Millions are unemployed, we are in the middle of a pandemic, and monumental protests are taking place all over the country against racial inequality and police violence against African Americans. Suffice to say, many people’s mental health is at severe risk at the moment, especially for people of color and the Black community. Stress, anxiety, depression, and other frustrations are increasing.
A “Systematic Review of Mental Health During and After Protests, Riots, and Revolutions” spanning 52 studies and 20 countries confirmed many adverse mental health effects. Post Traumatic Stress Disorder (PTSD) prevalence ranged from 4%-40%. Following major protests, regardless of an individual’s actual involvement in the protest, the prevalence of probable major depressive disorder rose 7%. Lower socioeconomic status, exposure to violence, conflicts in one’s personal life, frequent use of social media, weaker social support, and being female are all risk factors for poorer mental health, both in these instances and in general.
With these added risks, it is necessary to take the extra time for self-care and self-reflection. What’s happening right now is stressful. If you are feeling anxious or depressed it’s important to reflect on its source so you can establish realistic expectations of yourself. You may not even realize you’re spiraling, so keep your support system close as they can help find solutions to problems that may seem too big for you to solve on your own. Not everyone reacts the same way, but that doesn’t make your- or other people’s- reactions invalid.
If you are feeling overwhelmed by the constant barrage of information regarding the pandemic and the protests, then try to take breaks from social media. Attempt to recognize when you are reaching your limits. Putting your phone in the other room can give you a sense of power by controlling what you view and when. Second-hand trauma may occur as a result of being exposed to disturbing images or videos, and can manifest in feelings of intense anxiety, sadness, frustration, exhaustion, numbness or feeling detached, etc. If you feel helpless, try to do something productive. Contributing to a campaign or a cause, volunteering, or even just cleaning the house helps you feel like you are doing something impactful.
In addition, don’t forget to take care of yourself through:
Regular exercise (run, walk, hike, jazzercise)
Relaxation (yoga, meditation, taking a bath, reading, watching TV)
Eating healthy
Getting enough sleep
Protestors must take extra precautions for the sake of their mental and physical health.
If you begin to feel powerless and unheard this can add stain to what is likely an already stressed system. Listen to other’s pain, voice your own, and try to acknowledge and process the trauma you endure. While at protests, be sure to continue to wear masks, sanitize your hands and items regularly (set a timer for every hour or two, if you need the reminder), and wash the clothes you wore to the protests immediately upon returning home. If possible, avoid tear gas and spread out from each other when coughing upon exposure. It’s also recommended that protestors pack first aid kits and know where the nearest emergency department is, in case of accidents or violence.
Therapists can be wonderful, whether you need a listening ear or someone to help you process your trauma. Finding a therapist who shares a similar background to you can be really important in feeling heard and understood, especially when it comes to trauma surrounding race or sexual orientation.
Therapy and Other Resources
Therapists of color, by state: https://docs.google.com/spreadsheets/d/1dPyqvjrZKv5zerXqyPlNPZXgp0D2_GMB-IS312bzJF0/edit#gid=0
Queer and trans therapists of color: https://www.nqttcn.com/
Finding affordable counseling near you: https://www.opencounseling.com/
Therapists online with training in racial trauma: https://www.inclusivetherapists.com/
Therapy for Black Girls (Organization and Podcast): https://therapyforblackgirls.com/
Therapy for Black Men (Organization): https://therapyforblackmen.org/
Sharing Hope (1-hour long presentation to increase mental health awareness in African-American communities): https://www.nami.org/Get-Involved/What-Can-I-Do/Become-a-Leader-in-the-Mental-Health-Movement/Sharing-Hope-Speaking-with-African-Americans-abou
Dive in Well (Organization to help improve self-care, online): https://www.diveinwell.com/
Sources:
Black Mental Health Podcast 043: Police Brutality and Mental Health (Spotify)
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