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5 Ways to Calm Racing Thoughts

Jaclyn Baker

You’re not alone if your mind often spirals into a whirlwind of worries, regrets, and “what ifs.” But fear not! There are practical strategies to help you reclaim your mental peace and live fully in the present. Here are five empowering techniques to silence those pesky racing thoughts and find your calm.

Cognitive Distancing: Challenge Your Mind’s Assumptions

When anxiety strikes, it’s easy to jump to worst-case scenarios. But remember, your mind often exaggerates the truth. Practice cognitive distancing by exploring alternative, positive outcomes. Instead of assuming your partner is distant because they’re unhappy, consider they might be buried in work. Balancing your thoughts can help shift your focus from fear to reality.

Adopt a Mantra: Find Your Peaceful Phrase

Sometimes, all you need is a word or phrase to anchor your thoughts. A mantra can be your go-to tool for calming the mind. Whether it’s “I am enough” or “Everything will be okay,” repeat your mantra silently or aloud. This simple practice can reduce anxiety and ground you in the moment, making it easier to push aside racing thoughts.

Embrace the Present: Focus on Now

Living in the past or future can amplify anxiety. Bring your focus back to the present by taking a deep breath and checking in with yourself. How do you feel right now? What’s happening around you? Engaging with the present moment reduces stress and helps you let go of thoughts you can’t control.

Write It Down: Organize Your Thoughts

Sometimes, it helps to get it all out of your head. Writing down your racing thoughts can bring clarity and order to the chaos. Use a notebook or a digital document to jot down your concerns, then set a time to revisit them later. This practice clears your mind and empowers you to address your worries at a scheduled time.

Breathe: The Power of Breathwork

Breathing is a powerful tool to switch from panic mode to calmness. Try a simple breathing exercise: inhale for a count of three, hold for a moment, and exhale for a count of five. Focusing on your breath helps anchor you and reduces the fight-or-flight response. Whenever your mind wanders, gently bring it back to your breath.

Embrace the Journey

Remember, cultivating these new habits takes time and practice. Don’t be discouraged if you don’t see immediate results. Consistency is key! If racing thoughts continue to disrupt your life, seeking help from a mental health professional can provide additional support.

So, take a deep breath, pick a strategy, and start your journey toward a calmer, more centered mind today.

 

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What is Emotional Abuse?

Darcy Knight

What is Emotional Abuse?

Abuse is any behavior that is designed to control, subjugate, and shame another person through fear, humiliation, intimidation, guilt, etc. It can run a wide spectrum from constant criticism and disapproval to outright hurtful verbal abuse that is meant to humiliate.

Victims of emotional abuse can lose a sense of their self-worth and dignity, and eventually they start believing their abuser. Emotionally abusive relationships typically don’t start out as abusive, they develop over time into a relationship of power disparity, where one person controls the other. This can occur through belittling and berating, by intimidation, or under the veil of  ‘guidance’, ‘teaching’, or ‘advice’.

Research has shown that emotional abuse can create injuries that are deeper and more long-lasting than physical abuse. When exposed to emotional abuse long enough, a person’s dignity and self-esteem will be impacted.  The victim of abuse can become so beaten down that they blame themselves for the abuse and cling to their abuser.

What are types of emotional abuse? 

  1. Abusive expectations: Unreasonable demands and the expectation you set everything aside to tend to the person’s needs: constant attention, spending all your free time with the person, no matter how much you give it is “never enough”, constant criticism because you are not fulfilling their needs.
  2. Aggressive: Direct: name-calling, blaming, threatening, ordering; the abuser takes a “one-up” position by judging or invalidating the other. Indirect: “helping”, criticizing, advising, analyzing, proving, and questioning the recipient in a way that controls, demeans, and belittles. The abuser’s underlying “I know best” tone is inappropriate and creates inequality in the relationship.
  3. Constant Chaos: The abuser may start arguments and be in constant conflict with others.
  4. Denying: Denying the recipient’s emotional needs with the intent to hurt, punish, or humiliate; denying certain events occurred or things were said; withholding~refusing to listen and communicate, emotionally withdrawing (“silent treatment”); invalidating reality, feelings, and experiences.
  5. Dominating: The abuser has to have their own way and will resort to threats to get it; when the recipient allows someone to dominate them, they can lose respect for themselves.
  6. Emotional blackmail: Threats, abandonment, “cold shoulder”, and fear tactics are all used to control another; the abuser plays upon fear, guilt, compassion, values, etc to get what they want.
  7. Invalidation: Invalidating occurs when the abuser refuses or fails to acknowledge reality. 
  8. Minimizing: “You’re too sensitive”, “You’re exaggerating”, and “You’re blowing this out of proportion” all suggest that the recipient’s emotions and perceptions are not to be trusted. Trivializing is minimizing: this occurs when the abuser suggests what you have done or communicated is inconsequential or unimportant.
  9. Unpredictable responses: Drastic mood changes or sudden emotional outbursts; puts the recipient on edge, waiting for the next shoe to drop; creates hypervigilance, constant fear, unsettlement, and off balance in the recipient.
  10. Verbal assaults: Berating, belittling, criticizing, name-calling, screaming, threatening, excessive blaming, and using sarcasm and humiliation.

