Coping with Discrimination

Discrimination’s effects on mental health

It is important to recognize that discrimination causes significant trauma to people who experience or witness it. Groups impacted by discrimination include:

• People of color
• Religious and ethnic minorities
• People in the LGBTQ+ community
• People with disabilities

Members of marginalized groups experience the most psychological distress and trauma due to discrimination. Their distress and trauma stem from past and present events, from a history of slavery and genocide to the current challenges with healthcare disparities, microaggressions, and the ongoing violence.

However, racial and ethnic minorities are less likely to seek mental health treatment for a variety of reasons including, but not limited to:

• Familial and religious culture
• Societal stigma
• Access to care
• Mistrust in medical and mental health systems
• Language barriers
• Lack of ethnically diverse providers

These negative effects of discrimination may cause someone to go into a state of distress or crisis. If you or someone you know is in a state of crisis, contact the 988 National Suicide & Crisis Lifeline.

How to support your mental health

If you experience trauma due to discrimination, you should do your best to take care of your mental health and improve your well-being.

Use the suggestions below to support your mental health during times of discrimination.

Identify the impacts. It’s important to recognize how discrimination and violence impact members of marginalized groups. Take time to acknowledge the feelings and discuss them with a trusted friend or a mental health professional.

Intentionally seek community. Connect with others in your community who share common interests or characteristics with you. Consider engaging with a Washington State Business Resource Group, turn to family and friends, find an online community, or register for an upcoming webinar.

Make a wellness plan. Include physical activity, a nourishing diet, and seven to nine hours of sleep.

Understand what is in your control. Set boundaries around when and how often you consume media. Choose which friends and coworkers are helpful to engage with during the traumatic situation.

Seek balance in the content you consume. Limit social media consumption. Be mindful and intentional about when and where you get your news. Seek out positive news sources.

Affirm your resilience. You have likely developed powerful coping strategies for persisting through all kinds of pain and trauma. Remind yourself of these skills and return to them.

Dealing with discrimination at work

If you experience discrimination at work, it is important to address your concern sooner rather than later.

Use the suggestions below to address a case of discrimination in the workplace.

• Be aware of employer’s anti-discrimination policies and procedures.
• Notify your manager, supervisor, or human resources department.
• Document events in detail, including the date(s) and time(s) of incidents.
• Consult with an attorney or the Equal Employment Opportunity Commission (EEOC) if you feel your complaints are not being addressed.
• Reach out to EAP for support with the emotional impact of discrimination.

When to get professional help

We are here to support you with free, confidential counseling. Request a counseling appointment or call 877-313-4455.

For a list of helpful external resources, visit our trusted sources page.

Consider seeking professional help if you experience any of the following:

• Difficulty concentrating
• Increased fatigue or low energy
• Changes or disruptions in sleep
• Physical symptoms such as upset stomach, aches, and pains
• Social withdrawal
• Lack of interest in work or hobbies
• Increased and persistent sadness
• Increase in negative or racing thoughts
• Increased reliance on negative coping methods, such as eating too much or too little or increased reliance on alcohol or drugs
• Suicidal thoughts or persistent thoughts of death and hopelessness

Our commitment to anti-discrimination

We are actively working to dismantle oppression within our program and services because you deserve to have a safe space in counseling. You may request a counselor who will align with your unique cultural background. We will do our best to accommodate your request.

Please share your feedback with us if you have any concerns about the cultural relevance or competence of any services you receive. We will address your concerns and improve our services for the future.