LGBTQIA+ Archives - claritytherapynyc.com https://www.claritytherapynyc.com/category/lgbtqia/ Clarity Therapy NYC Tue, 28 Feb 2023 13:43:41 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.2 https://www.claritytherapynyc.com/wp-content/uploads/2020/08/cropped-Artboard-4@logo-150x150.png LGBTQIA+ Archives - claritytherapynyc.com https://www.claritytherapynyc.com/category/lgbtqia/ 32 32 How To Find a Sex-Positive Therapist in NYC https://www.claritytherapynyc.com/how-to-find-a-sex-positive-therapist-in-nyc/ https://www.claritytherapynyc.com/how-to-find-a-sex-positive-therapist-in-nyc/#respond Tue, 28 Feb 2023 13:12:49 +0000 https://www.claritytherapynyc.com/?p=38652 With how complex and sensitive the topic of sex and sexuality can be, how do you go about finding a therapist who will be sex-positive?

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As a place we can, at least in theory, talk about anything, it seems natural that sex would come up in therapy at some point. Even the most well-meaning therapists may inadvertently shy away from sex-related conversations, though, and some may even have negative attitudes toward sex. With how complex and sensitive the topic of sex and sexuality can be, how do you go about finding a therapist who will be sex-positive?

What Is Sex Positivity?

Sex educator Allena Gabosch describes sex positivity as “an attitude towards human sexuality that regards all consensual sexual activities as fundamentally healthy and pleasurable, and encourages sexual pleasure and experimentation.” Unlike the feelings of shame and stigma many of us are taught to internalize about sex, sex positivity emphasizes pleasure, that sex can be a perfectly healthy thing to want and participate in, and that it can be beneficial to talk about these things openly.  

Although they are independent of sexual activity, gender and sexual orientation are often included in sex positive conversations as they can influence the kinds of sex we like to have. Thus, sex-positive spaces are typically affirming of all genders and sexual orientations.

What Is a Sex-Positive Therapist?

Although there is no universal definition of sex positivity, we might describe a sex-positive therapist as a mental health professional who is knowledgeable about sex and sexuality, and views them as natural parts of being human that can be openly discussed without shame or judgment. 

In my work, having the space to discuss personal topics like fantasies, turn ons and turn offs, interests, or intense vulnerable feelings is often a new experience for clients. For some, the option to speak so openly and honestly is a freeing experience. For others, it may feel overwhelming or uncomfortable. Both experiences (and everything in between!) are valid, and the goal is to meet you where you are and go at your pace – just knowing the space is there to share if you want it can be helpful.

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Sex-positive spaces are typically affirming of all genders and sexual orientations.

How Can working with a sex-positive therapist Help?

Better Understand Your Sexuality

Sex-positive therapy can provide space for you to explore your sexuality – your relationship to and ideas about sex, gender, and sexual orientation. Sometimes this can also include an educational component about topics such as kinks, fetishes, fantasies, safer sex options, consent, and pleasure. 

Even the most well-meaning therapists may inadvertently shy away from sex-related conversations, and some may even have negative attitudes toward sex.

Work Through Stigma

Regardless of our cultural or religious background, most of us grow up learning that sex is taboo in some way. Talking about sex openly, finding it pleasurable, sex with someone of the same gender or with more than one partner, or having it outside of a monogamous marriage are examples of common social taboos when it comes to sex. The stigmatization and shaming of those who are interested in exploring sexuality, intimacy, or pleasure can be very distressing. Therapy can be an excellent place to unlearn the stigma and shame we’ve taken on and associate with topics related to sex. In addition to a sex-positive therapist, for some it may be important to find a polyamory-competent/friendly therapist too.

Explore Sexual Health

Sexual health is a term typically applied to the physical health aspect of sex – are you getting tested for STIs regularly, using any safer sex practices, etc. We can also use it to talk about the mental and emotional parts of sex. This might include communicating desires to your partners, understanding your body, or managing feelings of stress or anxiety related to sex.

 

 

How to Find a Sex-Positive Therapist in nyc

Here are a few ideas for finding a therapist who will be sex-positive:

Ask for Recommendations

If you have friends, relatives, coworkers, or neighbors who have seen therapists they enjoyed working with, they may be able to recommend someone to you. This can be a great way to find a therapist you can trust.

