Author: Vicki Wootton-Champion

Mental Health and The Trans Community

Posted on by Vicki Wootton-Champion

Understanding and Supporting Trans Mental Health

Being transgender is not a mental health problem. However, many transgender individuals experience Gender Dysphoria, which is a mental health issue characterised by significant discomfort or distress due to a mismatch between their gender identity and assigned sex at birth. This distinction is crucial in understanding and supporting the mental health of trans people.

Mental Health Challenges Faced by Trans People

Trans people often face unique and severe mental health challenges. These include, but are not limited to:

Depression: The struggle with identity and the external pressures of societal norms can lead to severe depressive episodes.

Anxiety: Fear of discrimination, violence, and rejection can create constant anxiety.

Substance Misuse: In an attempt to cope with these stresses, some trans individuals may turn to substances.

Eating Disorders: Issues with body image and the desire to conform to gender expectations can contribute to disordered eating.

Several external factors exacerbate these mental health challenges:

Lack of Resources: Access to healthcare, mental health services, and support systems specifically tailored for trans individuals is often limited.

Discrimination and Violence: Trans people face higher rates of violence and discrimination in various aspects of life, including employment, housing, and everyday interactions.

Anti-Trans Legislation: Laws that target or exclude trans individuals can create an environment of legal and social hostility.

Lack of Acceptance and Rejection: Family rejection and social ostracism can lead to feelings of isolation and despair.

Financial Difficulties: Economic instability is more common among trans individuals, partly due to employment discrimination and the high cost of medical care.

Taking Care of Mental Health

Despite these challenges, there are ways for trans individuals to care for their mental health and build resilience:

Seek Affirming Therapy: Finding a therapist who understands and affirms your gender identity can make a significant difference. Therapy can help manage Gender Dysphoria and other mental health issues.

Build a Support Network: Surround yourself with friends, family, and community members who accept and support you. Online communities and local LGBTQIA+ groups can provide a sense of belonging and understanding.

Practice Self-Care: Engage in activities that make you feel good about yourself. This can include hobbies, exercise, or simply taking time to relax and recharge.

Educate Yourself and Others: Understanding your rights and finding resources tailored to trans individuals can empower you. Sharing this knowledge can also help educate others, reducing ignorance and prejudice.

Advocate for Yourself: Don’t be afraid to speak up about your needs, whether it’s in healthcare settings, at work, or in your personal life. Advocacy can also extend to participating in activism and supporting policies that protect trans rights.

Monitor Your Mental Health: Regularly check in with yourself to assess your mental health. Don’t hesitate to seek professional help if you notice signs of depression, anxiety, or other mental health issues.

Useful Resources

Gendered Intelligence

Homepage – Mermaids (mermaidsuk.org.uk)

Mindline Trans + | Mind in Somerset

Trans Advocacy – LGBT Foundation

The Beaumont Society | Help and support for the transgendered community

The Clare Project | Transgender support and social group

Mental Health and Coming Out

Posted on by Vicki Wootton-Champion

“I’ve never met a gay person who regretted coming out – including myself. Life at last begins to make sense when you are open and honest.” – Ian McKellen

Coming out can be an incredibly transformative process allowing the individual to finally be their true and authentic self, whether that is in regard to their sexuality or gender. It can help you to find your people, become the person that you always wanted to be and fall in love, whether that’s with another person or yourself.

However, coming out can also take its toll on mental health and wellbeing.

“You don’t only come out once,” explains Jon, 30 Wolverhampton, “ coming out is a process that you have to repeat over and over again throughout your life. Every time you meet someone new or are in a new environment, you have to do it all over again….that’s not to say though, that it doesn’t get easier. The key is to take care of your mental health and well-being as part of your journey.”

At Tough Enough To Care, we recognise that seeking support for coming out can be a daunting task for many. Cultural barriers, safety concerns, and fears of repercussions, such as potential custody issues, can make it challenging for individuals to openly embrace their LGBTQIA+ identity. However, drawing from the collective wisdom of the LGBTQIA+ community, we’ve gathered resources to assist you in finding mental well-being on your personal journey.

Managing Anticipation and Anxiety

The anticipation of coming out whether it’s for the first time or the 50th, can spark anxiety about acceptance, workplace dynamics, and religious beliefs. This uncertainty can often be incredibly stressful for the individual. Support systems are imperative in the coming out process. These systems might be friends, family or LGBTQIA+ support groups in your local areas. Alternatively there are text lines that you can contact for help and advice (See the end of this article).

Incorporating mindfulness and Cognitive Behavioural Therapy (CBT) can also be incredibly helpful to manage stress during this time.

Mindfulness: Teaches about being present and accepting thoughts without judgment to reduce anxiety, manage stress, enhance self-awareness, and build resilience.

