Caring for your mental health as a trans or non-binary person

Living as a trans or non-binary person can be tough. Here are some strategies that may help you nurture your mental health and build resilience through these difficult times.

Build a gender-affirming support system

Companionship and community have great benefits for our mental wellbeing, providing us

with support and a sense of belonging. This is particularly important when we feel isolated or

misunderstood.

Surround yourself with people who make you feel cherished, validated, and understood.

You might find safety and support in close friends, family members, local community events and

spaces, or online support groups. The important thing is you have an affirming, accepting place to express yourself and explore your identity.

Try to limit interactions with people who make you feel unsafe or invalidated. If certain relationships or situations are negatively impacting your wellbeing or harming your self-esteem,

it’s OK to take a step back to protect your mental health.

Set healthy limits for social media and news consumption

Keeping up to date with current affairs may be important to you, but constantly checking the

news and reading negative headlines can lead to low mood, anxiety, and emotional exhaustion.

Pay attention to your emotions and the sensations in your body when you’re using social media

and reading the news - if you feel overwhelmed, stressed, sad, or angry, it’s a good indicator that you should limit your exposure to that particular content.

Try adding timer restrictions to your news or social media apps, unfollowing accounts that post a lot about topics that distress you, or seeking out positive stories alongside the negative ones.

Engage in gender-affirming activities

Many people feel joy, comfort, or relief when they’re able to express themselves in a way that

feels authentic, and engage in activities that make them feel confident in their identity.

You may want to experiment with clothing, hairstyles, or other aspects of your appearance in

a way that aligns with your gender identity, or seek out spaces and communities where you

feel free to engage in hobbies you enjoy without fear of judgment or discrimination. The most

important thing is finding activities that make you feel good.

Practice self-compassion and self-care

Feeling misunderstood or marginalized can be incredibly tough, which is why showing yourself

compassion and finding ways to build confidence and self-esteem is so important. You can

practice self-love by engaging in gender-affirming self-care, using positive affirmations that

encourage self-acceptance and body positivity, or practicing mindfulness and relaxation.

When negative thoughts come up, try replacing them with words that feel kind and encouraging. Boost your confidence by celebrating small wins, whether it’s taking gender-affirming steps or finding strength on a difficult day. Honor your journey and acknowledge how far you’ve come.

Talk to a mental health professional

If you’re struggling with gender dysphoria, or you want to talk about your experiences and

emotions, reaching out for support can make a big difference. No matter where you are on your journey, you deserve to feel validated and supported every step of the way. Gender-affirming counseling can provide a safe, non-judgmental space to explore your feelings, work through challenges, and build self-esteem.

If you’re struggling with your mental health or your identity, reach out to your EAP for support. We're here to help.