Check Out Online Directories

Specialized directories, such as National Coalition of Sexual Freedom, Manhattan Alternative, and Inclusive Therapists, provide a way to find therapists who are knowledgeable about a variety of sex-related concerns. Many of these directories allow you to filter your search based on what is important to you. Searching by criteria such as geographic location, knowledge of a specific topic, or gender of the therapist, can help you find a sex-positive therapist in NYC.

Do Your Research on Sex-Positive Therapists

Before making an appointment with a therapist, it can be useful to do some research and get a sense of whether they may be a good fit. A professional website, articles or blogs they’ve written, or a social media presence can begin to give you an idea of the person’s values and how they think about topics important to you. 

Therapy can be an excellent place to unlearn the stigma and shame we’ve taken on and associate with topics related to sex.
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How Do You Know If You’ve Found a Therapist Who is Sex-Positive?

When meeting a therapist for the first time, it can often feel like you’re in the hot seat being asked so many questions. This is also an opportunity for you to decide whether you even want to continue working with that person, though. Asking questions can help you better understand how the therapist thinks about sexuality, sexuality, and other topics. When seeking a sex-positive therapist, potential questions to ask may include:

Sex-positive therapy can provide space for you to explore your sexuality – your relationship to and ideas about sex, gender, and sexual orientation.

“Are you sex-positive?”

Definitely the most direct and straightforward way to go if you’re trying to find a sex-positive therapist in NYC. How a potential therapist discusses sex and sex-positivity can give you a good sense of whether or not they are a good fit for you.

 

“How do you feel about the sexual empowerment of people who aren’t cisgender, straight, thin, able-bodied white guys?”

The sexual fulfillment of marginalized groups has long been deprioritized in the US. People who aren’t cisgender men often face additional and unique challenges around sex and sexuality. Many still believe women shouldn’t want or enjoy sex, have more than one partner in a lifetime, or do certain things during sex. Transgender and gender nonconforming people are having their right to exist debated in many parts of the US, meaning discussion of their sexual empowerment and fulfillment is typically swept aside. Fat folks and people with disabilities are, more often than not, forgotten in conversations about sex, pleasure, and empowerment.

A sex-positive therapist will ideally recognize your right to freely enjoy sex without shame or judgment as fundamental.

 

“How comfortable are you talking about sex during session?”

Not all therapists will feel comfortable discussing sex in a session, and their discomfort can get in the way of your therapy. You’ll want to be sure the person you’re speaking to is both knowledgeable and comfortable enough to work with you. The therapist’s response to your specific concerns will give you insight into whether they will be able to support you.

“Do you have experience working with LGBTQ+ clients?”

While not a guarantee, previous experience working with LGBTQ+ clients or providing LGBTQIA+ affirming care can be an indication that someone is sex-positive. Openness to working with people outside of heterosexual and cisgender norms often means being open to discussing other aspects of sexuality as well. If you hold any of these identities, it can be especially important to ask a potential therapist about their experience to ensure they are competent to work with you.

“Do you agree with using “sex addiction” as a diagnosis?”

The idea of “sex addiction” is, contrary to popular belief, quite controversial. As someone who works from a place of sex-positivity, I find it quite stigmatizing and shaming. If you’re unhappy with the quantity or quantity of your sexual experiences, I find it’s more useful to explore what you’re unhappy with, the kinds of experiences you’d like to have, and how I can support you in having a more pleasurable, fulfilling sexual experience.

Openness to working with people outside of heterosexual and cisgender norms often means a therapist is open to discussing other aspects of sexuality as well.
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Take the First Step to Sex Positivity

You deserve a judgement-free and safe sex-positive space.

 

The stigma and shame many of us experience around sex is extremely harmful. Even if we want to embrace our sexuality more fully, how to do that in the face of such sex-negative beliefs?

Exploring sex and sexuality can be liberating, scary, and everything in between. As a sex-positive therapist in NYC, my main goal in sex therapy is to create a space that feels comfortable and affirming for you so that we’re able to explore your concerns. 

In our work together, my clients often share that they appreciate the openness with which they can discuss uncomfortable or taboo topics. Being able to share and explore these things in a supportive space can lead to transformative personal growth. If you’re looking to get connected to a sex-positive therapist, I invite you to book a complimentary phone consultation with me today.

Your Turn: Are you looking for a sex-positive therapist in NYC? Have you ever worked with a sex-positive therapist? How did it compare to your previous experiences in therapy? Share in the comments below.

