Work is a joy for some and a burden for others and a necessity for most. For LGBTQ+ individuals, navigating professional environments often comes with unique stressors that can impact mental health. In recent years, there has been a growing awareness of the importance of workplace mental health, with studies highlighting a sharp rise in stress, burnout, and anxiety across all industries. However, for many LGBTQ+ employees, these pressures are compounded by experiences of discrimination, microaggressions, or the pressure to conceal one’s identity.
Current Trends in Workplace Mental Health
Mental health in professional settings is a common topic of conversation. Reports (1) show that more employees than ever are struggling with workplace-related stress and burnout, and many organisations are often criticised for making “token efforts” such as offering reward structures that don’t address the issue, or access to Employee Assistance Programmes that aren’t always fit for purpose. These sadly don’t always address the issue of workplace culture, although some progress is being made.
However, this progress hasn’t been felt equally by all. Studies (2) show that LGBTQ+ individuals often face additional barriers to accessing mental health support at work. Whether it’s the fear of stigma or an unsupportive work culture, these hurdles can make it harder to thrive professionally.
Unique Challenges for LGBTQ+ Employees
LGBTQ+ employees often navigate stressors that their cisgender, heterosexual or monogamous colleagues may not face. These can include:
Discrimination and Microaggressions: Subtle (or overt) comments, assumptions, or behaviours can create a hostile work environment, even if unintentional.
Identity Concealment: Many individuals feel the need to hide their authentic selves to fit in or avoid negative repercussions. This "masking" can be mentally and emotionally exhausting.
Coming out… again: For queer individuals, it can often feel like they have to come out again and again, making working in new environments or with new people really stressful.
Isolation: Without visible LGBTQ+ colleagues or allies, some individuals may feel lonely or unsupported in their workplace.
Tokenism: Being open and comfortable sharing your identity can come with it’s own challenges of becoming the “token” or “poster child” of diversity in an organisation. This may lead to your identity being shared beyond where your comfortable or having additional expectations placed upon you.
These challenges can be further nuanced depending on an individual’s identity within the LGBTQ+ spectrum:
Aromantic and Asexual Individuals: A lack of understanding about aromantic and asexual identities can lead to harmful assumptions or dismissive attitudes. These individuals may feel pressured to conform to societal expectations about relationships or sexuality, contributing to feelings of isolation.
Polyamorous or Non-Monogamous Individuals: Many workplace cultures emphasise traditional relationship norms, which can make those in polyamorous or non-monogamous relationships feel invisible or judged. These individuals may fear sharing personal details about their lives or worry about being stereotyped as unprofessional or unstable.
Trans and Non-Binary Individuals: Trans and non-binary employees often face unique barriers, such as misgendering, lack of access to appropriate facilities, or resistance to using their correct name or pronouns. The stress of navigating gender dysphoria in unsupportive environments can severely impact mental health. Some workplaces even have dress codes that actively discriminate, dictating what can or can’t be worn.
Bisexual Individuals: Bisexual employees may experience erasure or invalidation, often feeling caught between heteronormative and gay-centric biases. Biphobia often comes with people wrongly believing that someone who identifies as bi, is actually gay or straight and once they are in a relationship that validates that view, and they will use it as evidence that they were never bi in the first place and they just “hadn’t found the right man / woman”.
Gay and Lesbian Individuals: Overt and covert homophobia is often experienced within workplace, with “workplace banter” being cited as an excuse. Workplace events can make it challenging also, with the expectation to bring a spouse of the opposite gender.
Noticing Stress Within Ourselves
Recognizing the signs of stress in our lives can be challenging, especially when we’re caught up in the demands of work, personal life, and maintaining our identities in environments that may not always feel supportive. For LGBTQ+ individuals, this can be even more complex, as stressors such as discrimination, microaggressions, or the need to conceal one’s identity can amplify the emotional toll.
Here are some ways to notice stress within ourselves and steps to take when it arises:
Physical Signs of Stress
Stress often manifests physically before we even realize it emotionally. Some common signs include:
Frequent headaches or migraines.
Muscle tension, particularly in the neck, shoulders, or jaw.
Changes in sleep patterns, such as insomnia or oversleeping.
Digestive issues, such as upset stomach or loss of appetite.
Increased heart rate or feeling of restlessness.
Emotional and Behavioral Indicators
Stress doesn’t just affect our bodies—it also influences how we feel and act:
Feeling irritable, overwhelmed, or easily frustrated.
Difficulty concentrating or making decisions.
