Self-Care For LGBTQ Individuals: Safe Spaces & Mental Health Support
- For those experiencing suicidal thoughts, please contact the 988 Suicide & Crisis Lifeline at 988
- For those experiencing abuse, please contact the Domestic Violence Hotline at 1-800-799-SAFE (7233)
- For those experiencing substance use, please contact SAMHSA National Helpline at 1-800-662-HELP (4357)
For members of the LGBTQ+ community, self-care can be an important tool for emotional and mental health. LGBTQ+ individuals live in a world that can often be unwelcoming toward and even dangerous for people of their sexual orientation or gender identity, which can cause significant negative mental health impacts. While experts agree that systemic changes will be necessary in order to create a more inclusive environment for those of all identities, implementing self-care strategies can be important for queer folks currently facing discrimination and other barriers in daily life. Below, we’ll talk about the unique self-care needs of people in the LGBTQ+ community and provide self-care tips for overall well-being.
Understanding the need for specific self-care for LGBTQ individuals
While all people can benefit from implementing self-care practices, there may be a need for specific types of support in the LGBTQ+ community. Members of this + community often face unique challenges that can have a negative impact on mental and emotional health, including discrimination, rejection, and navigating environments that may not be safe or affirming. All of these experiences may increase rates of anxiety, depression, and trauma in the queer community. Additionally, internalized stigma and the ongoing pressure to hide or defend one's gender identity or sexual orientation can take a toll on self-worth. Because of these unique experiences, queer people may need unique strategies for care and resilience.
It can also be important to note the role of intersecting identities, or when a person holds multiple marginalized identities. For example, a queer person of color may face discrimination and prejudice based on both their racial identity and their gender identity and/or sexual orientation. The concept of intersectionality illustrates how this overlap can create unique and compounding negative effects for a given individual.
Core elements of self-care for the LGBTQ+ community
To this end, a key element of LGBTQ+ self-care may include creating space to process emotions and seek validation. This might include therapy with an LGBTQ+-affirming provider, connecting with trusted friends, and practicing self-compassion during difficult moments.
For individuals who are transgender, non-binary, or gender-diverse in particular, it may be helpful to engage in practices that affirm their gender identity. This could include wearing affirming clothing or spending time in LGBTQ+ spaces, online or in person. Connecting with others in the community can also help individuals stay informed on any local events and social opportunities that may benefit mental health by increasing a sense of belonging.
Strategies for daily wellness
Self-care involves being proactive in maintaining physical and mental health, which typically means implementing practices or strategies to maintain or improve overall daily wellness. These practices can be divided into mental, emotional, and physical health approaches.
Mental health self-care for LGBTQ individuals
Creating a daily routine dedicated to improving mental health may help increase resilience and improve self-confidence in LGBTQ folks. Many find setting regular time aside to practice techniques such as mindful breathing or meditation to focus the mind and body to be helpful. Regularly creating art, music, or writing can also be a way to affirm identity and improve mental health. Balancing time alone to recharge and reflect with time spent in supportive community can be recommended as well.
Emotional self-care for the LGBTQ+ community
Lived experiences of anti-LGBTQ+ discrimination can have significant negative impacts on an individual’s emotional health. As such, emotional self-care for young people and adults in the LGBTQ+ community may involve acknowledging and validating one’s feelings without judgment or shame. It can also look like having healthy outlets for your emotions, such as journaling, confiding in a trusted friend, or meeting with a therapist. If you’ve experienced trauma, seeking trauma-informed careI from a therapist is typically recommended.
Physical self-care practices to consider
Physical self-care involves taking intentional steps to care for your body. One commonly recommended approach is getting regular exercise, which research suggests may help improve mood and quality of life. The most effective form of exercise is typically the one that you enjoy, so it can look like anything from regular nature walks at the park to online dance videos to going to the gym with a friend.
