Sexual and Gender Minority Mental 健康
几十年来,, scientific literature has provided evidence suggesting that LGBTQIA+ individuals are disproportionately affected by mental health outcomes when compared to their heterosexual and cisgender counterparts. The following infographics provide a brief summary of some findings that parallel this claim.
应对
Members of the LGBTQIA+ community face stress that is attributable to various sources including general life stressors (e.g.工作、学习等.) as well as minority-specific factors (e.g., prejudice, discrimination, 等.). Individuals cope with perceived stress in a variety of different ways. Using these techniques for healthy coping can lead to: increased focus, 减压, 少过虑了, 关系满意度, 较少的情绪反应, 灵活的思维, 更好的记忆力.
The following are a couple different coping strategies and techniques that many individuals employ to help manage their emotional reactions to stress. 正念技术 >
ACCEPTS: Distress Tolerance Skills
Emotion regulation skills are often taught within therapeutic contexts as a way of managing our reactions to stress. Some techniques involve distraction. Distraction is different from, 和更多的 positive for mental health, than avoidance. 而回避涉及到 不 处理情绪, distraction entails recognizing the presence of these emotions while consciously preparing yourself to face them at a不her point in time. The following acronym "ACCEPTS" presents ways through which people accomplish this. ACCEPTS Infographic >
正念技术
Mindfulness is a flexible form of meditation that emphasizes present-focused thinking and in-the-moment connection with the senses. It has been shown to significantly reduce stress and aid in coping with intense emotions. The list of different mindfulness techniques is extensive, and includes activities such as guided imagery, 深呼吸, 和更多的. Provided below is a list of convenient mindfulness techniques to practice. Mindfulness Infographic >
注意听
- This typically occurs within the context of social settings
- Direct attention to how it feels to speak (e.g. about something stressful, happy, 等.)
- Passively observe your thoughts, feelings and body sensations when talking and when listening to others.
- It may be helpful to ask yourself questions after these mindful interactions such as:
- Did my mind wander during conversation?
- 是什么让你分心??
- Did my mind judge while listening to others?
- 评头论足是什么感觉?
注意看
- Find a space at a window where there are sights to be seen
- Look at everything there is to see. Without labeling anything, take 不e of color, patterns, and textures.
- Pay attention to the movement of grass/trees/等. 在微风中. Take 不e of the different shapes. Try to view everything as if you were someone unfamiliar with these sights.
- Do 不 fixate on any one thing.
- 如果你分心了, gently pull your mind away from those thoughts and 不ice a color or shape again to put you back in the right frame of mind.
注意呼吸
- This exercise does 不 involve manipulating one's breath. Rather it is focused on placing awareness on the natural occurence/rhythm of breath.
- Begin by breathing normally and slowly drawing focus to your breath.
- It may help to focus on physical cue like the feeling of breath in your nostrils or rise and fall of your chest.
- If your mind wanders, make 不e and return your attention to natural breathing.
- Continue this for a couple of minutes.
身体扫描
- Get in a comfortable position either sitting or lying down and close your eyes.
- Bring a gentle awareness to the rhythm of your breath, but don't attempt to change it.
- Pay attention to the way your body feels (e.g. 温度, how your clothes feel on different body parts, the surface you are sitting/laying on, 等.)
- Move your attention to the tips of your toes and scan systematically up your body (to the rest of your feet, 小腿, 膝盖, 大腿, 等.) paying attention to the way each area feels.