By: Jerry P. Abraham, MD MPH CMQ
Photo by: Cheeese | Dreamstime.com
In times of uncertainty and distressing news, it’s natural to feel overwhelmed. For people of color and LGBTQIA+ people like ourselves, the emotional weight can feel even heavier. Though the last few weeks have made many of us feel as if our safety, rights, and community values are under attack, it’s essential to prioritize your mental health and find ways to navigate these emotions and protect your mental wellbeing and protect each other.
Acknowledging Your Feelings
The first and most crucial step in managing the emotional fallout from bad news is simply acknowledging how you feel. It is important to give yourself permission to feel these emotions fully, without judgment. Feeling fearful, angry, or anxious is a natural and valid response to situations that challenge your sense of safety and belonging. Denying these feelings or pushing them down may lead to greater emotional strain in the future, contributing to stress, anxiety, or even depression. Instead, take time to process your emotions in a healthy way—whether through self-reflection, journaling, or talking to someone you trust.
Acknowledging your feelings is not about succumbing to them but understanding their place in the broader context of what you’re experiencing. It’s about giving yourself space to feel the full spectrum of your emotions and to work through them before moving on to healing strategies.
Building Support Networks
One of the most important factors in maintaining mental health during times of distress is the support of others. We as gay people are extremely familiar with the importance of finding a circle of people who share your same experiences that you can rely on. Lean on your click, remember that you are not alone in your fear and that there is strength and power in numbers.
Support can come in many forms: from close friends and family members, to online communities, or from LGBTQIA+ and Latino-focused organizations. Sometimes, simply being in a space where you don’t have to explain your background or identity is enough to ease the emotional burden. Support groups, either in-person or online, where you can discuss your feelings openly and without judgment, can provide healing simply through solidarity. These connections can serve as a reminder that your struggles are shared, and that you’re not alone in facing an uncertain future.
Professional Mental Health Support
For many, seeking professional mental health care is an important next step in maintaining emotional wellbeing. Mental health professionals who are experienced in working with Latin@ LGBTQIA+ individuals can provide valuable insight into the ways that cultural, familial, and societal expectations affect mental health.
Mental health professionals can help you understand the root causes of your emotions and guide you through strategies for managing stress, anxiety, depression, and trauma. The key is to find mental health professionals who understand your background and equipped to support you in navigating both the immediate impact of bad news and the long-term effects it may have on your mental health.
Practicing Self-Care and Resilience
In addition to seeking support, taking intentional steps to care for yourself is crucial. When bad news strikes, the first instinct may be to retreat inward or shut down, but that’s when self-care is most important.
Some self-care strategies include:
•. Exercise: Physical activity is one of the most effective ways to combat stress. Whether it’s a walk, a workout at the gym, or dancing to your favorite music, moving your body helps release pent-up emotions and promotes a sense of wellbeing.
•. Mindfulness and Meditation: Mindfulness exercises can help you stay grounded during overwhelming moments. Meditation, deep breathing, or even guided imagery can help calm your mind and reduce anxiety.
•. Creative Outlets: Artistic expression, whether through painting, writing, dancing, or music, can be a therapeutic way to release your emotions and process complex feelings
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•. Setting Boundaries: It’s important to protect your emotional space, especially in times of distress. This may mean taking a break from social media, limiting exposure to negative news, or taking time for quiet reflection. Boundaries are a way of protecting your mental health and ensuring that you don’t become overwhelmed.
•. Nutrition and Sleep: Taking care of your body is just as important as caring for your mind. Ensuring that you get enough sleep, eat nourishing foods, and stay hydrated can help your body and mind cope with the emotional challenges you face.
Hope, Advocacy, and Resilience
While it may feel as though we are facing a significant challenge, it’s important to remember that hope and resilience are powerful forces. Throughout history, the LGBTQIA+ community have faced adversity, but time and time again, we have found ways to persist. Our community is rooted in our struggle and fight for justice, dignity, and equality.
In times of uncertainty, advocacy can also be a way to channel your energy. Whether through activism, advocacy, education, or simply standing up for what’s right, taking action allows you to reclaim a sense of control and empower yourself. When you engage in advocacy, whether locally or through larger movements, you are helping to pave the way for a better future, not just for yourself, but for our entire community.
A Final Reminder: Prioritize Your Health
Before heading into the busy holiday season, it’s important to remember the importance of protecting your physical health as well. Vaccines are one of the most effective ways to protect yourself from flu, COVID-19, and the rise of MPOX (Monkeypox). With these viruses still circulating, it’s essential to stay up-to-date on vaccinations to protect yourself and others.
By getting vaccinated, you’re taking proactive steps to safeguard your wellbeing, reduce the risk of illness, and ensure you can enjoy the holidays with peace of mind. Stay safe, take care of your mental and physical health, and remember that you are not alone in facing life’s challenges. Your resilience is your strength, and prioritizing your wellbeing is key to thriving through difficult times.
We’re all in this together. Abrazos y Adelante, Dr. Abraham
Remember: you can visit Dr. Jerry Abraham and the JWCH-Wesley Street Medicine Team at Tempo Nightclub every Sunday night! Come get tested, PrEP’d, and your medical questions answered!