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Speaker 1: Welcome to the Therapy for Black Girls podcast, where we

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Speaker 1: discuss all things mental health, personal development, and all the

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Speaker 1: small decisions we can make to become the best possible

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Speaker 1: versions of ourselves. I'm your host, Dr Joy Harden Bradford,

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Speaker 1: a licensed psychologist in Atlanta, Georgia. To get more information

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Speaker 1: and resources, visit the website at Therapy for Black Girls

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Speaker 1: dot com. And while I hope you love listening to

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Speaker 1: and learning from the podcast, it is not meant to

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Speaker 1: be a substitute for a relationship with a licensed mental

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Speaker 1: health professional. Hey, y'all, thanks so much for joining me

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Speaker 1: for session to any one of the Therapy for Black

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Speaker 1: Girls podcasts. So today I want to talk with you

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Speaker 1: all about how racism impacts our mental health. You know,

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Speaker 1: given the recent events in Charlottesville and just again increasing

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Speaker 1: racism and increasing white supremacy and the increasing violence that

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Speaker 1: I feel like we're experiencing, it just is feeling very

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Speaker 1: tough and very heavy. But I know many of us

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Speaker 1: have been feeling like this for a very long time. UM,

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Speaker 1: I have to be honest with you, it was very

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Speaker 1: difficult for me to even feel very connected to anything

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Speaker 1: really this weekend because it just feels like every time

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Speaker 1: you turn around, there's something else happening. So I want

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Speaker 1: to talk with you a little bit about how this

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Speaker 1: impacts our mental health and really give you all some

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Speaker 1: tips that I'm also trying to practice myself to try

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Speaker 1: to make sure that I can continue to show up

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Speaker 1: for myself and my family and for you guys in

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Speaker 1: ways that I hope UM strengthens our communities and our

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Speaker 1: families UM and wants to incur orage you to do

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Speaker 1: the same thing. UM. So really, when you think about

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Speaker 1: just all of the things that we have to go

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Speaker 1: through just being human, right, we deal with losses in

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Speaker 1: our lives and difficult relationships, UM, struggles at work, in school,

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Speaker 1: in different areas, and so it's really hard to just

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Speaker 1: be human sometimes. But then when you add on top

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Speaker 1: of it the rampant racism UM and hate that that

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Speaker 1: exists just because black people exists, it really can become

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Speaker 1: overwhelming and just downright exhausting at times. You know. So

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Speaker 1: when things like the event in Charlotte's well, the multiple events,

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Speaker 1: so first just the rally that was organized in general,

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Speaker 1: but then we see this person UM drive his car

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Speaker 1: into a crowd of people counter protesters who were fighting

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Speaker 1: against what the racists were fighting or um and actually

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Speaker 1: kill someone and and probably hoped to kill many more people.

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Speaker 1: You know, it just feels the world feels very unsafe

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Speaker 1: and unpredictable right now. And I think that that is

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Speaker 1: often the most significant impact that racism has on us,

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Speaker 1: is that it just makes everything feel very unpredictable. So

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Speaker 1: it can often feel like you're not sure what's going

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Speaker 1: to happen when you wake up or go to bed

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Speaker 1: at night. I think you look at co workers and

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Speaker 1: just random people on the streets differently because it's like, Okay,

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Speaker 1: were you one of those people in trolls thill this weekend?

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Speaker 1: Do you have plans to join something like this? I

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Speaker 1: think that there is a sense of paranoia that permeates

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Speaker 1: when things like this happened that feel very difficult to

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Speaker 1: kind of shake off. And some of it shouldn't be

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Speaker 1: shaken off, right, I mean, some of it is really healthy.

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Speaker 1: Others of it, other parts of it are not very healthy.

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Speaker 1: And so I'm hoping that some of what I will

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Speaker 1: share with you today will really help you to be

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Speaker 1: able to kind of continue to move forward in your

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Speaker 1: life so that we can kind of continue to fight

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Speaker 1: this much bigger thing that's going on in our world

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Speaker 1: and continue to take care of ourselves and each other.

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Speaker 1: So one of the first things, so I have some

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Speaker 1: tips and suggestions that I've talked about in articles in

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Speaker 1: the past, and also have a really great piece that

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Speaker 1: is circulating currently online that's called Surviving and Resisting Hate,

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Speaker 1: a two kit for people of color. And of course

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Speaker 1: all of this will be included in the show notes

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Speaker 1: that Therapy for Black Girls dot Com backslash Session twenty one.

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Speaker 1: But this is by Dr Adamis and Dr Chavez Duanna's

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Speaker 1: who run the i C Race Lab, and they have

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Speaker 1: some amazing, incredible information that I will also share. Um.

