A Black Transgender Nonbinary Therapist Shares Tips for Emotional Well-being in Challenging Political Times

How political shifts affect LGBTQ+ mental health

You know, it's incredible how much politics can mess with our minds, especially if you're part or an ally or advocate, or just care about LGBTQ+ communities. When certain leaders come on board, it seems like calls skyrocket at LGBTQ+ mental health hotlines. Studies repeatedly show that anti-LGBTQ+ legislation really takes a toll on people's emotional health. In these tough situations, having queer therapists around can make a huge difference, helping folks stay strong and healthy despite political chaos.

To get a clearer picture on navigating these waters, I had a chat with Day Hancock-Murphy, a remarkable Black transgender and nonbinary marriage and family therapist who's based in Portland, Oregon. Day offered some great insights on keeping our mental health in check when politics are a hot mess.

Listening closely: what LGBTQ+ clients are saying

Clients often come in worried about their personal safety and wondering if they should take steps like legally changing their name. Fear and uncertainty hang heavy in these sessions. Many are triggered, feeling neglected or scapegoated, which, let's be honest, isn't exactly new territory. Marginalized groups, including LGBTQIA individuals, often bear this burden during societal upheavals.

Dealing with trauma and anxiety head-on

The previous political leadership was a nightmare from which we're still waking up, especially if you were part or are an ally or advocate, or care about a marginalized group. As we find ourselves in similar storms, it's vital we acknowledge how trauma affects our bodies. Some folks get stuck in 'freeze' mode, paralyzed by uncertainty.

First, acknowledge that those feelings are real. If you're feeling overwhelmed and pressured, you're not alone. It's key—as much as possible—to find safety and stability before making big moves. Panicked decisions usually don't end well.

Creating emotional safety and community

Emotional safety can be a lifeline. Supportive communities and relationships bolster us when things get tough. But with systemic barriers, many LGBTQ+ folks are isolated. Building community isn't just a nice-to-have—it's essential. Little gestures like inviting someone out or sharing a local event can provide much-needed support.

Finding a balance between toughness and sensitivity

There has gotta be a balance between being tough and staying sensitive. Get too hard, and you might miss out on joy and connection. Aim instead, as they say, "to be soft, but ready." It's a balance that lets you help others while keeping yourself grounded.

Setting limits on media consumption

We've all been there: glued in front or doomscrolling our phones and feeling our anxiety levels shoot up. While it's good, important, even responsible, and necessary, especially as an LGBTQIA person or ally, or advocate, or loved one, or just plain human who cares, it's also essential we set limits. News can be relentless. Watch your mood, and if you feel yourself spiraling, it might be time take a break.

Exploring diverse mental health resources

When money's tight, therapy might feel outta reach, but don't lose hope. Look around; many therapists offer sliding scale sessions and there's always group therapy, and local support groups. Even books and community meet-ups can offer fantastic support.

The keys allyship: genuine support

Being a true ally isn't about rainbow logos or hashtags; it takes real engagement and actual help. Sometimes just offering a meal, a cup or coffee, or a listening ear can be a massive help. Know that understanding what marginalized communities need requires asking—not assuming.

Creating a nurturing environment in turbulent political times isn't a solo mission—it's something we all do together. Supporting each other, validating experiences, nurturing communities, managing media intake, and seeking diverse resources help build a resilient, emotionally healthy LGBTQ+ community.