Enduring conditions that tap into deleted energy sources is not easy. We need mental strength to persevere. Athletes know this well. Performance-driven individuals can relate. Parents know what I am talking about. Survivors are witness to this. What happens when faced with multiple blows? An athlete who experiences a life-changing injury that alters the course of their game. A Black mother whose child has died after another police shooting. A victim of domestic abuse who is living in a constant state of alert. A community that experiences collective trauma again and again.

Communities of color have been especially hit hard by COVID-related deaths, followed by the killings of George Floyd and Daunte Wright. It is with a heavy heart that we experience another wave of trauma amid adversities that individuals, families, and communities continue to manage day by day.

“Too much, too soon, too fast” is often used to describe trauma that overwhelms. When psychological stressors reach a peak, we find ourselves feeling overwhelmed and no longer able to perform. It may be hard to be fully present in relationships or difficult to get out of bed in the morning. Our bodies and minds are tapped out. Thoughts are distracted. Sleep is disrupted. Fatigue sets in. We may be tempted to give up, to lose hope and go through difficulties alone.

Sports psychology offers strategies that can help build resiliency to be mentally-strong. Therapy also can help. When faced with hardship, I would love to come along side you. To hold space, tap into your mental strengths, motivate, and encourage you for the days ahead.

In the race to fight systemic racism, we’ve experienced another loss. A setback. The pain is excruciating. It will take time to mourn and heal before moving forward. Caregivers and helping professionals will need energy and strength to help as we cope with the emotions and uncertainties ahead. Take time to seek out and connect to resources.

Here are some resources specific to self-care for the BIPOC community during the Chauvin trial.

A special thank you to our CARE therapist Noemi Lopez, for sending over these resources and finding new ways to better CARE for our community.

• https://namimn.org/bipoc/
• Self-Care Tips for Black People Who Are Feeling Overwhelmed by Racism (vice.com)
• https://www.apa.org/res/parent-resources/racial-stress-tool-kit.pdf
• Resources for the Derek Chauvin Trial – Guild (guildservices.org)
• https://www.youtube.com/watch?v=fLlFSWgK2y4

In addition, here are some practical ideas that we can apply right now to help improve resilience.

1. Establish Daily Healthy Habits
   Having a strong foundation of healthy habits such as getting adequate sleep, food, and exercise are so important. Daily rituals lead to successful outcome of goals and give us the strength and motivation to endure.
2. Focus on Self-Care
   Listen to what your body needs. Do you need more rest? A day off? Social connection? Time to grieve? Space to process emotions? Especially during difficult times, it is important to be in tune with your body and mind. Focusing on self-care is a great strategy to help manage stress.
3. Connect with Your Emotions
   Take time to experience and process your emotions such as sadness, anger, and anxiety. Be vulnerable to experience your emotions with others.
4. Seek Support
   Individual, family, and community supports are great places to seek help, share your experiences, and gain support. Family, friends, religious/ spiritual communities, advocacy groups, support/ connection groups, and mental health resources are all outlets.
5. Maintain & Visualize Hope for the Future
   While it can be difficult to stay positive, visualize finding strength and hope during hardship. Make an impact to help the BIPOC community. Take action in meaningful ways.

“There are opportunities even in the most difficult moments.”

–Wangari Maathai, Unbowed

Written By: Charlotte Johnson, MA, LPCC