Addressing Microaggressions and Practicing Self-Care in Response

​By Zoe Chambers-Daniel, Taproot Therapy Clinical Trainee

The term "microaggression" was identified by psychiatrist and Harvard professor Chester M. Pierce. Defined as “subtle, stunning, often automatic, and nonverbal exchanges which are put-downs of blacks by offenders,” microaggressions perpetuate racist and discriminatory acts that hurt the black population over time (Pierce et al., 1977). The present understanding of microaggressions expands to all marginalized populations. There are many ways that these indirect actions can manifest. Common examples of microaggressions are perpetrators asking “Where are you really from?” when talking to someone with a marginalized racial/ethnic identity, making hurtful jokes based on someone’s identity, and invalidating experiences that the marginalized person has been hurt by (Sue et al., 2007). Although many people who commit microaggressions against marginalized communities are not always consciously aware of the impact of their words and actions, harm is still caused. 

Microaggressions that add up negatively impact an individual’s emotional and mental wellbeing. The invalidation, harmful language, and erasure of experience cannot always be addressed because of the subtlety. This can leave an individual feeling helpless. Because microaggressions can be a constant in some people’s lives, it is important to practice self care in response to the harm. Consider these tips to practice wellness in your experience of microaggressions:

1. Address the microaggression directly 
If you know that you are in a safe environment to have a conversation with the person that committed a microaggression, addressing the harm directly can be useful. If the microaggression was in the form of a joke, asking the individual to explain the punchline encourages them to think about what was said. An example of this is, “I don’t understand what is funny. Can you explain what you just said?” If someone makes an invalidating comment, sharing that what was said was hurtful can also be a way to address the harm and encourages the perpetrator to think about the impact of their actions despite having good intentions. 

2. Prioritizing Physical Health 
Your physical and mental safety is important! It isn’t always safe to address someone directly and protecting yourself should come first. Furthermore, you may not always have the energy to educate someone on your identity and the implications of their actions. Instead, taking care of yourself in response can look like getting enough sleep at night and eating throughout the day to nourish yourself. Remember that taking care of yourself in the context of experiencing microaggressions can look differently for everyone. 

3. Community Bonding 
Microaggressions attack an aspect of your identity, and a way to recover from that is spending time with your community. Whether as a form of distraction, intentional discussion of discrimination, or somewhere in between, community can heal. This community does not have to share your identity that was attacked, but should include people you feel safe with and that want what is best for you.

4. Personal Processing & Reflection 
Microagressions can be so subtle that they are hard to share with others, so it is important to take the time to personally reflect on your feelings. This can be done in different ways. Journaling is a practice that encourages self reflection and can be a way to explore how microaggressions affect self-esteem and connection to your identities. Creative arts expression such as dancing, singing, painting, crocheting and many other methods can also be a way to process the experience without assigning words to it. 

Microaggressions have a profound impact on all domains of wellbeing. Remember that your identities deserve to be respected. Unfortunately, that can’t always be guaranteed so it is important to practice self care in response.
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References 
Pierce, C. M., Carew, J. V., Pierce-Gonzalez, D., & Wills, D. (1977). An experiment in racism. Education and Urban Society, vol. 10, no. 1, pp. 61–87. 
https://doi.org/10.1177/001312457701000105. 
Sue, D. W., Capodilupo, C. M., Torino, G. C., Bucceri, J. M., Holder, A. M. B., Nadal, K. L., & Esquilin, M. (2007). Racial microaggressions in everyday life: Implications for clinical practice. American Psychologist, 62(4), 271–286. 
https://doi.org/10.1037/0003-066X.62.4.271