable, and exhausting.


One practical strategy I've found helpful is intentionally seeking out community—finding others who share similar experiences. Creating authentic connections with like-minded people of color has become my emotional lifeline. In these spaces, I don't have to constantly code-switch or suppress parts of who I am. I can exhale, speak freely, be fully seen, and feel genuinely understood. These interactions provide healing and strengthen my emotional resilience.


Here's the truth: experiencing racism is painful. Your headaches, backaches, mood swings, and persistent fatigue are your body and spirit calling for intervention and healing. Just as a physical wound won't heal properly without attention, emotional wounds require compassionate, intentional care.


If you regularly experience racial stress and desire practical, effective tools to protect your emotional well-being, I invite you to join my upcoming class:


Healing Racism: 5 Keys to Navigating White Spaces

This compassionate, psychology-based online class is thoughtfully designed to equip Black, Latinx, Asian American, Native American, and other historically marginalized individuals with powerful tools to effectively handle race-based stress and thrive emotionally, personally, and professionally.


This live class is perfect for you if:

  • You regularly find yourself the only person of color at work, school, or other social spaces.

  • You're emotionally exhausted from managing racial dynamics.

  • You want actionable tools and emotional strategies to reclaim your peace.

  • You're ready to move beyond survival mode and thrive fully—even in predominantly white environments.


Join me on April 26th. It’s time to heal those emotional wounds, reclaim your power, and thrive.


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