If you or a loved one are in an abusive relationship, please reach out to: National Domestic Violence Hotline 

1-800-799-7233

Information from Steve Hein. Website: https://eqi.org/eabuse1.htm

 

Some Recommended reading: 

 

Durvasula, PhD, Ramani (2015). Should I stay or Should I go? Surviving a Relationship with a Narcissist. Post Hills Press.

 

Engel, Beverly (2003). The Emotionally Abusive Relationship: How to Stop Being Abused and How to Stop Abusing. Wiley Books 

 

Evans, Patricia (2002). Controlling People: How to Recognize, Understand, and Deal with People Who Try to Control You. Adam Media, imprint of Simon & Schuster.

 

Evans, Patricia (2010). The Verbally Abusive Relationship: How to Recognize It and How to Respond. Adam Media, imprint of Simon & Schuster.

 

McBride Phd, Karyl (2009). Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers. Atria Books.

 

3 Keys to Mindfulness

Jaclyn Baker

Ever wonder what it really means to live a good life? In a world that often measures success by how busy or accomplished we are, the true secret might just be mindfulness. Here are three powerful ways you can live with more purpose and joy: awareness, attitude, and values.

Make Your Mind Your Best Friend

Your mind can be your biggest critic or your strongest cheerleader. The goal? Turn your inner voice into a supportive one. Instead of thinking, “I can’t do this,” try saying, “You’ve got this!” Shifting to a positive mindset helps you tackle challenges with more confidence and resilience.

Let Your Values Lead the Way

We often chase what society says matters—like success, appearance, or status. But mindfulness encourages you to hit pause and tune into what you truly care about. What genuinely makes you happy? What are you passionate about? Aligning your actions with your core values brings deeper fulfillment and joy.

Savor the Journey

Mindfulness isn’t just a practice—it’s a lifestyle. It’s about being present and enjoying the little moments, instead of constantly focusing on the end goal. Celebrate small wins, find joy in everyday experiences, and embrace the journey.

Whether you’re looking to improve your well-being, perform better at work, or live more intentionally, mindfulness is the key. A life well-lived starts with being kind to your mind, staying true to your values, and enjoying the ride.

Let’s inspire each other to embrace mindfulness and unlock our full potential!

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Relational Wellness: Our Therapists’ Favorite Books

Jaclyn Baker

By: Collin King

We polled Vista’s therapists and asked


  • What books do you most often recommend to clients to support the health of their relationships? 
  • What books have been most helpful in your own relationships?

Here are our top answers!

Polysecure by Jessicca Fern 

A great read for monogamous and consensually non-monogamous relationships alike! Focuses on attachment styles and provides tools for navigating attachment needs, boundaries, and trust in diverse relationship structures.

Hold Me Tight by Sue Johnson

From the developer of Emotion-Focused Therapy, Johnson provides practical strategies to deepen bonds, heal past hurts, and strengthen intimacy.

Rebuilding Trust by Morgan Johnson

Provides a compassionate guide to repairing broken trust in relationships, offering step-by-step strategies to heal, rebuild, and foster lasting connection.

Eight Lessons for a Happier Marriage by William and Carleen Glasser

Grounded in Choice Theory, this book presents simple yet powerful lessons that help couples improve communication, resolve conflicts, and foster deeper understanding.

