“Your coping behaviors show you what needs witnessing, caring for, and unburdening. If we can just approach them with curiosity and compassion, we might find what is underneath it all.” ― Natalie Y. Gutiérrez
The weight of trauma for BIPOC communities is uniquely layered by generational pain, systemic racism and daily microaggressions. It impacts our emotions and thoughts, and it settles into our bodies. Our experiences aren’t overcome by ignoring them, though it may seem easier to supress them by pretending it does not exist. It manifests itself in the we move and breathe. Trauma reshapes our nervous system, invades our muscles, disrupts our organs, and leaves its mark. If we can take the time to reflect on the ways our bodies have endured and internalized the impact of generations of racial injustice and inequality, we would realize how much we need to embrace, embody, and be more cognizant of how much our bodies actually carry. With [this] body awareness comes the awareness that healing needs to happen in a very real and embodied way. This is what I like to call “taking our bodies back” –– which is our way of reclaiming some of what has been taken from our brothers, sisters, mothers, and fathers, and ourselves. This is what I call Body Advocacy.
Body Advocacy is about reclaiming agency over our bodies (emphasis on reclaiming). It’s about becoming aware of the ways that our cultural experiences have indeed been traumatic, with trauma showing itself through tension, pain, fatigue, frustrations, and even diseases. It is using this awareness not to avoid, but to respond to our bodies with care, intentionality, and in collective solidarity. For BIPOC communities, it’s also an act of resistance—a rejection of systems and narratives that have long told us that our bodies are unworthy [of care]. Body advocacy is not just about surviving trauma; it’s about reclaiming what has been taken, and to take control of our own ability to thrive. Think of body advocacy as a collective shout that “we are here, we are strong, we are worthy, and we will thrive.”
“Ultimately, body liberation is about freeing yourself from the commodification of your body, rejecting the use of your body as a tool of capitalism, and claiming your freedom. It’s about abandoning colonized ideas of acceptability and reclaiming the freedom to live your life on your terms and use your body as a vehicle for your pleasure and exploration of the world.” ― Dalia Kinsey
The process of body advocacy begins with recognizing how trauma shapes us physically. As trauma remains unprocessed, it situates itself in our bodies, creating a chronic stress response (amongst other things). For some, this may look like tight shoulders and chronic fatigue. For others, it looks like breathing concerns, heart problems, or even long-term health issues. These responses aren’t a sign of weakness—it is our bodies’ best attempt to keep us safe. But over time, these responses [and unprocessed trauma] take their toll. By paying attention to these signals, we take the first step towards advocating for ourselves. We take a step forward saying “black bodies matter” in a world that has often shown otherwise.
Many of my clients often navigate systemic racism in court, schools, extracurricular activities for their children, and even within their friend groups. When looking for a way to navigate the impact of these experiences, they are often encouraged to “press on…(because) they are just words”. But are they just words? Through processing and therapeutic reflection, my clients are uncovering just how deep the impact of these experiences are on their bodies. Exhaustion. Depression. Low Energy. Anger. Chronic Stress. High Levels of Cortisol & Adrenaline. Full on depletion. And yet––they are told they cannot rest. They are told to keep going, to prove themselves, to be strong, to “keep in line.” The more they become aware of the impacts racism, oppression, and microaggressions has on their bodies, how this impacts their family systems and their jobs, the more they build the strength to say: “no more…our bodies have been through enough.” This is what I implore you to say too: “enough is enough, we are taking our bodies back.”
“I promise you that your body (the vessel that stores all your stories and feelings) has so many important things to say to you. Are you willing to take the risk and listen?” ― Natalie Y. Gutiérrez
The question, then, is how? How do we take back our bodies? How do we advocate for them in a way that acknowledges the depth of our experiences and paves the way for healing?
Take these 5 ways as a start:
Reconnect with Your Body Through Awareness
The first step in body advocacy is learning to listen. Our bodies are always speaking to us, but many of us have been conditioned to tune them out—pushing through pain, ignoring discomfort, and suppressing emotion. Reconnecting with your body starts with awareness. Take moments throughout your day to check in with yourself. Where do you feel tension? What sensations do you notice? Are you breathing deeply or shallowly? Do you recognize where this is coming from (your job, internalized voices and pressures, etc.).
Practices like mindfulness and body scans can help you cultivate this awareness. A body scan, for example, involves slowly bringing your attention to each part of your body, from head to toe––holding space for you to just compassionately be. This simple practice can help you identify where you’re holding tension and what your body might need. Awareness is the foundation of advocacy because it allows you to understand your body’s unique language.
Heal Through Intentional Movement
Trauma often leaves us feeling disconnected from our bodies, as though they are no longer safe because of the trauma and discomfort they can hold. Movement is one way to bridge that gap. This doesn’t mean rigorous exercise (unless that’s your thing). It can be as simple as walking, stretching, or dancing. The goal is not perfection or performance—it’s reconnection and being free.