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How To Choose the Right Polyamory-Affirming Therapist in NYC https://www.claritytherapynyc.com/how-to-choose-the-right-polyamory-affirming-therapist-in-nyc/ https://www.claritytherapynyc.com/how-to-choose-the-right-polyamory-affirming-therapist-in-nyc/#respond Fri, 06 Jan 2023 18:54:57 +0000 https://www.claritytherapynyc.com/?p=36065 The post How To Choose the Right Polyamory-Affirming Therapist in NYC appeared first on claritytherapynyc.com.

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Non-monogamous relationships have undeniably become more visible recently. From television and movies beginning to feature non-monogamous characters, to social media accounts specifically speaking to different relationship structures, the conversation about options beyond monogamy has become increasingly common and normalized.

Despite growing awareness and acceptance of relationships outside of monogamy, we are still often confronted with skepticism, moral judgment, and the belief that only monogamous relationships are valid. Unfortunately, these ideas can and do show up among therapists as well.

There can be a world of difference between working with a therapist who merely tolerates or acknowledges the range of relationship structures, and one who is truly affirming, making it all the more essential to find someone who will be supportive of your choices.

 

Polyamory and Other Non-Monogamous Relationships

For the uninitiated, non-monogamy is an umbrella term that refers to having relationships with more than one person. These relationships may be anonymous, long-standing, physical, sexual, emotional, romantic, and more. Polyamory, referring to romantic or emotional relationships with more than one person, is just one example and can look many different ways depending on the people involved. 

 

 

It’s key to find a therapist who recognizes the value of various relationship styles and will be supportive of your choices.
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Why Is Seeking a Therapist Affirming of Polyamory a Good Idea?

 

Although non-monogamous relationships can be immensely fulfilling, they can also come with unique challenges. Therapy is an opportunity to reflect on these challenges and your relationships, in addition to concerns unrelated to non-monogamy, in a safer space with someone dedicated to centering you and your experiences.

There can be a world of difference between working with a therapist who merely tolerates or acknowledges the range of relationship structures, and one who is truly affirming.

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Creating this space is in part contingent on working with someone who recognizes the value of various relationship styles and will not try to discourage or pathologize you for choosing something other than monogamy.

I’m Daniel Rich, a licensed sex-positive psychotherapist, and one of my specialties is working with non-monogamous individuals, whether they’ve only recently become curious about expanding their relationships or have years of experience. I believe the most valid relationship style and structure is the one that is fulfilling and supportive for you.

 

A therapist affirming of polyamory and non-monogamy can offer support in navigating:

Establishing Boundaries

Openly discussing the boundaries you and your partners want to set for your relationships can be an important ingredient for success, as is regularly revisiting these boundaries to ensure they are still working well for everyone involved. Those who are new to non-monogamy, are thinking of forming new partnerships, or are interested in changing their relationship dynamics may benefit from discussing these topics with a therapist. 

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Therapy provides the opportunity to reflect on and work through challenges in your relationships such as boundary setting.

Understanding Jealousy

When feelings of jealousy surface in non-monogamous relationships it can be a bit unnerving or confusing, with thoughts of “It’s not supported to be this way!” being common. After all, aren’t non-monogamous folks “supposed to” be more open? Jealousy is a normal emotional experience, though, and can be an indication there may be unmet wants or needs in a relationship. Therapy can help normalize this experience, unpack where the feeling is coming from, and what to do about it.

 

 

The most valid relationship style and structure is the one that is fulfilling and supportive for you.

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Improving Communication

There is a joke that instead of having more sex than monogamous people (as is the stereotype), polyamorous people have a lot more conversations – and it’s true! Conversations around plans, expectations, and boundaries play a role in all relationships, but become particularly important when multiple partners are involved. Most of us aren’t born knowing how to effectively communicate our needs, though, which is where therapy can help. Identifying what we want to say and how we can say it can go a long way in strengthening our relationships.

Jealousy is a normal emotional experience, and can be an indication there may be unmet wants or needs in a relationship.
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Exploring the Self

In addition to those with experience in non-monogamy, therapy can also benefit those who are curious about or new to stepping outside the limits of monogamy. It can be a place for exploring what interests you, any fears or hesitations, and what your ideal relationship situation would be. 

How To Choose the Right Polyamory-Affirming Therapist

After deciding you would like to start therapy, finding a therapist who is accessible and a good fit can be a daunting task. This is especially true when looking for a therapist who will be affirming of the relationships you’ve chosen. So, how to find the right therapist for you?

