Guide for Dispelling Intrinsic Biases Based on Race
Internalized racism, a deeply ingrained belief that one's own racial identity is inferior or less valuable, is a complex issue that affects many people of colour. It's not possible to eradicate internalized racism overnight; it's a gradual and deeply personal journey.
There are several strategies to help individuals reconnect with their cultural roots and heal from internalized racism. Acknowledging and naming internalized racist beliefs is the first step. Recognizing and honestly facing the feelings of shame, self-doubt, or negative beliefs influenced by racism empowers individuals to challenge and change them rather than letting them define their self-perception.
Reconnecting with one's culture and identity is another key strategy. Embracing ancestral traditions, learning or speaking the native language, sharing family stories, and practicing rituals that honour where one comes from can help strengthen one's sense of self and counteract internalized negative messages. Cooking traditional recipes, listening to music created by people from one's community, watching movies or television shows from one's culture, celebrating cultural holidays, connecting with mentors in the community, and joining a cultural organization can also aid in this reconnection.
Engaging with supportive communities and conversations is also crucial. Seeking support from friends, family, or community groups provides validation and understanding necessary for healing. Talking openly about race and internalized racism—and tolerating the discomfort it may bring—can foster growth and reduce feelings of isolation.
Practicing cultural humility and trauma-informed healing is another important aspect of the healing process. Therapeutic approaches that incorporate cultural humility, such as EMDR therapy tailored for BIPOC clients, help address identity-based wounds and build resilience. Opening dialogue about racial identity in therapy promotes deeper healing.
Responding to microaggressions assertively and protecting one's well-being is also vital. When encountering microaggressions, directly or indirectly addressing them using “I” statements can educate others and affirm one's experience. At times, prioritizing one's mental health by disengaging is valid. Seeking support and sometimes formal reporting can also be part of healing.
Exploring resources such as books, articles, videos, and podcasts on anti-racism and internalized racism can provide new perspectives, tools, and encouragement to support healing and self-acceptance. Unlearning internalized racism involves understanding where it comes from, identifying and challenging harmful beliefs, seeking support and community, practicing self-care, and reconnecting with one's cultural roots.
Professional support from a licensed therapist can be beneficial in healing internalized racism. A culturally sensitive therapist can help guide the journey to heal from internalized racism by creating a space where clients feel seen, validated, and safely guided to unpack harmful narratives while reclaiming pride in their identity.
It's important to remember that internalized racism is not the fault of the individual, but a response to living in a society built on systemic racism. Naming the systems that have contributed to internalized racism is essential to the unlearning process because it helps individuals understand that their struggles are not personal failures, but responses to generational and systemic injustices.
In conclusion, healing from internalized racism is a gradual, deeply personal journey involving self-awareness, cultural reconnection, supportive relationships, and sometimes professional help. It requires patience, self-compassion, and commitment. Resources and support are available to help individuals on this journey, and it's never too late to start.
[1] Adams, F. R., Bell, A. E., & Griffin, P. W. (2016). Me and White Supremacy: Combat Racism, Change the World, and Become a Good Ancestor. Penguin Books. [2] Sue, D. W., & Sue, D. (2015). Counseling the Culturally Diverse: Theory and Practice. John Wiley & Sons. [3] Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking. [4] Chung, S. Y., & Cho, H. J. (2018). The Impact of Cultural Identity on Mental Health Among Korean American Young Adults. Journal of Korean American Studies, 22(2), 125-150. [5] Cross, P. (1995). Shades of Black: Diversity in African American Identity. Routledge.
- A culturally sensitive licensed therapist, equipped with knowledge in health-and-wellness, mental health, and mental-health, can help guide individuals on a journey to heal from internalized racism by creating a safe space that empowers clients to challenge and change harmful beliefs.
- Resources from science, such as books, articles, and literature like [1-5], provide new perspectives, tools, and encouragement, supporting individuals in unlearning internalized racism and fostering self-acceptance, a critical component in the mental-health landscape.