Withdrawing from friends, family, or activities you usually enjoy.
Overworking or procrastinating as a coping mechanism.
Increased use of alcohol, food, or other substances to manage feelings.
Hypervigilance: Constantly monitoring your surroundings or interactions for signs of hostility or judgment.
Emotional Exhaustion: Feeling drained from navigating microaggressions, coming out repeatedly, or being the “educator” on LGBTQ+ issues in your workplace.
Self-Doubt: Internalizing societal prejudices or facing imposter syndrome in environments where you feel unsupported.
What to Do When You Notice Stress
Pause and Reflect: Take a moment to identify what’s causing your stress. Is it a deadline, a difficult interaction, or something more systemic, like workplace culture? Naming the source can help you take the first step toward addressing it.
Listen to Your Body: If you’re experiencing physical symptoms, treat them as cues to slow down. Practicing deep breathing or taking a short break can help ease tension in the moment.
Set Boundaries: If your workload or environment feels overwhelming, consider where you can set limits. This might mean saying no to an additional project or carving out non-negotiable time for self-care.
Seek Support: Whether it’s talking to a trusted friend, joining an LGBTQ+ support group, or reaching out to a therapist, connecting with others can help you feel less alone.
Revisit Your Values: When stress arises, it’s easy to lose sight of what matters most to us. Remind yourself of your core values and why you’re pursuing the work or goals that you are. This can help ground and guide you.
Practice Self-Care: Prioritise activities that bring you joy and relaxation. Whether it’s mindfulness, exercise, or creative hobbies, make time for yourself outside of work. It sounds simple and cliché, however self-care is truly important, and making yourself a priority is a start of that.
Know Your Rights: Familiarise yourself with workplace discrimination laws in the UK, such as protections under the Equality Act 2010. Understanding your rights can empower you to address any discriminatory behaviours. Right now, it can seem particularly challenging with the current political climate, so it is really important you know your legal protections.
The Role of Employers
Employers play a pivotal role in fostering a safe and inclusive environment. Inclusive workplace policies and visible allyship can make a world of difference. Here’s how organisations can help:
Training and Education: Provide diversity and inclusion training that addresses LGBTQ+ issues and promotes allyship. It’s more than just training though, it’s ensuring this then is appropriately borne out in the workplace culture. Have a look here at some of the workshops I can provide. Workplace Workshops and Speaking | Hedgehog Counselling
Foster a positive culture: A space where it feels safe to discuss issues of gender, race, disability without fear of any repercussions is important. A culture of openness and inclusivity allows people to learn and grow. The pride flag isn’t a token gesture, but a year round statement.
Mental Health Resources: Offer access to therapy, employee assistance programs (EAPs), and mental health days. When providing these, it is also pivotal that you do you research. Many EAPs that are outsourced may have high organisational reviews but go unused as they are fit for purpose in supporting the employees who it is for. The same goes for therapy, offering therapy does not give you right or access to what happens within those sessions or even if the employee attends, speak to therapists who are willing to work with organisations in this way, and see how they work.
Visible Support: Displaying signs of LGBTQ+ inclusion, such as pride flags or support, can signal a welcoming environment. However, be aware that this isn’t just for pride month, as this can appear to be disingenuous and as if it’s a token gesture.
Policies Against Discrimination: Clear anti-discrimination policies create a foundation of safety and accountability. Holding people to account for discriminatory behaviour is really important. If people aren’t being seen to be called up on inappropriate behaviour, then people won’t feel safe.
If you’re an LGBTQ+ employee, don’t hesitate to advocate for changes that can benefit not just you but your colleagues as well.
How Counselling Can Help
Being queer and having experienced what that is like in a workplace, I have experience of how counselling with the right counsellor can really help, and one that you know is queer affirming can help you explore these unique challenges in a safe space without judgement. Some of the things you may explore could include:
Unpack and address workplace stress.
Developing personalized tools to manage stress and prevent burnout and to build resilience and self-confidence.
Identifying and understanding your stressors.
Building strategies to navigate workplace dynamics or advocate for change.
Exploring deeper emotional responses to stress, like self-doubt or anger, in a safe and non-judgmental environment.
Whether you’re polyamorous, trans, bisexual, asexual, or navigating other facets of your identity, a good counsellor will offer services are tailored to meet your unique needs and be there to provide an empathetic ear and practical support to help you thrive in your workplace and beyond.
💜 Reach out today to learn more about how I can support you on your journey. You’re not alone.
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