Learn about four common stressors for LGBTQ+ communities
Did you know researchers in 2003 actually developed a model of how stress impacts mental health among LGBTQ+ people? In the model there are four common stressors many LGBTQ+ individuals experience in our day-to-day lives. Explore how to identify them.
LEARNCheck out definitions and examples of the four types of stressors LGBTQ+ individuals often experience.
Discrimination, Prejudice,
Microaggressions
This is the stress you feel when someone does something overtly homophobic or transphobic. This could be getting street harassed, or getting fired from your job for being LGBTQ+. This could also be more subtle like a microaggression, a small comment or question that expresses prejudice against LGBTQ+ people.
Internalized Stigma
This is the stress you feel when you take in all of the negative messages against LGBTQ+ people and direct them at yourself. This could look like self-hating thoughts, negative self talk, dysphoria, punishing yourself for the way you look or what you desire, and doubting yourself of your identity.
Expectations of Rejection
This is the stress you feel when you walk through the world expecting to be rejected, or anticipating discrimination or prejudice for being LGBTQ+. You might feel this way because of past experiences or because of the accurate assumption that our society is often prejudiced against LGBTQ+ people. It’s like you are walking on eggshells, wondering whether there will be a hateful experience directed at you just around the corner. This feeling of being hypervigilant adds up over time and can affect your mental health.
Concealment
This is the stress you feel when you are keeping your LGBTQ+ identity a secret, or doing mental gymnastics trying to figure out if you are in a safe place to be your most authentic self. Figuring out when or how to conceal your LGBTQ+ identity is mentally taxing and constant. It’s not always safe for LGBTQ+ people to exist as we are, and having to move throughout the world constantly assessing how you show up is stressful.
ACTIVITYIs it me?
Stressful events can happen throughout your day. Sometimes it's related to being LGBTQ+, sometimes it's not. This activity can help you see the difference.
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LEARNApply self compassion and affirmation tools after stressful situations.
Using self-compassion and LGBTQ+-affirming practices can change how you feel about the stress you’re experiencing, and be an important reminder that our experiences are valid.
Past research shows that when we use specific techniques we can shift from a spiral of feeling hopeless and ashamed to a new pattern of feeling confident, strong, and resilient. Over time, our brain creates new pathways for the positive thoughts to flourish.
Here are some affirmations that you can use when you experience minority stress:
ACTIVITYHow might you use these affirmations in a real life situation?
Here’s what some other LGBTQ+ teens have experienced and how they used affirmations to cope:
Microaggressions at school - “I am not the problem, homophobic and transphobic people and systems are!”
Concealing identity from a parent - “Sometimes I just need to step back and take care of myself, because dealing with the stress related to my LGBTQ+ identity can be a lot.”
Being anxious about riding the bus - “When people or institutions stigmatize me or discriminate against, I can figure out ways to deal that work for me.”