Racial Stress and Resilience

Racial Stress and Resilience

8 Sessions

Racial stress often builds over time, from single incidents to the daily reality of navigating systems that weren’t built for everyone. What may begin as adaptive coping with individual encounters can gradually lead to ongoing emotional and physical strain. Microaggressions, systemic barriers, and overt discrimination all take a toll—especially when you’re constantly on guard and have little space to rest, reflect, or feel fully seen.

Our Racial Stress and Resilience Plan offers an eight-session structure that blends evidence-based cognitive behavioral techniques with culturally responsive practices developed to address the unique impact of race-based stress. You’ll move through a series of key phases: exploring how racial stress shows up in your life, identifying personal strengths and sources of resilience, developing practical coping tools, and reconnecting with cultural identity as a source of power. Each session builds on the last, honoring your lived experience while helping you feel more grounded and supported.

Sessions are delivered virtually, with limited in-person availability.

The wound is the place where the light enters you. — Rumi

If you’re someone who has to navigate systems of inequality, you’ve likely experienced some form of racial stress. But when those experiences compound and go unprocessed or unsupported, the emotional weight can begin to affect your mental health, your relationships, and how you move through daily life.

Common indicators for this plan include:

  • Persistent stress or anxiety related to racial identity or experiences of discrimination
  • Emotional exhaustion from navigating predominantly white spaces or institutions
  • Rumination about racial encounters that disrupts concentration or sleep
  • Hyper-vigilance in social or professional settings
  • Difficulty balancing cultural authenticity with environmental adaptation
  • Physical manifestations of stress (tension, fatigue, headaches) following racial incidents
  • Code-switching fatigue or identity-related strain
  • Internalized negative beliefs stemming from societal stereotypes
  • Interpersonal withdrawal as a protective mechanism
  • Desire to strengthen resilience while acknowledging systemic realities
Why you might choose this plan
What to expect
In-person, telehealth or both
How long does therapy take?

At Therapy Lab, you’ll work with a therapist who’s trained to understand the psychological impact of racial stress—not as personal pathology, but as a response to very real social and systemic conditions.

We begin by validating your experiences, identifying your triggers, and exploring how race-based stress shows up in your life. You’ll learn cognitive strategies to reframe internalized beliefs, develop personalized coping tools that honor your cultural values, and set boundaries that protect your emotional wellbeing. We also focus on building approaches to racial self-care and reconnecting with cultural strengths and collective wisdom as sources of resilience.

This framework acknowledges the reality of systemic inequities while helping you foster agency in how you respond, work through difficult experiences, and maintain your authentic self-expression. By the end of treatment, you’ll walk away with a practical, personalized toolkit for navigating racial stressors, advocating for yourself, and facing future challenges with clarity and confidence.

Therapy Lab clinicians hold advanced degrees in clinical psychology and related science-based clinical practices, with specialized training in culturally responsive care. Many of our therapists have lived experiences that inform their understanding of racial stress. Their approach balances acknowledgment of systemic realities with cultivation of personal empowerment. To learn more, please see the resources below.

About Therapy Lab therapists
  • Comas-Díaz, L., Hall, G. N., & Neville, H. A. (2019). Racial trauma: Theory, research, and healing: Introduction to the special issue. American Psychologist, 74(1), 1-5.

  • French, B. H., Lewis, J. A., Mosley, D. V., Adames, H. Y., Chavez-Dueñas, N. Y., Chen, G. A., & Neville, H. A. (2020). Toward a psychological framework of radical healing in communities of color. The Counseling Psychologist, 48(1), 14-46.
  • Paradies, Y., Ben, J., Denson, N., Elias, A., Priest, N., Pieterse, A., Gupta, A., Kelaher, M., & Gee, G. (2015). Racism as a Determinant of Health: A Systematic Review and Meta-Analysis. PloS one, 10(9), e0138511.