Existing as a trans person in today’s world is not easy. The constant attacks on our rights, the never-ending stream of bad news, and the everyday challenges of just being ourselves can take a serious toll on mental health. It’s overwhelming, exhausting, and, at times, downright painful. But even in the midst of all this, caring for ourselves is not just important—it’s necessary.
That’s why we created a Mental Health Checklist specifically for trans folks. This isn’t about “fixing” anything or pretending things aren’t hard. It’s about giving ourselves the tools we need to hold on, find joy where we can, and take care of our minds and bodies in ways that feel right for us.
Connect With Supportive Communities
You don’t have to be on this journey alone. Whether it’s safe online spaces, local LGBTQ+ groups, or a couple of close friends, having people who affirm and understand you can make all the difference.
Set Boundaries Around News Consumption
Staying informed is important, but doomscrolling through anti-trans headlines 24/7? That’s a one-way ticket to burnout. Give yourself permission to step away from the news cycle.
Practice Daily Self-Compassion
The world is harsh enough—don’t let your inner voice be another critic. Be kind to yourself, even when it feels hard.
Engage in Creative Outlets
Whether it’s writing, painting, music, or something else entirely, creativity is a powerful way to process emotions and reconnect with yourself.
Celebrate Small Wins & Euphoric Moments
Not every win has to be big to matter. Maybe you tried a new look that made you feel good, corrected someone on your pronouns, or simply got through a tough day. That’s worth celebrating.
Limit Interactions with Unsafe People
If someone constantly invalidates or disrespects you, you don’t owe them access to your life. Protect your energy and your peace.
Seek Professional Support When Needed
If therapy is accessible to you, a trans-affirming therapist can be a lifeline. If it’s not, look into free or low-cost support groups. You deserve care from people who understand your experience.
Move Your Body in Ways That Feel Good
Not for anyone else, not for unrealistic standards—just for you. Maybe that’s stretching, dancing, or a short walk. Maybe it’s just resting when you need to.
Journal To Reflect on Your Journey
Writing things down can help untangle feelings, track progress, and remind you of how far you’ve come. Never journaled before? Use our Trans Journal Series prompts to get started!
Create a “Feel-Good” Playlist
Music can be healing. Find songs that lift you up, calm you down, or just remind you of who you are.
Remind Yourself You Are Not Alone
Even when it feels like the world is against us, we are still here. We’ve always been here, and we always will be.
Take Breaks From Social Media
If scrolling makes you feel worse instead of better, step away. The internet will still be there when you’re ready.
Taking care of your mental health isn’t selfish, and it isn’t optional—it’s survival. Some days will be harder than others, but every step you take to care for yourself is a step forward. And if no one has told you this today: You are loved. You are valuable. You are not alone.
