July is BIPOC Mental Health Awareness Month

Understanding traumas and 

triggers and setting boundaries for 

healthy relationships

Black, Indigenous and People of Color (BIPOC) are at risk of experiencing unique trauma due to 

mental and emotional injury from a variety of causes.

If you have experienced such trauma, you may find that your relationships are impacted. Consider these strategies to 

protect and manage your closest relationships and all that are important to you. 

Recognize triggers

We can be triggered by and experience racism through 

direct hateful attacks, witnessing racial violence and 

inequities, bias, and the transferal of traumas passed 

down from previous generations. 

The impacts of racism can go beyond our own 

emotional pain and psychological distress to impact our 

relationships. When we feel triggered, it’s important to: 

■ Identify your emotions—Are we feeling surprise, 

fear, sadness, disgust, anger? It can be helpful to 

name to our emotions so we can use our knowledge 

about how to deal with them and seek help if 

necessary.

■ Recognize the validity of your emotions—We are 

right to feel the way we do, and we don’t need to 

waste our energy questioning that. It’s important to 

take the time to understand how we are feeling.

■ Manage your emotions—When we know what 

we are feeling, we are in a better place to be in 

control of how to approach and react to people and 

situations. This can have beneficial impacts for our 

relationships.

Set boundaries

With family members and friends, co-workers and even 

strangers, we must feel safe to be ourselves and feel 

respected. Setting and sticking to personal boundaries 

can help. Here’s how you can do it:

■ Prioritize needs—Take the time to think through 

where you stand, what you can and cannot tolerate, 

and what makes you feel happy or uncomfortable.

■ Anticipate resistance—Expect that others may not 

easily understand your boundaries, especially if 

they have different backgrounds or personalities. 

■ Communicate boundaries—Clearly and directly let 

others know of your boundaries and reiterate them 

if you feel they are being overstepped.

■ Distance yourself if necessary—If you feel 

disrespected or have your boundaries crossed 

repeatedly, it may be time to cut off further 

interactions to protect your emotional wellbeing.

B-T1141E (5/23) ©2023 Magellan Health, Inc.
Practice self-care 

We are our own best advocates. It's vitally important that we take time to do the things that make us happy, keep us healthy 

and give us an outlet from negativity. Our wellbeing will improve and our relationships will also benefit. Try these activites: 

■ Try a delicious new recipe—Taking time to enjoy 

cooking or baking can be relaxing and fruitful when 

it’s time to eat!

■ Enjoy quiet time to rest or nap—Sometimes it can 

be hard to take a break. Take the opportunities as 

they arise and enjoy every moment!

■ Read a book or start a hobby—Keep your mind 

active and engaged in activities that bring you joy. 

■ Catch up for a visit or phone call with a loved 

one—Connecting with others can increase your 

sense of safety, belonging and security.

■ Volunteer—Giving of yourself to help others can 

improve your confidence, self-esteem and life 

satisfaction.

■ Get outside for fresh air and exercise—Sunshine 

and nature have been proven to boost mood. 

Sources: Mental Health America, Psychology Today, Inclusive Therapists

Help is available. Your Employee Assistance Program is completely confidential and available 24/7/365.

Give us a call at 1-866-580-9046 (TTY 711) or visit MagellanAscend.com to get started.