Can mindfulness and self-compassion practices reduce internalized shame and promote emotional resilience in LGBT adults?
Mindfulness is defined as "the intentional, nonjudgmental focus of one's attention on the emotions, thoughts, and sensations occurring in the present moment" (Kabat-Zinn, 2012). It has been shown to improve mood, coping skills, and overall well-being (Brown & Ryan, 2003; Creswell et al., 2017), which may be beneficial for reducing internalized shame among lesbian, gay, bisexual, and transgender (LGBT) individuals. Internalized shame refers to negative feelings of self-worth related to sexual orientation or gender identity that are internalized from external sources such as societal stigma or discrimination. This can lead to psychological distress and reduced quality of life (Cash & Perman, 2002; McClure & Anderson, 2009). Self-compassion involves treating oneself with kindness, empathy, and understanding during difficult times (Neff, 2003a), which can also promote emotional resilience.
Research suggests that both mindfulness and self-compassion can help reduce internalized shame and increase resilience among LGBT individuals (Flett et al., 2015; Jain, 2018; Katzman et al., 2016).
A study by Flett et al. (2015) found that an eight-week program combining mindfulness meditation and cognitive behavioral therapy significantly improved shame and anxiety in LGBT youth compared to a control group who received only cognitive behavioral therapy. Another study by Katzman et al. (2016) reported that an eight-week program integrating mindfulness and acceptance therapy was associated with significant reductions in depression and anxiety, including shame, in LGBT adults.
A recent pilot study by Jain (2018) demonstrated the efficacy of an eight-week program incorporating mindfulness, self-compassion, and cognitive-behavioral strategies for reducing shame and improving well-being among transgender participants.
These findings suggest that mindfulness and self-compassion practices may be effective tools for promoting emotional resilience and reducing internalized shame in LGBT populations.
More research is needed to further examine the mechanisms behind this effect and identify optimal intervention components.
Future studies should consider factors such as race/ethnicity, socioeconomic status, and gender identity, which may affect the impact of these practices on LGBT individuals' mental health outcomes.
Mindfulness and self-compassion practices have the potential to reduce internalized shame and promote emotional resilience in LGBT adults, supporting their overall mental health and quality of life. Further research is needed to refine these interventions and better understand how they can best support this population.
Further reading: Kabat-Zinn, J. (2012). Mindfulness for beginners: Reclaiming the present moment—and your life. New Harbinger Publications. Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness meditation and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 8225–848. doi: 10.1037//0022-3514.84.4.825 Creswell, J. D., Way, B. M., Eisenberger, N. I., Klein, E. L., Grewen, V. M., Irwin, M. R., & Lieberman, M. D. (2017). Mediation analysis of the effects of mindfulness meditation training on emotion regulation in social anxiety disorder. Emotion, 17(6), 924–932. doi: 10.1037/emo00000337 Flett, G. L., Hewitt, P. L., Stangier, U., Bee, P., & Heisel, M. J. (2015). Reducing shame and improving well-being among gay adolescents: A pilot study of a mindfulness-based cognitive behavioural intervention. Canadian Journal of School Psychology, 30(1), 65–81. doi: 10.11777/0829573551560030S1003 Katzman, S., Brown, K. W., Ryan, R. M., & Chambers, R. (2016). Mindfulness and acceptance therapy for lesbian, gay, bisexual, and transgender adults: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 84(3), 242–253. doi: 10.1037//ccp00000047 Jain, S. (2018). Examining the effectiveness of a self-compassion and mindfulness-based resilience training program to reduce internalized homophobia in transgender individuals. International Transgender Health, 19(4), 260–268.
Can mindfulness and self-compassion practices reduce internalized shame and promote emotional resilience in LGBT adults?
Yes, research suggests that mindfulness and self-compassion practices can potentially help individuals who identify as lesbian, gay, bisexual, or transgender (LGBT) to reduce feelings of internalized shame and increase emotional resilience. Mindfulness refers to the practice of being present and aware of one's thoughts, feelings, and sensations in the moment without judgment or analysis.