For BIPOC individuals, engaging in culturally significant forms of movement can be especially powerful. Whether it’s traditional dances or activities, these practices can help you feel rooted in your identity while moving toward healing. Intentional movement is not about pushing your body to its limits, but about honoring what it can do and releasing what it’s been forced to hold.
Use Your Breath as a Tool
Breathing is something we do every moment of every day, yet we rarely think about it. But the way we breathe has a profound impact on how we feel. When we’re stressed, our breathing tends to become shallow, sending a signal to our nervous system that we’re in danger. By practicing deep, intentional breathing, we can shift our bodies out of a stress response and into a state of relaxation (and reconnection).
One simple practice to try is diaphragmatic breathing, where you focus on breathing deeply into your belly rather than your chest. Inhale through your nose, letting your belly expand, and exhale slowly through your mouth. Doing this for just a few minutes can help calm your nervous system and reconnect you with your body. Breathwork is one of the simplest and most accessible tools for body advocacy because it can be done anytime, anywhere. You are in control.
Embrace Rest and Recovery
In a world that often equates productivity with worth, rest can feel radical—especially for BIPOC individuals who have been conditioned to push through to the point of exhaustion. But rest is essential for healing. When you rest, you give your body the space it needs to recover and repair. Rest isn’t just about sleep; it’s about creating moments of stillness and free existence, whether that’s lying down, meditating, or simply taking time to do nothing.
Creating a rest practice might involve setting boundaries around your time, saying no to demands that drain you, or carving out moments in your day to pause. It’s about giving yourself permission to prioritize your well-being, even when the world tells you not to. Rest is not a luxury—it’s a necessity
“We must believe we are worthy of rest. We don’t have to earn it. It is our birthright. It is one of our most ancient and primal needs.” –– Tricia Hersey
Reclaim Cultural and Ancestral Practices
For many BIPOC individuals, healing comes from reconnecting with cultural traditions and ancestral wisdom. These practices remind us of where we come from and offer tools for navigating where we are. Whether it’s preparing cultural dishes, engaging in communal traditions, expressing through dance, or participating in storytelling, these practices can provide a sense of grounding and belonging.
Cultural practices are more than just traditions—they’re acts of valid existence that have been passed down through generations. Reclaiming them is a way of saying, “I honor the strength of those who came before me, and I carry that strength forward.” Whether it’s through food, music, or ceremony, connecting with your culture can be a powerful part of body advocacy.
Body advocacy is deeply personal, but it’s also collective (emphasis on collective). Healing ourselves means connecting and healing [with] the communities we are a part of. When we take back our bodies, we reject the systems and narratives that have tried to diminish us. We declare that our bodies are not only worthy of care, but also capable of reconnection, reclamation, and transformation
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This journey is not linear, nor is it easy. It requires patience, reflection, and a willingness to confront the ways trauma has shaped us. But it is also a journey that is possible and that many are already taking (as I said, I am seeing this beautifully in the lives of my clients). It’s about finding hope in the spaces where trauma once lived, and creating a new relationship with ourselves that is rooted in compassion, respect, and care.
Body advocacy is not just about healing the past—it’s about building a future where our bodies are ours again. It’s about reclaiming the power that has always been within us and using it to thrive with one another.
Let’s take back our bodies.
Resources
Gutierrez, Natalie. The Pain We Carry: Healing from Complex PTSD for People of Color.
Kinsey, Dalia. Decolonizing Wellness: A QTBIPOC-Centered Guide to Escape the Diet Trap, Heal Your Self-Image, and Achieve Body Liberation
Hersey, Tricia. Rest Is Resistance: A Manifesto
About the Author:
Josh Dale, MDiv, RP (Qualifying), CCTS-I, is a compassionate therapist and advocate dedicated to supporting the mental, emotional, and somatic healing of the Black community. With over a decade of experience, Josh specializes in trauma––also working with grief, racial identity, attachment issues, and emotional wellness––offering clients a safe space to explore their stories and reclaim their strength.
As a transracial adoptee, Josh deeply understands the complexities of identity, direct/indirect racism, and resilience. His integrative therapeutic approach weaves together attachment-based therapy, DBT, CBT, Narrative Therapy, IFS, and trauma-informed practices, centering the unique needs of each client. Josh’s work is particularly focused on addressing how trauma impacts the body, helping clients reconnect with themselves through somatic awareness and empowerment.
Beyond individual therapy, Josh is a creative writer and speaker who facilitates engaging workshops that explore mental health, body awareness, and healing in BIPOC communities. Through his writing, podcast episodes, and workshop opportunities, he sheds light on the intersections of [racialized] trauma and collective healing, inspiring others to embrace their journeys with compassion and hope, and guide them into self-agency.
Instagram: @joshdale.therapy
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