February is Black History Month, a time to reflect on the resilience, achievements, and ongoing challenges faced by the African American community. While this month is typically a time to celebrate historical milestones and cultural contributions, it’s also an opportunity to have important conversations about mental health- especially the impact of racism and microaggressions on well-being. Racism isn’t always the blatant slurs and discrimination we may think of, it can appear subtly in everyday interactions. A hiring manager overlooking a candidate because of their name, a friend making a joke reinforcing harmful stereotypes, or a teacher assuming a student of color isn’t as capable as their peers are always microaggressions can come about. Some people think microaggressions “aren’t a big deal”, but the reality is that they are incredibly harmful and can take a serious toll on mental health, leading to stress, anxiety, self-doubt, and decreased performance among minority communities. For people of color, navigating these challenges can be exhausting, especially when mental health resources aren’t always accessible or culturally competent.
What are Microaggressions?
Microaggressions are subtle and sometimes unintentional comments or behaviors that reinforce stereotypes, undermine someone’s experiences, or question someone’s identity. Unlike overt racism, microaggressions are written off as harmless or “just jokes”, but their impact can actually be incredibly harmful. These comments and behaviors can make individuals feel unwelcome, invalidated, or even not as capable. Being exposed to this kind of behavior over time can cause increased stress, anxiety, and feelings of self-doubt. Microaggressions can take many forms including assumptions about intelligence or ability, stereotyping, cultural erasure, or dismissing racial experiences. Some examples are saying “Wow you’re so articulate for someone from [a certain background]”, asking someone “No, where are you really from” to imply that someone can’t possibly be American based on how they look, saying “I don’t see color” which minimizes the lived experiences of people of color, and even praising certain features like curly hair or fuller lips on non-Black individuals while criticizing Black people for those same features. Even if these comments aren’t meant to be harmful, they are. Recognizing microaggressions is the first step toward addressing them and learning to identify these behaviors is key to creating a more inclusive and supportive environment for all.
The Psychological and Physical Toll of Racism
Racism isn’t just a social issue-it’s a mental health issue. The stress of repeatedly experiencing discrimination, prejudice, and microaggressions can have long-term effects on a person’s psychological well-being. Studies show that individuals who have experienced racism have higher rates of stress, anxiety, and depression. For many people, racism isn’t an isolated event-it’s an ongoing battle. The emotional toll of repeatedly experiencing this kind of treatment can lead to racial trauma, a form of stress similar to post-traumatic stress disorder (PTSD). Racial trauma is often chronic and cumulative, leading to symptoms like hypervigilance in social and professional settings, anxiety and depression, low self-esteem, and even isolation. Everyday microaggressions such as being followed around a store by security or hearing an insensitive joke can trigger a chronic stress response which activates the body’s flight or fight response, releasing the stress hormone cortisol. Over time, elevated cortisol levels in the body can lead to sleep disturbances, increased blood pressure, weakened immune system, and even a higher risk of heart disease. While racism is a systemic issue that requires major societal change, there are ways to protect mental health in the of discrimination. Building a support system, seeking therapy, practicing self-care, and speaking up can help you protect your mental health. By acknowledging these mental health effects, we can work toward creating safer, more inclusive environments where everyone feels seen, heard, and valued.
Why Representation Matters
When it comes to mental health, who provides the care can be just as important as the care itself. For many people of color, seeking mental health support can not only be challenging because of stigma, but also because of the lack of culturally-competent professionals who understand their lived experiences. Representation in mental healthcare is essential for breaking down barriers, building trust, and ensuring all communities receive the support they need. Mental health struggles are influenced by culture, identity, and lived experiences. When mental health professionals share or understand their clients’ backgrounds, they can provide more relevant, empathetic, and effective care. Despite the need for diversity, about 80% of psychologists in the United States are white according to the American Psychological Association. This lack of representation can discourage people of color from seeking help, as they may fear that a therapist won’t understand their experiences or cultural values. Financial barriers, systemic inequality in education, and stigma within minority communities contribute to this underrepresentation within the profession. While these challenges aren’t easy to fix, there are initiatives aimed at tackling them. Some include scholarships to support students of color pursuing careers in mental health, culturally-specific therapy directories like “Therapy for Black Girls” and “Latinx Therapy”, as well as community-based mental health programs which bring support directly to underserved communities. Overall, more diversity in the mental healthcare field will benefit everybody, leading to better research, broader perspectives, and more effective treatment approaches.
Racism and microaggressions have real, lasting effects on mental health. The stress of navigating both overt and subtle discrimination can lead to anxiety, depression, and emotional exhaustion. This is why it’s so important to acknowledge the psychological effects of racism and work toward creating more inclusive and supportive spaces where everyone’s mental well-being is prioritized. While systemic change is necessary, individuals can take steps to protect their own mental health in the face of racism and microaggressions. Building a strong support system, practicing self-care, seeking out culturally-competent therapy whenever available, and setting boundaries are all effective ways to protect mental health and wellbeing. Additionally, even if you don’t personally experience racism, you can be a part of the solution by supporting marginalized communities. It’s crucial to listen and validate someone’s experiences with racism, speak up against microaggressions whenever you come across them, advocate for representation, and be an ally instead of a bystander. The mental health effects of racism are real, but so is the power of community, education, and representation. We all have a role to play in creating a world where everyone feels seen, valued, and supported.
