Thriving in the Face of Minority Stress

February 1, 2024

Minority stress is an ongoing challenge for members of historically marginalized groups. Whether rooted in stressors associated with racial, ethnic, gender, or sexual identity, the impact of this stress is far-reaching. When faced with the unfair challenges that contribute to minority stress, there are ways to prioritize your well-being.

What is minority stress?

Minority stress refers to the mental and emotional strain of identifying as part of a historically marginalized population—such as a minoritized racial, ethnic, gender, or sexual identity. Factors that contribute to it include experiencing or expecting prejudice or barriers to showing up as your full authentic self, and dealing with social or internalized stigma.

Why minority stress affects mental health

At the core of understanding the mental health impact lies the minority stress model, a theory formulated by researchers in the early 2000s. This model highlights that it’s not merely the chronic stressors themselves but the constant need to adapt to them that contributes to long-term mental and physical health issues.

For example, overhearing an insult about racial minorities if you’re a person of color can feel demoralizing, scary, and infuriating. And because these experiences likely happen over and over, having to cope with and anticipate them regularly contributes to an ongoing mental, emotional, and physical burden in our daily lives.

Who does minority stress impact?

Racial and ethnic minorities

Historically marginalized racial and ethnic groups often experience minority stress due to systemic racism, discrimination, and harmful stereotypes, which impacts their overall well-being.

Gender and sexual minorities

People who identify as LGBTQIA+ are often exposed to social mistreatment such as harassment, rejection, and stigma that may threaten their safety and force some to conceal their identity.

People with disabilities

People with disabilities may experience minority stress due to societal stigmas, exclusion, and lack of accessibility or appropriate accommodations for essential things like public transportation, workplace tasks, and the physical layout of a space.

Intersectional identities

People who belong to multiple minoritized groups, such as being both a racial and sexual minority, may experience complex layers of stress, discrimination, and even confusion. For example, if a Latinx woman who identifies as a lesbian encounters social exclusion in the workplace, she may wonder if it’s because of her race, sexual orientation, or both.

Immigrant and refugee communities

Immigrants and refugees face minority stress associated with acculturation challenges, language barriers, and discrimination based on their origin, which can affect mental health and the ability to integrate into new communities.

Coping with minority stress

Minority stress is unjust and often overwhelming. Understanding the factors that contribute to it can help us take more productive action in taking care of our mental health and may potentially offer validation for experiences that have felt otherwise isolating, painful, and confusing. Here are some ways you can take care of yourself to buffer some of the negative impacts of minority stress.

Reclaim your choice and agency

Minority stress can leave us feeling mentally, physically, and spiritually exhausted. While we can’t control the things that happen outside of us, it can be helpful to focus on the things that you do have control over, no matter how small they might seem. These acts of choice can help you restore a sense of power and challenge the notion that we’re just “sitting on the sidelines” while things unfold in front of us.

Remember that you have control over how you use your time, energy, resources, and voice. How we exercise choice is going to look different for everyone. Find what’s comfortable for you. An example can look like exercising control over who you spend time with or how you want your day to go.

Set helpful boundaries

You have full permission to opt out of conversations or interactions that feel draining, unhelpful, or overwhelming. It can also be useful to reduce your media intake if you notice that they’re making you feel worse.

Boundaries can also extend to your work life. Prioritize taking breaks throughout the day and making use of paid time off.

Establish a care routine

Stress gets stored in our bodies. The best way to release it is to engage in activities that help us metabolize it, like laughter and the self-care trifecta of sleep, nutrition, and exercise. This can include moving your body in ways that are accessible for you—even if only for five minutes—like a quick walk around your block or anything that gets your muscles moving.

Join a group that celebrates and affirms your identity

Connecting with others who have similar experiences can help you feel validated and supported. For example, join a neighborhood club that reads books by queer authors or a group for Black parents in the same school system.

Prioritize your mental health at work

At work, the factors that create minority stress can also contribute to burnout, lower job satisfaction, turnover, and toxic workplaces. To reduce the impact of minority stress at work, consider joining an employee resource group or creating a supportive network with colleagues or mentors who share similar experiences.

Celebrate achievements

Acknowledging and celebrating personal and professional achievements (the small and the big wins) can be a great way to challenge harmful narratives that have been reinforced by stigma and prejudice. You can also create a culture of collective celebration by inviting your loved ones to share their wins with you and offering them kudos.

Share your whereabouts

If you’re visiting a new place or meeting someone for the first time, consider sharing your whereabouts with a trusted loved one who can check in on you. Keep them updated on:

• Where you’re going
• When you’ll be there and for how long
• Who, if anyone, will be there with you
• A check-in schedule (e.g., texting or calling by a certain time to let them know you’re doing OK)

If your phone has location-sharing capabilities, you can also share your live location for a certain amount of time so your loved one can keep tabs on you and know to check in.

Make your mental health a priority

Reaching out for support is an empowering way to prioritize your health and growth. If your employer offers Lyra, you can get reduced or no-cost care from a culturally affirming mental health coach or therapist in as little as one day.