Living with a marginalised identity — whether related to race, sexuality, gender identity, disability, or religion — comes with unique psychological burdens. These burdens aren’t due to the identity itself, but rather the chronic stress of navigating a society that often marginalises, erases, or stigmatises those who are different.
This experience is known as minority stress, a concept developed by clinical psychologist Ilan H. Meyer. In therapy, understanding the impact of minority stress can help validate your experience, reduce internalised shame, and support emotional resilience and healing.
What Is Minority Stress?
Minority stress refers to the ongoing stress experienced by individuals belonging to socially stigmatised groups. Unlike general life stressors — such as work pressure or financial strain — minority stress stems directly from one’s identity and social positioning. This type of stress is unique, chronic, and socially induced (Meyer, 2003).
In his ground-breaking model, Meyer explains that the mental health disparities observed in LGBTQ+ individuals (and other marginalised groups) are not because of their identities, but because of the added burden of discrimination, rejection, concealment, and internalised stigma.
Key Components of Meyer’s Minority Stress Model
1. External or Objective Stressors
These include overt acts of discrimination or violence — being harassed on the street, denied housing or healthcare, or fired due to your identity.
2. Expectations of Rejection
Even when direct discrimination isn’t happening, the anticipation of rejection can be psychologically exhausting. For example, an LGBTQ+ person may avoid public displays of affection due to fear of judgment or aggression.
3. Internalised Stigma
Over time, social messages of inferiority can be internalised, leading individuals to believe they are somehow “less than,” “undeserving,” or “unlovable.” This can manifest as shame, anxiety, depression, or low self-worth.
How Minority Stress Affects Mental Health
Minority stress is a major factor in the elevated rates of:
- Depression and anxiety
- Substance use and addiction
- Suicidal ideation and self-harm
- PTSD symptoms
- Body image distress and eating disorders
It’s crucial to emphasise: the problem isn’t you — it’s the system. This distress is a response to injustice, not a reflection of personal failure or weakness.
Intersectionality and Compounded Stress
People who hold multiple marginalised identities — such as a queer person of colour or a disabled trans person — often experience compounded stress.
Intersectionality, a term coined by legal scholar Kimberlé Crenshaw, reminds us that systems of oppression overlap and intensify each other. Therapists who use an intersectional lens aim to recognise and respond to the full complexity of your lived experience.
How Therapy Supports Healing from Minority Stress
Therapy can play a powerful role in:
- Validating your lived experience of oppression, without minimisation or pathologising
- Reducing internalised shame and building self-acceptance
- Building resilience through affirming narratives, coping strategies, and self-compassion
- Connecting you with supportive community and reducing isolation
You Are Not Broken — You’re Responding to a Broken System
Minority stress does not mean you are weak or unwell — it means you’ve been navigating systems that were not built to honour or support your identity. Therapy offers space to untangle your distress from cultural oppression and to help you reclaim your strength, worth, and voice.
If you’re feeling the emotional toll of navigating a world that doesn’t always honour who you are, know this: you’re not alone, and you’re not broken.
Ready to Start Healing from Minority Stress?
If you’re ready for compassionate, identity-affirming support, I invite you to book a free discovery call. Together, we can explore how therapy can help you untangle your distress, rebuild resilience, and move forward with greater peace and self-acceptance.
References
Meyer, I. H. (2003). Prejudice, social stress, and mental health in lesbian, gay, and bisexual populations: Conceptual issues and research evidence.
Crenshaw, K. (1989). Demarginalizing the intersection of race and sex: A Black feminist critique of antidiscrimination doctrine, feminist theory, and antiracist politics.
