It's Pride Month, and we want to use this opportunity to stand alongside the community and spread awareness around the LGBTQIA+ mental health challenges resulting from discrimination. LGBTQIA+ is an inclusive term that includes people of all genders and sexualities, such as lesbian, gay, bisexual, transgender, questioning, queer, intersex, asexual, pansexual, and allies. While each letter in LGBTQIA+ stands for a specific group of people, the term encompasses the entire spectrum of gender fluidity and sexual identities.

Understanding the unique challenges the LGBTQIA+ population faces is essential in assisting people in getting the help they need and becoming better allies.

The current state of mental health in the LGBTQIA+ community

Members of the LGBTQIA+ population are at increased risk of experiencing mental health challenges. The risk increases further for people of color within the community. According to the Anxiety and Depression Association of America, "Somewhere between 30 and 60 percent of lesbians, gay men, bisexuals, or transgender people deal with anxiety and depression at some point in their lives. That rate is 1.5 to 2.5 times higher than that of their straight or gender-conforming counterparts."

In addition, the National Alliance on Mental Illness shares that transgender individuals are four times more likely to experience a mental health condition. Transgender youth are twice as likely to attempt suicide.

These are alarming statistics on the mental health of the LGBTQIA+ population that can be connected to the increased stressors they experience regularly.

LGBTQ stressors for mental health

Members of the LGBTQIA+ community face the same stressors that the rest of the population faces. These can include things like daily stress, burnout, abuse, trauma, financial hardship, and relationship struggles. In addition, we have all experienced the stress and anxiety connected to the pandemic over the past two years. However, members of the LGBTQIA+ community can experience additional stressors, including:

Rejection from friends and family

You may have friends and family members who don't accept you for who you are. Rejection always hurts, but feeling rejected by those closest to you for aspects of your identity can be deeply painful and difficult to overcome.

Struggling with self-acceptance

You may struggle with accepting yourself and knowing how to step fully into your identity. This can be especially true if you do not have other LGBTQIA+ individuals in your life or if your family is unaccepting of your identity.

Minority stress

Individuals of minority communities can experience what is known as minority stress. Minority stress is defined as the additional stigma, prejudice, and discrimination folks within a minority community can face that creates a hostile and stressful social environment which can in turn cause or exacerbate mental health problems.

Social isolation

Due to stigma and lack of acceptance, rejection can lead to social isolation, which has been connected with depression, suicidal ideation and attempts, substance misuse, and limited access to health services. You may not yet have found the community that will validate you and lift you up, which can feel lonely.

Self-Care Tips for LGBTQIA+ People

Self-care is essential for everyone, especially when facing difficult and trying times. Self-care is individualized to everyone and includes activities you do to help you feel your best. This can include getting enough sleep each night and choosing healthy food to nourish your body, but that is just the starting point. Here are some other self-care ideas:

Get creative

Creating art can allow you to get in touch with your feelings and emotions without needing to have the words to express them. Choose what feels the best to you and will enable you to connect with yourself and walk away feeling refreshed. You can create collages, draw, paint, knit, color, or mold clay. The ideas are endless.

Connect with others who support you

Sometimes one of the most helpful things we can do is connect with like-minded people we know, love, and trust. This is especially true when you find yourself exhausted from dealing with people who don't support you. This is one of the beautiful things about Pride. You can participate in events where you will be surrounded by others who support you just as you are. It's also a great way to find others in your local area to connect with regularly.

More attention and activities might be taking place this month, but don't let that stop you from staying connected throughout the year. Find people who build you up, make you feel your best, and invest time with them. No matter where you are in the world, you can find Pride events near you with resources like this one from The International LGBTQ+ Travel Association.

Create space for activity outside of advocacy

Working for equality and justice is important in our society, but it can also easily consume your extra time, energy, and attention. You may struggle with burnout if you don't create a space for yourself outside of this work. It doesn't matter what you do with that time as long as it's unrelated and something you enjoy.

Move your body

There is no denying the mental health benefits of exercise, even though medical professionals have many different opinions on why this is true. For example, some believe it's because serotonin levels increase during exercise, which helps alleviate symptoms of depression. Others believe it helps you sleep better, which positively affects your brain and helps you process difficult events and emotions while you sleep.