Online Searches and Directories

At Clarity Therapy, we offer a free and confidential therapist matching questionnaire that will connect you with therapists based on your needs and preferences. All our therapists offer free phone consultations so you have an opportunity to connect with them before committing to therapy.

A great first step in looking for a therapist can be using online directories that allow you to search by keyword or offer various search filters, such as Psychology Today, Manhattan Alternative, and Inclusive Therapists. Therapist profiles typically include information like their education, experience, and areas of focus. Experience with sex therapy, relationship counseling, or working with the LGBTQIA+ community is often a good sign that a therapist will be knowledgeable and affirming of non-monogamous relationships.

You can also do an online for “polyamory therapist,” “non-monogamy therapist,” etc. + your city or zip code.

 

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Therapy can be a great place for exploring what interests you, any fears or hesitations, and what your ideal relationship situation would be. 

Questions to Ask when Looking for a Polyamory-Affirming Therapist

Once you have a few potential therapists in mind, schedule a consultation with them to make sure you’re a good fit and ask any questions you might have. Potential questions to help determine if someone will be affirming of non-monogamy might include:

  • How much do you know about non-monogamy or polyamory?

  • What are your thoughts on non-monogamous relationships?

  • What is your experience working with clients in non-monogamous relationships?

  • Do you have any personal experience with non-monogamy? (not all therapists will be comfortable answering this question, which is ok! therapists have boundaries too)

Choose the One You Trust

Research has consistently shown that the most important factor in determining the outcome of therapy isn’t the therapeutic style, experience level, or background of the therapist, but rather the relationship between client and therapist. Choose the therapist that feels safe, trustworthy, and helps you feel understood.

If you’re in a polyamorous relationship or are exploring non-monogamy, our qualified team of therapists can help you navigate your relationship style. Whenever you’re ready to take the next step, reach out and share your preferences on our therapist matching questionnaire so that we can make personalized recommendations. We would love to hear from you.

Your Turn: What’s important to you in a therapist when considering your relationship style? What’s your experience been like in your search for a supportive  therapist? Sound off in the comments below.

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What is LGBTQIA+ Affirmative Therapy? https://www.claritytherapynyc.com/lgbtqia-affirmative-therapy/ https://www.claritytherapynyc.com/lgbtqia-affirmative-therapy/#respond Thu, 01 Jul 2021 03:35:36 +0000 https://claritytherapyonline.com/?p=3589 Affirmative Therapy helps LGBTQIA+ individuals navigate through their life in a more meaningful and constructive way through the help of empathic, nonjudgmental compassion and understanding.

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Individuals in the LGBTQIA+ community share many common issues, sometimes unrelated to their sexuality and identity. Oftentimes, one might come to therapy with relationship issues, identity issues, self-esteem concerns, and more. Despite the reasons that might bring someone to therapy, it is important to know that the therapist will be supportive, compassionate, and accepting. The understanding behind LGBTQIA+ Affirmative Therapy is that a therapist will provide a space that feels welcoming and comfortable.

What is LGBTQIA+ Affirmative Therapy?

LGBTQIA + Affirmative Therapy is defined as the acknowledgment and acceptance of a person’s sexual orientation and identity, working toward developing a better sense of self, building authenticity, and strengthening one’s voice.

Affirmative Therapy adds an important layer that’s often missing from traditional forms of therapy. Affirmative Therapy was developed to address the unique emotional and mental health needs of members of the LGBTQIA+ community as well as provide acceptance and support.

LGBTQIA+ Affirmative Therapy
The LGBTQ Bill of Rights is a personalized list of affirmations curated to assert your birth-given right to certain truths.

Why do members of the LGBTQIA+ Community Seek Out Therapy?

 

The level of mental health issues in the LGBTQIA+ community is significantly higher compared to levels among cisgender peers. This is true at every stage of life, from childhood through the end of life.

LGBTQ individuals seek out therapy for a wide range of mental health issues seen in the general community such as depression, anxiety, substance abuse, and trouble with intimate relationships.

 

LGBTQIA+ Affirmative Therapy is defined as the acknowledgment and acceptance of a person’s sexual orientation and identity, working toward developing a better sense of self, building authenticity, and strengthening one’s voice.

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However, being queer can often pose challenges to finding basic healthcare, let alone mental health services. Unfortunately, it’s difficult to find mental health therapists who are affirming or even just trained to work with members of the LGBTQIA+ community.

