Cope and Heal
“Disarming racial microaggressions: Microintervention strategies for targets, White allies, and bystanders,” by Derald Wing Sue, Sarah Alsaidi, Michael Awad, Elizabeth Glaeser, Cassandra Calle, and Narolyn MendezIntroduces a strategic framework developed for addressing microaggressions, moving beyond coping and survival to concrete action steps and dialogues that targets, allies, and bystanders can perform (15 pages)
“Discrimination: What it is, and how to cope,” American Psychological AssociationDefines discrimination, identifies it as a public health issue, defines microaggressions, and provides healthy ways to cope and respond after experiencing discrimination. (2 pages)
“Filling our Cups: 4 Ways People of Color can Foster Mental Health and Practice Restorative Healing” by Threads of Solidarity: WOC Against Racism: Names how racism presents in mental health care and groups resources under 4 actions through which people of color can foster mental health and practice restorative healing. (6 pages)
“How Restorative Yoga Can Help Heal Racial Wounding” by Gail ParkerAn excerpt from the book, Restorative Yoga for Ethnic and Race-Based Stress and Trauma, by Gail Parker that “invites everyone, not just people of color, to consider how we can contribute to healing the traumas that arise from lived experiences associated with race.” (4 pages)
“Self-Care for People Experiencing Harassment,” HeartmobAn article created by Heartmob and Hollaback that describes five self-care tips for victims of (online) harassments. (4 pages)
“Talking About Race: Self-Care” by the National Museum of African American History and Culture:Describes self-care, why it matters, mindfulness, the health benefits of mindfulness, and ends with reflections based on thinking about, talking about, and acting on self-care. (7 pages)
“Why People of Color Need Spaces Without White People” by Kelsey BlackwellKelsey Blackwell writes a personal and thoughtful essay about the necessity that People of Color need without White people, in order to temporarily release the oppressions and stereotypes that exist in every societal space. (15 pages)
Being in Your Body: a Journal for Self Love and Body Positivity, By Fariha Róisín & Illustrated by Monica Ramos:An Illustrated journal for young people focused on self-love at every size. Roisin has an interest in wellness, Muslim identity, race, self-care, pop culture and film (as well as queerness and how that intersects with being a femme of color navigating a white world). (30-minute writing prompts)
Eloquent Rage: A Black Feminist Discovers her Superpower, Dr. Brittney Cooper:A strengths-based guide to coping, healing, and empowerment. (288 pages)
I’m Still Here: Black Dignity in a World Made for Whiteness, Austin Channing Brown:Personal narrative and tools for coping with racism, with a special focus on navigating Predominantly White Institutions, such as the University of Iowa. (192 pages)
My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies, Resmaa Menakem:Personal narrative and thinking around White “Body” Supremacy, understanding and healing trauma in the nervous system. (300 pages)
Pleasure Activism, Adrienne Maree Brown:A compilation of energetic and creative essays about accessing joy, pleasure, and radical self-care, centering POC Women and Queer voices. Brown also hosts a new podcast called “How to Survive the End of the World.” (464 pages, short essays)
Black Therapists Rock: A Glimpse Through the Eyes of Experts, compiled by Deran Young:A compilation of essays written by Black mental health professionals that explores the generational connections between mental health and racial oppression, health disparities, cultural differences, societal factors, poverty, and reduced quality of life. Written for the purpose of supporting and providing supportive mental health awareness for the Black community. (336 pages)
A guided Black Lives Matter meditation created by Dr. Candice Nicole for Healing Racial Trauma. (17 minutes)
Connectfulness, Mending Racialized Trauma: A Body Centered Approach
Resmaa Menakem shares his thoughts and feelings round the theme that “in order to mend racialized trauma we need to move the conversation from race to culture and cultivate a somatic abolitionist mindset and community.” (96 minutes)
Stress-reduction Meditation – COVID series [Mandarin Chinese] (正念减压音频)Meditation exercises on reducing COVID related stress.
Therapy for Black Girls Podcast:“The Therapy for Black Girls Podcast is a weekly chat about all things mental health, personal development, and all the small decisions we can make to become the best possible versions of ourselves” (30-60 minutes per episode)
Toolkits and Other Resources
This toolkit is for BLM chapters and is a compilation of lessons learned to ensure that direct actions are centered on healing justice. (10 pages)
Liberation meditation app for the Black, Indigenous, and People of Color communitiesExplore meditations and talks designed for the BIPOC experience
Responding to harassment on the street, online, and in the workplaceThese resources are created by Hollaback, an organization that provides education and trainings on anti-harassment strategies. (length of handouts vary)
University of Iowa Libraries Anti-Racism ResourceThe University of Iowa library supports anti-racism efforts in a mission to expose truth and amplify the voices of marginalized people. The library has assembled a rich collection of resources in formats including: articles, books, videos, movies, mixed media, theatre, dance, music, etc. The site includes resources explicitly intended for: anti-racist allies, POC, parents, educators, and links to social justice organizations. Wondering where to start? Consider Eddie Moore’s 21 day Racial Equity Habit Building Challenge. Countless hours of engagement are possible on the site.
Coping with Xenophobia Webinar series [Mandarin Chinese] (应对排外情绪系列公益讲座):The webinar series focusing on a range of mental health topics. It was co-sponsored by Chinese Health Initiative and Mind & Body Garden Psychology. Speaker: Xiaocheng Dai, AMFT. (1.5 hours per video)• Ep 1: Emotional response to xenophobia and racism (疫情下的排外心理与情绪反应)
• Ep 2: Hope and resilience (亚裔如何在多重压力下建立希望)
• Ep 3: Curb social/mass media feed (健康的信息筛选方法，应对信息过载)
• Ep 4: Coping strategies and skills (实用的心理学应对方法)
• Ep 5: Self-compassion and self-care (自我关怀和自我慈悲心)
• Ep 6: Social support system (打造个人和社区的心理支持)
A list of resources to help locate mental health supports that validate and celebrate one’s Blackness
Black Emotional and Mental Health Collective (BEAM)BEAM offers numerous resources dedicated to the healing, wellness and liberation of Black and marginalized communities.
Black Mental WellnessProvides information on coping and wellness from a Black perspective. Content focused for Black community.
Emotional Emancipation CircleA free, biweekly, online healing space for Black people, led by Erika Totten, the co-instigator of Black Lives Matter DC. Every other Wednesday at 7pm EST.
Ethel’s ClubA digital membership club designed as a “space for people of color to thrive.” Provides wellness and workout sessions, live-streamed classes and salons, healing spaces that center and celebrate people of color through conversation, wellness and creativity. $17/month subscription.
Grounding GatheringsSandra Kim’s free weekly circle for BIPOC wanting to get grounded and be together during these difficult times. Every Tuesday at 7 – 8:30 pm ET.”
Ourselves BlackCollection of articles/stories/podcasts created to unapologetically illuminate and promote mental health in the Black community.
POC Online ClassroomRobust resources meant to amplify the voices of marginalized communities, educate on critical social justice issues, empower marginalized peoples, and incite change.
Social Distance Powwow Facebook GroupA Facebook group that has developed a community for Indigenous artists, dancers, and writers to share their skills in culturally congruent healing practices.
WeRNativeProvides information on topics such as: traditional healing, coping with racism, how to help others in distress, and developing coping strategies to improve your mental health. Focused on supporting Native Americans but content can be generalized to other racial identities.