Cognitive Behavioural Therapy (CBT): Can help with identifying and challenging negative thought patterns which can help to reframe self-perceptions, develop coping strategies, improve problem-solving skills, and foster supportive networks.

Overcoming Fear of Rejection

Fear of rejection can be paralysing. Sometimes the reactions of others can be disappointing, whilst others prove unexpectedly supportive. Seeking positive coming-out stories and connecting with LGBTQIA+ support groups can help to provide hope and perspective. Online resources like MindOut, The BeYou Project, and Switchboard offer invaluable support.

Addressing Internalised Homophobia

Internalised homophobia or transphobia stems from societal prejudices and can profoundly affect mental well-being. Individuals may experience low self-esteem, depression, anxiety, self-loathing, substance abuse, and social isolation.

Ways of managing internalised homophobia include:

Therapy: Working with LGBTQIA+-experienced therapists for CBT and supportive therapies.

Support Groups: Joining LGBTQIA+ communities for shared experiences and belonging.

Education and Awareness: Learning about LGBTQIA+ issues to combat negative beliefs.

Positive Role Models: Connecting with inspiring LGBTQIA+ individuals.

Mindfulness and Self-Care: Practicing self-compassion and engaging in mindfulness.

Advocacy and Activism: Contributing to LGBTQIA+ rights for empowerment and purpose

Fear of upsetting others

Deciding whether to come out can be a deeply personal and complex decision, especially when considering the potential impact on loved ones. You might worry about upsetting a partner if you’re in a heterosexual relationship, or fear the repercussions on your marriage if you are a man or woman who wants to transition. You might be concerned about upsetting your children, or parents. The desire to live authentically can conflict with concerns about causing pain or confusion to those close to you.

Navigating these emotions requires careful thought and, often, professional guidance to balance your own well-being with the feelings and expectations of others. It’s important to remember that seeking your truth doesn’t negate the love and care you have for the people in your life; it simply underscores the need for open, honest conversations and mutual support.

Organisations like the Proud Trust, The LGBT Foundation can offer help and advice to help support not only your journey, but the journey of others in your life too.


Useful Resources

www.africanrainbowfamily.org

www.asexuality.org

www.clareproject.org.uk

www.fflag.org.uk

www.genderkit.org.uk

www.lgbt.foundation

www.mindout.org.uk

www.pinktherapy.com

www.switchboard.lgbt

www.thebeyouproject.co.uk

www.theproudtrust.org

.

Posted on by Vicki Wootton-Champion


What connects LeBron James, Ryan Giggs, David Beckham, Sonny Bill Williams, and the entire 55-man strong Welsh rugby squad?

 They all practice yoga!

While it may come as a surprise, this ancient discipline isn’t just a favorite among sporting legends and film stars (Chris Hemsworth is a big fan too!) for its physical advantages, but also for its remarkable benefits for mental well-being.

The focus on breathing and meditation in yoga is incredibly beneficial for calming and centering the mind, especially for individuals dealing with depression and anxiety. Additionally, yoga aids in the release of gamma-aminobutyric acid (GABA), a chemical linked to improved mood and reduced anxiety. Moreover, it can decrease activity in the limbic system, the brain region responsible for emotions, resulting in better stress response.

Several small-scale studies have even indicated that yoga can be beneficial for individuals with post-traumatic stress disorder (PTSD) when used alongside other treatments.

Additionally, the practice can:

Want to give it a try yourself but not sure how to? Here are our top tips to help you get started:

Can I do yoga?

Yoga is accessible for everyone, but as with any exercise it’s wise to consult with your doctor or a health professional if you have had a recent injury, just to check that you are safe to practice. The great thing about yoga is that there are lots of modifications that can be made to make each move safe for you – a good yoga teacher will be able to advise you.

If you are new to yoga, begin with a gentle practice and slowly build up your flexibility.

What do I need to practice yoga?

Yoga is typically practiced in bare feet on a yoga mat (although you could just use a blanket if you are just starting out at home). There’s plenty of yoga clothes that you can purchase too, but essentially all you need is something you feel comfortable in.

Sometimes yoga will use things like blocks and straps, but you can simply use a pillow or a blanket to replicate the blocks and something as simple as a tie or scarf to replicate the straps!

Generally if you attend a yoga class, rather than doing it at home, everything will be provided for you.

How do I find a class?

Most gyms in your area will have a yoga class and usually there will be a beginner class on offer. If your budget doesn’t stretch to classes, or you feel too anxious to start off in a group setting, then there are some great online classes that you can do. Yoga With Adrienne is a brilliant resource on You Tube for practices at all levels.

How often should I practice?

The beautiful thing about yoga is that you can complete a session in as little as 15 minutes – perfect if you want to do a quick online session before or after work. Ideally try to practice at least three times a week to feel real benefits. As with any form of exercise, the more that you practise the greater the benefits!