Guest blog by Tama Barry
Queer individuals often experience minority stress—a chronic psychological strain resulting from societal discrimination, micro-aggressions, or rejection. This stress can lead to anxiety, depression, and self-doubt, especially when compounded by intersecting identities such as race or neurodivergence. Healing and thriving requires understanding these stressors and developing strategies to foster self-acceptance and joy.
Understanding Minority Stress
From an early age, people absorb societal messages that reinforce heteronormative ideals. Internalized shame often manifests as perfectionism, avoidance, or self-destructive behaviours. For sexually-diverse and gender-diverse individuals, experiencing interpersonal prejudices may cause internal stress responses (e.g., high blood pressure, anxiety) that accrue over time, eventually leading to poorer mental and physical health outcomes. For sexually-diverse and gender-diverse individuals, recognizing that some of their challenges stem from societal and systemic discrimination rather than personal failure is an essential component for breaking the cycle of self-criticism.
Psychological Strategies for Healing
Working with a therapist can help navigate these challenges and develop effective coping mechanisms. Evidence-based therapies such as Acceptance and Commitment Therapy (ACT) encourage individuals to embrace their emotions rather than suppress them. ACT helps shift focus from external validation to living in alignment with personal values, fostering resilience and self-compassion.
Other therapeutic approaches include:
– Compassion-Focused Therapy (CFT): Cultivating self-kindness and reducing internalized shame by fostering a compassionate self-identity.
– Self-Compassion Practices: Reframing self-worth beyond societal judgments.
– Narrative Therapy: Rewriting personal stories to highlight strength and authenticity.
– Therapy for Avoidance or Validation-Seeking Behaviours: Addressing coping mechanisms such as substance use, sex addiction, and perfectionism, helping individuals build healthier self-worth and fulfilment beyond external approval.
Recognising Intersectionality
Queer individuals with additional marginalized identities — such as people of colour or neurodivergent individuals — experience compounded stress. Therapy and community supports that address these unique intersections help to foster holistic healing. Neurodivergence-affirming therapists and culturally competent spaces can provide vital support in navigating these overlapping experiences.
Building Joy and Affirmation
Healing is not just about reducing distress but also about cultivating joy. Positive LGBTQ+ representation in media, safe community spaces, and chosen family can play crucial roles in affirming queer identities. Engaging in queer-affirming therapy, advocacy, and creative self-expression can help individuals reclaim their narratives and build fulfilling lives.
By seeking professional support, embracing self-compassion, and connecting with affirming communities, queer individuals can break free from the cycle of minority stress and build lives defined by resilience, authenticity, and joy.
North Brisbane Psychologist Tama Barry has lived experience and can offer all the therapies outlined above. To book in with Tama, call (07) 3726 5595. Tama works at Lutwyche, Aspley and via tele-health. Rebates apply.