Myths

Impact

Practical tips

Support others

the link between racism and mental health 

It’s important to recognise the emotional impact that racism can have on mental health and wellbeing. 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 at higher risk for issues:

• Anxiety, depression and Post-Traumatic Stress Disorder (PTSD),
• Racial trauma, where repeated exposure to discrimination leads to heightened stress
• Social anxiety or selective mutism, particularly in environments where past discrimination has occurred.
• Low self-esteem and internalised stigma, when experiences of racism shape self-perception.
• Difficulty sleeping or frequent nightmares.
• The emotional toll of racial microaggressions, where frequent but subtle discriminatory comments or actions lead to cumulative stress, self-doubt, emotional exhaustion and even burnout. Microaggressions – such as assumptions about intelligence, accents or cultural identity – may seem small in isolation but can have long-term psychological effects.

The emotional strain caused by exclusion or hostile environments adds a layer of distress that may 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 like financial hardship, family pressures or isolation.

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 inequalities

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

Unequal access to healthcare, cultural stigma around mental health and underrepresentation in mental health services contribute to disparities in the care people receive. Even when mental health support is available, professionals may not always be equipped to understand the specific challenges global majorities face.

Systemic inequalities mean that those communities are often underserved when it comes to mental health support, creating barriers that prevent individuals from receiving the care they need. This lack of culturally sensitive services perpetuates the mental health struggles of many people from global majority backgrounds.

how to help yourself 

Taking care of your mental health in the face of racism requires active strategies and self-care:

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 with your situation.

Set boundaries

Limiting exposure to toxic environments by setting clear boundaries, in person and in digital world, can help reduce stress and emotional exhaustion.

Practise self-care

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

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.

Supporting someone impacted by racism requires compassion and an open mind:

• 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 as a community, is essential to fostering emotional wellbeing and resilience. Supporting yourself and others in navigating the emotional toll of racism is key to breaking the cycle and moving towards healing.