• Talk to someone you trust: It might feel hard to start talking about how you are feeling. But many people find that sharing their experiences can help them feel better. It may be that just having someone listen to you and show they care can help in itself. If you aren't able to open up to someone close to you, there are several LGBTQIA+ helplines you can call visit our contacts section to view some options.
• Peer Support: Making connections with people who have similar or shared experiences can be really helpful. This could be other people with mental health problems, or other LGBTQIA+ people, or both. There are many ways to do this including, local support groups, online communities, workplace groups or mentoring programmes. Visit our useful contacts section for local and online groups.

• Self-care: Self-care means things we do for ourselves to help improve our mental and physical health. Internalised homophobia, biphobia or transphobia might mean you struggle to be kind to yourself. But practising self-care can help boost your self-esteem. This can include thinking about your diet and sleep, trying to do some physical activity, trying to avoid recreational drugs and alcohol and looking after your sexual health.

• Asking your doctor for help: Your doctor is there to help you with your mental health as well as your physical health. Opening up to a doctor about your personal thoughts and feelings isn't easy for anyone. Being LGBTQIA+ can make it feel even harder. There are lots of reasons to not want to come out as LGBTQIA+ to your doctor when you talk to them about your mental health. You don't have to tell your doctor that you're LGBTQIA+ to get their help. But if you do, they might find it easier to get you the right support. If you do decide to tell them, you could rehearse what you will say first with someone you trust. An LGBTQIA+ helpline could also help you practise this conversation.
• Specialist LGBTQIA+ mental health services: Specialist organisations exist that provide mental health support to LGBTQIA+ people. Services they may provide include; advocacy, helpline and email advice or talking therapies and counselling. Many of these services employ staff or recruit volunteers that identify as LGBTQIA+. Visit the contacts section of this page for a list of national and local services.

• Working with a therapist: Talking therapies involve talking to a trained professional about your thoughts, feelings and behaviour. Your relationship with your therapist is an important factor in how successful any therapy is for you. If you would prefer to work with a therapist from the LGBTQIA+ community, it's best to mention it during your first contact with the service. Unfortunately, not all services will be able to match you with an LGBTQIA+ therapist. But even if your therapist does not identify as LGBTQIA+ themselves, they may still have experience of helping people with similar problems to you. 

• Don't make assumptions: Everyone's experience is different. Try to avoid making assumptions based on what you already know about mental health problems or LGBTQIA+ issues. Instead, ask the person what is going on for them. 
• Listen to their experiences: Growing up with a different sexual or gender identity means it's likely they have faced negativity. They may feel worried to open up and speak about their experiences. Giving them space to talk is important. If they don't feel ready to speak to you, you could suggest they call a helpline (see our contacts section for national and local services).
• Show them you care: Internalised homophobia, biphobia and transphobia means many LGBTQIA+ people struggle with low self-esteem. It may seem obvious to you that you care about them, but they may not realise this. Try to find ways to show them you care. For example, write them a card, cook them a meal, or take them out somewhere they'd enjoy. 

• ​Support them to seek help: You could reassure your loved one that it's OK to ask for help, and that there is help out there. Even if it's not always easy to find. If they would feel more comfortable using an LGBTQIA+ service, you could help them research one.
• Join a support group: A range of groups exist to support parents and friends of LGBTQIA+ people. Take a look at our useful contacts section to view local support groups and services.
• Learn more about their specific problem: If you are supporting a friend or family member with a specific mental health diagnosis like depression or anxiety you can look up more information about it on our website.
• Take care of yourself: Looking after someone who is struggling can be stressful. Remember that your mental health is important too.

Provides an information, support and referral service for LGBT people – and anyone considering issues around their sexuality and/or gender identity.

Tel: 0800 0119 100 (Open 10:00-22:00 every day)

Helpline Service that provides support to thousands of people every year, both over the phone and via email.

Tel: 0345 330 3030 (Monday - Friday: 9am - 9pm)
Email: helpline@lgbt.foundation

Mermaids provides a helpline, webchat and 24/7 text chat aimed at supporting transgender youth, their families and professionals working with them. 

Tel: 0808 801 0400 (Monday – Friday; 9am – 9pm)
Text chat number: 85258

A national LGBTQ Mental Health Service based in Brighton. The online instant message service is confidential, non-judgemental and anonymous, open most evenings from 5:30- 7:30pm, and on Sundays from 2-4pm.