Mental health challenges are tough enough, but LGBTQ+ people often face added difficulty. Dealing with societal stigma, family rejection, or simply being misunderstood takes an emotional toll. The good news is you don’t have to endure these struggles alone. Mental health professionals recommend several practical steps to build resilience and improve mental health.
LGBTQ Mental Health Struggles
Being part of the LGBTQ community can bring immense joy and pride, but it also comes with stressors that many other people don’t experience. If you’re facing any of the following struggles, you’re not alone:
- Discrimination and bias: Experiencing prejudice in the workplace, school, and social settings causes anxiety and stress. The fear of being judged or mistreated often leads LGBTQ people to hide parts of their identity, which feels isolating and chips away at their self-esteem.
- Family rejection: Coming out is a deeply personal choice, but for many LGBTQ people, it leads to rejection by loved ones. This lack of support is a major contributor to depression and even homelessness among LGBTQ youth.
- Internalized stigma: Growing up in a world that’s not always accepting leads to internalized shame. You might find yourself second-guessing your worth or feeling guilty for simply being who you are. These feelings are common but can be profoundly harmful if left unaddressed.
Protecting LGBTQ Mental Health
Whatever you’re going through, you don’t have to go it alone. Here’s how to thrive as an LGBTQ person.
Build a Support Network
When you feel overwhelmed, a strong support system makes all the difference. Try these ideas to find people who affirm and accept you:
- Seek out like-minded people: Local LGBTQ centers or meetups offer a safe space to connect with others who understand your experiences. Whether you’re looking for casual social events or more structured LGBTQ support groups, these organizations combat feelings of isolation.
- Join an online community: If you’re in a remote area or hesitant about in-person meetings, hop online. Platforms like Reddit or Facebook have dedicated LGBTQ groups where you can share your experiences and seek advice from others who’ve walked a similar path.
- Turn to friends who support you: Not everyone in your life will understand, and that’s okay. Focus on building relationships with those who do, whether it’s a childhood friend, a coworker, or a romantic partner.
Consider LGBTQ-Affirming Therapy
Therapy can be life-changing, but not all mental health professionals understand the unique challenges of being LGBTQ. Affirmative therapy goes beyond mere acceptance—it validates your experiences and focuses on helping you thrive.
When looking for a therapist, choose someone who has experience working with LGBTQ clients. Check their credentials and look for reviews or testimonials confirming this. It’s okay to ask questions during a consultation to ensure a good fit.
Virtual therapy sessions are increasingly popular and make it easier to connect with an LGBTQ-affirming therapist, no matter where you live. Online platforms often allow you to filter providers by specialties, including LGBTQ mental health.
If you ever feel misunderstood or judged, it’s time to move on. Therapy should be a safe space, not a source of additional stress. Keep searching until you find someone who makes you feel comfortable.
Engage in Daily Self-Care
Self-care isn’t just bubble baths and scented candles. Here’s how LGBTQ people can practice self-care:
- Set boundaries: If certain family members or friends continually invalidate your identity, it’s okay to limit your interactions with them. Protecting your mental health isn’t selfish—it’s self-care.
- Create a daily routine: Having a go-to routine helps you feel more in control during challenging times. Incorporate little rituals into your day, like journaling, morning stretches, or listening to your favorite podcast.
- Find joy in a new hobby: Activities like painting, cooking, or gaming can be a great way to relieve stress. Hobbies provide a healthy escape from daily struggles and help you tap into your creative side.
Practice Mindfulness and Stress Management
Mindfulness is a powerful tool for coping with anxiety, depression, and stress. It’s all about staying present in the moment and being kind to yourself. Here’s what to do:
- Try meditation: Download a guided meditation app on your phone. Just 10 minutes a day can reduce stress.
- Engage in breathing exercises: Simple techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, and pausing for four) calms your nerves and restores your focus.
- Stay active: Even in small doses, physical activity releases endorphins that improve your mood. From walking around the block to dancing in your living room, moving your body works wonders for your mental health.
Advocate for Yourself and Others
Advocacy doesn’t have to mean speaking at a podium or organizing protests. Sometimes, it’s as simple as standing up for yourself or supporting a friend in need.
The first step is to learn your rights. Familiarize yourself with local anti-discrimination laws and resources available to LGBTQ individuals. Then, speak up when it’s safe to do so. This might include correcting a hurtful comment or reporting workplace discrimination.
Finally, support LGBTQ causes by volunteering for or donating to organizations that provide resources for this marginalized population. It’s a great way to meet people who share your values while contributing to the community.
Know When to Seek Professional Help
Despite your best efforts, mental health struggles may sometimes become overwhelming. There’s no shame in seeking help—in fact, it’s among the bravest things you can do. If you’re experiencing persistent sadness, difficulty concentrating, changes in sleep patterns, or thoughts of self-harm, it’s time to reach out to a professional.
A Brighter Tomorrow Starts Today
At Mindwell Urgent Care, we provide compassionate, personalized mental health care for LGBTQ+ individuals navigating mental health struggles, with urgent appointments available during a mental health crisis. Our board-certified providers have you covered, whether you prefer an in-person visit to our Dallas, TX, office or a telepsychiatric virtual appointment for residents of Texas, Oklahoma, New Jersey, Florida, and Kansas. Contact us today to take the first step toward a brighter tomorrow.