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Speaker 1: So one of the first tips is related to your

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Speaker 1: behavior on line. So you know, you often hear people

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Speaker 1: talking about the fact that sometimes you really do just

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Speaker 1: have to disconnect. So I know, we want to kind

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Speaker 1: of stay up to date with all the information, and

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Speaker 1: we want to make sure that we don't miss something

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Speaker 1: that's happening, but there is still a way for you

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Speaker 1: to stay connected without watching every video, are clicking on

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Speaker 1: every story, because sometimes we really do get into an

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Speaker 1: information overload, and I feel like that's what I was

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Speaker 1: approaching this weekend, which is why I felt like I

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Speaker 1: just needed to disconnect and and not really you know,

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Speaker 1: kind of continue to be engaged with all the information

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Speaker 1: that was coming out this weekend. So really, do pay

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Speaker 1: attention to how much time you're spending on social media

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Speaker 1: and on various news sites so that you can, you know,

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Speaker 1: continue to take care of yourself as you need to.

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Speaker 1: The other tip, a second tip is to turn off

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Speaker 1: auto play on your social media so you know, if

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Speaker 1: you go into your settings, there's a way that you

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Speaker 1: can set up your social media profile so that videos

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Speaker 1: don't automatically play when you scroll by them. Because you

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Speaker 1: don't ever know what other people are going to be sharing,

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Speaker 1: right and so you don't, you know, want to get

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Speaker 1: triggered by a violent video or you know, some really

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Speaker 1: graphic image, then it is best to turn off the

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Speaker 1: auto play and um, you know, so that those graphics

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Speaker 1: and images don't just pop up on your screen without

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Speaker 1: you having to do at least an additional step to

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Speaker 1: get to them. I want to remind you that it's

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Speaker 1: also okay to be really afraid right now. Um, you know,

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Speaker 1: this is some scary stuff going on, and it feels

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Speaker 1: like it continues to just get worse. And so if

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Speaker 1: you feel like you need to stay put for a

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Speaker 1: while or change up your routine for a little while,

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Speaker 1: it's okay to do that, and to do whatever you

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Speaker 1: need to do to re establish a sense of safety

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Speaker 1: for yourself. But with that, I also want to remind

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Speaker 1: you that joy is risk instance to write, so the

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Speaker 1: goal of terrorists and people who do things like this

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Speaker 1: is to make us so afraid that we change our

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Speaker 1: behaviors and we don't want to keep thriving that we,

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Speaker 1: you know, become a shell of ourselves. So it's okay

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Speaker 1: to go to the concert that you planned on going

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Speaker 1: to and continue to laugh with your family and watch

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Speaker 1: your favorite movie. All of those things are okay. Don't

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Speaker 1: allow situations like this to rob you of your joy.

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Speaker 1: Of course, you know things will feel very difficult in

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Speaker 1: the moment, but I want to to try to encourage

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Speaker 1: you to not get stuck there so that in the end,

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Speaker 1: you know, this evil doesn't win. We continue to live

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Speaker 1: our lives and we continue to thrive. Related to um

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Speaker 1: online behavior is something that I also forgot to mention,

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Speaker 1: is to try not to go back and forth with

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Speaker 1: the racist trolls who will hop into your mentions. Um.

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Speaker 1: You know. So, I know that social media allows us

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Speaker 1: to kind of connect with one another in ways that

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Speaker 1: are really cool, but it also gives trolls, um like

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Speaker 1: ready made access to us as well. And so no

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Speaker 1: matter how reasonable or how rational or accurate your argument is,

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Speaker 1: you typically are not going to change the mind of

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Speaker 1: a racist in a hundred and forty carriages. It's just

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Speaker 1: not gonna happen. Um. So I'd like to encourage you

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Speaker 1: to actually use your energy in ways that helps to

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Speaker 1: take care of yourself instead of spending very much energy

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Speaker 1: on somebody who um really is really there to just

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Speaker 1: kind of get aroused out of you. I also think

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Speaker 1: that when things like this happen, it's important to remember, um,

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Speaker 1: the little thing. So things like eating, sleeping, and bathing,

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Speaker 1: um can sometimes fall by the wayside when big events

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Speaker 1: and you know, things like this happen, and it's important

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Speaker 1: to kind of continue to take care of your bodies

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Speaker 1: in these really small ways so that you can do

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Speaker 1: the work that the community needs you to do. Or additionally,

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Speaker 1: I also want you to pay attention to the message

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Speaker 1: is that you are giving yourself about how you get

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Speaker 1: involved in activism. Um. So, I think it's important not

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Speaker 1: to diminish the role that you can play in achieving

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Speaker 1: social justice or make yourself feel bad that you can't

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Speaker 1: show up for the marches or you can't do X,

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Speaker 1: Y and Z. You don't have to be doing all

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Speaker 1: of those things that can consider yourself an activist or

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Speaker 1: to be playing a very big role in the work

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Speaker 1: that needs to be done. So I think that it's

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Speaker 1: important to kind of find jor lane and find the

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Speaker 1: place that feels like a good fit for you and

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Speaker 1: show up in that way. So, whether that means calling