Getting the Love you Want by Harville Hendrix

From the creators of Imago Relationship Therapy, this book helps partners understand each other’s emotional needs and heal past wounds through practical exercises and deep insights.

Nonviolent Communication by Marshall Rosenberg

Good for personal and business relationships alike, Rosenberg provides a powerful framework for fostering empathy, understanding, and compassion in conversations.

The High Conflict Couple by Alan E. Fruzzetti

Based on the principles of Dialectical Behavioral Therapy (DBT), this guide helps partners build healthier communication and create more peaceful relationships, even in the most challenging situations.

The Seven Principles for Making Marriage Work by John Gottman

A science-backed guide that offers practical, actionable strategies to strengthen and nurture relationships, based on decades of research. A classic in the field of couples work!

Working on relationships takes effort and consistency–just like learning a language, getting in shape, going to therapy, or anything worthwhile. While there’s probably no need to read all eight books, we hope that the tips and wisdom in any one of them will help you along your way.

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Domestic Violence Awareness Month – Resources

Jaclyn Baker
,

By Claire Butcher

Domestic violence is a pervasive epidemic that affects individuals across all demographics, often leaving people with physical as well as emotional scars. Recognizing the warning signs of domestic abuse and knowing where to turn for help are crucial to reducing harm when these situations arise. In this article, you’ll find common warning signs of domestic violence along with resources available to survivors. 

Warning Signs

Domestic violence, or intimate partner violence, can encompass a wide range of abusive behaviors by one partner against another. Abuse can take the forms of physical, emotional, psychological, financial, sexual, and more. Domestic violence often escalates over time and can affect anyone regardless of age, gender, sex, sexual orientation, race, or socioeconomic status. Here are some common warning signs:

  • Physical abuse: threatened or actual hitting, slapping, or any form of physical harm
  • Emotional abuse: manipulation, belittling, name-calling, gaslighting, isolation from friends and family
  • Financial abuse: restricting access to financial resources, preventing work, limiting educational opportunities
  • Sexual abuse: coercion, guilt, or forced into unwanted sexual acts, denying access to reproductive health

If you or someone you know is experiencing these signs, it is important to seek help. If you are in immediate danger, please call 911. 

Resources

Hotlines

Shelters and Services – Eugene

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Is Digital Overload Increasing Your Anxiety?

Jaclyn Baker
,

Many of us find ourselves overwhelmed, leading to heightened anxiety and stress. The constant barrage of notifications, emails, and social media interactions can trigger our fear response, leaving little room for emotional calm. 

Understanding the Impact of Digital Overload

Our mind and body are intricately connected, responding to our environment and experiences in real time. With the rise of technology, we’ve become accustomed to constant alertness. Each ping from our devices can trigger our fear response, activating stress hormones and leading to feelings of anxiety and overwhelm.

Historically, our ancestors had natural cycles of alertness and calm, allowing them to recover from stressful situations. However, today’s digital landscape has blurred those lines, creating a culture where fear responses are continuously activated. This shift contributes to the alarming rise in anxiety and stress disorders.

The Importance of Creating Calm

To counteract the effects of digital overload, we must intentionally cultivate moments of calm. Our mental and emotional health relies on striking a balance between alertness and tranquility. Regularly engaging our calm and connection drive enhances our resilience, creativity, and overall well-being.

Here are some strategies to help you create your own calm amidst the chaos:

Practice Mindfulness and Meditation: Using guided apps, set aside a few minutes each day to meditate. This practice can help center your thoughts and reduce anxiety.

Establish Digital Detox Periods: Take regular breaks from screens. Disconnecting can reset your mind, whether it’s an hour a day or a full day on the weekend.

Spend Time in Nature: Nature has a calming effect on our mental state. Try incorporating outdoor activities into your routine, even if it’s just a walk in the park.

Engage in Hobbies: Find activities that bring you joy and allow you to immerse yourself fully, whether it’s painting, cooking, or reading/ 

Take a moment each day to reflect on what you’re thankful for. This can shift your mindset and promote positivity.

Remember, the power to change lies in your hands—make intentional choices that nurture your mental health and create a calmer, more connected life.

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Escape the Burnout Trap

Jaclyn Baker

Burnout feels all too common. But what if there was a simple, meaningful way to get some relief? That’s where mindfulness comes in—a powerful tool to help manage stress and prevent burnout.

What is Mindfulness?