However, LGBTQ-Affirmative Therapists are also trained to handle the unique mental health challenges of sexual minorities that drive them to seek therapy. Some examples include:

 

  • Struggles with gender identity
  • Internalized messages about gender expression
  • Combining religious beliefs with their identity and lifestyle
  • Tense familial relationships
  • Rejection and discrimination resulting from mainstream belief systems
  • Hurtful core beliefs
  • Complex trauma
  • Limited contact with friends and community

What are the key parts of LGBTQ-Affirmative Therapy?

Through LGBTQIA+ Affirmative Therapy, a person can potentially navigate their life in a more meaningful and constructive way. The following are key parts of affirmative practices:

 

Creating a Safe Space

Creating a safe space is arguably the most important first step to therapy. LGBTQIA+ individuals should not feel judged or unwelcomed in any place, especially not in therapy, where individuals often disclose sensitive and confidential information.

To create a safe space, it’s important to be aware of one’s needs and wants prior to starting therapy. For example, some clients might prefer a therapist of a specific gender, age range, or with political views aligned to their own.

Once in the therapy room, it might be important to discuss preferred pronouns, any special accommodations, and other conditions that could contribute to creating a safe space. What seems to be most important to many clients is the trust and an alliance that’s built into the work. Although it can take time to build trust and alliance, clients usually have a sense of it early on.

LGBTQ mental health
LGBTQ-Affirmative Therapists are trained to handle the unique mental health challenges of sexual minorities.


Fostering Trust

Harnessing a trusting environment is a key component to therapy. One must feel that they trust their therapist enough to disclose very personal and difficult issues. Some issues that LGBTQIA+ Affirmative therapists might help with include:

  • Relationship issues
  • Intimacy concerns
  • Dating
  • Coming out
  • Gender and sexual identity
  • Sexual orientation
  • Confidence issues
  • Internalization
  • Contradictory beliefs
  • Trauma

These issues can often lead to negative feelings, so it’s important that trust is built in therapy so that the focus can be on helping individuals deal with some of these concerns. A question you might ask yourself after seeing a therapist for a few sessions might be, “Do I feel comfortable with this person?” and “Do I get the sense that this person understands my issues?”

The therapeutic relationship can hopefully become an alliance where the individual feels that they are supported, connected, and celebrated.

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Having an Ally

After establishing a safe space and building trust, the therapeutic relationship can hopefully become an alliance where the individual feels that they are supported, connected, and celebrated. Having an ally is an important component to therapy in order to address many of the issues above.

By having an LGBTQ+-Affirming therapist, the therapy can be catered to the individual’s specific needs and issues. While individuals can work with any therapist, having a therapist who understands the issues that the LGBTQIA+ community faces can result in a more validating and rewarding experience.

 

 

How to find LGBTQIA+ affirmative mental health care

 

Research clearly shows that people identifying as LGBTQIA+ tend to experience higher rates of mental health issues at every stage of life. However, there is still a shortage of therapists who are trained to provide Affirmative Therapy. 

LGBTQ affirmative therapists create a safe space in which gender and identity are not pathologized. Instead, affirmative therapists validate and advocate for individuals with minority identities regarding sexuality, gender identity, gender expression, and more. 

If working with an LGBTQ-Affirmative Therapist is important to you, don’t compromise. There are several ways to make sure someone has LGBTQIA+ Therapy experience. Some steps include:

  • Looking for therapy practices that offer this specialty 
  • Asking for referrals from well known organizations
  • Reading a therapist’s bio to learn about their background and training
  • Asking any therapist you meet with about minority groups they’ve worked with, their beliefs about the LGBTQIA+ community, and their overall approach

Seeking therapy to support personal growth takes bravery and courage. You have the right to be seen, heard, acknowledged, and celebrated for who you are. 

Clarity Therapy NYC provides LGBTQIA+ affirmative therapy in NYC and throughout the state of New York. Contact us to find a therapist who would be a good fit for you and to set up a free consultation. 

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Understanding Imposter Syndrome and How to Cope https://www.claritytherapynyc.com/understanding-imposter-syndrome/ https://www.claritytherapynyc.com/understanding-imposter-syndrome/#comments Thu, 17 Dec 2020 03:12:14 +0000 https://www.claritytherapynyc.com/?p=9621 Imposter syndrome can rob us of our joy, confidence and hold us back in life. The phenomenon can affect anyone, regardless of their success.

