Tips + Tricks on how LGBTQ+ youth and adolescents can cope with anxiety and stress for the new year!

By Ken Lopez, BA

Many of us wouldn’t have thought that the world would be the way that it is almost a year ago. 2021 provides us the opportunity to reimagine and to reassess goals, dreams, and aspirations. Although this may be the case for a majority of us, many LGBTQ+ youth and adolescents do not have the space to explore their identities and how they choose to express themselves.

Many LGBTQ+ youth and adolescents may be confined in a space with family members who they might’ve had conflict with solely based on their sexuality and or gender identity. Others may not even have a home to go to because of their sexuality and or gender identity. Some may even find themselves separated from loved ones who have been their main source of support.

In thinking about LGBTQ+ youth and adolescents not fully being able to express themselves and how their physical and social environment can bring about a variation of emotions such as anxiety and stress, it is important to acknowledge these emotions.

For example, a trans youth might be in the process of transitioning and they might not know how to talk with their family about it and or where to go in terms of resources. A bisexual teen may want to come out, but they may not feel safe doing so. A lesbian teen might want to discuss their sexuality with a parent but could fear rejection and the possibility of being kicked out. These are all intense emotions to bring into the new year. 

So, what can you actually do in 2021 to feel grounded and to begin the process of managing these intense emotions?

Here are some tips for LGBTQ+ Teens to Cope with Anxiety and Stress in 2021:

1. Disconnect from technology/social media. It’s okay to take a break from your phone and/or Snapchat/Instagram. This could easily look like a 30-minute break so that you can center yourself without any pressure from the social media world.

2. Connect with people who make you happy. Schedule time with people who you have positive relationships with. It’s always great to see and or hear a friend’s face/voice who brings you joy.

3. Non-judgmental stance. Do NOT judge yourself or how you may feel. You are allowed to feel your emotions because they are your own.

4. Find your groove. This could easily look like listening to your favorite album, drawing, writing out your thoughts and feelings in a journal, or having solo dance parties. Or maybe even trying something new!

5. Set a schedule. Get a notepad or even send a text to yourself about what you would like to accomplish for the day.

6. It’s the little things. Take a moment throughout your day and simply find objects around your space that reminds you of a positive memory or experience.

7. Self-affirmations. Write out a few affirmations about things you did well yesterday. Acknowledge that and celebrate! It could be something as simple as making your bed.

8. Listen. Take the time throughout your day to listen to sounds that you haven’t noticed before.

9. Go outside. If it is safe to do so and if you can walk around freely and or six feet from other folx! Take that opportunity to take in fresh air and to allow your body to move freely.

10. It gets better. Whatever you are feeling in the moment, it will pass, and things will get better as long as you take the time to listen to your mind, body, and emotions. Our bodies are not meant to keep intense emotions in. If you have to, remind yourself that this is temporary and that it will not last forever.

I know that being a LBGTQ+ youth or adolescent can be scary! Some days you might feel hopeless and other days you might feel like you can conquer the world. KNOW that you WILL conquer the world and that you are not alone. Let’s go into 2021, knowing that you are destined for greatness! 

Sign-up today for our

LGBTQ+ Self-Empowerment Group for Teens and Adolescents

starting February 2021!

Ken Lopez is a graduate student at Columbia University pursuing their Master’s in Advanced Clinical Social Work. Ken is keen on uplifting and creating brave spaces for clients to truly be their authentic selves. Ken values the importance of finding and reclaiming one’s voice to feel empowered while also healing during the therapeutic process. They use both Narrative Therapy and Cognitive Behavioral Therapy (CBT) when working in solidarity with clients. Ken is passionate about working with LGBTQ+ adolescents and young adults.

In addition, Ken believes in the power of the arts and integrating that in therapy whether it be in regard to poetry, theater, painting, or music. Ken believes in the framework of listening, uplifting, supporting, and celebrating who you are as you navigate the world and strengthen your understanding of your emotions, mind, and body.