I have been getting so much great content in emails and from friends over the years here at Left of Str8 Podcasts, that I really thought it was time to start sharing voices from the community or about the community in a sometimes serious, sometimes funny setting like a blog. I hope you will share with your lgbtq friends (and straight ally's too, there's some good information here from time to time, starting with my first post!!), and leave comments and suggestions of what you would like to see here as well.
I am so happy we are emphasizing Self Care these days, and making OURSELVES to be better in our lives and conversations and interactions with others and to help others be better themselves. I am making this the first topic of this new blog and really the only Gay Sh*t about it, is that it's wise words from an amazing beautiful, talented and smart transgender advocate. These are wise words for anyone who needs to get a little more control of their lives and want to learn how to unplug and enjoy your lifetbut I hope our transgender friends take this great advice, as they are often the most persecuted in our community these days. So here you go, our first post in "365 Days of Gay Sh*t)
Transgender Activist Swears By 6-Step Self-Care Ritual To 'Enhance Mental Wellness In 10 Days'
Mental health and self-care are crucial components of well-being for everyone, but they hold special significance for transgender individuals who often face unique challenges. From navigating discrimination and stigma to finding affirming spaces and support, transgender people frequently encounter stressors that can impact their mental health. Engaging in consistent self-care practices is vital to managing these pressures and fostering resilience, self-love, and overall wellness.
Janet Mock, a transgender author, activist, and trailblazer, knows firsthand the importance of self-care. As a leading voice for transgender rights, Janet has shared her journey of self-acceptance and healing through her books, speaking engagements, and activism. She emphasizes the need for intentional self-care to sustain mental health, particularly in the face of societal challenges. Janet has developed a 6-step self-care ritual that she swears by to enhance mental wellness in just 10 days. This simple yet powerful routine is designed to help transgender individuals (and anyone else) cultivate inner peace, strength, and a sense of belonging.
Let’s explore Janet’s 6-step self-care ritual and see how you can adapt it to enhance your own mental wellness.
1. Daily Journaling: Documenting Emotions and Progress
The first step in Janet’s self-care ritual is daily journaling. Journaling is a powerful tool for self-reflection and emotional processing. For transgender individuals, who may experience a range of emotions related to identity, acceptance, and daily interactions, journaling provides a safe space to explore feelings without judgment.
“Writing helps me connect with my emotions and understand what I’m going through,” Janet explains. “It’s a way to release what’s inside and make sense of my experiences.”
Start by setting aside a few minutes each day to write in a journal. You don’t need to worry about grammar, structure, or style—focus on capturing your thoughts, feelings, and reflections. You can use prompts like “What made me feel strong today?” or “What’s one thing I’m grateful for?” to guide your writing. The goal is to document your journey, celebrate your progress, and identify areas where you need more support or self-compassion.
Example: Janet often shares that she uses journaling to navigate difficult emotions and celebrate small victories. She writes about her feelings after public speaking events or advocacy work, reflecting on both the challenges and the joy of making a difference.
Tip: Keep your journal in a place where you’ll see it daily, and make journaling a consistent part of your routine—whether it’s in the morning, before bed, or during a break.
Exercise: Spend 10 minutes each day journaling about your thoughts and feelings. Use prompts that resonate with you, or simply write whatever comes to mind. Reflect on your progress over the 10 days.
2. Mindfulness Meditation: Focusing on Grounding Exercises
The second step in Janet’s ritual is mindfulness meditation. Mindfulness involves focusing on the present moment, acknowledging your thoughts and feelings without judgment, and grounding yourself in the here and now. For transgender individuals who may experience anxiety or stress, mindfulness meditation can provide a sense of calm and clarity.
“Mindfulness helps me stay grounded when I feel overwhelmed,” Janet shares. “It reminds me to take a breath, be present, and trust that I am enough as I am.”
To practice mindfulness, find a quiet, comfortable space where you won’t be disturbed. Close your eyes and take a few deep breaths, focusing on the sensation of the breath entering and leaving your body. If your mind starts to wander, gently bring your attention back to your breath or repeat a grounding phrase, such as “I am safe” or “I am enough.” Start with just 5-10 minutes a day and gradually increase the duration as you become more comfortable with the practice.
Example: Janet often incorporates grounding exercises like deep breathing, body scans, or visualizations into her daily routine. She finds that these practices help her manage anxiety and maintain a sense of calm, even in high-pressure situations.
Tip: Use meditation apps like Calm, Headspace, or Insight Timer to guide your practice and find techniques that work for you.
Exercise: Dedicate 5-10 minutes each day to mindfulness meditation. Focus on your breath, use a grounding phrase, or follow a guided meditation. Notice how you feel before and after each session.
3. Physical Activity: Simple, Accessible Routines
Physical activity is the third step in Janet’s self-care ritual. Exercise is not only good for physical health but also has numerous mental health benefits, including reducing anxiety, boosting mood, and increasing energy levels. Janet emphasizes the importance of finding simple, accessible routines that can be easily incorporated into your daily life.
“Moving my body is a way to release tension and connect with my strength,” Janet explains. “It doesn’t have to be intense or complicated—just something that makes me feel good and grounded in my body.”
Consider low-impact activities like walking, yoga, or stretching if you’re new to exercise or looking for gentle movement. If you enjoy more intense workouts, try running, dancing, or weightlifting. The key is to choose activities that you enjoy and that are accessible to your current fitness level.
