Coping with Minority Stress: Strategies for Coping during Pride Month
LGBTQIA+ individuals continue to face a number of challenges due to belonging in a minoritized population. Among these challenges, research has found that there is a higher prevalence of commonly diagnosed mental health conditions compared to those who identify as cisgender, heterosexual individuals (Lu et al. 2025). Previous claims have been made that this research may lead to the statement that those who identify within this community must have underlying mental illnesses contributing to their identity. However, these claims are false and tend to align with homophobic and transphobic ways of thinking.
What is Minority Stress?
A concept that individuals among this community often experienced is minority stress. Minority stress refers to the chronic, unique stressors that individuals in minoritized communities experience. This stress can be both distal, involving externally stressful experiences such as discrimination or violence; or proximal, involving internally stressful experiences such as internalized stigma and concealment motivation. Both of these stressors have been found to be linked to adverse mental health outcomes including increases in anxiety, depression and suicidal ideation (Parmenter et al., 2024). Minority stress leads to more negative mental health difficulties due to individuals feeling a constant need to adapt to these stressors.
Coping with Minority Stress
Having to cope with minority stress can feel overwhelming and unjust. By understanding the factors that contributes to this stress, it can help to take more action in caring for your mental health and may buffer some of the negative impacts that can come from this stress:
- Connect with affirming communities: Isolation can increase stress. Finding a sense of community can provide validation, support, and a sense of belonging. Joining an LGBTQIA+ support group, attending community events or communicating with others who belong in the community where you can share your experiences and feel seen is important.
- Practice self-compassion: Minority stress can lead to self-criticism or internalized negative thoughts. Self-compassion involves treating yourself with kindness and grace. This may look like giving yourself positive affirmations, practicing mindfulness, and journaling to process your thoughts and feelings.
- Set boundaries: Setting boundaries are a way to protect your peace. Setting boundaries with people or places that may not feel supportive of what you may need. Doing this can be a powerful form of self-care. Practicing your communication style with boundaries can be a great way to help manage stress that may come from other spaces.
- Seek affirming mental health support: Working with a mental health professional who understands LGBTQIA+ experiences can make a big difference. Affirming therapy creates a safe space to explore identity, process stressors and build coping skills. If you would like to get started with pursuing affirming therapy, please contact us here.
You are not alone in your experiences. If you are feeling stressed, anxious or overwhelmed, know that these feelings are valid - and you don't have to carry these alone. Minority stress is real and so is your reaction to it. Building your coping toolbox to manage this stress can be a powerful step in your journey towards healing and empowerment.
Need support?
Our practice offers LGTBQIA+ affirming therapy in a safe, inclusive space. Reach out to learn more about the services we offer.
Sources:
Lu, J.A., Soltani, S., Austin, S.B. (2025). Mental health disparities by sexual orientation and gender identity in the all of us research program. JAMA Network, 8(1), 1-15.
Parmenter, J., Skidmore, S., & Lefevor, T. (2024). The roles of LGBTQ+ community resilience and religious affiliation in the association between minority stress and depressive symptoms. Counseling Psychology Quarterly, 1-20.
Meet The Author
Samantha Burns, MA, LPC
Samantha is the administrative assistant for Flourish Counseling & Wellness. Samantha is a Licensed Professional Counselor in Colorado and enjoys working with adolescents and young adults who are experiencing challenges with trauma, depression and anxiety.