BIPOC Mental Health: Expert advice from Crisis Text Line

Your questions answered by real mental health professionals

Our Ask a Therapist series gets answers to your questions about mental health from real therapists. Today we’re partnering with the clinical team at Crisis Text Line to get your questions answered.

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“As a person of color (POC), how can I bring up race-related issues that affect me to a white therapist, when I don’t know if they are racist?” 

I think this is likely a fear for lots of people as it can be tough to find a therapist in your area who takes your insurance, is within your price range, and is also a POC. However, I think you have to go into a therapy session assuming the best intent of your therapist first. Any therapist should be constantly doing their own personal work to recognize and address their biases and if something does arise within them, they should be willing to work to address it or refer you to someone who can adequately and respectfully support you. With that being said, go into your sessions and trust your intuition. While it can take some time to feel comfortable with a therapist, take stock of how they create a safe space for you. Do you feel heard during your session and do you feel like you can speak about issues surrounding race and culture without judgment while receiving feedback that rings true for you? And if you do not feel safe in that space, it is ok to seek out someone new. Do not stay with a therapist for fear of having to “shop around” to find a new one. You deserve a comfortable and supportive space to care for yourself and your mental health.

"As a BIPOC person, I often feel the need to code-switch in professional and academic settings. It's exhausting. How can I stay true to myself while navigating these spaces?"

This is such a valid feeling and I can honestly say that I often have felt the same way. I think it is important to remember that there is no one specific way to “sound professional”, but I understand the pressure to conform to the corporate or academic norm of what others THINK you should sound like in order to be respected and taken seriously. It can feel like constantly putting on a mask and being inauthentic and that is exhausting for anyone. What I try to remember is that I AM a professional and as long as I am respectful, knowledgeable about my chosen field, and I am able to clearly and accurately convey what I need to, that is ultimately what matters. You should not have to constantly change who you are to fit someone else’s mold or perception of professionalism. That’s their own bias and that’s work they need to do for themselves. 

"Dealing with microaggressions has become a daily reality for me. What are some effective ways to respond and protect my mental health?"

I have found that talking about these microaggressions openly around friends who are BIPOC has helped me in navigating that sphere. My friends who share similar stories and situations, not only acknowledge my feelings, but make me feel validated for feeling the way that I do. It is common for my mind to overthink or do a double take if I hear a questionable comment, so having a space to share and get these feelings off my chest relieves some of that mental capacity. Additionally, I’m not known for being shy or nonchalant, so speaking up in these situations with a simple “What do you mean?” or having these individuals explain themselves, is a subtle enough comment that it doesn’t come off rude. However, being able to differentiate those with bias and ignorance, rather than those with malicious intent has really helped me control my emotions in those situations as well.

"I feel a lot of pressure to represent my community in predominantly white spaces, and it's stressful. How can I handle this pressure without compromising my well-being?"

I experienced this in academia as I was the only Latine individual in my cohort. In the beginning, I was dealing with a lot of imposter syndrome and pressure due to being a first-generation PhD student. I recently saw something on social media – a simple, but powerful affirmation "I belong in this space." These small words have actually helped me get over the imposter syndrome and when I am feeling pressure, I simply say these words out loud.

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Remember, at Crisis Text Line, we’re here to support you. If you or a loved one ever need free, confidential and nonjudgmental support - we are available in English and Spanish, 24/7. Text IDM to 741741 to reach a live volunteer Crisis Counselor. Or if you are interested in making a difference in someone’s life, join our volunteer community today!  

Content is for informational purposes only and is not meant to serve as medical advice or to replace consultation with your physician or mental health professional.