It may also be important to prioritize quality sleep. Research suggests that getting a good night’s sleep may help improve mental health and well-being and reduce anxiety and stress. Strategies for improving sleep may include avoiding screen time and caffeine before bed and ensuring that the sleep environment is dark, quiet, and free from distractions.
Mindfulness and self-compassion practices
Self-care can also include implementing mindfulness and self-compassion practices. These may help keep a person grounded in the present, calm, and focused on what they can control.
Mindfulness practices for self-care
Mindfulness is the practice of being present in the moment with openness and without judgment. Practicing mindfulness may help reduce stress and anxiety. Some common mindfulness practices to consider exploring include:
- Breath awareness. Simple breathing exercises may help reduce anxiety and increase focus. You may try setting aside a few minutes each day to slow your breath, notice its rhythm, and gently return to it when your mind wanders.
- Body scans. A body scan meditation encourages you to tune in to physical sensations without judgment. This approach may help you reconnect with your body in a compassionate way.
- Reflective journaling. Reflective journaling is a form of mindfulness that helps you explore your thoughts and emotions through writing.
- Grounding exercises. Using the five senses, like naming five things you see or touching a comforting object, can help bring you back to the present when feeling overwhelmed or dissociating.
Self-compassion techniques
In addition to mindfulness practices, it may be helpful to implement self-compassion techniques. One strategy can be to use positive self-talk or affirmations. Affirmations can replace harsh inner criticism with gentle, supportive language. Examples may include sayings like, “It’s okay to feel this way” or “I deserve love and kindness.” Other forms of self-compassion can include writing yourself a supportive letter, surrounding yourself with affirming voices, and reframing negative thoughts.
Building a support network that includes affirming individuals and safe spaces
For members of the LGBTQ+ community, self-care may also involve finding or building a strong support network, which may involve seeking out safe, affirming spaces.
Below are some tips for building this kind of network.
Seek safe spaces that affirm every gender identity
Finding safe spaces can be a vital part of self-care for members of the LGBTQ+ community—especially for queer people of color and gender-diverse individuals, like those who are non-binary, transgender, genderqueer, or genderfluid. These spaces can allow people to express their authentic selves without fear of judgment or discrimination and can contribute to a sense of belonging.
Safe spaces may be found by seeking out LGBTQ+ events or community centers, which are often explicitly inclusive of all gender identities. Some areas may also have bookstores or library branches that host LGBTQ+-centric events. You could find a safe space as well by attending events such as workshops, Pride rallies, protests, or other LGBTQ+-focused events. Those who have trouble finding queer community in their area might explore welcoming online spaces and resources too.
Forming a “chosen family” or other group of supportive friends
Particularly when a person’s family of origin is not supportive, connecting with a “chosen family,” or a group of supportive friends, can be a way to build a safe space. These connections can offer emotional and practical support in safe, validating emotional environments. A chosen family can also be present for exciting life events, such as a wedding, a name change, birthdays, or other milestones. Creating and maintaining a chosen family can be a powerful act of self-care and self-love for queer folks.
Navigating crises related to gender identity
Experiencing a crisis related to gender identity—whether internal or external—can be isolating and overwhelming. Having a plan for navigating instances of discrimination, rejection, or internal conflict when they arise may help a person protect their mental health and well-being. Some strategies that could help in times of crisis may include:
- Prioritizing safety. Removing yourself from physical or emotional danger whenever possible will typically be the first priority. This may involve reaching out to a friend or a crisis center like the Trevor Project or another organization if needed.
- Acknowledging your feelings. Validating the emotions you feel and meeting them with compassion may help you avoid the harmful effects of self-criticism or self-judgment.
- Seeking affirming support. Reaching out to an affirming friend or therapist to process what you’ve experienced and feel supported can be an important next step.
- Practicing grounding or other coping techniques. Using grounding techniques like deep breathing, mindfulness, journaling, or sensory exercises can help calm overwhelming thoughts. These techniques may also help bring you back to the present moment and reduce panic or dissociation.
