Myths

Impact

Practical tips

Support others

how racism and mental health are connected

The emotional impact of racism on mental health and wellbeing is deep-rooted. It can look different depending on an individual’s own experience. For some, the effects of racism may manifest as anger, frustration or sadness, while others may experience feelings of hopelessness, low self-esteem or anxiety. Acknowledging these emotions is the first step in coping with the mental health challenges that racism can cause.

Those who face racial discrimination, whether in their personal lives or through systemic inequality, are often more vulnerable to issues, such as:

• Anxiety, depression and Post-Traumatic Stress Disorder (PTSD)
• Racial trauma, where ongoing exposure to discrimination can build up and cause heightened stress responses.
• Social anxiety or selective mutism, particularly in environments where discrimination has occurred before.
• Low self-esteem and internalised stigma, where experiences of racism shape negative self-image.
• Sleep difficulties, including trouble falling asleep or frequent nightmares.

Repeated subtle forms of discrimination, known as microaggressions, can also have a significant impact. These may include comments or actions based on assumptions about intelligence, accent, or cultural identity. While they may seem minor on their own, over time they can lead to increased stress, self-doubt, emotional exhaustion and even burnout.

Being in hostile or stressful environments or being excluded by others, adds a layer of distress that can worsen over time and cause physical health conditions, including high blood pressure and heart disease. Moreover, the mental health effects of racism can be compounded by other stressors such as financial hardship, family pressures, isolation and challenges linked to LGBTQIA+ or religious identity.

If you or someone you know is feeling overwhelmed by the effects of racism, seeking support from mental health professionals or community groups is essential. Finding a culturally competent therapist can make a significant difference in managing these emotions.

systemic racism and mental health 

The mental health impact of racism is not just about direct discrimination – it is also about the lack of safe, inclusive spaces for accessing support. Alongside personal experiences of racism, systemic racism can exacerbate mental health issues for global majorities.

Unequal access to healthcare, cultural stigma, and underrepresentation in services contribute to gaps in care. Even when support is available, professionals may not fully understand the specific challenges these communities face. This can leave many underserved and struggling to access the care they need.

In Scotland, these challenges can be made worse by geography, with those living in rural or remote areas often facing additional challenges in accessing support. If services aren’t culturally aware or inclusive, it can leave people feeling misunderstood and unsupported and has the potential to cause further harm to their mental health.

how to help yourself 

40% of people from global majority communities in Scotland say the accept racism as just a part of everyday life. While this reflects how widespread these experiences are, it shouldn’t be considered normal or acceptable. However, there are ways to cope and protect your wellbeing in the face of racism. Here are some strategies that can help:

Find culturally aware support and community networks

Surround yourself with individuals who understand your experiences and offer emotional support. Seek out peer support groups or community groups that align with your cultural or religious background. Whether in-person or online, being part of a supportive space can provide reassurance, reduce isolation and offer practical ways to cope.

Set boundaries

Limit exposure to toxic environments by setting clear boundaries in both your daily life and online. Boundaries can help reduce stress and emotional exhaustion by protecting what takes up your time and mental energy. This can look like being conscious of your consumption of news or social media usage.

Practise self-care

Engage in activities that help you unwind and recharge, such as mindfulness, exercise or creative outlets and hobbies. These practices can help manage stress, help you switch off and maintain emotional balance during difficult times.

Seek culturally competent mental health support

Consider therapy, especially with a professional who understands racial issues, to address the impact racism may have on your mental health. Reaching out for professional help can provide validation and coping strategies.

how to support others affected by racism

It can be hard to know how best to support someone who has been impacted by racism. It requires compassion and an open mind. Here are some things that can help:

• Listen without judgement: Allow individuals to talk about their experiences and feelings. Resist the urge to minimise their emotions or offer quick fixes.
• Offer emotional support: Be a supportive presence for those dealing with the mental health impact of racism. Sometimes, just showing that you care can make a significant difference.
• Speak out against racism: Advocate for inclusive environments and challenge discriminatory behaviour whenever you encounter it. Silence can perpetuate the problem.
• Engage in community efforts: Get involved in anti-racism campaigns, local initiatives or awareness events to help bring change.

Recognising and addressing these impacts, both personally and within you community, is important for emotional wellbeing and resilience. Supporting yourself and others in coping with the emotional effects of racism can help break the cycle and support healing within communities.