You may have carried it quietly for years—the feeling that you’re somehow not enough or that parts of your identity should be hidden or left behind. It might show up as shame when you look in the mirror, discomfort when you speak your native language, or the belief that success means fitting into spaces that weren’t made for you. These feelings can be a sign of internalized racism.
In this article, we’ll explore what internalized racism looks like, where it comes from, and how it affects your mental health. You’ll also find tools, resources, and strategies to help you begin the process of unlearning harmful beliefs and reconnecting with your identity on your own terms.
What is Internalized Racism?
Internalized racism is when people of color begin to believe or accept the messages of racism they’re exposed to. This leads to internalizing harmful social beliefs about their worth, abilities, or appearance based on their racial identity.
It’s important to know that internalized racism isn’t your fault. It’s a response to living in a society built on systemic racism.
Signs of Internalized Racism
Internalized racism can be hard to spot. It can show up in ways that feel normal or are even rewarded by the world you live in. Recognizing these signs is an important first step to begin the journey to healing.
Common signs of internalized racism can include:
- Self-hatred or low self-esteem tied to racial identity
- Preference for Eurocentric beauty standards
- Distancing oneself from one’s own culture/language/community
- Feeling “not like the others” as a compliment
- Policing the behavior of others in your racial group
- Internalized colorism or anti-Blackness
- Believing success means assimilation
Unpacking Where Internalized Racism Stems From
To begin healing from internalized racism, you have to understand where it comes from. These beliefs don’t form in a vacuum—they’re shaped by long histories of oppression, systemic inequality, and daily exposure to messages that devalue people of color. Naming these forces can help you see that the problem isn’t who you are, but what you’ve been taught to believe.
“Naming the systems that have contributed to our pain is essential to the unlearning process because it helps clients understand that their struggles are not personal failures, but responses to generational and systemic injustices.”
– Talkspace therapist Cynthia Catchings, PhD, LCSW-S
Historical trauma and systemic oppression
Centuries of colonization, slavery, segregation, and racial violence have shaped how society views people of color. These systems also target the mind and spirit, promoting false narratives about who deserves power, beauty, and inclusion, all of which can contribute to racial trauma.
Many communities still carry the weight of wounds passed down through generations that can affect how we see ourselves and others, also known as generational trauma. Internalized racism can continue to grow when modern institutions uphold systems of inequality that reinforce the message that success and safety are tied to whiteness.
Representation in media and lack thereof
Internalized racism is also shaped by the stories we see (or don’t see) in the media. The media often portrays people of color through narrow and harmful stereotypes, showing them as threatening, exotic, or the token friend. Although positive portrayals of various races and ethnic groups do exist, they’re outnumbered by misrepresentations.
The lack of representation of people of color in the media can be just as damaging as the negative portrayal. When people of color don’t see themselves reflected in their leaders and heroes, it can send a message that their identities aren’t as important.
For example, the release of the movie Black Panther was the first time many people saw Black culture, language, and beauty represented on a global stage. That kind of visibility can help challenge years of self-doubt and feelings of inferiority.
Education systems that center on white histories and narratives
In many schools, white histories and perspectives are taught as the default. Textbooks and school curricula often highlight European achievements while ignoring or glossing over contributions of Black, Indigenous, and other communities of color.
This imbalance sends a quiet but powerful message about whose knowledge and legacy matter. Research shows that young children recognize race from an early age and begin forming ideas based on the messages they receive. When students rarely see their own culture reflected in what they learn, it can shape how they see their own place in the world. Over time, this can lead to the belief that their identity should be hidden or left behind to succeed.
Family, community, and intergenerational beliefs
Families can unknowingly pass down internalized racism and colorist beliefs through messages that are meant to protect or support, but are rooted in harmful systems. For example, you may have been told you need to work twice as hard to be accepted because of your race or ethnicity. While well-intentioned, these beliefs often stem from generations of navigating systemic racism and colonial structures that devalued people of color.
Colorism—favoring lighter skin over darker skin—can also show up in these dynamics. In some communities, people may discourage time in the sun to avoid tanning or darkening, reflecting a long history of colonialism where lighter skin was associated with privilege, beauty, or safety. These intergenerational messages can reinforce internalized bias, even when passed on with love.
Older generations who have lived through intense segregation, such as Jim Crow laws, may have learned to survive by assimilating or distancing themselves from their racial identity. While these coping strategies may have been protective at the time, they can perpetuate harmful ideas that support internalized racism.
Daily microaggressions and societal messages
Internalized racism can be reinforced through everyday experiences. For example, comments that may be intended as a compliment, like “you’re so articulate,” imply surprise that you don’t meet their expectations of others from your racial group. Other microaggressions, like being asked, “Where are you really from?” send a message that you don’t fully belong.
Societal messages can also exclude people of color. For example, many workplaces define professionalism to align with accents, beauty standards, and dress codes that favor white culture. This implies that people who don’t align with these standards are less professional or serious. Working in this environment can make you feel that you have to distance yourself from your own identity to succeed.
