Self Care

There’s lots of evidence that racism can affect your wellbeing, and so you may want to consider the following soon after a racist incident:

  1. If you are ever in immediate physical or emotional danger, try to get to a place where you feel safe.
  2. It is possible that you will ruminate (replay the incident over and over again in your head) after the incident. This is normal, however it can also lead to other symptoms if it persists, such as stress or depression. For this reason it may be good to debrief with others soon after the incident, such as supportive friends, family and/or a counsellor.
  3. You may also feel a wide range of emotions e.g. angry, upset, afraid. Again, this is normal and talking to supportive friends, family and/or a counsellor may help you to process the incident.
  4. While the incident is fresh in your mind, consider making a note of the details you might need when making a report, such as dates, times, words used, and a description of the perpetrator.
  5. Consider whether or not you would like to report the incident. If you decide to report the incident, you can refer to the options provided on this website to determine where you would like to send your report.
  6. Were there any witnesses and do you have their contact details? If you are able to contact the witnesses, talk to them about what happened. Ask them if they would be willing to provide a witness statement and whether they recorded any evidence of the incident, like a photo, video, or audio recording that they would be willing to provide as evidence in a statement.


While All Together Now cannot offer counselling, we have listed a few services below that might be able to help:

  • The Ethics Centre offers Ethi-call, a free, private, anonymous one-hour call with an ethics counsellor, who takes you through a series of questions that help shine a light on any dilemma (such as whether or not you should report the incident).
  • Lifeline provides free crisis support 24 hours over the phone as well as online counselling from 7am to midnight.
  • For young people aged 25 or less, eHeadspace and Kids Helpline will offer free counselling online or over the phone.
  • Beyondblue has compiled a list of counselling services available throughout the country.

You can also look for a counsellor near you at the Australian Counselling Association.

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