Hey there. I’m Rodrego Way, Licensed Professional Counselor Supervisor and LCDC, and owner of The Mind and Therapy Clinic. If you’re reading this, you’ve likely realized the weight you’ve been carrying isn’t just “stress”—it’s something deeper.
We talk a lot about trauma in mental health, but we don’t always talk enough about Racism-Based Traumatic Stress (RBTS). RBTS is a mental and emotional injury caused by encounters with racial bias, ethnic discrimination, racism, and hate crimes. Unlike some other forms of trauma, RBTS is often cumulative. It can feel like “death by a thousand cuts” over a lifetime.
When you start recovery from RBTS, it’s easy to stumble. That does not mean you’re doing anything wrong. It often means you’re trying to heal in a world that rarely offers a clear roadmap for racialized trauma.
Below are seven common mistakes I see people make in RBTS recovery—and practical ways to fix them.
1. Thinking It’s "Just" Anxiety or Depression
The biggest mistake is mislabeling your experience. While RBTS can look like generalized anxiety or clinical depression, the root is different. If you treat RBTS as standard anxiety, you’re ignoring the systemic and cultural context of your pain.
Standard anxiety treatments often focus on "irrational thoughts." But if you’re anxious because you’ve experienced actual racial profiling or workplace discrimination, your fear isn't irrational, it’s a survival mechanism.
The Fix: Validate your reality. Call it what it is: Racism-Based Traumatic Stress. When you name the monster, it loses some of its power. Acknowledge that your symptoms are a normal reaction to an abnormal environment.
2. Ignoring the "Body Debt"
Trauma doesn't just live in your mind; it lives in your tissues. RBTS often shows up as chronic headaches, back pain, digestive issues, or a constant "on edge" feeling in your muscles. Many people try to "think" their way out of trauma while ignoring the fact that their nervous system is stuck in a fight-or-flight loop.
The Fix: Incorporate somatic (body-based) healing. This can be as simple as deep breathing, progressive muscle relaxation, or movement like yoga or walking. At The Mind and Therapy Clinic, we focus on holistic wellness because you can't heal the mind while the body is screaming.
3. Trying to Heal in Toxic Environments
You cannot heal from a burn while your hand is still on the stove. I see many people doing the hard work of therapy while staying in workplaces or social circles that constantly microaggress or devalue them. While we can't always quit a job tomorrow, staying in "survival mode" 24/7 makes recovery nearly impossible.
The Fix: Create "Safe Sanctuaries." If you can't leave the environment yet, you must create boundaries. Limit your time with people who drain your spirit. Curate your social media. Make your home a place where you don't have to explain your humanity.
4. Relying on "Colorblind" Therapy
This is a huge one. Many people seek help from therapists who claim they "don't see color." This is actually a red flag for RBTS recovery. A therapist who ignores your racial reality will inadvertently gaslight you, making you feel like the problem is your "perception" rather than the actual racism you face.
The Fix: Seek culturally responsive care. You need a therapist who understands the nuances of the minority experience. As a Licensed Professional Counselor Supervisor, I make it a priority to ensure our clinic provides an empowering space where your identity is celebrated, not ignored.
5. The "Comparison Trap"
I often hear clients say, "Well, I haven't experienced a violent hate crime, so I shouldn't feel this way." They compare their experience to the most extreme examples of racism and conclude that their own trauma isn't "valid" enough for recovery.
The Fix: Understand that microaggressions are cumulative. A single drop of water doesn't break a rock, but a steady drip over 20 years will. Your experiences, whether they are "small" comments at the grocery store or "large" systemic barriers, are valid. Recovery starts with self-compassion.
6. Isolating Yourself
RBTS often makes us want to withdraw. We feel like no one understands, or we’re tired of "performing" for the world. While solitude can be healing, chronic isolation keeps the trauma looped in your head.
The Fix: Find your tribe. Community is a form of resistance. Whether it’s a support group, a faith community, or a group of friends who "get it," being around people who validate your experience without you having to explain it is medicine.
7. Neglecting Your Joy
Recovery isn't just about processing pain; it’s about reclaiming your right to be happy. If your "recovery" is only focused on the trauma, you’re still letting the racism define your life.
The Fix: Practice "Radical Joy." Dedicate time to things that have nothing to do with your struggle. Listen to music, create art, cook a family recipe, or sit in the sun. Thriving is the ultimate "fix" for RBTS.
Practical Tools for Your RBTS Toolkit
If you’re feeling overwhelmed right now, try these simple tools:
- The 5-4-3-2-1 Grounding Technique: Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste. This brings your brain back from a trauma spiral into the present moment.
- The "Energy Audit": At the end of the day, ask yourself: What gave me energy today, and what took it away? Increase the things that give, and set boundaries on the things that take.
- Ancestral Affirmation: Remind yourself: "I am my ancestors' wildest dreams. My resilience is in my DNA."
Summary Takeaway
- Validate: RBTS is a real clinical condition, not a personal weakness.
- Embody: Your body needs to heal as much as your mind.
- Vet Your Help: Use culturally responsive therapists.
- Prioritize Joy: Healing isn't just about the "work"; it’s about the play, too.
A Note on Professional Support
While these tips are a great starting point, trauma is heavy. You don't have to carry it alone. If you find yourself struggling to function, experiencing intrusive thoughts, or feeling constantly numb, it might be time to talk to a professional.
Disclaimer: This content is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are in a crisis, please call or text 988 (in the US) or go to your nearest emergency room.
At The Mind and Therapy Clinic, we specialize in helping individuals navigate the complexities of identity and trauma. We are here to help you move from surviving to thriving.
Ready to take the next step?
We offer a safe, empowering space to explore your healing journey.
Book a 15-minute free consultation today at www.mindandtherapyclinic.com.
Let’s work together to lift that "Invisible Burden."
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Social Share Blurb:
Are you carrying the weight of Racism-Based Traumatic Stress (RBTS)? You are not alone, and it is not “all in your head.” Read this post by Rodrego Way, Licensed Professional Counselor Supervisor and LCDC, on seven common RBTS recovery mistakes—and practical ways to fix them.
Read more: https://mindandtherapyclinic.com/blog #RBTS #MentalHealth #Healing #TheMindAndTherapyClinic #RodregoWay #TraumaRecovery
