DashJ

It's a been a hard year all-round, but for Black, Asian and ethnic minority groups it's a different story. Last year saw a sudden surge in white consciousness around the severe extent to which racism features in everyday life after the death of George Floyd, and we've seen people calling attention to Asian hate spurred on by the pandemic through social media.

These are but a few drops in a vast ocean of issues pertaining to people that society deems part of the BAME community, though many reject the term BAME because it's problematic in itself and many petitions have been set up to rid the use of it.

Though people have taken issue with the term for years, it has received greater attention over the pandemic. 'BAME' lazily lumps everyone who is 'other' under one word and diminishes individual experiences, which differ ethnicity to ethnicity. It also doesn't include all minorities (who aren't Black or Asian), which is one reason why the government has officially ruled out use of the term in their own writing.

So while the world is undergoing an awakening of sorts around issues faced by different ethnic groups, what about the people actually affected? Many of my friends are drained from these events, and this is before they're thrust back into the 'normal' world once again.

We've also all seen the statistics on inequalities in healthcare, living conditions and jobs as alarming studies revealed Black and South Asian people have the worse mortality rates with covid-19 because of these factors in the UK.

Not to mention there's mistrust among minority groups with the vaccine.

Of course there are nuances between the experiences of different minority ethnic communities, so the trigger points will vary person to person and we cannot tackle them all here. But if you're in one of these communities and are feeling uneasy about the prospect of getting back to 'normal' - when normal wasn't even that great - you're not alone.

Dr Roberta Babb, who is a clinical psychologist at the Black, African and Asian Therapy Network (BAATN), which has a network of counsellors and psychotherapists of Black, African and Asian heritage, tells Glamour that "post lockdown anxiety is real".

Dr Babb explains this feeling can arrive due to a number of things, because "2020 was a stressful, distressing and traumatic year for many marginalised people."

She says: "We had to make radical adjustments to our way of life in order to manage the Coronavirus pandemic. These adjustments occurred quickly, have continued, and have become normal and ordinary to us. The comprised a multitude of emotional experiences including anxiety, confusion, frustration, anger, loss, sadness, exhaustion, stress, guilt and relief.

"Coronavirus, lockdown, racism and gender violence (to name a few) have hit marginalised individuals hard. The cumulative and relentless impact has contributed to shaking their sense of self, safety and their place in the world, as well as their relationships, their work, and their understanding and experience of the world around them in ways that cannot be unseen or un-felt."

Dr Babb notes that ideas of normality have shifted from person to person - there's less of a collective sense on what this now means.

And while marginalised groups haven't been sheltered online from racism and hate, there has been physical distance from many people - some of who are part of the problem, for example, a colleague who continuality enacts microaggressions.

"The world and other people have been have been painted as dangerous and bad and the inside of our homes have been seen protective," Dr Babb says, which can leave people feeling "vulnerable and unsafe" about heading back out.

While there's no set guidebook to feeling more comfortable as lockdown rules relax, Dr Babb shares her tips to getting there.

Practice self compassion

Remember, there is no 'normal' response to lockdown or lockdown easing. Everyone has a different relationship to risk and safety. Recognise and validate your emotions - they are important because they tell you something about what is going on for you personally.

Everyone will have a different response to the adjustment process and it's helpful to not compare yourself to others as this can put more pressure on you and increase feelings of anxiety and stress. It's okay if you're not buzzing about the reopening of clubs for example.

Challenge negative thoughts

Our thoughts, emotions and behaviours are all closely linked and influence each other. Identify any negative thoughts or self-limiting beliefs you may have, and reflect upon where they may have come from and what influence or power they have on your mood and behaviour.

It can be hard to work on this alone without professional help, but one mindfulness technique you can try to ground yourself away from spiraling negative thoughts is to remember the acronym 'ACE'.
-‘A’ is to accept how you are feeling
-‘C’ is to come back into your body by focusing on breathing
-‘E’ is to engage fully with what you are doing in that moment (which means to be present and let go of future orientated worries)

Accept what's outside of your control

Racial acceptance is a big part of any change process and distress management strategy. It allows you to see and accept things as they really are – without judgement or emotions.

You can then examine any concerns that you may have, and break them down into manageable issues that you can address, which can feel less overwhelming.

The last year has seen many people feel the need to educate others on ethnic minority issues, but that puts on a lot of mental pressure. Remember it's not your responsibility to influence or change everyone.

Set your own safety measures

If your anxieties are around covid-19 specifically, work out your personal boundaries and how you may manage a situation before you find yourself in it.

Become friends with, and get comfortable with saying no.

When thinking about going out, imagine about where you are going and when. In the beginning it may be helpful to take short trips, connect with those you are closest to, and avoid areas with high volumes of people who may struggle with adhering to the physical distancing requirements.

Connect with people who are culturally similar to you

Finding these people may make it easier to talk about anxieties and feel understood, especially if they are also experiencing similar challenges.

Groups are a great way to connect with others. They can reduce feelings of loneliness, isolation and anxiety and can be a great source of support and knowledge. You may find these people by reaching out online, or offline within your local community.

Get professional help

You can talk to a qualified professional such as a psychologist, psychotherapist, therapist or counsellor. Visit the NHS website for information about mental health charities. You can also visit your GP or self-refer for counselling or CBT.

Alternatively you might look for a private therapist if it's within your means. BAATN has a listing of nationwide therapists who specialise in working psychologically, informed by an understanding of intersectionality, with people who identify as racially marginalised.

Recognise the benefits of lockdown easing

Connecting with people will most likely help you feel less alone, plus there will be greater opportunities to meet new likeminded people. This could help ease any mental burden.

You will have to be brave and take positive risks in order to make this happen. Although remember you have choice and despite what the outside world is telling you, you can take things at your own pace.

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