Recognising and Addressing Trauma from Discrimination
Experiencing antisemitism can leave emotional and psychological wounds that run deep. Whether you’ve experienced it firsthand, been exposed to hateful rhetoric online, or seen attacks on Jewish places of worship, the impact can stay with you. Sometimes longer than expected.
Trauma isn’t always obvious; it can show up as anxiety, avoidance, or physical symptoms that slowly start to affect your daily life. If you’ve experienced antisemitism, it’s important to check in with yourself and look out for any signs. Noticing what’s going on internally is the first step toward healing and reclaiming a sense of safety and control.
This guide explores how trauma can show up in response to discrimination, how to recognise potential triggers, and practical steps to help you recover, at your own pace.
The Signs of Trauma from Discrimination
While the emotional impact of discrimination may be immediate, sometimes your brain needs time to process what’s happened. In some cases, it might even bury certain memories or emotions to help you cope. That can be protective in the moment; but if left unaddressed, the effects can build over time in ways that aren’t always easy to recognise.
Here’s what to look out for:
- Hypervigilance and Anxiety: Always feeling on edge, bracing for the next negative comment, or avoiding certain environments to stay safe.
- Avoidance Behaviours: Steering clear of people, places or topics that remind you of a past experience with discrimination.
- Emotional Numbness: Feeling disconnected from others, struggling to enjoy things you once loved, or finding it hard to express how you feel.
- Irritability and Difficulty Concentrating: Getting overwhelmed more easily, feeling short-tempered, or having trouble staying focused.
- Physical Symptoms: Trauma doesn’t just affect your mind, it can show up in your body too. This might include headaches, stomach problems, muscle tension, fatigue or trouble sleeping.
However it appears, your response is valid. Everyone processes trauma differently, and even if your reaction feels “minor,” it’s still worth acknowledging and addressing.
Identifying Triggers and Working Through Them
Trauma often stays with us because our brains are trying to protect us from more pain. That’s why certain phrases, places, or even social media posts can bring up intense, unexpected feelings.
These triggers are your body’s way of warning you. Recognising them is the first step in taking back control.
How to Identify Your Triggers:
- Start a Journal: Writing things down can help you track your reactions and notice patterns. If something upsets you, take note of where you were, what was said or done, and how it made you feel.
- Look for Patterns: Pay attention to what tends to cause strong emotional responses. Is it certain conversations? Environments? People?
- Talk to Someone You Trust: Whether it’s a friend, family member or therapist, having a safe space to talk things through can help you better understand what’s affecting you.
- Avoid Toxic Environments: If certain spaces or people repeatedly expose you to harm or distress, it’s okay to create distance. That includes social media; you can curate your feed to prioritise what feels safe and supportive.
How to Work Through Triggers:
- Practice Grounding Techniques: Deep breathing, focusing on your surroundings, stretching or going for a walk can help bring you back into the present moment when your emotions start to spiral.
- Reframe Negative Thoughts: When fear or worry creeps in, pause and ask yourself if it reflects what’s happening now. Focus on what’s steady and supportive in your life, and try to shift your attention toward what helps you feel safe and strong.
- Seek Professional Support: You don’t have to work through this on your own. A culturally aware and empathetic therapist can help you explore your trauma safely and give you tools to cope.
Therapy and Support for Discrimination-Based Trauma
Seeking therapy is a powerful step toward healing. Talking to a professional can help you unpack difficult experiences, understand your reactions, and build practical coping tools.
Some approaches that may help include:
- Trauma-Focused Therapy (CBT, EMDR): Cognitive Behavioural Therapy (CBT) is a structured method that helps you shift unhelpful thoughts and strengthen emotional coping. Eye Movement Desensitisation and Reprocessing (EMDR) is designed to help process trauma through guided eye movements or bilateral stimulation, reducing the emotional impact of past experiences.
- Narrative Therapy: Discrimination can make you feel defined by what’s happened to you. Narrative therapy helps reframe your story, focusing on your resilience and growth. It reminds you that your identity is not limited to what you’ve endured.
- Group Therapy: You don’t have to heal alone. Talking with others who’ve had similar experiences can ease feelings of isolation and offer practical support. Whether through a therapist-led group or a peer support space, shared understanding can be incredibly powerful.
Supporting a Loved One Dealing with Trauma
If someone you care about is struggling after experiencing antisemitism, your support can make a big difference. You don’t need to have all the answers, just showing up with care and compassion can help them feel less alone.
Here’s how you can support them:
- Listen: Be present. Let them talk when they’re ready, and try not to jump straight to problem-solving. Sometimes, just having someone to listen to is enough.
- Validate Their Experience: Avoid minimising what they’re feeling. Instead of saying “try not to think about it,” try saying, “That sounds really painful — I’m here for you.”
- Respect Their Boundaries: If they’re not ready to talk, let them know you’re there when they are. Everyone processes trauma at their own pace.
- Encourage Professional Support: If they seem open to it, gently suggest therapy or counselling. Offer to help them find a therapist or attend a session together, if that feels supportive.
- Check In Regularly: Healing isn’t linear. Keep checking in with a call, a message or even a “thinking of you” note. Consistent support can help them feel safe and cared for over time.
Community Resources for Addressing Trauma from Antisemitism
If therapy feels too hard to access right now, that’s okay. There are other ways to find support.
Jewish community organisations like Jewish House offer free counselling, practical support and a safe place to talk. You can also reach out to advocacy groups like the NSW Jewish Board of Deputies, ECAJ or AJA, which can connect you with legal help, referrals and resources. Many synagogues also run support groups, pastoral care programs and wellbeing events.
You don’t have to carry this alone. There are people and places that understand what you’re going through — and want to help.
If you’re looking for more resources or support, please visit navigatingantisemitism.org.au.