How to challenge internalised racism

Internalised racism happens when people from marginalised racial or ethnic groups come to accept racist beliefs, attitudes, and behaviours about their own and other’s groups. These racist ideas are typically upheld by certain members of the dominant or majority racial or ethnic group. In some cases, this means absorbing racist stereotypes and beliefs about your own identity, which can lead to self-rejection.

The majority or dominant racial group is the racial group in a particular country or area who has historically benefitted from and continues to benefit from the unequal distribution of power and resources. Racial groups that dominate other racial groups are not always the largest in numbers but hold more power in the form of cultural influence and control over institutions, and other advantages.

Internalised racism doesn’t just affect individuals—it can also impact entire communities. A person experiencing internalised racism may not only apply these harmful beliefs to themselves but also to others in their racial or ethnic group. For example, a young person of colour who has grown up hearing negative stereotypes about their racial or ethnic group might distance themselves from others in their community or avoid speaking their native language in public. They might even favour people or institutions associated with the dominant culture, believing them to be superior in some way. Internalised racism at a group level can result in negative stereotypes continuing to exist within communities without being challenged.

Research shows that internalised racism can have serious negative effects on both mental and physical health.

What is race?

Throughout this article, the word “race” or “racial identity” is used numerous times. It is important to remember that race does not refer to a biological characteristic or set of characteristics. Instead, race is generally understood as a social construct that is used to identify certain people. Identifying someone as belonging to a certain race or racial identity can influence how that person is treated within society.

Read more on racism and the signs of internalised racism.

What can I do about my internalised racism?

There are two potential routes for people who wish to challenge their internalised racism:

1. Challenging the structural and institutional systems of racism that give rise to these negative stereotypes and beliefs, often through activism. Many scholars and those with lived experience of racism have discussed the healing effects of actively challenging the racist systems that contribute to internalised racism
2. Challenging your own internalised beliefs

Getting involved in community-building and collective action

Challenging your own internalised beliefs is important. However, this should complement, not replace, challenging racism through collective action and group activism. Collective action is important because internalised racism is a product of racist systems and institutions that operate at the level of society. You may benefit from striking a balance between becoming involved in community work and education initiatives that raise awareness of the impact of these societal structures and doing personal work to strengthen your own sense of personal value.

You might find yourself holding back from getting involved in community-building or collective action because of the belief that your individual efforts won’t make a difference. But this isn’t true. Community-led initiatives and moments of collective resistance against internalised racism, like the cultural movements around Black hair or Traveller activism in Ireland, show the powerful impact people can have when they come together to create social change. These examples highlight how personal work and collective resistance can and often do go hand in hand.

The remainder of this article will focus on the first route: doing the work to improve your relationship with yourself. However, it is important to remember that community-building can be just as important in protecting against the harmful impact of internalised racism.

Doing the work on your relationship with yourself

While recognising the societal origins of internalised racism is crucial, it is also important to understand how you relate to yourself in the context of race. This includes exploring the personal meanings you assign to societal racial categories, like Black or White, and the role these racial identifiers play in how you view and define yourself.

Some evidence suggests that internalised racism is connected to how the meanings we assign to race, as well as the role we allow it to play in our overall identity, interact with the negative stereotypes and attitudes we internalise from the world around us.

What does race mean to you?

The meanings you attach to your own racial identity can influence whether or not you experience internalised racism. When you associate positive meanings with your racial identity, you are less likely to experience the harmful mental and physical effects of racism.

Holding onto a sense of worth and self-esteem can serve as a buffer against some of the negative effects of racial discrimination. For example, having positive beliefs about your racial and ethnic identity or identities, such as being proud to be an Irish Traveller or Black Irish, can protect you from the psychological distress caused by negative societal messages. Negative societal messages might include statements like: “Straight hair is better than natural hair texture.”

Developing a healthy identity and sense of self-worth can be challenging when your racial identity and characteristics associated with it are devalued by parts of society. However, engaging in the work of challenging and replacing negative meanings can help protect your long-term mental and physical well-being.

What role does race play in your overall identity?

The internalisation of negative stereotypes about your racial identity can lead to increased anxiety and distress. When race is considered a defining characteristic, internalised negative beliefs and attitudes about characteristics or features tied to that identity—like Afro-textured hair—can cause distress. This distress often comes from external devaluation and discrimination rather than from strong racial identification itself.

Racial identity can be a strong and affirming part of how you define who you are without necessarily being the only defining feature of your identity. Celebrating your racial and cultural heritage is important. However, it’s equally important to embrace the many other unique qualities that make you who you are. Resisting stereotypes is an essential aspect of combatting racism. Resisting stereotypes can involve respecting the individuality within your own racial or ethnic community. This individuality takes the form of different viewpoints, behaviours, and values.

Embracing diversity within shared identities

Internalised racism thrives on harmful stereotypes that reduce entire racial groups to a narrow set of beliefs, attitudes, behaviours, customs, and physical characteristics.

One way to challenge internalised racism is by embracing the differences in beliefs and practices among individuals within the same racial group. Recognising that a racial group is diverse allows its members to celebrate shared heritage. At the same time, group members can appreciate the unique ways in which people express their identity.

Remembering that you have a choice

There is a key aspect of internalised racism that you can control. This is how you choose to respond to internalised beliefs and attitudes. These beliefs often affect how you see and relate to yourself. The choice lies in how you connect with yourself, despite the presence of harmful stereotypes and widespread discrimination.

Remembering you have a choice is vital. That’s because internalised racism often takes away a person’s sense of agency and belief in themselves. By recognising that you have the power to reshape your relationship with yourself, you can begin to challenge the effects of internalised racism and reclaim your sense of agency.

Agency within constraints

Reclaiming your sense of agency is not about denying the very real barriers that people from minoritised backgrounds face. This includes barriers to accessing employment, health, and education. These barriers can prevent some individuals from accessing the same opportunities as others due to the unequal distribution of resources. This is particularly true for those with intersectional identities, where different systems of disadvantage and discrimination may overlap.

Instead, it’s about recognising that, even within the context of these inequalities and limitations, you still have choices and power. Specifically, you have a choice how you relate to yourself. You also have a choice about whether you accept internalised beliefs as true reflections of who you are.

Beginning this internal work can be difficult and painful. It can be helpful to remember that it’s not about “overcoming” racism by yourself. Neither is it about simply shifting to a more positive mindset. This ignores the very real structural and societal barriers that exist. Remind yourself that it is possible to reclaim some power within these structural constraints. You can do this by finding ways to resist while also recognising the bigger forces that are at play. Reaching out for support throughout this process is not a sign of weakness but a sign of strength and courage.

Finding an inclusive therapist from services such as Black Therapists Ireland or the Traveller Counselling Service can offer reassurance, support and understanding. You can find more services that cater specifically to ethnic and racial minorities in our article on mental health support for ethnic minorities in Ireland.

Read more on inclusive therapy and how to access counselling psychotherapy in Ireland. For more information on internalised racism and what the voice of internalised racism can sound like, take a look at our article on the signs of internalised racism.

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