The Trauma Educator/ Dr. Carlian Dawson, Ed.D.
In these high-stakes times of traumatizing political unrest, Black people are once again being called to endure, resist, and fight back against systems designed to wear us down. The weight of injustice, the never-ending news cycle of violence against our community, and the constant need to defend our existence all take a deep toll—not just on our minds and bodies, but on our children / grandchildren and their future.
But let’s be clear: We are not just here to survive. We are here to thrive. That means prioritizing our well-being, our peace, and our ability to pour into ourselves and our children, even in the midst of uncertainty and struggle.
As The Trauma Educator, I want to remind you that your mental and emotional health is non-negotiable, it is your wealth. The world may not give us permission to rest, but we must claim it anyway. Our children need us whole; our families need us grounded, and our communities need us well.
Here is something you should do when feeling agitated, overwhelmed, or emotionally exhausted:
Take a pause then breathe and blow – Give Yourself a Moment of Control
- Taking a pause can literally save your life! This simple act does powerful things:
It calms your nervous system, reducing panic, anxiety, and physical tension. - Taking a breath delivers oxygen to your brain, helping you think clearly, make better decisions, and respond with intention instead of reaction.
- Blowing grounds you in the present, reminding you that you are still in control—even if the world around you feels chaotic. When the weight of the world is pressing in, when your heart is racing or your mind is spiraling, your pause is your first line of defense.
Stop. Inhale deeply. Exhale slowly. Do it again. Let yourself sit in the stillness. Close your eyes if you can. Block out the noise for just a moment and focus only on your breath moving in and out. This is not weakness. This is not avoidance. This is strength in motion. And here’s the beautiful part: when you practice this pause in front of your children—when you model taking a breath instead of yelling, walking away instead of breaking down—you’re teaching them something powerful too. They learn that they don’t have to be consumed by their big feelings. They learn that it’s okay to pause and take a breath, to reset, to gather themselves. And eventually, they will begin to mirror your response when their own emotions get too big to carry.
Taking a pause is not ignoring the fight. It’s preserving your strength for it.
So give yourself that moment. Take the pause. Breathe. Blow. Reset.
You’re worth that care—and so are the ones watching you.
Final Word: You Are More Than This Moment
Black people are more than our pain, more than our resistance, and more than the struggles we endure. We are creators, healers, builders, and protectors of joy. Taking care of yourself in these times is not selfish—it is necessary, it is self-love. It ensures that you live to fight another day, to love another day, and to reclaim the future that belongs to us and our children. Be gentle with yourself. Be intentional about your healing. And remember: Your peace is your birthright, protect it.With strength and love, The Trauma Educator/Dr. Carlian Dawson, Ed.D., co-author Black Trauma What Happens to Us!
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