Psychological distress can be caused by many things, but one particular type of distress that is often overlooked is double stigma. Double stigma refers to the experience of being rejected or excluded from society due to both your sexual orientation and mental health status. This can lead to feelings of shame, isolation, and depression. While there are many ways to deal with this kind of stress, some people may find it difficult to cope without outside help. In this article, we will explore how I manage psychological distress caused by double stigma through self-care techniques.
Self-Care Techniques for Managing Psychological Distress
One way to manage psychological distress is to engage in regular self-care activities. These include eating well, getting enough sleep, exercising regularly, and avoiding drugs and alcohol. When I feel stressed or anxious about my sexuality or mental health status, I make sure to take time out for myself to relax and recharge. I practice deep breathing exercises, meditation, and journaling to calm my mind and body.
I schedule regular appointments with a therapist or counselor who specializes in LGBTQ+ issues and mental health concerns.
Finding Supportive Communities
Another important technique for managing psychological distress is finding supportive communities where you can connect with others who share similar experiences. Whether it's joining an online forum or attending meetings in person, connecting with like-minded individuals can provide a sense of belonging and validation. For me, participating in drag shows and queer dance parties has been a great way to express myself creatively while also meeting new friends who understand what I'm going through. It's important to remember that no one should have to go through these struggles alone.
Setting Boundaries
Setting boundaries is another crucial technique for managing psychological distress related to double stigma. This means recognizing when someone else's words or actions are harmful and taking steps to protect yourself from further damage. If someone says something offensive or discriminatory toward either your sexual orientation or mental health status, it's okay to politely stand up for yourself without resorting to violence or aggression. I've learned how to set healthy boundaries by practicing assertiveness training techniques and speaking up for myself whenever necessary.
Practicing Self-Compassion
Practicing self-compassion is essential for managing psychological distress caused by double stigma. Instead of being overly critical or judgmental towards ourselves, we must learn to show kindness and compassion towards our unique identities and struggles. When negative thoughts come up, I practice mindfulness meditation exercises to ground myself in the present moment and remind myself that everyone makes mistakes sometimes.
Learning how to love ourselves unconditionally is key to living a fulfilling life despite any external pressures or expectations.
Managing psychological distress caused by double stigma requires intentional effort and support from others. By engaging in regular self-care activities, finding supportive communities, setting boundaries, and practicing self-compassion, individuals can find peace within themselves despite the challenges they may face. Remember that you deserve love and acceptance just as much as anyone else!
What mechanisms do you use to manage psychological distress caused by double stigma?
Double stigma may be described as when an individual belongs to two marginalized groups that are frequently discriminated against, resulting in them being excluded from both communities due to their social identities. Examples of double stigmas include being gay and Muslim, female and African American, or HIV positive and transgender.