Imagine browsing the aisles of your favourite grocery store, humming along to the music. You reach for your favourite snacks, a small indulgence you allow yourself. But as your fingers touch the packaging, a shadow falls across your hand. The way the security guard looked at you was a bit too long, and a prickle of unease crawled up your spine. Is it just a routine check, or something more? You force a smile, and the simple act of grabbing snacks suddenly feels like an obstacle course.

This isn’t the first time, and it probably won’t be the last. These microaggressions, these subtle judgments based on the colour of your skin, pile up. They chip away at your sense of belonging, leaving you questioning your place in this store and in this community. Back home, unpacking your groceries, the weight of the experience settles in. Anger bubbles up, followed by a wave of exhaustion. It’s just shopping, you tell yourself. But the truth is, it’s exhausting to constantly be on guard and wonder if your presence is a cause for suspicion.

This is the reality of discrimination for many BIPOC (Black, Indigenous, and People of Colour) or any minority individuals. It’s more than just isolated incidents; it’s a chronic undercurrent of stress and insecurity that can take a toll on your mental health.

Discrimination, in all its forms, is a significant public health issue disproportionately impacting BIPOC communities, LGBTQ+ individuals, and other marginalized groups. Recognizing the unique challenges faced by these communities is crucial to dismantling the stigma surrounding mental health and promoting well-being for all.

This July, we dedicate a specific focus to raising awareness about minority mental health. By acknowledging the impact of discrimination on mental well-being, we can encourage open conversations, break down barriers to seeking help, and empower individuals to reclaim their mental health.

Beyond the Surface Wound: The Psychological Impact of Discrimination

Discrimination is more than just a fleeting insult or a moment of discomfort. It’s a constant undercurrent of stress, a chronic low hum of anxiety that can leave deep scars. The security guard’s lingering gaze may seem insignificant, but it’s part of a larger pattern, a microaggression that reinforces the feeling of being “othered,” unsafe, and unwelcome.

These experiences trigger a cascade of negative emotions:

  • Anger: Witnessing or experiencing prejudice can evoke intense feelings of anger, frustration, and resentment. The unfairness of the situation, the violation of basic human rights, can create a simmering rage that can be difficult to manage.
  • Fear: The constant threat of discrimination can lead to hypervigilance and a heightened sense of vulnerability. Individuals may become constantly aware of their surroundings, anticipating the next encounter with prejudice, leaving them feeling unsafe and on edge.
  • Shame and Humiliation: Being targeted for who you are can result in feelings of shame and inadequacy. Negative stereotypes and assumptions about one’s identity can lead to questioning one’s self-worth and feeling like an outsider.
  • Isolation and Loneliness: Facing prejudice can make it difficult to trust others and build healthy relationships. The fear of rejection and judgment can lead to social withdrawal, isolating individuals, and further deepening their emotional burden.



These complex emotions, when left unaddressed, can manifest as various mental health challenges:

  • Anxiety and Depression: Chronic stress due to discrimination can lead to anxiety and depression. The constant feeling of being on guard, the microaggressions faced daily, can deplete emotional and mental resources, making it difficult to cope and maintain a positive outlook.

  • Post-Traumatic Stress Disorder (PTSD): Repeated exposure to discrimination, particularly in cases of overt violence or harassment, can trigger PTSD symptoms. Flashbacks, nightmares, and hyperarousal become persistent reminders of the trauma experienced. Minority groups who experience systemic or institutional discrimination may be particularly vulnerable to developing PTSD.

  • Substance Abuse: Some individuals may turn to drugs and alcohol as a coping mechanism. The emotional turmoil caused by discrimination can lead to a desire to numb the pain and escape reality, creating a dangerous cycle of addiction.

  • Low Self-Esteem: Negative messages about one’s identity and worth experienced through constant prejudice can chip away at self-esteem and confidence. Feeling like you are constantly judged or not belonging can erode a sense of self-worth, leading to self-doubt and difficulty reaching your full potential.


The Ripple Effect: Transgenerational Trauma

The impact of discrimination extends beyond the immediate target. Children who witness their parents or loved ones being discriminated against can experience significant emotional distress. Seeing the pain and humiliation inflicted by prejudice can create a sense of fear and insecurity, impacting their own sense of safety and belonging in the world. This intergenerational trauma can perpetuate a cycle of negative emotions and unhealthy coping mechanisms within families.

Breaking the Cycle: Finding Strength and Healing

While discrimination is a societal issue that requires systemic changes, there are ways individuals can manage its impact on their mental health:

  • Building Supportive Networks: Strong social connections with friends and family who offer understanding and acceptance can act as a buffer against discrimination’s negative effects. Belonging to a community that celebrates diversity and challenges prejudice can provide a sense of belonging and empower individuals to navigate challenging experiences.
  • Developing Coping Mechanisms: Techniques like mindfulness, journaling, and stress management can help individuals regulate their emotions and build resilience. Learning to identify and manage negative thought patterns related to discrimination can also be a key step in healing.
  • Seeking Professional Help: Therapists specializing in trauma, grief, and loss can provide valuable support and guidance for individuals struggling with the emotional fallout of discrimination. These professionals can offer a safe space for individuals to process their experiences, develop healthy coping strategies, and build resilience.


Finding Your Path to Healing with Real Life Counselling

Anna Nguyen, MA, RCC is a therapist at Real Life Counselling specializing in trauma, grief, and loss, with extensive experience helping people with these challenges.

Through therapy, Anna can work with you to:

  • Process past traumas related to discrimination.
  • Develop healthy coping mechanisms for managing difficult emotions.
  • Challenge negative thoughts and beliefs about yourself and your identity.
  • Build resilience and self-esteem.
  • Explore your personal identity and belonging within your community.


Reclaiming Your Well-Being: A Journey of Empowerment

Discrimination may leave its mark, but it doesn’t have to define you. With the right support, you can heal from past experiences and build a more fulfilling future.

If you’re ready to start your journey towards healing, Real Life Counselling is here to support you. Visit to schedule a consultation and learn more about how therapy can help you overcome the impact of discrimination and reclaim your mental well-being.

Remember, you are not alone. This July, let’s create a more inclusive conversation about mental health and empower individuals from all backgrounds to prioritize their well-being. Together, we can dismantle the stigma surrounding mental health and create a world where everyone feels safe, respected, and valued.