Mental Health in the LGBT+ Community: Challenges, Solutions, and the Role of Therapy

Mental health struggles are a widespread issue, but they are disproportionately experienced by LGBT+ individuals. Many members of the community face unique challenges, including discrimination, societal rejection, and internalized stigma, all of which can contribute to anxiety, depression, and other mental health conditions.

Despite these obstacles, mental health support is more accessible than ever, and there are ways for LGBT+ individuals to improve their well-being. Therapy—specifically Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT)—can be transformative.

Table of Contents
Statistics on Mental Health in the LGBT+ Community
Ways to Improve Mental Health As A Member of the LGBT+ Community
How Therapy Can Benefit Members of the LGBT+ Community
Find LGBT-Friendly Therapists In Pittsburgh

Statistics on Mental Health in the LGBT+ Community

Understanding the scope of mental health struggles within the LGBT+ community is crucial for addressing them. Research consistently shows higher rates of mental health issues among LGBT+ individuals compared to their heterosexual and cisgender counterparts.

Here are some key findings:

41% of LGBT+ youth have seriously considered suicide, with transgender youth reporting even higher rates. (Source: Trevor Project)
86% of LGBT+ youth have been harassed or assaulted at school, according to a 2019 survey (and they’re also more likely to experience sexual assault). (Source: National Alliance On Mental Illness)
40% of LGBT+ adults have experienced rejection from a family member or close friend, according to a 2013 survey. For related reading, check out How to Deal With Family Around the Holidays. (Source: National Alliance On Mental Illness)
56% of LGBT+ members who wanted mental health care in the past year were unable to get it. (Source: Trevor Project)
LGBT+ adults are more than twice as likely to experience a mental health condition compared to heterosexual adults. (Source: National Alliance On Mental Illness)

While these statistics highlight the challenges faced by LGBT+ individuals, they also reinforce the importance of taking proactive steps to safeguard mental well-being.

Ways to Improve Mental Health As A Member of the LGBT+ Community

While systemic challenges persist, there are tangible steps LGBT+ individuals can take to support their mental health, including:

1. Find an Inclusive Support Network

Having a community of people who understand your experiences can make a huge difference. Whether it’s local LGBT+ support groups, online forums, or chosen family, connecting with people who accept and support you can be a powerful antidote to loneliness and rejection. This may become increasingly important as US politics increase anxiety.

2. Prioritize Safe Spaces

Not feeling safe—whether at home, work, or school—can cause chronic stress and anxiety. Identify and engage with environments where you can be yourself without fear of judgment. Apps like Everywhere Is Queer can help LGBT+ individuals find inclusive businesses and safe spaces.

3. Develop Coping Strategies for Anxiety and Depression

Managing mental health involves adopting healthy coping mechanisms. Some helpful strategies include:

Mindfulness and meditation to help regulate emotions.
Physical activity to boost mood and reduce stress.
Creative outlets like journaling or art to process emotions.

4. Seek Professional Support

Even with strong personal coping mechanisms, professional mental health support can be a game-changer. Therapy can help individuals process trauma, develop resilience, and build a healthier self-image while also building post-traumatic resilience.

How Therapy Can Benefit Members of the LGBT+ Community

Therapy provides a space for LGBT+ individuals to navigate identity, relationships, and mental health challenges. Two particularly effective approaches are Dialectical Behavior Therapy (DBT) and Acceptance and Commitment Therapy (ACT).

Dialectical Behavior Therapy (DBT)

DBT is a structured, skills-based therapy that can be especially helpful for LGBT+ individuals dealing with emotional distress, anxiety, or trauma. DBT teaches:

Emotional Regulation: Helps individuals manage overwhelming emotions, which is crucial for those facing rejection or identity struggles.
Distress Tolerance: Equips individuals with coping skills to handle crisis situations without destructive behaviors.
Interpersonal Effectiveness: Strengthens communication and boundary-setting, which can be especially helpful in navigating strained family relationships or difficult social dynamics.
Mindfulness: Encourages individuals to stay present and avoid spiraling into negative thought patterns.

DBT is particularly effective for LGBT+ individuals experiencing trauma, self-harm tendencies, or severe anxiety.

Acceptance and Commitment Therapy (ACT)

ACT focuses on acceptance, mindfulness, and value-driven action. It’s particularly beneficial for LGBT+ individuals who struggle with:

Self-acceptance and identity struggles
Internalized shame or societal pressure
Anxiety and depressive thoughts related to rejection or discrimination

ACT helps individuals:

Accept their thoughts and emotions without judgment. Rather than suppressing negative emotions, ACT encourages people to acknowledge them and move forward.
Commit to actions that align with personal values. Instead of being held back by fear or self-doubt, individuals can take steps toward a meaningful and fulfilling life.

For LGBT+ individuals struggling with self-worth, fear of coming out, or finding meaning in life despite challenges, ACT can be a powerful tool for self-empowerment.

Find LGBT-Friendly Therapists In Pittsburgh

If you’re looking an LGBT-friendly therapist in Pittsburgh, contact us! We can connect you with an experienced, compassionate ally, including: