(CNN)Between a resurgence in anti-Asian violence and the anniversary of the Atlanta spa attacks, it’s a particularly tense time for the mental health of Asian American and Pacific Islander (AAPI) people.
Stop AAPI Hate, a center that tracks reports of racism and discrimination, recorded more than 10,000 incidents against AAPIs nationwide from March 2020 to December 2021.
Licensed clinician Jeanie Chang, a North Carolina marriage and family therapist who specializes in mental health with AAPI, says she is particularly concerned with women fmore nervous than ever.
In this conversation with Impact Your World, Chang breaks down the trauma people experience, offers clinically-based coping techniques she applies in her own practice, and suggests practical ways allies and workplaces can provide meaningful support.
The following interview has been edited for length and clarity.
CNN: What are your Asian American customers generally telling you about how they’re feeling right now?
Jeanie Chang, LMFT: I feel a little heaviness, feel like no progress has been made. You feel like things are still so racially charged. We are still seeing an increase in anti-Asian violence. The security issue was one thing, psychological security and physical security.
I see quite a lot of Asian DEI (Diversity, Equity, Inclusion) leaders and there is discouragement as well. They feel like they caught the attention right after Atlanta and of course May (Asian/Pacific American Heritage Month). And it’s a little hurtful or disappointing when the conversation stops, isn’t it?
And now the one year anniversary is here. It’s a big deal, and yet some people have said they won’t really remember it. Indeed, API (Asian/Pacific Islander) professionals are in distress because they lack attention or feel ignored, neglected, or devalued.
Q. How do these big dates or anniversaries impact collective trauma?
The definition of trauma is anything that is distressing. People think it’s as dramatic as witnessing a national catastrophe. No, it might be what worries you.
Secondary trauma is more immediate. We can be traumatized as if we are literally witnessing it, or it is happening to us just by looking at visuals. There’s also vicarious trauma — I see that quite a lot these days — where that’s long-term trauma. There is also being subjected to racial trauma, racist attacks, innuendo and language, and that has also been a big part of the pandemic.
Overall, this means that people are far more sensitive, ultra- and hyper-alert. We all experience it differently because we are all different people. It’s part of our experience.
Perhaps the Atlanta anniversary will rekindle that horrified feeling we felt as a nation a year ago — and as APIs say, “nobody seems to understand me.” The event can be re-triggered, but I think so space we’re not quite there yet.
Q. How does the myth of the “exemplary minority” reinforce the mental health of the Asian American population?
The exemplary minority myth is a stereotype created in the civil rights movement (era) by an American white sociologist. The origin of this is pernicious because you’re pitting Blacks against Asians and pointing out Black Americans, “Look, these people are hardworking and they’re listening and they’re not causing trouble.” So this has been with us since 1965.
This stereotype is that we are model citizens, we don’t rock the boat, we work hard. As soon as people see us, the assumption is that we’re fine, we’re fine, we’re fine, we have no problems.
But it can be very distressing. When an Asian American or API needs help with schooling, they are actually ignored because they say, “You’re Asian, I think you’re fine.” And that has led to a higher suicide rate.
It also perpetuates the mental health stigma of “I shouldn’t seek help because I’m supposed to look good,” the true faces mentality that also exists in our culture. So we’re kind of a double whammy because we feel stuck.
As we know, we are very different people. Stereotypes are harmful and wrong. The bottom line is that our identity is multi-layered, like everyone’s identity.
Q. What coping strategies do you recommend for your clients?
I find it very important to practice mindfulness, which is also rooted in East Asian culture. It’s so powerful to try to ground yourself in the present moment.
Science shows that when you are in distress, your brain is depleted of oxygen. So deep breathing is the first thing I teach, something like square breathing or box breathingwho is big in the military. As you breathe in, breathe in slowly. Your chest should be full when you breathe in four times. Then hold your breath for four seconds, and then exhale for four seconds. So one round lasts 12 (seconds). And you do it four times, like a square. You have 48 seconds to practice breathing.
It can change your brain. You can rewire it. And if we’re going to get a little technical with neuroplasticity, the wires in our brains, it’s super important to know that despite the trauma you’ve been through, there’s hope that you can definitely manage it through the practice of mindfulness.
Another coping skill is butterfly hug. This is based on EMDR therapy (Eye Movement Desensitization and Reprocessing). Anyone could do it. You hug like a butterfly, but you tap with bilateral stimulation to ground yourself. It’s a self-soothing technique for any stressful incident you may have experienced, to bring you back to the present moment.
Not everyone does this, but I like to add affirmations. And especially as Asians, we’re not good at affirmations – if anything, we demean ourselves a lot when we say we’re not good enough. In your head, as you breathe, say things like, “I am strong. i am good enough I’m smart.” Say whatever affirmations come to mind, starting with “I,” because they’re about you.
Q. What can allies do on an individual level? And what should they consider when proceeding?
I know you’re worried I know you want to ask your API peers. Continue. And you can even preface it by saying, “I’m not sure this is the right way to ask.” just be honest, but ask. Because if you don’t ask, overall it seems like you don’t care. It’s just like “how do you feel about what happened?”
You don’t have to offer solutions. I reveal a therapy secret: validation is probably the most important thing people come here for, to have their stories heard. So if you do that as an ally or friend or colleague, gosh, they’re going to feel really connected. But if you feel like you have something to offer, you can say, “I’d love to help.” This is different.
You can also opt for this raising yourself a little, read an article, or brush up on the pronunciation of the names of Atlanta’s victims. You bet Asians will notice, and then there’s an affinity.
So it doesn’t need rocket science. So I think people don’t do it, they think it’s a lot harder than it is. I just want you to do it have conversations. But I want you to make an effort.
Allies also know that culturally speaking, it’s not easy for us to share. We’re not used to being asked. But the more you do it, the more you practice it, the easier it becomes.
Q. How can workplaces provide meaningful support?
Number one starts with guide. They are the change makers. What I’m saying to leaders is that you have that position of power and visibility that you need model this behavior. Do research or take DEI courses.
you have to be the one these conversations begin. I’m not saying you have to wear your heart on your sleeve, but leaders set the tone and ensure psychological safety in the workplace. I hope staff can tell you things like, “I’m a little late because I’m nervous about taking the subway, so I walked.” You have to understand the context of what is going on in this country.
The other thing is, if you want your non-API ERG (Employee Resource Group) Executive Sponsors to understand your experience, welcome them to the table. They will not know your experiences unless you invite them to your listening sessions or Heritage Month events. Make a concerted effort to point out, “We’d love you there.”
Q. How can we keep these conversations going long after the events have faded from the headlines and without re-traumatizing ourselves in the process?
It is not easy for us to express ourselves. It’s just not the norm. So we have to unlearn some things, habits like holding your head. And that’s why it’s a bit more strenuous for us. give yourself time to address the things you need to address.
Choose your battles. It must never end, so it’s constant training, like an Ironman: You fight with all your muscles against anti-Asian hatred, systemic racism. We also learn as we go on. I found that I shoot a lot. Life is full of changes, so we also need to be aware that we have to tolerate change when it comes to things that we cannot predict or control.
Talk to other APIs to fuel you It’s always very heartwarming when you feel connected to people who understand your experiences. You must reclaim this energy to bring to rooms where your energy is being drained due to toxicity or misunderstanding. You charge your phone every night. Same – we need to charge.
For more ways to help the AAPI community, CNN’s Impact Your World has compiled a resource list here.
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