In recent years, the topic of mental health has been in the public eye, highlighting the importance of self-care not only in the context of physical care, but mental support as well. A common misconception is that our mental and physical health should be treated as two separate entities to tend to, when in reality studies have shown that the mind and body are actually very closely related. Research has found that the correlation between our mind and body can present itself in many ways, ranging from an increased risk of chronic illness, hormonal fluctuation, disrupted sleep patterns, or even increased risk of substance abuse.
What is “Minority Stress”?
The Minority Stress Theory, developed by Ilan H. Meyer, describes the additional stress that marginalized groups in a society (such as people of color, queer and gender-queer individuals, and people with disabilities) experience as a result of the discrimination and stigma they encounter on a daily basis.
According to a national survey conducted in 2023 by the Trevor Project, a non-profit organization dedicated to LGBTQIA+ mental health, 67% of LGBTQIA+ youth report symptoms of anxiety, including nearly 3/4ths of transgender & non-binary individuals. The same survey also shows that 54% of LGBTQIA+ youth report experiencing symptoms of depression, including more than 3 in 5 people amongst transgender youth.
Minority stress is a useful term that allows us to identify the individual stresses we face in our system and how they affect our mental and physical wellbeing as individuals. Understanding these complex stressors brings us a few steps closer to processing our hidden wounds.
It often occurs that issues such as stress, anxiety, or depression are acknowledged by the average person, yet left untreated under the pretense that their conditions are not “severe” enough to pay any mind to. Imaginary boundaries of what is considered “bad enough” instill toxic competitive mindsets upon us that prevent us from accessing the care we may need. We might feel helpless and consequently unmotivated to seek action, causing us to undermine the importance of self-care. This can quickly throw us into a loop of hopelessness and leave us vulnerable to unhealthy patterns and self-deprecating thoughts. Although it takes great strength to overcome such challenges, it is important to remember that throughout our battles, we are all capable of growth, healing, and change for the better.
Mental health is a broad-scale topic that has many varying factors to it. Let’s look at some of the more overlooked parts of coping: the reminders that we can find comfort in and incorporate into our daily lives.
Be kind to yourself. Actually.
This is a sentence we hear so often, yet still sometimes manage to ignore when it’s needed most. Treat yourself as if you were your own best friend. Would you be as harsh on your best friend if they were going through the same situation? Would you say to them the things you say to yourself? Would you advise them to “deal with” their feelings the same way you are yourself? If the answer to any of those questions is no, it may be time to reevaluate the standards at which you hold yourself to. You, like any other human being, deserve empathy. Allow yourself to give yourself the kindness you need.
Stop blaming yourself for things you can’t control.
Overthinking is the writer’s block of life. When no more lessons can be learnt from an experience, we must allow ourselves to let go of those moments to make space for new ones.
Things don’t have to be perfect for you to be happy.
Have you ever found yourself waiting for “the right moment” to enjoy something? Perhaps a fresh candle, a brand-new eraser, or a special outfit in your wardrobe? Have you ever noticed that sometimes, this leads us to undermine all the other perfectly good opportunities we must enjoy ourselves, or even end up waiting so long that the initial excitement is gone? Sometimes, when we aren’t satisfied with where we are in life, we use it as an excuse to deprive ourselves of happiness until we are. What we fail to acknowledge, however, is that the bar we set for “satisfaction” only ever gets higher and higher. So let yourself enjoy life, even in its transitional phases.
Authenticity takes courage. Give yourself the credit you deserve for being the first to be you.
The real you is in your wins too, not just your losses.
We often judge ourselves based on our mistakes in life. It is difficult to practice being proud of yourself when all your attention is immediately redirected the moment you slip up. Although it may be easy to lose ourselves in cynicism, remember the amount of perseverance it took you to get back up and keep fighting. That is what you’re really capable of.
Don’t waste your time trying to prove your worth to people who never believed in you.
Just because you had a hiccup, doesn’t mean all your progress is gone.
The journey towards self-improvement is not a linear process. While most of us know this, it’s less likely that we actually extend this understanding to the way we judge ourselves. Mistakes allow us opportunities to learn what works best for us. So, next time you hit a bump on your path, remember: it doesn’t undo all the progress you’ve already made.
Remember that when things fall apart, you get the chance to put them together again in a new way.
On top of these reminders, if you ever find yourself struggling, never feel ashamed of reaching out for help. Whether it’s a loved one, a safe space, or a professional, accepting help is the first step towards healing. Practicing mindfulness, daily affirmations, and taking steps to put ourselves first are great ways to allow opportunities for us to flourish. Know that you are already filled with the love you seek, and that you are already capable of the happiness you deserve.
Anti-LGBTQIA+ discrimination, stigma, and rejection
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Minority stress processes:
- Dysphoria
- Internalized stigma
- Hiding one’s identity
- Isolation
- Expectations of rejection
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Mental health effects:
- Depression
- Anxiety
- Higher chronic stress
- Impacts on physical health