After a cataclysmic event, avoid rushing back to normal without taking time to metabolize what you’ve been through, as this can create profound psychological issues.
Develop mindful awareness to notice when you are triggered, have racist thoughts, or when your arousal goes outside your ‘window of tolerance,’ allowing you to examine these experiences without identifying with them. This mindful awareness is essential for all healing.
Practice physical actions to regulate your nervous system when arousal is too high (e.g., placing hands on chest) or too low (e.g., lengthening spine, self-hugging, feeling feet on the ground). These body-based techniques are critical for clear thinking in emergencies and can prevent reactive responses.
Experiment to discover which specific body-based self-regulation actions work best for you, as not all techniques (like deep breathing) are universally effective, especially for individuals with specific trauma histories.
When using somatic self-regulation, actively let go of distressing thoughts and fully refocus your mindful attention on the chosen body sensation or resource (e.g., hands on heart) to allow it to calm your nervous system.
Discipline your mind to focus on what is helpful in the present moment, especially during stressful times, to support self-regulation and well-being.
For white individuals, educate yourselves on history, squarely seek the truth, and ask ‘in what ways am I racist?’ rather than ‘am I racist?’ to challenge implicit biases stemming from a white supremacy ideology.
Acknowledge that you have racial biases due to societal conditioning, and actively challenge them by noticing how they manifest and recognizing unexamined privileges.
Depersonalize racist thoughts by recognizing them as a human phenomenon influenced by conditioning, rather than a personal failing, which makes them more workable and allows you to do the necessary work without succumbing to them.
Collectively face the implicit shame related to national history and racism without shaming or blaming individuals, fostering a shared learning environment to address historical truths and remedy them.
Engage in conversations about race, join groups focused on white privilege, and interact with mixed groups, asking questions and truly listening to responses to deepen understanding.
Actively notice and critically evaluate racialized depictions and stereotypes in the news and media to become more aware of pervasive biases.
Contribute to social justice movements like Black Lives Matter and efforts towards reparation, recognizing that any action, simple or significant, mitigates the effects of trauma and threat.
Extend responsibility and care beyond immediate circles to include people of different socioeconomic statuses and races, especially those at risk or suffering, recognizing a collective duty.
Develop a stronger social conscience, viewing crises as opportunities to create a ’new normal’ focused on collective care and support for all, rather than individualistic self-interest.
Prioritize ‘being’ and connecting with loved ones over constant productivity, especially during challenging times, to counter capitalistic notions of continuous output and avoid losing depth of feeling.
Balance taking necessary action with allowing yourself to ‘be’ and feel what is happening, rather than being consumed by constant doing, to process cognitive dissonance and historical realities.
Support loved ones, including children, in self-regulation by providing physical activities (e.g., bouncy balls) and being sensitive to keeping their arousal within a healthy window of tolerance.
Engage in social connection and conversation, but consciously ensure discussions do not escalate worry; instead, focus on self-care, friendship, and regulating activities like music or art.
Move beyond the ‘don’t see color’ approach by acknowledging and seeing racial differences, understanding that BIPOC individuals have distinct experiences that are important to recognize.
Read ‘White Fragility’ by Robin DiAngelo and ‘Post Traumatic Slave Syndrome’ by Joy DeGruy to gain deeper insights into racial dynamics and their historical impact.
Explore Dr. Pat Ogden’s work at sensorymotor.org, read her books ‘Trauma and the Body’ and ‘Sensory Motor Psychotherapy, Interventions for Trauma and Attachment,’ and request PDF worksheets from the school for practical tools.
If you are a teacher or work in education, visit 10percent.com/care for free access to the 10% Happier app, which offers hundreds of meditations and resources.
Sign up for a 14-day trial of the 10% with Dan Harris app at danharris.com to access guided meditations for stress, anxiety, sleep, focus, and self-compassion, plus live Zoom community sessions and ad-free podcast episodes.