At its heart, mindfulness is about being present. It’s the practice of paying attention to your thoughts, feelings, and surroundings without judgment. Rooted in ancient meditation, mindfulness has found its way into modern life, helping us cope with stress and improve our well-being.

Why Mindfulness Matters

When you practice mindfulness, you’re fully engaged in what you’re doing, whether it’s a routine task or a complex project. This level of focus can create a sense of calm, making it easier to manage stress and avoid feeling overwhelmed. Staying present helps you stay grounded, making your workload more manageable and protecting your mental health.

Bringing Mindfulness to Life: A Simple Example

Think about eating a meal mindfully. You notice the colors, textures, and flavors of the food, savoring each bite while tuning in to how your body feels. This way, you’re not just enjoying your meal more—you’re also more aware of when you feel full.

Now imagine the opposite: eating distracted, maybe scrolling through your phone or watching TV. You miss out on the sensory experience, might eat too quickly, and could overlook signs that you’re full. It’s a disconnected experience that often leads to overeating and less satisfaction.

How Mindfulness Helps with Burnout

Picture this: you’re working on a deadline and feeling the pressure. If you take a moment to breathe deeply and acknowledge the stress without judgment, you can refocus on one task at a time. Adding in short breaks, some stretches, or fresh air can make all the difference, keeping your mind and body in check.

Now, compare that to powering through without breaks, ignoring the stress, and trying to juggle multiple tasks at once. It’s easy to feel depleted and even more stressed, inching closer to burnout.

The Bigger Picture

Mindfulness isn’t just a technique; it’s a mindset that can shift how you approach both work and life. By weaving mindfulness into your everyday routine, you build resilience, finding more balance and calm even in challenging moments.



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Mastering Self-Confidence: How to Stop Worrying About What Others Think

Jaclyn Baker

In today’s world, it’s easy to get caught up in the fear of being judged or seeking approval from others. We’ve all been there—wondering what others think and letting that fear hold us back from living authentically. But the good news is, there are practical ways to move past this worry and focus on what really matters.

Shift Your Focus

It’s natural to care about what people think—it’s part of our need for connection. But when we obsess over it, we end up stuck in a loop of anxiety. A powerful way to break free is by focusing less on ourselves and more on being kind and considerate to others. When we shift our energy toward being genuinely thoughtful, not only do we strengthen our relationships, but we also stop worrying so much about how we’re being perceived. When you show up with goodwill, people will naturally respond positively, and the fear of negative judgment starts to fade.

Criticism Isn’t Always About You

It’s important to remember that when people criticize, it’s often a reflection of their own struggles, not your worth. People dealing with their own insecurities or pain may project those feelings onto you. Understanding this can help you approach criticism with empathy rather than letting it eat away at your confidence. That said, it’s also crucial not to dismiss feedback that could help you grow. Self-compassion should go hand in hand with self-reflection.

Take Control of Your Attention

One of the best ways to stop worrying about what others think is to control where you focus your energy. Mindfulness can be a great tool for this, helping you become more aware of your thoughts and guiding you to focus on what’s truly important. If mindfulness isn’t your thing, dive into activities that bring you joy or push you toward your goals—this naturally shifts your focus from what others think to what makes you feel fulfilled.

By practicing kindness, understanding where criticism comes from, and learning to manage your attention, you can build resilience against the fear of judgment. Not only will your confidence grow, but you’ll also feel more at ease and content with who you are.

Ready to take control of your confidence? Start applying these tips today and shift your focus to what really matters—your happiness and personal growth. You deserve to feel empowered and confident, without the weight of others’ opinions holding you back.

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Breathing Through Challenging Times

Jaclyn Baker
,

By: Jen Champion 

We all experience stress, but understanding how we react to stress and managing our responses is essential. Ignoring the signs of stress until things spiral out of control makes it harder to handle.

Stress is vital for survival, but our perception and management of it impacts our well-being. While chronic stress can drain us and cause illness, the good news is that balancing our nervous system can help us sustain health and happiness.

Holding your breath activates the body’s stress response. Your autonomic nervous system might trigger the “fight or flight” response, causing an increase in heart rate, blood pressure, and stress hormones, such as adrenaline. Breath-holding reduces the amount of oxygen available to your brain and muscles, which can lead to dizziness, impaired cognitive function, and muscle fatigue.

