Racial stress and racial trauma refer to psychological, physiological, and behavioral responses to race-based threats and discriminatory experiences. This article reviews the evidence base regarding techniques for coping with racial stress and trauma. These techniques include self-care, self-compassion, social support, mindfulness, cognitive restructuring, cognitive defusion, identity-affirming practices and development of racial/ethnic identity, expressive writing, social action and activism, and psychedelics. These strategies have shown the potential to mitigate psychological symptoms and foster a sense of empowerment among individuals affected by racial stress and trauma. While the ultimate goal should undoubtedly be to address the root cause of racism, it is imperative to acknowledge that until then, implementing these strategies can effectively provide much-needed support for individuals affected by racism.

中文翻译：

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种族压力、种族创伤以及应对和赋权的循证策略


种族压力和种族创伤是指对基于种族的威胁和歧视性经历的心理、生理和行为反应。本文回顾了有关应对种族压力和创伤技术的证据基础。这些技术包括自我保健、自我同情、社会支持、正念、认知重构、认知解聚、身份肯定实践和种族/民族身份的发展、表达性写作、社会行动和激进主义以及迷幻药。这些策略已显示出减轻心理症状的潜力，并在受种族压力和创伤影响的个体中培养赋权意识。虽然最终目标无疑应该是解决种族主义的根本原因，但必须承认，在此之前，实施这些策略可以有效地为受种族主义影响的个人提供急需的支持。