Empower Yourself Against Racial and Cultural Stress

Ryan C. T. DeLapp, PhD, is a psychologist who works with children, adolescents, and adults in New York City and the Washington, D.C., area. He is the founding director of the Racial, Ethnic, and Cultural Healing (REACH) program at The Ross Center. Dr. DeLapp publishes and presents widely on topics related to healing from cultural stress and empowering individuals of color.

• Introduction: Welcome to This WorkbookI. Getting Started1. What Does Being a Person of Color Mean to Me?2. Have I Experienced Cultural Stress?3. How Have I Been Impacted by Cultural Stress?II. How to Heal and Cope with Emotional Stress4. Noticing Emotional Stress5. How Can I Show Kindness and Understanding toward My Emotional Stress?6. My Emotional Stress Coping Assessment7. How Can I Make Helpful Decisions in the Moment When Emotionally Stressed?8. How Can I Soothe My Emotional Stress?9. How Can I Make Healthy Decisions over Time as I Heal from Emotional Stress?Part II Summary and TakeawaysIII. How to Boost Your Sense of Agency and Control10. Noticing When I Experience Agency Stress11. How Can I Show Kindness and Understanding toward My Agency Stress?12. My Agency Stress Coping Assessment13. How Can I Change or Improve Stressful Surroundings?14. How Can I Maintain Progress toward My Goals in Stressful Surroundings?Part III Summary and TakeawaysIV. How to Cope with Identity Stress15. Noticing Identity Stress16. How Can I Show Kindness and Understanding toward My Identity Stress?17. My Identity Stress Coping Assessment18. How Can I Grow My Self-Love and Appreciation with Identity Exploration?19. How Can I Grow My Self-Love and Appreciation with Identity Expression?20. How Can I Protect the Self-Love and Appreciation I Am Building?Part IV Summary and TakeawaysV. Putting the Pieces of Empowered Coping Together!21. How Do I Remember Everything I’ve Learned?22. How Can I Use My Cultural Stress Coping Cards to Practice Empowered Coping?Conclusion: Continuing Your Empowered Coping JourneyTherapy ResourcesScholarly InspirationsIndex

"This workbook gives you concrete strategies for both tackling stress and understanding yourself better amid society's varied racial challenges. Most exciting is the choose-your-own-path format, giving you extensive examples and options to help customize your journey through the book.”--Riana Elyse Anderson, PhD, School of Social Work, Columbia University"This book made me aware of stress and anxiety that I didn't realize I had, but also gave me ways to release it. I absolutely loved the Relationship and Community Map."--Daysia B., Detroit, Michigan"Dr. DeLapp addresses the unique stresses you face as a young person of color and provides evidence-based tools to help navigate them. I appreciate the interactive components, empowering stories, and practical guidance for dealing with difficult situations. An invaluable resource.”--Erlanger A. Turner, PhD, author of Raising Resilient Black Kids"As an African American college student on the verge of entering the corporate world, I know I'll be surrounded by people who don't look like me, and I will be forced to prove myself time and time again. The coping practices in this book really resonate with me."--Kaliyah J., Indianapolis, Indiana“This ‘must-have’ book is jam-packed with evidence-based, practical strategies. Through relatable stories and engaging worksheets and activities, Dr. DeLapp draws on extensive personal and professional experience to help you build your own ‘coping toolkit.’”--Phyllis L. Fagell, LCPC, author of Middle School Matters and Middle School Superpowers"This book opened my eyes to the ways cultural stressors have shaped not only how I see the world but also how I see myself. For example, the BEAT diagram taught me how to check in with myself not just emotionally, but physically and mentally too, and to approach those feelings with curiosity instead of judgment. The combination of reflection and action is what makes this book stand out."--Mariah P., Louisville, Kentucky"It was eye-opening for me to share this book with my son and hear his perspectives on the challenges he knows he will face as a young adult Black male. We've talked about these issues many times, but the book was very helpful in organizing and directing the conversation."--Darlene D., Dayton, Ohio"This book helped me confront some feelings and identity issues I’ve been dealing with for a while. I like that Dr. DeLapp offers an abundance of solutions, versus just explaining the causes of stress."--Shelby J., Lexington, Kentucky"This insightful, affirming book is much needed and long overdue. Dr. DeLapp empowers you not only to build coping skills, but also to grow, heal, and overcome racial challenges."--Monnica T. Williams, PhD, ABPP, School of Psychology, University of Ottawa, Canada"Dr. DeLapp is an expert on treatment considerations for racism-related stress. He has created a highly interactive, engaging book with a treasure trove of practical tools derived from CBT, DBT, ACT, CFT, and other evidence-based approaches."--Simon A. Rego, PsyD, ABPP, coauthor of The CBT Workbook for Mental Health-