Think of your Sympathetic nervous system as the gas pedal and your Parasympathetic as the brake. If you’re constantly pressing the gas, you’ll burn out. If you’re always on the brake, you’ll feel stuck. The key is to find a pace that lets you navigate life smoothly and enjoy the journey.

Breath training, a practice rooted in ancient yoga traditions, can help manage stress effectively. Ancient traditions refer to the breath as a life force, and even science is now able to prove that certain breathing practices link body and mind, helping us alleviate a busy mind and energize or calm as needed. Breathing exercises are used in stress management techniques in various fields of health and wellness. Accredited organizations, including the  Mayo Clinic are researching, discovering, and sharing the benefits of healthy breathing.  

When you practice, choose the same time each day to help you get into a comfortable routine. You may find that with practice, you naturally integrate the techniques many times during your day.

Belly Breathing

Sit or lie down. Place your hands on your lower abdomen. As you breathe in, sense the cool air moving through your nostrils. Allow your belly to expand gently into your hands. As you breathe out, sense the warm air moving out of your nostrils. If you need more focus, when you breathe in, say to yourself, “I am breathing in.” When you breathe out, say “I am breathing out.” 

Dirgha Pranayama /Three-Part Breathing:

This practice helps the mind slow down, lowers heart rate, aids digestion, and relaxes the muscles.

Sit or lie in a comfortable position. Close your eyes and consciously relax your face, jaw, throat muscles, shoulders, and hips. Settle in and feel comfortable, calm, and at ease.

Begin taking long, slow, and deep breaths through the nostrils.  

Naturally, let them lengthen as you continue to notice your breathing.

Place your hands on your lower belly area, just below your navel. 

Inhale through your nostrils and allow your belly to rise and expand, drawing the air deep into the lower lungs and belly. As you exhale, allow the stomach to deflate and descend away from your hands. Repeat several times, keeping the breath smooth and relaxed. Do not force or strain yourself.     

Next, place your hands on your rib cage. As you breathe, take deep inhalations through your nostrils, allowing your abdomen to expand. 

Draw your air upward and expand the mid-chest region. Allow the rib cage to expand on all sides. Exhale and repeat several times. 

Place your hands on your collarbones. Inhale, letting the belly expand like a balloon. Continue to draw your breath upward, expanding the rib cage area. Let your breath continue to develop and rise towards the collarbone region. Exhale, releasing breath from the collarbones to the rib cage to the belly. 

Combine all three steps into one continuous flow. A full three-part inhalation and a full three-part exhalation are considered one complete breath. When practicing Dirgha Pranayama, imagine a glass of water being filled from the bottom up during inhalation and emptied from the top to the bottom during exhalation. Maintain this continuous flow throughout the exercise. 

You will begin feeling a wave of breath move up and down your torso and throughout it. Practice for three minutes or longer as you feel comfortable.

Bhramari pranayama: Humming bee breath

Bhramari Pranayama (Humming Bee Breath) is a calming breathing technique that involves producing a humming sound while exhaling.

Here are the steps to practice it: Breathe slowly and deeply through your nose, filling your lungs with air.

Place your index fingers gently over your ear flaps (the tragus) to block out external sounds.

Hum During Exhalation: Exhale slowly through your nose while making a humming sound, like a bee. Feel the vibrations in your head and throat.

Breathing during challenging times will give you the skills to stay grounded and calm and bring relief and optimism amid stress or difficulty.

Join Vista’s yoga sessions and practice with us. Enhance self-awareness, manage stress, and live with joy! We will personalize your in-person and online yoga classes to support your unique needs. BOOK NOW

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3 Secrets Happy People Know, and You Can Learn Too

Jaclyn Baker

Happiness isn’t just a feeling—it’s a skill you can develop. 

Joy and Sadness Can Coexist

Happy people know that life is a mix of good and bad moments. They embrace the idea that joy can be found even in difficult times. Whether it’s a small act of kindness or a beautiful sunset, they appreciate the little things that bring happiness, even when life is tough.

No Comparisons Allowed

Happy people focus on their journey instead of comparing themselves to others. They understand that happiness doesn’t come from having what others have but from accepting and appreciating their own life as it is. This mindset frees them from the endless cycle of wanting more.