Exercise has been linked to:

• Decreased stress levels

• Increased confidence and self-esteem

• Better sleep

• Improved brain performance

• Reduced anxiety and depression

You don't need to commit to a rigorous exercise routine to experience the benefits. Go for a walk, give yoga a try, find a free cardio video to try on YouTube, play tennis, or hop on a bike. Choose whatever you enjoy and will be consistent with so you can build it into your routine.

Write in a journal

Some people find it helpful to write in a journal each day. A journal is a safe space to pour out your thoughts, worries, dreams, and fears. Writing may help you collect your thoughts around a topic or notice patterns in your life. You can choose to follow journal prompts, write about your day, keep a list of your successes, or jot down things you're thankful for in life. Some people don’t want to journal because they are afraid of someone finding it or unable to look back and read some of the painful things they have felt and thought. In this case, we recommend writing the thoughts down and either ripping out the page or writing them on a completely separate piece of paper, and safely burning the paper over the sink with the water running, or tossing it into an existing fireplace or outdoor fire pit. This can feel cathartic and protective, knowing that you are in no danger of someone reading your words in the future. It can also be symbolic of letting go of those particular fears or hurts and seeing what can be created from the ashes.

Read, listen to, or watch the work of other LGBTQIA+ individuals

Use your downtime to support others within the LGBTQIA+ population. Look for movies, music, books, and podcasts that feature people who fully understand you and where you're coming from. You can feel good knowing you're supporting their work while also seeing positive examples of others having success when things feel tough.

How to be a better ally

If you're not part of the LGBTQIA+ population and are reading this, there is work for you to do as well. Learning how to come alongside and support members of the community can make a significant impact on their mental health and wellness. Here are some ways you can get started today:

• Listen - This is a simple and easy way to support those around you. Don't assume you know what they're experiencing. Ask questions to learn more, but be respectful when doing so. Don't pass judgment on what they're sharing with you. It's okay to let them know if you feel awkward while learning to have these conversations as long as you're making an effort, being kind, and are willing to then go do more research on your own instead of asking the person to teach you everything.

• Don't make assumptions about identity - When you allow people to tell you their pronouns or orientation without making assumptions, you open the door for conversation and show you can be a safe space for LGBTQIA+ individuals to be themselves. This is a simple way to show support by taking the first step.

• Educate yourself - The information we have access to from the LGBTQIA+ community has increased drastically over the past several decades. Take the time to learn what terminology is correct and what words you shouldn't use. Inclusive language can significantly impact showing support for individuals and helping them feel comfortable talking to you. Language can change, as well. You may learn that you’ve been using a word you thought was inclusive but has fallen out of favor. That’s okay and you don’t have to feel ashamed or wrong. We’re all always learning.

• Be honest - You might make a mistake and say the wrong thing. If you do, own up to your error and let others in the conversation know you are working to be a better ally. This can open the door for discussion and help others feel comfortable taking steps forward.

If you want to make a positive difference and don't know what to do, look for groups in your area that can help steer you in the right direction and provide you with opportunities to offer support. Google doesn’t judge, so feel free to search terms like “how to be a better ally” + your city or “lgbtqia+ groups near me” and go from there.

LGBTQIA+ Specific Therapy

Therapy can be a helpful tool for the LGBTQIA+ community. Therapists create a safe, nonjudgmental space for you to explore your identity and process difficult emotions. Working with an affirming therapist can help you find support when you might not have it in other areas of life.

LGBTQIA+ therapy sessions don't need to always focus on your sexual orientation or identity exclusively. Even if you have a supportive and accepting community around you, you may want to work with a therapist for the challenges and obstacles of everyday life. Some of the things a therapist can help with include:

• Self-acceptance

• Relationship challenges

• Daily stress

• Substance abuse

• Gender dysphoria

• Processing past trauma, including discrimination

• Emotional health and wellness

• Learning how to self-advocate in your current environments

Our therapists are dedicated to challenging social injustice and respecting the dignity and worth of every single person. We continue to further our understanding and expertise by seeking out professional development opportunities that specifically help us serve minority communities. Some of our therapists share the identities of the clients they work with, but every single one of our therapists works to be an ally to all others because of how many intersecting identities we all have.

Whatever challenge you are facing right now, there is a therapist who is the right fit for you at the New York City Psychotherapy Collective. Reach out here to be matched with a therapist who is right for you. 

Follow the steps below to get started:

• Click here to share some information about you so that we can match you with the perfect therapist for your needs.

• Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.

• Schedule your first session and start on your journey to feeling better right away.

We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.

Contact us here to get started today!