Ways to heal
What the evidence says helps, explained simply, plus tools you can use right now. These support professional care; they don't replace it.
Ten approaches
Therapy that treats your identity as valid rather than a problem, and helps with the stress of stigma, family conflict and hiding. Every major professional body recommends this approach.
American Psychological Association practice guidelines for sexual minority clients.
Cognitive behavioural therapy adapted for minority stress: challenging internalised shame, building assertiveness, reducing avoidance. The ESTEEM programme reduced depression and alcohol use in gay and bisexual men.
Pachankis et al., 2015, Journal of Consulting and Clinical Psychology.
One of the best-studied treatments for depression and anxiety. Teaches you to spot and reshape unhelpful thought patterns.
Many meta-analyses and clinical guidelines.
Paying attention to the present without judgement. A JAMA review found meditation programmes produced moderate improvements in anxiety and depression.
Goyal et al., 2014, JAMA Internal Medicine.
Connection with other queer people buffers minority stress. Support groups, college collectives and chosen family genuinely protect mental health.
Meyer, 2003; Hatzenbuehler, 2011.
Writing about painful experiences for 15 to 20 minutes over several days can improve mood and even physical health. Try it below.
Pennebaker, 1997, Psychological Science.
Listening, singing or making music with a therapist. Probably reduces depression and anxiety in the short term. Try the sound studio.
Aalbers et al., 2017, Cochrane Review.
Walking, dancing, yoga or sport. Regular movement reliably reduces depressive symptoms, sometimes as much as medication for mild depression.
Multiple meta-analyses.
Drawing, painting or making things to express what words can't. Promising, though studies are smaller. Try light painting or the kaleidoscope in the arcade.
Smaller trials and reviews.
Green spaces, sunlight and fresh air are linked to lower stress and better mood.
Observational and experimental studies.
Finding an affirming therapist. Ask directly: "Do you work with LGBTQ+ clients, and do you see my identity as a healthy variation, not a problem?" iCALL and the Humsafar Trust can point you to affirming counsellors. A good therapist will welcome the question.
Right now
When anxiety spikes, bring yourself back to the present. Tap each step as you notice the things around you.
Expressive writing
Research by James Pennebaker found that writing about difficult feelings for 15 to 20 minutes over a few days can improve wellbeing. Nothing you type here leaves your device.
Daily check-in
Noticing patterns is a first step. Your check-ins stay on this device only.
If you've had several hard days in a row, please reach out: Tele-MANAS 14416 is free and open any time, or see the full list of helplines.