Finding Joy in the Little Things

Happy people have a knack for getting excited about the simple things in life. Whether it’s a favorite song, a moment of quiet, or even the return of power after an outage, they find joy in everyday moments. By staying present and mindful, they recognize the good that’s always around them.

Happiness is a skill you can practice every day.

Adopting these three behaviors allows you to experience more joy in your life, no matter the circumstances.

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Systemic Intervention to Save Lives

Jaclyn Baker
,

By: Darcy Knight

Many people have been touched by the tragic loss of a friend or loved one through suicide.  In the United States in 2022, 49,000 died by suicide–one death every 11 minutes. (hhs.gov). A completed suicide can have a devastating impact on loved ones with far-reaching consequences that can last for years.  

The US Department of Health and Human Services has developed a national strategy for suicide prevention that utilizes a comprehensive approach.  Their goal is to prevent suicide in the first place, support people with increased risk, prevent re-attempts, and promote long-term recovery. You can read more about this strategy here. Their four-pronged approach is set to be implemented over the next 10 years and includes:

  • Community-based suicide prevention– Establish effective, broad-based, collaborative, and sustainable suicide prevention partnerships.
  • Treatment and Crisis Services–implement effective services and improve access
  • Surveillance, Quality Improvement, and Research–Promote and support research on suicide prevention
  • Health Equity in Suicide Prevention–Create an equitable and diverse suicide prevention workforce that is equipped and supported to address the needs of the communities they serve

It is very encouraging that the government is working to implement an equitable and comprehensive strategy.  But there are still actions that community members, family, and friends can take to increase awareness and try to help prevent suicide.

Know the Signs

  • Depressed or overwhelming emotional pain
  • Feeling guilt, shame, self loathing
  • Hopelessness
  • Talking about wanting to die or hurt themselves
  • Making a plan to die that also has the means of carrying it out
  • Changes in behavior (mood swings, withdrawal, saying goodbyes, using drugs or alcohol more, eating/sleeping less)

Take Action  (nimh.nih.gov)

  • Start a conversation–”I have been concerned about you lately.”
  • Listen without judgment–acknowledging suicidal thoughts can help reduce the thoughts
  • Let them know they are not alone in this
  • Help to keep them safe–reduce access to lethal items, ask if they have a plan
  • Help them connect–Connect them with the Suicide Crisis Lifeline 988, which can provide emotional support and resources
  • Follow-up–contact after the crisis can help with suicide prevention

You can find a step-by-step help guide to talk you through this process here

#bethe1to help someone in crisis

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LGBTQIA+ Suicide: Awareness, Statistics, and Prevention

Jaclyn Baker

By: Claire Butcher

The LGBTQIA+ community continues to face a unique set of challenges that impact mental health and elevate suicide rates. The complexity of discrimination, oppression, and lack of tailored resources requires targeted prevention strategies. By reviewing the statistics and strategies we can help educate ourselves and advocate for safer and more supportive environments for all queer and trans individuals. 

(**In this article I will occasionally exchange the term “LGBTQIA+” for “Queer and Trans” individuals/community. Please note this phrase is intended to include all non-straight and non-cisgender identities, including but not limited to: gender non-confirming, nonbinary, gender-queer, agender, and gender-fluid.)

Know the Stats

Research shows that LGBTQIA+ individuals experience a higher rate of suicidal ideation and attempts. According to the 2024 U.S. National Survey on the Mental Health of LGBTQ+ Young People, 39% of LGBTQ+ youth considered attempting suicide in the past year. Disparities were more pronounced with TNB youth (trans/non-binary), 46% reporting seriously considering attempting suicide. Double minorities like LGBTQIA+ BIPOC youth have reported higher rates of ideation than White youth. 

Contributing factors to these alarming rates include, but are not limited to: 

Social Discrimination and Stigma: Queer and Trans individuals often face social rejection and discrimination, leading to mental health challenges and stress associated with being ostracized. Research shows that over half of LGBTQIA+ workers have reported unfair treatment and engaged in “covering” or “masking” behaviors to avoid harassment while at work. 

Nearly half (49%) of Queer and Trans youth ages 13 to 17 reported facing bullying in the past year, those reporting experiencing a significantly higher rate of attemping suicide compared to those who did not experience bullying. LGBTQIA+ youth and young adults rejected from their families and caregivers due to their gender identity and sexual orientation are more likely to report suicidal ideation and suicide attempts, including higher rates of depression, drug use, and risk of being victim to violent discrimination. 