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Speaker 1: your legislators or whether that means sending supplies to the

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Speaker 1: people who are marching or getting involved with some community

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Speaker 1: program in your hometown, there is something for all of

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Speaker 1: us to do, and no one role is bigger or

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Speaker 1: better than any other role. Um. So I think sometimes

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Speaker 1: people can kind of beat up on themselves, like, oh,

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Speaker 1: I couldn't do this, so I'm not really doing my part. Well, yes,

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Speaker 1: you are doing your part, and my activism looks very

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Speaker 1: different than yours, and all of that's okay, So I

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Speaker 1: want you to remember that. I also think it's really

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Speaker 1: important to find supportive other people that you can talk

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Speaker 1: with about what you're feeling and honestly have some of

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Speaker 1: those conversations. So I know there tends to be um

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Speaker 1: a tendency to kind of just ask each other how

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Speaker 1: are you, and oh, I'm fine, without really making space

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Speaker 1: to have conversations about how we're feeling. But I really

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Speaker 1: would encourage you to be more intentional with your conversations

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Speaker 1: right now and really check in on the people in

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Speaker 1: your lives. So those were the tips that I had

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Speaker 1: to offer, But like I mentioned, I also wanted to

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Speaker 1: share this Surviving and Resisting Hate tool Kit for People

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Speaker 1: of Color by Dr Adamis and Dr Chavez Duenna's. So

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Speaker 1: their first tip is stay physically and psychologically healthy by

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Speaker 1: eating healthy, sleeping seven and eight hours a night, taking

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Speaker 1: breaks from social media, and staying physically active. Number two.

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Speaker 1: Stay connected to individuals, communities, and organizations that affirm your humanity.

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Speaker 1: Number three, listen to your gut and remember that a

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Speaker 1: healthy cultural suspicion, suspicion of white supremacy people in systems

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Speaker 1: they created, has allowed people of color just survived during

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Speaker 1: the darkest times of our history. Number four, Focus on

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Speaker 1: your goals, finish your projects, do the best you can

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Speaker 1: at work, school, and home. Being successful in whatever you

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Speaker 1: do is in and of itself, an act of liberation

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Speaker 1: and resistance. Number five. Focus on change and organizing with

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Speaker 1: the people closest to you, including family, circle of friends, neighborhood,

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Speaker 1: and place of employment. Focusing on the big macro picture

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Speaker 1: may feel paralyzing. Number six. Give yourself permission to experience

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Speaker 1: what injustice natural really evokes in you. All feelings are acceptable,

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Speaker 1: including anger, honor it. Anger has led to positive change.

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Speaker 1: Number seven. Listen and validate the experiences of people of

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Speaker 1: color with different backgrounds from your own. Number eight. The

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Speaker 1: burden of oppression and injustice is too heavy to carry

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Speaker 1: on your own. Do what it takes to keep yourself

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Speaker 1: going while remaining committed to racial and social justice. Number nine.

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Speaker 1: Focus on one breath and one step at a time,

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Speaker 1: while knowing and always keeping in mind that our ancestors

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Speaker 1: never gave up their resistance. Resistance and fight led to

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Speaker 1: the changes we enjoy today. And number ten, remember that

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Speaker 1: the system does not get to determine your worth, dignity,

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Speaker 1: and humanity. Never forget that you matter. So again, I

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Speaker 1: hope that you can incorporate these tips into your lives

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Speaker 1: right now and help to encourage your friends and family

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Speaker 1: to encourage these tips into your lives so that we

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Speaker 1: can continue to take care of ourselves and continue to

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Speaker 1: take care of each other. Um. There's definitely a lot

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Speaker 1: more work that needs to be done, but we all

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Speaker 1: need to be will to do that work, and so

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Speaker 1: I hope that this will serve as a reminder for

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Speaker 1: you to do the work of taking care of yourself

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Speaker 1: as well. Again, if you are looking for a therapist

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Speaker 1: in your community, then please do check out the directory

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Speaker 1: at the website. You can find that at Therapy for

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Speaker 1: Black Girls dot com backslash directory. I think that especially

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Speaker 1: right now, it can be really important to find somebody

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Speaker 1: to talk with about how you're feeling. UM. So if

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Speaker 1: it doesn't feel safe or comfortable to do that with

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Speaker 1: family and friends, then now definitely would be a good

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Speaker 1: time to reach out to talk with a therapist. As always,

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Speaker 1: I love to hear your feedback and how you are

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Speaker 1: taking care of yourself over on social media, make sure

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Speaker 1: to use the hashtag tv G in session. You can

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Speaker 1: find us over on Twitter at Therapy for the Number

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Speaker 1: four be Girls, and you can find us on Instagram

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Speaker 1: and Facebook at Therapy for Black Girls. I'm looking forward

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Speaker 1: to continue in this conversation with you all real soon.

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Speaker 1: Make sure to take get care of yourself doctor Actor

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Speaker 1: Actor