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Imposter syndrome can take many forms. You’re not sure how to start a project, so you put it off. You’re afraid that an email doesn’t convey your competence, so you edit just to delete it later. You compare yourself to others because you need to be the best, so you beat yourself down and dim your inner light. When you ruminate on your mistakes, you also forget every achievement up until this point.

Does this sound familiar? Are you a self-proclaimed workaholic or perfectionist? Have you always been an overachiever? Do you feel at any moment you may be “found out” by your colleagues or team as a fraud?

Imposter syndrome is a nagging doubt in our abilities, talents and achievements despite external proof of our qualifications and success. Imposter syndrome can rob us of our joy, confidence and hold us back in life. The phenomenon can affect anyone, regardless of their success.

Besides to the expectations you have for yourself, those starting a new job or career may have very real pressure to perform. Even executives of well-known companies experience imposter syndrome, like the rest of us.

What is Imposter Syndrome?

Imposter Phenomenon, refers to high-achieving individuals who are unable to internalize their success. In pop culture, it’s coined “Imposter Syndrome,” yet it is not in fact a syndrome or mental illness. Psychologists recognize that those who feel like imposters experience feelings of inadequacy.  They are also quick to attribute success to luck, rather than their own skill or effort. The phenomenon describes a form of intellectual self doubt coupled with an irrational fear of being found out.

To call it “imposter syndrome” in fact downplays the universality of these experiences. An estimated 70% of people will report experiencing at least one impostorism episode (Clance, 1970). Individuals who identify as LGBTQ+, people of color, and first-generation college grads are disproportionately affected by imposter syndrome.

Below are four signs that you may be experiencing imposter syndrome and what you can do to combat it.

1. You feel frozen to start a task unless you can do it perfectly.

Refusing to take part in a task unless it’s perfect or not completing a task at all are ways to avoid feeling inadequate. Perfectionism and procrastination are paralyzing, they freeze us from taking necessary action.

Perfectionism and procrastination are paralyzing, they freeze us from taking necessary action.

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We’re afraid that we don’t deserve the jobs that we worked hard to earn, so we might think “why even try at all?” It’s more comfortable to credit our success to luck than hard work or our innate abilities.

How to cope: Remember that starting is always the most challenging part. Oftentimes, we’ve already catastrophized the failure or negative outcome in our minds. This prevents us from even wanting to start. To combat this, take the smallest first step possible. Whether that’s writing one sentence or organizing the next step. Tell yourself that this is the drafting phase, your first edit. You can always revisit and make improvements, in other words, the task doesn’t have to be in its final form out the gate. Once we get started the momentum is usually enough to help us keep going forward.

2. Fear of failing is weighing heavily on you.

Everyone has to start somewhere, including your colleagues. Sure, they may be ‘experts’ in their field, or have years more experience than you. But they all had a first day on the job where they were the newbie too. Do you always expect perfect performance from your colleagues? Of course not, after all, we’re human. So why do you demand perfection from yourself?

How to cope: It’s just not realistic to expect yourself to perform every task perfectly in a new job role. There’s going to be a learning curve, so give yourself room to grow and make mistakes. Embrace being new. Afterall, this is a period dedicated to growth where mistakes are learning opportunities. A week, a month, six months, and a year from now, you’ll be able to look back and do the things that you weren’t able to do before.

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Remember that starting is always the most challenging part.

3. You’re afraid of being exposed as a fraud.

Fear of being exposed as fraudulent can create paralyzing anxiety. This fear stems from low self-confidence and parallels the ongoing need to be the best. What’s the evidence that you’re a fraud? After all you were hired because at least one person in a higher position felt you were qualified for the role. So much so that they offered you instead of someone else the opportunity.

Make a point to pay attention to what you’re doing well.

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How to cope: Make a point to pay attention to what you’re doing well. Keep a folder in your inbox to file away thank you emails and positive feedback. Keep a pocket-sized notebook at your desk to write down positive things you’ve done well. Include even the small or seemingly insignificant things.

Schedule meetings with your mentor or supervisor and ask for constructive feedback. There’s always room for growth, and this is a positive thing. The next time you doubt yourself, you can objectively look back from a higher vantage point and see how far you’ve come.

Keep a folder in your inbox to file away thank you emails and other positive feedback. You might also consider keeping a pocket-sized notebook at your desk to write down positive things you’ve done well.
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4. When you’re experiencing imposter syndrome, you’re constantly comparing yourself to your colleagues.

