How to Manage the Mental Health Effects of Anti-Asian Racism and Violence
By Michelle Yang
If you’ve been struggling with the mental health impact of prejudice, discrimination, or antagonism because of your race or ethnicity, you’re not alone. The past few years have been especially challenging for Asian Americans and Pacific Islanders. Our communities were repeatedly targeted with hate during the pandemic. The nonprofit initiative Stop AAPI Hate recorded nearly 11,500 hate incidents during that time.
We deserve to have care and support to cope with the challenges our community is facing. Here are some tips for protecting yourself and maintaining wellness.
Identify Experiences of Discrimination and Racism
We can be so conditioned to day-to-day discrimination and racism that we may not even recognize it sometimes. Ask yourself if you have ever experienced the following:
- Racial stereotyping. Stereotyping is when someone has a belief or makes assumptions about your behavior, abilities, or character based on your race. An example of a racial stereotype is assuming that because you’re Asian, you’ll be good at math, you can’t speak English, or you’ll be quiet and shy. The fallout can be that you lose out on opportunities because of these assumptions.
- Subtle identity slights. Even seemingly small actions or comments can subtly reinforce stereotypes — like if someone mixes you up with other Asian individuals or consistently mispronounces your name without attempting to get it right. Although they are often intentional, these comments and actions can have a negative impact on your well-being over time. Incidents like these can also escalate into more direct forms of aggression based on your race, depending on how severe and frequent they become.
- Verbal or physical aggression. Even if you are not the direct target of racial aggression, being exposed to it when it happens to others can cause something called vicarious or secondary trauma. Some examples include racial slurs, hate speech, and violence.
- Unequal treatment. You may be denied opportunities, resources, or services that are given to other people. As an example, a teacher may grade you or treating you differently due to the model minority myth. Unequal treatment can also affect school admissions and whether you receive need-based scholarships because of the way you’re perceived.
- Racism on an organizational level. Racism is the belief that some races are superior to others. When these beliefs are deeply embedded in systems, laws, and written or unwritten policies, it’s called systematic racism. One historical example is the Chinese Exclusion Act of 1882, a U.S. law that prevented Chinese people from immigrating to America for over a decade. There are still things happening today that demonstrate systemic racism. Stanford has put together a comprehensive timeline of systemic racism against AAPI people.
Tune In to What You’re Feeling
Symptoms of mental health issues may not always be obvious, especially if your family or community doesn’t talk about mental health or talks about it only in a stigmatized way. It may be easier to notice physical symptoms of stress and anxiety, such as:
- A faster heartbeat
- Shallow or rapid breathing
- Sweaty palms
- Repetitive thoughts
- Difficulty sleeping
- Trouble concentrating
- Not wanting to eat or wanting to eat more than usual
- Stomach pains
- Increased muscle tension
- Unusual desire to avoid certain situations or people
Take Care of Yourself
Facing racism is exhausting and emotionally draining, so it’s important for your emotional, physical, and mental wellness to practice basic daily self-care, such as getting enough sleep. Prioritize rest and relaxation. Take breaks throughout the day to recharge, which can take many forms, such as stretching, yoga, meditation, walking, breathing exercises, taking a hot bath, or taking a power nap.
Do What Brings You Joy (Which Can Be Anything!)
You choose! You could redecorate your room, put together a jigsaw puzzle, or read a mystery novel. Get creative by writing a poem, drawing your pet, composing a song, or listening to music. Try moving your body by going hiking, dancing, ziplining, or indoor skydiving, or just text or call your bestie or grandma.
Connect With Others
Building and maintaining connections with others who share your experiences and values can be an important source of support and validation.
- Join a support group. The Yellow Chair Collective offers many virtual support groups on specific topics such as disordered eating and the South Asian female experience. You can also look for a local AAPI support group by searching what’s available in your region from nonprofit groups, universities, hospitals, and more.
- Take action with an AAPI advocacy organization. Do some research, starting with groups such as OCA National and National Asian Pacific American Women’s Forum to find an organization that works on issues you care about.
- Attend cultural or community events. Whether you celebrate Diwali, Holi, Mid-Autumn Festival, or Seollal — or you simply want to learn more, get in touch with your roots, or meet people in the community — local celebrations are a fun way to get out there and (bonus!) have some great food.
- Connect with others through social media or online forums. Facebook groups such as Subtle Asian Mental Health, Queer Asian Social Club, and the Asian Mental Health Project can be helpful for finding community and sharing anonymously when you can’t get out of the house. Know that these groups are not a substitute for professional help, however. Take comments with a grain of salt, since the group members won’t always understand your situation.
Be Kind to Yourself
Self-compassion involves treating yourself with kindness, understanding, and empathy — particularly during difficult times.
- Are you really hard on yourself? Flip the script and be your own cheerleader. Imagine you’re talking to a friend and think about what you would say to them if they were in your situation.
- Forgive yourself. Making mistakes is how we learn.
- Do something that makes you feel good about yourself. Does karaoke or singing in the shower make you feel like a rock star? Does wearing your favorite jacket or heels make you feel like strutting? Is relaxing at home alone in your pajamas more your speed?
Get Help When You Need It
If you are going through a hard time emotionally, mentally, or physically as a result of racism — or for any reason — seeking help is a sign of strength, not weakness.
Find a mental health professional trained in tailoring their approaches to different people and contexts. They can help you develop coping strategies and address the underlying effects of racism on your mental health.
- Here are some free resources for finding AAPI therapists:
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