Example: Janet often practices yoga as part of her self-care routine. She finds that the combination of movement, breath, and mindfulness helps her feel more centered and connected to her body. She also enjoys walking in nature, which provides a sense of peace and clarity.
Tip: Start with short sessions—10-15 minutes—and gradually increase the duration as you build stamina and confidence. Use online resources or apps to find free workout videos and routines that suit your needs.
Exercise: Choose a physical activity you enjoy and commit to doing it for at least 10-15 minutes each day. Track your progress and notice how it impacts your mood and energy levels over time.
4. Connecting with Supportive Communities: Online Groups or Local Meetups
Connecting with supportive communities is a vital part of Janet’s self-care ritual. For transgender individuals, finding affirming spaces where they can be themselves without fear of judgment is essential for mental wellness. These communities provide support, understanding, and a sense of belonging that can be incredibly healing.
“I’ve found so much strength in community,” Janet says. “Being around people who understand my experience and affirm my identity has been transformative for my mental health.”
Look for local LGBTQ support groups, community centers, or online spaces where you can connect with others who share similar experiences. Platforms like Facebook, Reddit, and Meetup offer groups for transgender individuals to share stories, seek advice, and build connections.
Example: Janet frequently participates in LGBTQ events, panels, and online forums, where she engages with the community and shares her experiences. She believes that connecting with others who affirm her identity is a crucial component of her self-care.
Tip: Don’t be afraid to reach out and introduce yourself to new communities. Remember that you deserve support and that there are many spaces where you will be welcomed and celebrated.
Exercise: Find an online group, forum, or local meetup that aligns with your interests or identity. Commit to engaging with the community at least once a week for 10 days and reflect on how it feels to be part of a supportive network.
5. Engaging in Creative Activities: Art, Music, or Writing
The fifth step in Janet’s self-care ritual is engaging in creative activities. Creativity can be a powerful outlet for self-expression and emotional release, providing a space to process complex feelings and explore different aspects of identity.
“Creativity has always been a way for me to express my truth,” Janet shares. “Whether it’s writing, painting, or dancing, it helps me connect with myself and find joy in the process.”
Choose a creative activity that resonates with you—whether it’s painting, playing an instrument, writing poetry, or cooking. The focus should be on enjoying the process, not on the end product. Allow yourself to create without judgment or pressure, and see how it feels to express yourself in new ways.
Example: Janet often writes essays and articles to share her experiences and insights as a transgender woman. She also enjoys painting and finds that it helps her relax and feel more centered.
Tip: Set aside dedicated time each week for creative expression, even if it’s just a few minutes. Try new activities to find what resonates most with you.
Exercise: Choose a creative activity and engage in it for at least 15-20 minutes each day. Notice how it impacts your mood, stress levels, and sense of fulfillment.
6. Digital Detox: Limiting Social Media Usage
The final step in Janet’s self-care ritual is a digital detox. While social media can be a valuable tool for connection and community, it can also contribute to stress, anxiety, and feelings of inadequacy, especially for transgender individuals who may encounter negative or harmful content.
“Taking breaks from social media has been essential for my mental health,” Janet says. “It helps me create boundaries and focus on what truly matters—my well-being and my relationships.” Set specific limits on your social media usage, such as designating “device-free” times or turning off notifications. Use apps that monitor and limit screen time to help you stay accountable. Replace digital distractions with more nourishing activities like reading, spending time in nature, or connecting with loved ones in person.
Example: Janet often takes regular breaks from social media, particularly when she feels overwhelmed or needs to recharge. She uses this time to engage in self-care practices, connect with supportive communities, and focus on her creative work.
Tip: Unfollow or mute accounts that negatively impact your mental health, and curate your social media feeds to include only positive, affirming content.
Exercise: Implement a digital detox by setting daily limits on social media usage. Replace this time with one of the self-care practices mentioned above and observe how it affects your mood and mental well-being.
Examples: Janet's Personal Routines and How They’ve Helped Her
Janet Mock often shares her personal self-care routines and practices in her writings and interviews. She speaks openly about the importance of daily journaling for emotional clarity, mindfulness meditation for grounding, and connecting with supportive communities to foster a sense of belonging. Janet's self-care rituals have helped her navigate the challenges of activism and public life while maintaining her mental health and well-being.
Takeaway: Encourage Yourself to Adapt the Ritual for Your Own Lives
Janet Mock’s 6-step self-care ritual—daily journaling, mindfulness meditation, physical activity, connecting with supportive communities, engaging in creative activities, and digital detox—provides a holistic approach to enhancing mental wellness in just 10 days. These practices are designed to be simple, accessible, and adaptable, making them ideal for anyone looking to improve their mental health.
By incorporating these steps into your daily routine, you can create a foundation of self-care that supports your overall well-being. Remember, self-care is a personal journey, so feel free to modify these practices to fit your needs and preferences. Start today, and see how these simple steps can make a significant difference in your mental wellness. You deserve to feel safe, supported, and empowered. Embrace this self-care ritual, and discover the strength, peace, and joy that come from prioritizing your mental health.
I hope you will come back each day to find some useful, fun, or just plain silly information from and for our LGBTQ Community. Let's be "Family" together.............Scott
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