Remember – you’re sitting at your well-deserved seat at the metaphorical table.

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You’re sitting at your well-deserved seat at the metaphorical table. You look around at your boss and coworkers and feel that everyone around you is so great at what they do that you pale in comparison. When we feel like we don’t measure up to our peers, this can invite nagging feelings of self-doubt and unjustified self-criticism.

How to cope: Identify unique qualities you contribute instead of hyperfocusing on your deficiencies. This can be tough for some people because we’re so used to tearing ourselves down. If this exercise is difficult for you, imagine that you’re having a conversation with a trusted person in your life. Think about what they would name as your redeeming traits. You can also ask your coworkers how you’ve helped them recently. Whether on a particular task or team project, this will allow you to get real-word feedback.

The most surefire way to combat imposter syndrome

When we doubt ourselves behind the closed doors of our office, we believe that we’re alone in thinking that way, because no one else is voicing their doubts. The most surefire way to combat imposter syndrome is to talk about it. In doing so you bring your fears into the world and in doing so this takes away some of their power.

By being vulnerable, you open yourself up to receiving authentic support.

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By sharing them with a trusted confidant you also create space for a reality check. This opens an opportunity for others to relate to your experience and share how they coped. By being vulnerable, you open yourself up to receiving authentic support.

For many, opening up about a fear of failure with those in our lives may not feel like a good option for different reasons. In this case, connecting with a therapist may be the route to go. Speaking with an unbiased individual in a judgement-free zone in and of itself is immensely therapeutic. A therapist has the experience to help individuals successfully work through the negative feelings related to imposter syndrome. For example, individuals learn necessary tools to challenge negative self-talk and self-defeating behaviors. In a supportive environment, therapists also help individuals free themselves from anxiety, self-doubt and judgement. Individuals experience newfound confidence and are able to finally celebrate their achievements and successes.

Your Turn: What ways have you found to combat imposter syndrome? I’d love to hear your tips in the comments below.

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The LGBTQ Bill of Rights Protects LGBTQ Mental Health https://www.claritytherapynyc.com/the-lgbtq-bill-of-rights/ https://www.claritytherapynyc.com/the-lgbtq-bill-of-rights/#comments Tue, 30 Jun 2020 06:10:32 +0000 https://claritytherapyonline.com/?p=3561 LGBTQ mental health is easily challenged by everyday situations and messages. The LGBTQ Bill of Rights is designed to empower you. Check it out now.

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All people struggle, to some degree, with feelings of inadequacy. When left unchecked, these feelings can develop into a toxic belief system that tells us we’re defective, inherently bad, or just not good enough. Oftentimes, these beliefs start in childhood.  This can be especially true for members of socially marginalized groups, such as women, people of color, ethnic minorities, and the LGBTQ community.  Years of hurtful messages, bullying, rejection, discrimination, and threats of harm result in higher rates of mental health challenges in LGBTQ kids, teens, and adults. This post will focus on the basic human rights that all members of the LGBTQ community deserve. These basic human rights are essential to protecting LGBTQ mental health

LGBTQ Mental Health Risk Factors

It’s time to remember your infinite worth as a human being.

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Many members of the LGBTQ community grow up in households in which they’re ridiculed, rejected, or even abused for some aspect of their appearance, personality, or life choices.

Even for those with happy upbringings, feelings of low self-worth can bloom and run rampant as we grow older and are exposed to more negative experiences such as:

  • Rejection
  • Toxic relationships
  • Damaging media narratives 
  • Fewer educational, professional, and housing opportunities

When we accept toxic messaging as normal, we often wind up accepting unfair treatment, disrespect, and even threats to our emotional and physical wellbeing.  As a result, we’re at higher risk for ongoing mental health issues.

LGBTQ Mental Health Statistics

Members of the LGBTQ community experience mental health issues at a significantly higher rate than cisgender individuals. This is seen throughout the lifespan, from kids through the elderly.

