How Minority Stress Can Affect Mental Health

The American Psychological Association defines “minority stress” as “the physiological and psychological effects associated with the adverse social conditions experienced by ethnic, racial, sexual, and gender minorities, and others who are members of stigmatized social groups.” Minority stress can come from overt discrimination and exclusion, microaggressions, and subtle forms of being treated differently. Here, we’ll explore the basics of the minority stress model, examine how minority stress can affect mental health outcomes, and share how people from various marginalized groups can get support for their mental well-being. 

The minority stress model

The minority stress model was developed by Ilan H. Meyer, Professor Emeritus of Sociomedical Sciences at Columbia University. Meyer and others have conducted extensive research on sexual minority populations, with findings showing that sexual and gender minorities and other marginalized groups tend to experience a distinct type of stress related to stigma and prejudice. 

How stress can accumulate among racial and sexual minority populations and other marginalized groups

Minority stress can accumulate as a result of both distal and proximal factors. Distal minority stressors are those that result from people or organizations. For example, a person with one or more marginalized identities may experience job loss or trouble finding work as a result of discrimination, which can lead to a cycle of chronic poverty and further discrimination. As a result, they may experience additional negative mental and physical health outcomes, which can make it harder to find stable work, etc.

Proximal minority stressors typically stem from internalized ideas that lead to self-rejection. For example, people from marginalized groups might grow to expect rejection and discrimination because of their lived experiences, media messages, and other factors. This effect can exacerbate the physical and mental health impacts of direct discrimination and stress.

Marginalized identities and intersectionality

There are many different identities that are stigmatized in society today, and a person holding any of these may experience heightened minority stress. The concept of intersectionality explains why this can be. For example, a person of color who is also a member of the LGBTQ+ community and is disabled may experience unique forms and impacts of discrimination at the intersections of oppression of these three marginalized identities. Such experiences can lead to unique and complex stressors and compounding mental health effects. 

Statistics on the mental health of those with marginalized identities

A few statistics can illustrate the challenges that individuals with marginalized identities often face today:

• LGBTQ+ individuals of color are at higher risk of suicide due to their lived experiences than queer people overall and people overall, and they also face barriers to receiving care. Around 28% of queer adults of color are uninsured compared to 8% of adults overall. 
• Individuals with a high functional disability have 522% greater odds of receiving an anxiety diagnosis than non-disabled people and tend to also experience higher levels of psychological distress.
• One in eight LGBTQ+ people have experienced some type of unequal treatment in a healthcare setting because of their queer identity, and seven in 10 trans people specifically have experienced transphobia in a healthcare setting.

Strategies to protect mental health

Many experts agree that fundamentally reshaping the systems that perpetuate systemic inequalities will likely be required to  meaningfully address the issue of widespread minority stress. In addition to the large-scale advocacy that will be required to make such changes, individuals may be able to take steps to promote their mental well-being even in the face of minority stress.

Join a support group

Various studies have identified having a strong social support system as a potential protective factor against certain mental illnesses. Having a support system that includes people with shared identities who can relate to each other's challenges and appreciate each other's joys can be especially important for those of marginalized identities. Looking for a relevant support group or social group for you—whether it's online or in person, formal or informal—may be helpful if you’re struggling with the effects of minority stress. 

Practice journaling

Research evidence suggests that journaling can be a highly impactful practice for mental health. Journaling may help individuals process challenging emotions, whether they’re related to discrimination or ordinary life stressors. Journaling doesn’t have to involve an elaborate process; the simple act of regularly writing about one’s thoughts and emotions may help reduce stress. 

Practice meditation

Another practice that may help with stress is mindfulness meditation. By learning to nonjudgmentally observe thoughts and emotions as they arise and pass, individuals may find themselves able to cope with life's challenges in a less reactive way. 

How therapy may help those living with minority stress based on sexual orientation, race, or another identity

Meeting with a culturally competent mental health care provider can also represent a critical form of support for individuals living with minority stress. This type of professional can offer you a safe, nonjudgmental space to process your emotions and experiences and useful coping mechanisms to address any mental health conditions or adverse health outcomes.

Get support from someone who understands

Connect with a culturally sensitive therapist

The option of online mental health support

Some people may live in an area with few therapists who share one or more of their identities or who have cultural competence training. Others may prefer to work with a therapist from outside their local community. In such cases, online therapy can be an alternative to in-person therapy that’s worth exploring. 

Online therapy platforms like BetterHelp offer a diverse network of more than 25,000 therapists. Clients can be matched with a therapist based on their individual preferences, such as LGBTQ+ identity, language, or ethnic background. While it cannot be guaranteed to be matched to a professional therapist who is from or very familiar with a particular language and/or culture, the platform matches you with an appropriate counselor based on factors like your location, language, background, and/or the issues you’re dealing with. Clients can switch therapists, free of charge, until they click with their therapist. Once matched, you can connect with your therapist in a way that’s most comfortable for you: audio, video, and/or in-app messaging.

Numerous peer-reviewed studies have indicated the effectiveness of online therapy for addressing many different types of challenges. For example, one review suggests that online cognitive behavioral therapy (CBT) can often be effective for treating depression, generalized anxiety disorder, panic disorder, and substance use disorder, all of which can be common among people experiencing minority stress.