Racial discrimination can affect your self-esteem, life satisfaction, and mental well-being.
People in minority communities are less likely to receive mental health services. Some people who do receive care have reported racial discrimination, like unfair or disrespectful treatment from healthcare providers.
Everyone deserves access to quality mental health services. Working with a culturally competent provider can help you feel respected and supported.
Racism is considered a public health crisis in many U.S. communities. Experiencing racism can impact your health and well-being, with research showing a significant link between racism and mental health. According to a national poll, adults who experience racial discrimination are more likely to feel anxious, lonely, and depressed than those who don’t.
Although people in minority communities face some unique health challenges, they’re often less likely to receive mental health services. Whether it’s through connecting with your community or speaking with a culturally competent provider, know that you deserve to be heard and respected.
The impact of racism on mental health
Racism can take many forms. It might be an overt comment, like a racial slur, or a more subtle situation in which you’re treated unfairly because of your race or ethnicity. Either way, experiencing racism can take a toll on your mental health.
Research shows that racism can affect your life satisfaction, self-esteem, and parts of your personality. You might feel sad, angry, or hopeless about your circumstances. For some people, even thinking about racism can be damaging. One report found that the threat of racism can undermine people’s motivation and emotional resilience.
Racial discrimination can also contribute to mental health issues like anxiety, depression, and suicidal thoughts.* People in minority communities have a greater risk of experiencing racial trauma and generational trauma. Like other types of trauma, these can lead to shame, anger management issues, and post-traumatic stress disorder (PTSD). In fact, experts believe that racial trauma is one of the reasons Black people have higher rates of PTSD compared to other racial and ethnic groups.
*The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If you or a loved one is in emotional distress or a suicidal crisis, call or text 988. If you’re experiencing a life-threatening emergency or you need immediate help, please call 911.
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Different sources of racial trauma
Learning about racism can help you understand how your experiences impact your mental health. According to Mental Health America, racial trauma can stem from several types of racism, including:
Interpersonal racism: This is racism that occurs between individual people. This includes things like hate speech, racial profiling, and hiring discrimination. It’s normal for these experiences to trigger anxiety and self-doubt.
Institutional racism: This refers to policies and practices that reinforce discrimination within and across organizations. For example, a company that has discriminatory hiring practices or a news organization that only reports on certain communities would be practicing institutional racism.
Internalized racism: Over time, the above types of racism can contribute to something called internalized racism. This is when people in minority communities begin to believe they’re inferior because of their race or ethnicity.
Whether it’s direct, systemic, or internalized, racism can leave deep emotional wounds. These experiences can build up over time and affect your sense of safety, identity, and belonging. Recognizing their impact is an important step toward healing racial trauma.
Racism in mental healthcare
We know that racism is a risk factor for poor mental health. However, racial discrimination can also impact your ability to access the right care to manage those mental health concerns.
Minority groups face several unique barriers to mental healthcare. To start, the U.S. has a history of racism and discrimination, which has planted mistrust in the healthcare system. Even when people feel comfortable seeking support, it can be difficult to find a provider who understands their cultural needs.
A recent national poll found that 32% of adults think that racism is a major problem in healthcare today. According to the poll, Black, Asian, and Hispanic adults were more likely than white adults to receive unfair or disrespectful treatment. For example, a provider might use a condescending tone or dismiss their concerns. Another example of racial bias is assuming that certain patients won’t follow their treatment plans or take responsibility for their well-being.
Racism in healthcare also contributes to misdiagnosis and overdiagnosis in BIPOC communities. For example, Black people are more likely to be overdiagnosed with schizophrenia than white people. And when people in minority communities don’t receive treatment for their mental health concerns, they’re more likely to experience issues like poverty and unemployment.
Coping strategies and resources for resilience
Everyone deserves access to mental health services that allow them to feel seen, respected, and supported. If you’re struggling to connect with a culturally competent provider, here are some tips to help you find the right match.
Know where to look. Certain databases highlight providers who work with minority communities. This includes the Black Virtual Wellness Directory and the National Alliance on Mental Illness (NAMI).
Ask key questions. Before choosing a provider, it’s helpful to ask questions, like, “Have you worked with clients who’ve experienced racism or racial trauma?” or, “How do you create a safe space for people of color?”
Consider teletherapy. Virtual therapy can be just as effective as in-person therapy services, and it increases your chances of finding someone who understands your race and culture.
In addition to professional support, the following tips can help people manage the emotional impact of racism.
1. Name your feelings
Racism can trigger some intense emotions — including anger, hopelessness, and shame. Instead of bottling up or ignoring these feelings, use them as a catalyst for growth and healing. Labeling your feelings can help you process and validate your experiences.
2. Be kind to yourself
The next time you’re faced with a difficult emotion or experience, show yourself compassion and kindness. Journaling offers a safe space to process your thoughts on racism or focus on what you love about yourself. You might also try positive self-talk, like, "I’m lovable just the way I am.”
3. Set healthy boundaries
Setting boundaries is another way to manage the emotional impact of racism. They can help you decide what you'll tolerate and how to respond to unacceptable behavior.
For example, you might unfollow certain accounts on social media. And when someone uses harmful or offensive language, you can respond in a way that protects your well-being. For instance, you might say, “That feels disrespectful to me. If you continue to use that language, I'm going to step away.”
4. Embrace the power of community
Social connection is key to feeling valued and supported. When life feels tough, turn to friends, family, or mentors in your community — especially people with a shared background. Having social support can help improve your self-esteem, resilience, and overall well-being.
If you’ve had negative or discriminatory experiences in mental healthcare, your hesitation is completely understandable, but your healing still matters. You deserve a therapist who sees you, respects you, and makes you feel safe.
Brandy Chalmers, LPC
Clinical reviewer
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Racism can impact your mental health in many ways. If you’re finding it difficult to cope with challenging emotions or experiences, know that support is available. Working with a culturally competent provider can help you to process your pain and improve your mental health.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
