LGBTQ Self Care Guide for Surviving Another Trump Administration
The results of the 2024 election left many LGBTQ+ folks feeling fearful and uncertain about the future. If you’re feeling this way, remember that you’re experiencing normal reactions to oppressive circumstances. Facing oppression, whether in the form of daily microaggressions or large-scale systemic injustice takes a mental and emotional toll on you. This is referred to as oppression fatigue.
Oppression Fatigue: “The emotional, psychological, spiritual, and physical exhaustion that comes from enduring the day-in and day-out micro- and macroaggressions of personal and collective violence, rejection, inequities, discrimination, invisibility, and injustices caused by the systematic privileges of one group(s) over another group(s)...racism, heterosexism, transmisogyny, classism, xenophobia, etc.” -Irene Greene
How you feel in response to another Trump administration and the accompanying oppression may range day to day or sometimes hour by hour. These fluctuations are normal. Let’s look at some ways you can take care of yourself as an LGBTQ+ person during another Trump administration.
First, it’s important to clarify what happens for you when you and your community are not safe or are feeling fearful:
What are triggers that cause this feeling in me?
Examples: Transphobic comments from people, seeing a rise in trans hostility, reading news reports about anti-trans legislation.
What feeling(s) then comes up for me?
Examples: fear, devastation, rejection.
What happens to my body when I feel this?
Examples: racing mind, tears, sinking heart.
Then what do I tell myself?
Examples: “It’s only gonna get worse,” “It’s not safe to be me.”
Then what do I do?
Examples: numb out, get trapped in despair.
Let’s look at 8 options for taking care of yourself in moments like this:
1) Talk about your thoughts, feelings, and reactions with people you trust.
Think of 1-2 people who are safe, trusted people you can talk with. If those 1-2 people are not available who else can you talk with?
Crisis Lines you can talk with:
2) Ask yourself what can create more safety or a feeling of tranquility in your immediate environment.
What’s something you like to do that helps you feel good and relax? What are some things you can do by yourself that bring a sense of safety or tranquility? What are some things you can do with others that bring a sense of safety or tranquility?
3) At your own pace continue to resume usual activities and routines. Structure can provide feelings of security instead of feeling like life is in chaos.
What’s a daily routine that you would like to continue? What’s an activity that you can do regularly?
4) Make sure that you are giving yourself permission to rest, exercise, and get proper nutrition. Distress can take its toll on the body just like if you were to get the flu. Do some physical care things for yourself in times when the world is hurting you.
What are some activities you can do for rest? What are some activities you can do for exercise or movement? What are some foods that will comfort or nourish your body?
5) Take an affirmative action on your behalf. You can make some choices for your own life and community. You can find ways to have choice and power, no matter how small.
What’s an action or choice you can make that is positive for you?
6) View this as a time to live your purpose (being LGBTQ+ in the face of adversity). Record insights in a journal or voice them with people who understand you and your community.
What are some support groups or community spaces (online or in-person) you can participate in? What feels important to capture in my journal when describing your life at this point in history?
7) Seek a therapist.
Look for a LGBTQ+ affirming therapist.
8) Seek community connection.
What are ways you can regularly connect with your LGBTQ+ loved ones and chosen family? What is some LGBTQ+ media that allows you to feel connected and less alone?
As LGBTQ+ people we deserve to thrive. We will get through this together!
Ready for a therapist to support you through the Trump administration? Reach out to me to start LGBTQ+ affirming therapy. I am a bi/queer therapist in Minneapolis offering online therapy throughout the state of Minnesota.
