SPEAKUP 2
DISCRIMINATION
How to deal with discrimination
Finding healthy ways to deal with discrimination is important, for your physical health and your mental well-being. The baseline is that no one deserves to be treated less than other humans and no one should put up with it. Here are some ideas in dealing with discrimination:
Focus on your strengths
Focusing on your core values, beliefs and perceived strengths can motivate people to succeed, and may even buffer the negative effects of bias. Overcoming hardship can also make people more resilient and better able to face future challenges.
1
4
Help yourself think clearly
Being the target of discrimination can stir up a lot of strong emotions including anger, sadness and embarrassment. Such experiences often trigger a physiological response, too; they can increase your blood pressure, heart rate and body temperature.
7
Seek professional help
Discrimination is difficult to deal with and is often associated with symptoms of depression. Psychologists are experts in helping people manage symptoms of stress and depression, and can help you find healthy ways to cope.
Seek support systems
One problem with discrimination is that people can internalize others’ negative beliefs, even when they’re false. You may start to believe you’re not good enough. But family and friends can remind you of your worth and help you re frame those faulty beliefs.
2
5
Try to check in with your body before reacting
Slow your breathing or use other relaxation exercises to calm your body’s stress response. Then you’ll be able to think more clearly about how you want to respond.
8
Case of discrimination
Be sure that there is a case of discrimination, document the event and what was said to you or done to you. Do not wait as you lose the memory of the actions and words used against you.
Get involved
Support doesn't have to come from people in your family or circle of friends. You can get involved with like-minded groups and organizations, whether locally or online. It can help to know other people have had similar experiences to yours. And connecting with those people might help you figure out how to address situations and respond to experiences of discrimination in ways you haven't thought of.
3
6
Don’t dwell
When you've experienced discrimination, it can be really hard to just shake it off. People often get stuck on episodes of discrimination, in part because they're not sure how to handle those experiences. You might want to say speak out or complain, but you're not sure how to go about it or are afraid of the backlash. So instead, you end up pondering or thinking over and over about what you should have done.
9
Speak to someone
Speak to your parents, teacher, manager or person of authority in the place of the incident. Politely make your case and trust that they will take it up. Do a follow-up and ensure that the issue is resolved and that the culprit is aware of the consequences if it happened again. Forgive the person and try not to have any hate in your heart for the person.
10
Speak to law enforcement
Speak to law enforcement if you feel the case is very serious and needs serious attention, do not be quiet about it. Let your parents help you make the right choices about what to do.