If this describes your experiences, find tips on dealing with microaggressions at work, in relationships, and beyond.
How To Begin the Healing Process
It’s not possible to get rid of internalized racism overnight; it’s a gradual and deeply personal journey. However, there are steps you can take to begin to unlearn harmful beliefs and reclaim your sense of identity and worth.
Acknowledge and name it
The first step in stopping internalized racism is to recognize the signs of internalized racism. That means being honest with yourself about the feelings and beliefs you’ve absorbed, such as shame or self-doubt.
Naming these experiences gives you power. Once you identify the thoughts and patterns behind internalized racism, you can begin the process of challenging them instead of letting them control how you see yourself.
Reconnect with your culture and identity
Reconnecting with your culture can help you stop internalized racism. Connecting to your roots can remind you of the richness of your heritage to counteract the harmful daily messages. Maintaining a connection to your culture can even improve your overall well-being. A 2018 study from New Zealand found that a strong sense of cultural identity in Māori youth was associated with better mental health.
“Simple yet powerful ways to reconnect with cultural roots include embracing ancestral traditions, learning or speaking our native language, sharing family stories, and practicing rituals that honor where we come from. Each of these is a step toward collective and personal healing.”
– Talkspace therapist Cynthia Catchings, PhD, LCSW-S
Some additional ways you can connect with your culture include:
- Cooking traditional recipes
- Listening to music created by people from your community
- Watching movies or television shows from your culture
- Celebrating cultural holidays
- Connecting with mentors in the community who can share stories
- Joining a cultural organization online or in person
Challenge stereotypes and reframe beliefs
Questioning the negative stereotypes you’ve been taught to believe can help you heal from internalized racism. For example, if you catch yourself thinking, “I don’t fit in,” ask yourself where that idea came from. You can reframe the belief that you don’t fit in by focusing on your unique identity, your worth, and your strengths.
Seek community and support
Finding support from a community of people who share similar experiences and struggles can help you overcome internalized racism. Being part of a group where your identity is understood and valued can give you a strong sense of belonging.
Cultural organizations, support groups, and online communities can help you connect with others to offer encouragement, share stories, and express yourself.
Work with a culturally competent therapist
Professional support from a licensed therapist can help guide your journey to heal from internalized racism. A culturally sensitive therapist is trained to understand, appreciate, and interact with people from cultures, racial backgrounds, or belief systems that are different from their own.
“A culturally competent therapist is vital in healing internalized racism because they create a space where clients feel seen, validated, and safely guided to unpack harmful narratives while reclaiming pride in their identity.”
– Talkspace therapist Cynthia Catchings, PhD, LCSW-S
Even if your therapist doesn’t belong to the same culture as you, they can help you navigate your complicated feelings around your identity in a safe and supportive space.
Keep doing the work
Unlearning internalized racism is a process that requires patience, self-compassion, and commitment. Remember that healing is a journey, not a destination. Continue to seek support, get curious about your feelings, and celebrate your progress.
Explore resources for unlearning internalized racism
Books, articles, videos, and podcasts on anti-racism and internalized racism can help you in your journey of stopping these internalized thoughts. Exploring different resources can provide new perspectives, tools, and encouragement to support healing and self-acceptance.
Here are a few resources to get you started:
- Resources from the Southern Poverty Law Center
- Articles on internalized racism from Racial Equity Tools
- Tools, resources, and media from The BIPOC Project
- An antiracist reading list from the New York Times
- Shows to help talk to kids about race and racism from PBS
- Antiracism resources from Stop Race-Based Hate
Reclaiming Yourself Starts With Support
Unlearning internalized racism is deep, emotional work. It can bring up feelings of discomfort, anger, and grief. However, it can also bring pride, connection, and joy. Healing isn’t a linear process; it takes time, reflection, and support to cope with racism internally and externally.
You don’t have to go on this journey alone. A culturally competent therapist can help you explore your feelings in a safe, affirming space. At Talkspace, you’ll find licensed online therapists who can help you unpack internalized beliefs and reconnect with your identity on your own terms.
Sources:
- Saleem M, Hawkins I, Rains SA, Mastro D, Coles S. Media depictions of minority groups: A meta-analytic review examining the effects of positive and negative portrayals on outgroup evaluations. Media Psychology. 2025;1-31. https://doi.org/10.1080/15213269.2025.2498374 https://www.tandfonline.com/doi/full/10.1080/15213269.2025.2498374?src=#abstract
- Research Findings: Children Notice Race. University of Pittsburgh website. Published January 2, 2019. Accessed July 2, 2025. https://www.racepride.pitt.edu/research-findings-children-notice-race/
- Williams AD, Clark TC, Lewycka S. The associations between cultural identity and mental health outcomes for indigenous Māori youth in New Zealand. Front Public Health. 2018;6:319. doi:10.3389/fpubh.2018.00319 https://pmc.ncbi.nlm.nih.gov/articles/PMC6243073/
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