Connecting with a mental health professional
To cope with mental health challenges resulting from or exacerbated by lived experiences of discrimination, members of the LGBTQ+ community may benefit from connecting with an affirming mental health professional or therapist. This type of provider can create a safe space where a person can feel validated in their identity and their emotions. A therapist can then help a client process their experiences, explore their feelings, and get support for mental health concerns and life challenges.
While some people prefer in-person therapy, others may not have affirming providers in their area or may feel uncomfortable connecting with a therapist face-to-face. In such cases, online therapy can be a more convenient or comfortable alternative. It allows you to connect with a licensed therapist remotely from the comfort of home or anywhere you have an internet connection. Research suggests that online therapy can often be as effective as in-person therapy for treating a variety of emotional and mental health concerns.
Takeaway
Why is self-care so important, especially in the LGBTQ community?
Regularly practicing self-care can have many potential benefits, including for those in the LGBTQ+ community. It may help a person treat themselves with compassion and improve their confidence, resilience, and mental well-being, even in the face of discrimination and distressing news. Particularly when it includes things like learning to set boundaries, spending regular time in nature, prioritizing joy, and finding ways to preserve one’s energy, self-care can be crucial in helping a person thrive.
How does gender identity apply to self-care?
A person with a marginalized gender identity may need additional or different forms of self-care due to the lived experiences of discrimination they may face. For example, a person who is transgender or gender non-conforming may experience identity-based discrimination in their daily life, which could translate to an essential need for gender-affirming talk therapy.
How to provide care for LGBTQ patients?
When treating LGBTQ+ patients, it can help to take an inclusive and affirming approach, which can include things like listening to and respecting their lived experiences, using their preferred name and pronouns, and not pathologizing their identity. A wealth of literature emphasizes the importance of this type of care for queer people, who are often dealing with discrimination, inequitable power dynamics, and systemic barriers in their day-to-day life.
What is affirming care for LGBTQ?
Affirming care is a specific approach that can be used in the process of providing healthcare. This set of ideas serves to remind providers of the systemic barriers LGBTQ+ people face, their history of mistreatment in the healthcare industry, and the unique personal needs of people in this population. Typically, a provider will need to receive specific education in order to be equipped to provide the most effective and inclusive care.
How do you create a welcoming environment for LGBT patients?
There are many different ways healthcare providers can create a welcoming environment for LGBT patients, whether they’re mental health professionals treating depression or physical health professionals providing routine care. Using gender-neutral, inclusive language (such as “partner” or “spouse” instead of “husband,” “boyfriend,” “girlfriend,” or “wife”), asking for and using the person's preferred name and pronouns, and not giving unsolicited advice based on their identity are a few examples.
What is the best therapy approach for LGBTQ?
There isn’t necessarily one best therapy approach for LGBTQ+ individuals, as each person may be facing unique challenges. That said, being able to use an inclusive and affirming framework on top of any specific modality can be a recommended ability for any clinician.
Why is LGBTQ counseling important?
Having the option to pursue LGBTQ+ counseling can be important for promoting good mental health among queer people. In a world where they often face stigma and discrimination, having a safe and affirming place where they can receive mental health care that may help them work toward a healthier future is often critical for well-being.
What are the approaches to LGBTQ therapy?
One of the most widely recommended approaches to LGBTQ+ therapy is affirming therapy. This approach can be layered on top of another modality, such as cognitive behavioral therapy. It involves things like the responsibility to respect and not pathologize a queer person’s experience or identity and using inclusive language.
How does LGBTQ discrimination affect mental health?
Discrimination that members of the LGBTQ+ community may face in today's world can affect mental health in many different ways. For example, it could lower self-esteem and increase a person's risk of depression, anxiety, substance misuse, self-harm, and other serious concerns.
How to be LGBTQ friendly?
Being LGBTQ+-friendly often simply involves treating a queer person with warmth and without judgment. It can also be crucial to ask for and then use a person's preferred name and pronouns, use gender-inclusive language otherwise, and push back when you notice misgendering or harassment happening.
- Previous Article
- Next Article