Caring for your Mental Health as an LGBTQIA+ Individual

Sexual and Gender Minority (SGM) individuals experience elevated stress and unique stressors compared to cisgender heterosexual individuals. For SGM individuals stress is often related to identity development and expression.

While there is significant literature on the health consequences of prejudice and discrimination related to racial identity, research considering the stress and discrimination faced by SGM individuals is nascent. Research suggests that SGM stress is associated with anxiety, chronic rumination, and post-traumatic stress disorder.

The experience of chronic or repeated stress has been associated with adverse health outcomes including depression, cardiovascular disease, and diabetes; all disproportionately exhibited in people who are SGM. Although one’s identity is inescapable, there are steps individuals can take to reduce the effects of stress associated with SGM identity.

Mental Health Care Strategies for LGBTQIA + individuals

Find social support

Seek out support from the LGBTQIA+ community in person (CenterLink) or online. National organizations such as The Trevor Project and PFLAG offer online opportunities to connect with supportive communities. Social support has been shown to reduce the effects of stress on mental and physical health. Furthermore, giving someone else social support as a community member or ally can help the provider’s health .

Social support can each be effective in reducing stress in multiple forms:

• Emotional support: Giving comfort to someone in need, providing encouragement and hope, or just spending time talking to someone.
• Informational support: Providing information that someone can use to deal with a stressful situation.
• Instrumental support: Supplying tangible resources such as grants to support community activities or just giving someone without a car a ride.

Engage with the LGBTQIA+ community to both provide and receive support. To facilitate engagement there are resources for being an ally and the Alliance For Justice publishes an Advocacy Toolkit. Other organizations offer opportunities to make a difference through volunteer work including the Human Rights Campaign, The Trevor Project, and the National LGBTQ Task Force.

Take time for yourself

Taking some time to check in with yourself is a great way to reduce stress. There are many techniques you can use to do this.

• Mindfulness meditation is a method for reducing stress by practicing non-judgmental awareness and staying in the present moment. It is helpful for reducing anxiety and stress  and has been used in the context of queer resilience. Mindfulness is something that anyone can practice with free online tutorials and instructions.
• Nature therapy or green therapy involves exposure to nature and can include going for a walk in a park, spending time at the beach, or going on a hike. Getting a breath of fresh air may reduce anxiety by helping you disconnect with stress.
• Talking to an affirming therapist or counselor is a great way to process stress. Many services now allow you to find counselors with SGM or LGBTQIA+ experience. Try looking up LGBTQIA+ counseling and therapy in your area. With the advent of online access to therapy, it is easier than ever to see SGM-friendly counselors.

Practice self-care

Self-care is another important tool for reducing stress. It involves focusing on your own well-being and can include improving your health behaviors, such as practicing good sleep hygiene and prioritizing movement.

Recommendations for sleep hygiene

• Get 7 to 9 hours of sleep per night.
• Keep the bedroom cool and dark.
• Keep a consistent sleep schedule.
• Limit daytime naps.
• Limit caffeine and alcohol consumption.

Recommendations for movement

• The American Heart Association recommends 150 minutes of moderate to intense, or 75 minutes of high-intensity aerobic activity weekly. This could include going for a brisk walk, jogging, cycling, or swimming. Anaerobic exercise like lifting weights is also recommended.
• Participating in sports is another great way to get some exercise, and it may also provide social support. Consider joining an LGBTQIA+ sports league in your area.
• Find activities you enjoy. These are the ones you will sustain, setting yourself up for long-term change.

Other self-care activities may include meeting dietary and hydration needs, and taking breaks between work and social obligations.

Take pride in who you are and take the steps you need to prioritize your health. Remember that the SGM community is resilient and has existed for thousands of years. We have overcome many obstacles, and will continue to promote equality, equity, and advocacy. While doing so, it is important that you help yourself so that you are better able to help those around you.

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