Impacts of Racial Discrimination

Racial discrimination takes a toll—not just on your body, but on your mind and spirit too. Whether it happens at work, in public, or behind closed doors, racism can feel isolating, exhausting, and sometimes invisible to others. If you’re carrying the weight of it, you’re not alone. What you’re feeling is valid—and your mental health matters.

How Racial Discrimination Affects Mental Health

Racism isn’t just about big moments of injustice—it’s also the everyday stress of being overlooked, underestimated, or excluded. Over time, these experiences build up and impact your well-being. You might notice:

• Trouble sleeping, headaches, or ongoing tension

• Feeling unsafe in spaces where others feel comfortable

• A constant need to stay “on guard” or prove yourself

• Emotional exhaustion, burnout, or feeling hopeless

This ongoing stress is known as racial trauma. It can look a lot like PTSD—and in many cases, it is. Studies in Canada have shown that racialized individuals, especially Black and Indigenous youth, experience higher rates of depression, anxiety, and suicidal thoughts tied directly to experiences of racism and exclusion.

If You Live at the Intersections

Sometimes discrimination comes from more than one direction—your race, gender, disability, religion, or sexual identity. These overlapping identities can make experiences more complex and harder to explain. If this resonates with you, look to the article on intersectionality and overlapping identities that explores this more deeply.

Finding the Right Kind of Support

If you've ever left a situation feeling misunderstood—or avoided reaching out because you didn’t want to explain racism to someone—you’re not alone. Not all people are well versed in supporting racialized people, but there are resources available to support you.

When reaching out for help:

• Ask if the professional has lived experience or training in culturally responsive care

• Look for counsellors or groups who are part of your community or understand it

• Don’t be afraid to speak up if something feels off—it’s okay to ask for a better fit

If you're using an Employee & Family Assistance Program (EFAP), you can request someone who understands the impact of racism, or someone with shared cultural background or lived experience.

Community & Connection

Healing happens in community. Being around people who “get it” without you having to explain every detail can help ease that weight. Consider:

• Peer groups focused on racialized or multicultural mental health

• Spiritual or cultural community spaces

• Online support forums or trusted social media networks

You don’t have to share your story if you’re not ready. But being seen and heard—especially by people who understand—can be powerful.

Coping Strategies That Honour Your Experience

Here are ways to protect your mental health and energy—without having to pretend everything’s fine:

• Take up space. Your experience matters. You don’t need to downplay or silence it.

• Set boundaries. Say no to conversations or spaces that drain you. It’s not your job to educate others.

• Create moments of joy. Cook your favourite food, revisit your culture’s traditions, laugh with people who make you feel good.

• Write it out. Journaling or voice notes can help release anger, grief, or thoughts you’re carrying.

• Limit media exposure. Step away when the news becomes too much. That doesn’t make you uninformed—it means you’re protecting your peace.

• Breathe. Move. Rest. Small practices like mindful breathing, a short walk, or deep rest can help ground you when things feel heavy.

When It Feels Like Too Much

Racism can leave deep wounds. If you’re feeling stuck, numb, or overwhelmed, that doesn’t mean you’re weak. It means you’ve been carrying too much for too long. Talking to a culturally aware mental health professional can help—and it’s okay to ask for someone who gets it.

Your mental health matters. Your safety matters. You deserve care that sees the full you.