May is Mental Health Awareness Month—and for many trans and non-binary folks, mental health isn’t just about crisis moments. It’s also about daily care, inner reflection, and reclaiming your own narrative.
That’s why this month’s edition of the Trans Journal Series is all about tuning in to you. These reflection questions aren’t about anyone else’s expectations. They’re an invitation to notice how you’re really doing, what supports you, and what healing might look like on your terms. There’s no right or wrong way to answer—just your truth, however it shows up.
Grab a pen, open a notes app, or simply take a moment to reflect. You deserve that space.
What people, places, or practices help you feel most grounded and at home in yourself? How can you build more of them into your daily life?
Why This Matters:
Feeling connected to what makes you you can offer stability during difficult moments.
Example Answer:
My dog always brings me back to the present—petting her calms me. I also feel like myself when I wear my favorite hoodie. I could make sure I start and end each day with cuddle time and a grounding outfit.
When do you feel most affirmed in your identity? What contributes to that feeling?
Why This Matters:
Knowing what affirms you can guide you toward more moments of ease, joy, and safety.
Example Answer:
I feel affirmed when I’m with other queer people who just get it. I could make more time to attend trans-led events or spend time in online spaces where I feel seen.
What internalized messages about gender or worth are you actively unlearning? What’s a more loving truth you can hold onto instead?
Why This Matters:
Unlearning takes time. Replacing harmful messages with kinder truths can help you heal and grow.
Example Answer:
I’m still unlearning the idea that I have to “look a certain way” to be valid. The truth is, my identity is real regardless of how others perceive me.
What coping strategies have actually helped you in the past, and which ones haven’t served you as well?
Why This Matters:
Reflecting on what truly supports you helps you build a self-care toolkit that works for you.
Example Answer:
Doomscrolling made things worse, but writing things out helped me process. I want to try journaling again when I feel overwhelmed.
What’s something you’re proud of yourself for surviving or overcoming? How did you get through it?
Why This Matters:
Looking back at your strength can remind you that you’ve already made it through hard things.
Example Answer:
I survived a really rough coming-out period. What got me through was having one friend who believed me and called me by my name, even when others didn’t.
How do you speak to yourself when you’re struggling? How would you speak to a friend in the same situation?
Why This Matters:
Self-compassion is powerful. Treating yourself like someone you love can shift everything.
Example Answer:
I call myself lazy when I’m low. I’d never say that to a friend—I’d remind them to rest. I want to start offering myself the same grace.
What are your personal warning signs that your mental health is slipping? What’s one early intervention you could try?
Why This Matters:
Noticing the signs early can help you take action before things feel unmanageable.
Example Answer:
I know I’m struggling when I stop answering texts and let my laundry pile up. When I see that happening, I can set a timer for five minutes and just start—even if I don’t finish, it’s movement.
What helps you feel emotionally safe in a conversation or space? What boundaries or needs do you want to start honoring more?
Why This Matters:
You deserve spaces that respect you. Naming your boundaries helps you build that safety.
Example Answer:
I feel safe when people ask for my pronouns instead of assuming. I want to get better at correcting people when they get it wrong.
Who or what helps you remember that you’re not alone? How can you reach out or reconnect with that support?
Why This Matters:
Isolation can make struggles feel heavier. Connection can remind you of your community and your resilience.
Example Answer:
I always feel less alone when I read posts from other trans folks online. I could message a mutual or join a queer Discord space again.
What does rest really look like for you? What do you need to feel truly recharged?
Why This Matters:
Rest isn’t one-size-fits-all. Discovering what works for you helps you recharge more fully.
Example Answer:
Scrolling TikTok isn’t restful for me, even though it feels like it is. True rest is watching a comfort show with snacks and my phone on Do Not Disturb.
What would a more mentally healthy version of your day-to-day life look like? What’s one small step you can take toward that today?
Why This Matters:
Mental health isn’t always a big leap—it’s often small choices stacked together.
Example Answer:
I’d like to start my days slower and check in with myself. Tomorrow, I’ll try journaling for five minutes before looking at my phone.
What are the more subtle signs that you might be going through a rough patch, even if everything seems fine on the outside?
Why This Matters:
Sometimes, our mental health shifts quietly. Naming those quiet signals can help you care for yourself before you hit a breaking point.
Example Answer:
I smile and say I’m fine, but I know something’s off when I feel detached from things I usually care about. If I notice that feeling, I try to journal it out or talk to someone I trust.
Mental health journeys can feel complicated, especially in a world that doesn’t always make space for trans joy, rest, or healing. But the fact that you’re showing up for yourself in any way—even just reading this—is something to be proud of.
If any of these questions brought something up for you, be gentle with yourself. Revisit the ones that resonated. Come back when you’re ready. And if you’re looking for more connection, support, or just a reminder that you’re not alone, know that the Plume Community Hub is here for you.
Until next time—keep taking care of yourself.
