The Impact of LGBTQIA+ Identity on Mental Health and Strategies for Well-Being

Many LGBTQIA+ individuals face additional challenges around discrimination, stigma, and social acceptance that can make it more difficult to maintain mental health. Additionally, there can be a lack of representation and training amongst clinicians for how to work with LGBTQIA+ people in a gender-and-sexuality-affirming way. These barriers can complicate the process for sex and gender folk seeking mental healthcare. For sex and gender diverse populations, it is extra important to understand these challenges and adopt essential strategies for maintaining your mental health – especially during the turbulent times we are living in.

Common Mental Health Challenges for LGBTQIA+ Individuals

Research shows that LGBTQIA+ individuals are more likely to experience mental health concerns like anxiety, depression, and suicidal ideation compared to heterosexual and cisgender individuals. This disparity can be attributed to minority stress theory, which explains how chronic stressors–like social rejection, discrimination, and internalized stigma–can have a detrimental effect on the mental health of sex and gender diverse individuals. Many of these individuals experience microaggressions, bullying, or familial rejection, which may contribute to feelings of loneliness, low self-worth, and emotional distress. For many LGBTQIA+ individuals, these experiences have followed them throughout their childhood and even into their adult lives. For example, someone who is gay may have experienced bullying throughout grade school and may continue to receive homophobic remarks on the street as an adult.

Additionally, transgender and nonbinary individuals often face barriers to receiving gender-affirming care, which can further complicate physical and mental health treatment. The process of navigating medical systems, legal recognition, and social acceptance may be deeply exhausting and distressing for sex and gender diverse folk, as many of these systems were not built with these communities in mind. Without adequate support and treatment, these experiences can lead to increased rates of depression, anxiety, and–in worst cases–suicidal ideation for members of the LGBTQIA+ community.

Strategies for Maintaining Mental Health as an LGBTQIA+ Individual

Being sex and gender diverse can sometimes mean approaching mental health a bit differently than heterosexual or cisgender people. Despite the challenges mentioned above, there are many ways LGBTQIA+ individuals can take care of their mental health and continue to build resilience in a challenging society.

Seek Affirming Mental Health Support

For members of the LGBTQIA+ community, finding a standard therapist may not always be enough. This is especially true if you live in an area that is not as accepting or progressive of LGBTQIA+ rights. It can be important to find a therapist who is knowledgeable about LGBTQIA+ issues, as well as one who is gender-and-sexuality-affirming. An affirming therapist will validate your experiences and help you navigate identity-related stress in a supportive environment.

Build a Strong Support System

This is one of the most important suggestions on this list. Unfortunately, many sex and gender diverse people have experienced ostracization from even their own families. Because of this, it is crucial–and even lifesaving for many–to find community amongst other LGBTQIA+ folk. Surround yourself with affirming friends, chosen family, and LGBTQIA+ community spaces so that you have somewhere you can belong to. We all need to feel like we belong, and being a part of your local LGBTQIA+ community can foster our very human need for acceptance. Even if you live in a location without a strong community, you can turn to online spaces for connection.

We all need places where we can let loose, be our true selves, and be accepted for that. It is incredibly healing when you are seen and accepted for who you are! These places exist; it may require a bit of digging depending on where you’re located. And if you feel inclined, you can even build these spaces you wish to see.

Set Boundaries with Unsupportive Individuals

It is okay to limit your interactions with unsupportive people and those who are insistent on bullying you or forcing you to change. Prioritizing your well-being can sometimes mean protecting yourself from people that are causing you harm. Boundaries can look like choosing not to engage with people who consistently bully you for who you are. Boundaries can also look like refusing to engage in conversations around sexuality or gender with loved ones if you know it will be detrimental to you. Boundaries might also look like speaking up for yourself when someone wrongs you and letting them know what they said was not acceptable.

Additionally, no one should be causing you physical harm because of how you choose to identify. If this is happening, it is crucial to find ways to remove yourself from this environment and alert the proper authorities if necessary.

Engage in Self-Care and Stress Management

Individuals in the LGBTQIA+ community can sometimes deal with increased stressors that heterosexual, cisgender people do not have to consider. For example, it can be difficult to know what to do when you are consistently being misgendered at home and in school. Practices like mindfulness, body movement, and making art to express your feelings can help you manage and release feelings of distress. You can also consider utilizing strategies like journaling or engaging in hobbies you enjoy for needed emotional relief. Your physical health is also a part of self-care! Ensure you’re eating a balanced meal, drinking enough water, engaging in movement, and receiving adequate rest.

If You Have the Bandwidth, Advocate!

For many folks in the LGBTQIA+ community, advocating and fighting for our rights can increase feelings of empowerment and provide a sense of purpose. Whether it’s in a medical setting, workplace, or even personal relationships, advocating for your needs as a queer person can help you feel more empowered while also shaping your environment to be a safer, more inclusive space. Please note that you do not have to advocate, especially if it means putting yourself in danger of being further ostracized, harmed, or neglected. There are many sex and gender diverse people who may rely on remaining quiet for their survival – and that’s okay.

Know Your History

While this suggestion may seem out of place, it is actually quite important for members of the LGBTQIA+ community. Queer history involves many powerful, iconic, and inspiring individuals who dedicated their lives to paving the road for acceptance. As decades pass, more and more members of our community pick up the torch and push for an even more accepting society for all sex and gender diverse people. Learning about this LGBTQIA+ history can empower you and provide you with a sense of belonging to know that even before you were born, people dedicated their lives to make sure you live in a better world than they did.

Resources for LGBTQIA+ Mental Health Support

For those seeking mental health resources, the following organizations provide LGBTQIA+-affirming support, crisis intervention, and community connections:

The Trevor Project is a crisis intervention and suicide prevention resource for LGBTQIA+ youth.
Trans Lifeline is a peer-support crisis line run by and for trans individuals.
LGBT National Help Center offers free and confidential support via phone, chat, and email for LGBTQIA+ individuals.
GLMA: Health Professionals Advancing LGBTQ+ Equality has a directory of LGBTQIA-affirming healthcare providers.
National Queer Asian Pacific Islander Alliance (NQAPIA) offers helpful guides and resources for LGBTQIA+ individuals of Asian, South Asian, and Pacific Islander descent.
PFLAG is a national organization that provides support for LGBTQIA+ individuals and their families. They have many resources on their website, as well as local state chapters all over the country you can join.
It Gets Better Project offers storytelling and useful resources aimed at uplifting LGBTQIA+ youth.
SAGE offers helpful resources for LGBTQIA+ older adults.
Additional resources for support

It can be challenging to be a sex and gender diverse individual in today’s society. Please know that you deserve access to affirming care, supportive communities, and resources that consider your unique needs – and these places exist. The world needs you here–as you are–and thriving in your authenticity!

Sources:

Calvin HuiApril 14, 2025