Understanding Racial Trauma Its Impact on the Nervous System and Pathways to Healing
- GLORIA MHLANGA
- Dec 7, 2025
- 4 min read
Racial trauma is a deeply rooted experience that affects many individuals and communities. It goes beyond isolated incidents of discrimination or prejudice, embedding itself in the body and mind over time. This trauma influences mental and physical health in profound ways, often through the nervous system. Understanding how racial trauma interacts with our nervous system can open doors to effective healing, especially when addressing intergenerational wounds passed down through families. This post explores these connections, shares personal stories, and highlights therapeutic approaches that support recovery and resilience.
How Racial Trauma Affects Mental and Physical Health
Racial trauma results from repeated exposure to racism, discrimination, and systemic injustice. Unlike a single traumatic event, racial trauma can be ongoing, making its effects complex and persistent.
Mental Health Impact
People experiencing racial trauma often report symptoms similar to post-traumatic stress disorder (PTSD), including:
Anxiety and hypervigilance
Depression and feelings of hopelessness
Difficulty concentrating and memory problems
Emotional numbness or heightened emotional responses
These symptoms arise because the brain and nervous system remain on alert, anticipating threats even when none are present. This constant state of stress can disrupt daily functioning and reduce quality of life.
Physical Health Impact
The nervous system’s response to racial trauma also affects the body. Chronic stress activates the fight-or-flight response, releasing stress hormones like cortisol and adrenaline. Over time, this can lead to:
Increased risk of heart disease and hypertension
Weakened immune system
Digestive issues
Sleep disturbances and fatigue
For example, studies show that Black Americans have higher rates of hypertension partly due to the chronic stress of racial discrimination. These physical symptoms are not just coincidental but are linked to how the nervous system processes ongoing trauma.
The Nervous System’s Role in Processing Trauma
The nervous system is central to how we experience and respond to trauma. It includes the brain, spinal cord, and a network of nerves that regulate bodily functions and emotional responses.
The Stress Response System
When faced with a threat, the nervous system triggers the sympathetic nervous system, preparing the body to fight, flee, or freeze. This response is vital for survival but becomes harmful when activated too frequently or for prolonged periods.
Trauma and Nervous System Dysregulation
Racial trauma can cause the nervous system to become dysregulated. This means it struggles to return to a calm, balanced state after stress. Instead, it may remain stuck in a heightened state of alert or shut down emotionally. This dysregulation explains why people with racial trauma might feel constantly anxious or disconnected from their emotions.
The Importance of Safety and Regulation
Healing trauma involves helping the nervous system learn to regulate itself again. This requires creating safe environments and using techniques that calm the nervous system, such as mindfulness, breathing exercises, and somatic therapies.
Healing Intergenerational Trauma Through Therapeutic Approaches
Intergenerational trauma refers to trauma that passes from one generation to the next, often through family stories, behaviors, and even biological changes. Racial trauma is frequently intergenerational because systemic racism has affected families over decades or centuries.
Therapeutic Approaches That Support Healing
Trauma-Informed Therapy
Therapists trained in trauma-informed care recognize the impact of racial trauma and create spaces where clients feel safe and understood. They use approaches like cognitive-behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR) to help process traumatic memories.
Somatic Experiencing
This therapy focuses on the body’s sensations and helps release trauma stored in the nervous system. It teaches clients to notice physical responses and gradually build tolerance to distressing feelings.
Narrative Therapy
Sharing personal and family stories can help individuals make sense of their experiences and reclaim their identity beyond trauma. This approach is powerful for addressing intergenerational wounds.
Community and Cultural Healing
Healing is not only individual but collective. Cultural practices, rituals, and community support play a vital role in restoring a sense of belonging and resilience.
Case Study: Healing Through Connection
A Black woman named Maya sought therapy after experiencing anxiety and panic attacks linked to racial discrimination at work. Through trauma-informed therapy and somatic experiencing, she learned to recognize how her body held tension from past racial traumas. By connecting with her cultural community and sharing her family’s history, Maya found strength and a renewed sense of identity. Her nervous system gradually regulated, reducing her anxiety and improving her overall well-being.
Why Understanding the Nervous System Matters for Healing
Recognizing the nervous system’s role in racial trauma shifts the focus from blaming individuals for their reactions to understanding trauma as a biological response. This perspective encourages compassion and patience in the healing process.
Practical Steps to Support Nervous System Health
Mindful breathing to activate the parasympathetic nervous system and promote calm
Grounding techniques like feeling the feet on the floor or holding an object to stay present
Regular physical activity to release tension and improve mood
Safe social connections that foster trust and emotional safety
These practices help retrain the nervous system to respond to stress in healthier ways.
Personal Stories Highlight the Human Side of Racial Trauma
Hearing real experiences makes the impact of racial trauma more relatable and less abstract. For example, Jamal, a young Black man, described feeling “on edge” after repeated microaggressions at school. His body would tense up, and he struggled to focus in class. Therapy helped him understand these reactions were his nervous system’s way of protecting him. Over time, he learned to calm his body and advocate for himself, improving his mental health and academic performance.
Stories like Jamal’s and Maya’s show that healing is possible when we address both the mind and body.
Healing from racial trauma requires understanding its deep connection to the nervous system and addressing the wounds passed down through generations. By combining trauma-informed therapies, somatic practices, and community support, individuals can reclaim their well-being and build resilience. Recognizing the nervous system’s role helps us approach racial trauma with empathy and practical tools for recovery.
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