Physical and Mental Healthcare Discrimination: A survey in 2023 found that 33% of LGBTQIA+ adults reported they were treated unfairly by a healthcare provider compared to 15% of non-LGBTQIA+ adults. This unfair treatment can take the form of being blamed for a health problem, having concerns or questions ignored, or refusal of pain medication. Black and Hispanic LGBTQIA+ adults were also more likely to experience unfair and disrespectful treatment by health care clinicians compared to white LGBTQIA+ adults. 

For LGBTQIA+ youth seeking mental health care, 50% reported being unable to receive it for the following reasons: feeling “afraid” to discuss mental health concerns, being unable to afford care, not feeling safe to ask for parent/caregiver’s permission, fear of not being “taken seriously”, fear of discrimination by mental health clinicians or being “outed”, and more. 

Housing and Employment Discrimination: Despite the Fair Housing Act including protection of LGBTQIA+ people, many Queer and Trans people face housing discrimination and bias when seeking rental properties or buying homes. This discrimination contributes to higher rates of houselessness and housing instability within the Queer and Trans communities. Around 28% of LGBTQIA+ youth reported experiencing houselessness and/or housing instability at some point in their lives. Those who reported were “two to four times more likely” to report experiencing depression, self-harm, anxiety, and considering and attempting suicide compared to those who have stable housing. 

A 2022 U.S. survey found half of LGBTQIA+ adults reported experiencing workplace discrimination because of their gender identity or sexual orientation. Transgender adults (including gender-nonconforming, gender-fluid, agender, and gender-queer respondents) report a higher level of workplace discrimination (37%) compared to 23% of LGBQ adults and 17% of non-LGBTQIA+ adults. Sixty-five percent of Trans and Nonbinary respondents reported making changes to their dress and mannerisms, and 63% reported “hiding personal relationships to avoid harassment and discrimination. 

Anti-LGBTQIA+ Policies: In 2023, 90% of LGBTQIA+ youth reported their mental health was negatively impacted by recent politics, specifically anti-LGBTQ policies. Legislation discriminating against queer and trans individuals increases the likelihood of suicidality among LGBTQIA+ youth. 

Ramping up since 2021, lawmakers across 22 states have introduced legislation attacking queer and trans individuals, their right to gender-affirming healthcare, freedom of speech, public accommodations, and more. You can track anti-LGBTQIA+ legislation by state and topic here.

Prevention and Action: Addressing elevated suicide rates within the LGBTQIA+ community requires a multifaceted approach that includes increased individual and community support and policy change. Here are some key strategies that are shown to be effective prevention:

Promoting Inclusivity and Acceptance: Making efforts to reduce stigma and promote education and acceptance are vital. LGBTQIA+ support can be implemented in schools, workplaces, and communities/local policy. It’s important to note in community and workplace settings to avoid putting the ‘mental load’ on LGBTQIA+ people to educate non-LGBTQIA+ people, and encourage allies to do their own research and invest time to promote inclusivity. Here are some other ways you can promote LGBTQIA+ acceptance in your schools and workplaces. 

Improving Mental Health Resources: Accessible mental health services affirming of LGBTQIA+ people are crucial to reducing suicide risk. This can include training mental health clinicians on the unique experiences and challenges the community faces, providing tailored mental health care, and equipping people with crisis hotlines specializing in LGBTQIA+ mental health (such as the Trevor Project). Building resilience can also be a great tool to help cope with LGBTQIA+-related stressors and discrimination.

Advocating for Policy Change: Public policy plays a significant role in addressing systemic issues that address Queer and Trans health. To advocate for inclusive healthcare policies, LGBTQIA+ rights, and anti-discrimination policies can help create a more supportive community.Staying informed, donating, and volunteering time to Queer and Trans advocacy groups is a great way to start. 

The drastic suicide rates among LGBTQIA+ individuals are a critical issue that demands attention and action. By understanding the contributing factors and implementing targeted prevention strategies we can continue working towards reducing these rates and supporting the well-being of Queer and Trans individuals. Through collective efforts of fostering family support, initiating community action, and policy advocacy, meaningful change can be achieved so that all LGBTQIA+ people can not only exist in peace, but thrive in safety and support. 

References: 

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