Recent research shows us shocking statistics on the state of LGBTQ mental health:

  • 40% of young LGBTQ people have considered suicide in the last year.  That number increases to over 50% for trans and nonbinary youths.
  • 48% of LGBTQ youths reported engaging in self-harm in the past 12 months, including over 60% of transgender and nonbinary youths.
  • 68% of LGBTQ youths reported symptoms of generalized anxiety disorder in the past two weeks, including more than 3 in 4 transgender and nonbinary youths.
  • Older LGBTQ adults report significantly higher rates of anxiety and depression compared to their heterosexual peers.
  • 53 percent of older LGBT people feel isolated.  They are more often estranged from family and have fewer friends. They are also are twice as likely as their heterosexual peers to live alone.
  • 46% of LGBTQ youths reported that they wanted mental health treatment.  However, they couldn’t get services within the last 12 months. Two main reasons include lack of health insurance and unsupportive family members.
  • The majority of healthcare providers are not properly trained to properly help and support the diverse needs of LGBTQ patients.  Repeated negative experiences with doctors and discrimination by health care settings can lead to avoidance of medical care — including mental health care.

The Need for LGBTQIA+ Affirmative Therapy

These statistics further highlight the need for more funding for appropriate mental health programs and resources as well as LGBTQIA+ affirmative therapy to protect people at every age. In LGBTQIA+ affirmative therapy, there is an acknowledgment and acceptance of a person’s sexual orientation and identity.

The therapist provides a safe and welcoming space in which LGBTQ individuals can:

  • Develop a better sense of self.
  • Build authenticity.
  • Learn to advocate for themselves.

LGBTQ Rights:  The On-Going Fight

As a society, we’ve taken great strides toward legal and institutional equality for members of the LGBTQIA community.  However, many people who identify as homosexual, bisexual, trans, or queer still live with an internalized sense of otherness or shame.

Even for those who are “out” and proud, it’s not uncommon for LGBTQ folk to feel pressure to conform, twist, or hide their identities, mannerisms, or partners in at least some social situations.  After years of having to hide and pretend in order to fit, mental health struggles can increase and take a toll on our health and quality of life. 

Many people navigate situations and circumstances every day that make them question themselves and their choice to live freely and authentically. These significant and harmful obstacles include a hostile work environment, judgmental familial atmosphere, discrimination in public and private organizations, and lack of consistent legal rights across states. 

If any of this sounds familiar: 

  • You tend to bottle your feelings up in certain company.
  • You make yourself small in social settings where you suspect your sexuality might be scrutinized.
  • You feel unsafe being yourself.

It’s time to remember your infinite worth as a human being.

LGBTQ Mental Health Protective Factors

To build and benefit from protective factors, we need to counteract the negative messaging around us with explicitly supportive, nurturing, and affirming messaging.  This needs to start in childhood and continue throughout people’s lives. Otherwise, feelings of inadequacy may easily take over our minds and emotions.  Then, they begin to feel normal.  When this happens, positive mental health outcomes are even less likely. 

To combat the normalization of low self-worth, we must remind ourselves of our Bill of Rights. Simply put, the LGBTQ Bill of Rights is a personalized list of affirmations curated to assert your birth-given right to certain truths.

Below, find the LGBTQ Bill of Rights to help you remember your worth and assert yourself with healthy boundaries.

The LGBTQ Bill of Rights

As a member of the LGBTQ community, I’m allowed to:

love who I love

exist outside of socially accepted standards of gender identification

exist outside of socially accepted standards of sexual orientation

challenge laws, authorities, and institutions that threaten my right to be myself

be unapologetic in my choices

feel safe and at ease in any environment

excuse myself from any environment or situation that makes me feel unsafe, threatened, or disrespected

keep my sexual preferences as public or private as I like

love and live loudly and without apology

be exploring who I am

be sure about who I am

explore the spectrum of sexuality and self-expression

dress in whatever clothing feels comfortable and pleasing to me

enjoy the benefits of monogamy, marriage, and long-term partnership like anyone else

expect acknowledgment and respect from my family

expect acknowledgment and respect from my partner’s family

end relationships that have not evolved to embrace my authentic self

mend relationships that are important to me

be a parent and raise healthy, well-rounded children

choose my preferred gender pronouns

be more than my sexual or gender identification

Protect Your Right to Live Your Life On Your Terms

It’s my sincerest hope that you’ll keep this expression of an LGBTQ Bill of Rights close to your heart. Feel free to add to it whichever truths move your spirit.

Remember, while we must respect our own rights, we also must respect the rights of others to be their authentic selves.  As long as we’re not harming another individual, we each have the right to think, speak, and do in a way that genuinely reflects our purest nature.

Your Turn: Do any of these affirmations resonate strongly with you? Are there any LGBTQ rights you feel I’ve left out? Please share your thoughts in the comments below.

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