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Supporting the Well-being of Students of Color
Online Resources:
- Equal Justice Initiative
- The Equal Justice Initiative is committed to ending mass incarceration and excessive
punishment in the United States, to challenging racial and economic injustice, and
to protecting basic human rights for the most vulnerable people in American society.
- It’s because you are white ”This Psychology Today" article, by Marianne Celano, PhD., ABPP, on behalf of the Atlanta Behavioral Health Advocates, explains why white therapists should talk to white clients about racism.
- “Talking with children about racism, police brutality, and protests”
- This Aha! Parenting blog post discusses ways that parents can speak with children
in age-appropriate ways about issues of race and injustice in the U.S.
Book Recommendations
- Between the World and Me by TaNehisi-Coates
- Ten Ways to Fight Hate: A Community Response Guide by the Southern Poverty Law Center
(SPLC)
- Sister Outsider: Essays and Speeches by Audre Lorde
- Black Feminist Thought by Patricia Hill Collins
- The New Jim Crow: Mass Incarceration in the Age of Colorblindedness by Michael Alexander
- White Fragility: Why is it so Hard for White People to Talk about Racism by Robin
DiAngelo
Asian American Psychological Association Resources
- Free Mindfulness Resources to Find Calm and Nourish Resilience during the COVID Outbreak:
Mindful Whether you're looking for live guided meditations connecting you to others,
a quick practice to help you find your ground, or a free course on how to meditate
- Resilience in Challenging Times, A Care Package: Sounds true Daily video sessions,
webinars, live group meditations & meetups, and other free digital resources. Regularly
updated with new offerings.
- Live Online Practice Sessions: Tricycle Join teachers for a free series of live-stream
meditations to help ease anxiety amid our social-distancing efforts. Tricycle has
also created a series of short practices another relevant resources.
- Transforming Obstacle into Opportunity: Tricycle/Andrew Holecek A special online workshop
led by Andrew Holecek in response to the pandemic, by donation. This series on Transforming
Obstacle into Opportunity will help you understand what's happening in the world and
within yourself.
- Being Resilient During COVID: Dr. Rick Hanson A short video message, guided practice,
45 minute podcast episode, weekly live sessions, and other resources. Dr. Hanson also
offers a mediation and talks specifically for and to healthcare professionals, which
you can watch
THE S.T.O.P PRACTICE FOR STRESS —FROM ELISHA GOLDSTEIN
Creating space in the day to stop, come down from the worried mind, and get back into the present moment has been shown to be enormously helpful in mitigating the negative effects of our stress response. When we drop into the present, we’re more likely to gain perspective and see that we have the power to regulate our response to pressure.
- S = Stop - Stop what you’re doing right now, get in a comfortable position, either seated or lying down.
- T = Take - Take a few deep breaths. Maybe in through the nose initially, and then out through the mouth. With each exhalation allow your body to soften a bit more. As long as you’re here with the breath right now, allow your body to settle into its natural rhythm of breathing. Breathe in and sense the breath coming in. Breath out and sense the breath going out. Allow your body to take the breath it needs in its natural rhythm of being alive
- O = Observe - Begin to observe your body, noticing if there’s any tension or tightness anywhere, including the face. If you do notice any of that just allow it to soften, or just mindfully adjust your body as it feels like it needs to. Be aware of how you’re feeling emotionally right now. If there’s a sense of calm or ease, maybe some restlessness or irritation, or maybe even sadness. Or you could be feeling neutral. Whatever’s there, see if you can be aware of it and notice how it feels physically in the body. Continue to observe yourself physically and emotionally in this moment, just letting things be. Be aware of and observe your mind right now, noticing if it seems distracted or cluttered or if it seems like it’s settling into being here. Either way, it’s OK—the “o” of observe is just to allow us to be aware of our experience in the moment; physically, emotionally, and mentally. The moment we notice that our mind is off is a moment we’re present. Settle in, be aware of the fullness of your experience physically, emotionally, and mentally, and just let be.
- P= Proceed - Proceed is just dropping the question of: “What’s most important for me to pay attention to right now?” or “What am I needing right now?” Allow whatever answer is there to simply percolate and arise. Proceed with that in this next moment. Always remember to acknowledge yourself for taking this time. This is a great act of self-care; take the final moment to acknowledge yourself for taking this time
MENTAL HEALTH COPING STRATEGIES
- Limit your sources. Rely on only one or two reliable sources of news as misinformation
and bad reporting are rampant. The CDC is a great resource for updates and precautions.
You can also select a news medium that allows you to avoid potentially triggering
content. For example, when reading from an article on your phone or computer, you
can scroll past disturbing photos and quickly reach the information you are interested
in.
- Practice acceptance. Accept that the news coverage will not answer all your questions
or address all your worries.
- Accept uncertainty. Trust that officials around the globe and the medical community
are trying their best to address the situation.
- Limit consumption. Establish a reasonable rate of consumption, which may be checking for updates one or two times a day. Consume only what you need to know, what’s most relevant to you and particularly what is happening or anticipated in your own community.
- Distinguish between global and local. The virus will not necessarily take the same course in the U.S. as it has in other countries. It’s important to think critically about the information provided and not jump to conclusions.
- Ask someone for help. If you feel you need separation from the news, have a friend or loved one filter the news for you, and give you updates based on a reasonable assessment of what’s relevant to you. This will allow you to reduce direct news consumption.
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