Between fear and activism: How queer people can protect their mental health

The political situation in Germany, Europe, and globally is becoming increasingly difficult for queer people. In the U.S., trans* rights are being systematically restricted, Hungary is criminalizing queer visibility, and even in Germany, there are attacks on rights that have already been hard-won. The public debate about the Self-Determination Act, hostility from the political right, and a growing climate of uncertainty are putting a psychological strain on many queer people.

Tobias Herrmann-Schwarz, who has been active as a psychologist with the Berliner CSD e.V. team for several years, spoke with queer psychotherapists Flora Färber, Miriam Junge, and Silvio Olmedo-Paasch about their observations and experiences. They report that in counseling sessions and therapy, fear, feelings of powerlessness, and concerns about the future are central topics. But how can we stay mentally healthy despite this distressing situation? And how, especially as an activist, can I deal with hostility while also taking care of my mental health?

Strategies for Greater Mental Stability

Sometimes it helps to look at the situation with a pinch of humor. A sentence like “Luckily we still have four years left” can take the edge off the tension for a moment. It’s also important to recognize that no one is alone with these worries. Connecting with like-minded people can be grounding. In therapy, the focus is also on reducing the flood of information, concentrating on positive relationships, and breaking out of rumination loops. Techniques such as cognitive defusion or consciously “thinking a thought all the way through” can help.

Getting involved in society—whether through an initiative, political party, or community work—can strengthen one’s sense of control and agency. Those who take action often feel less helpless and more socially connected. Movement, exercise, or meditation can also help to break free from distressing thought patterns.

Self-reflection can shed light on the following aspects: What strategies have helped me in the past? What needs lie behind my fear or anger? How can I experience a sense of agency, and where should I set boundaries instead? Is my social media consumption helpful or does it amplify negative emotions? Do I have enough social contacts to share my worries with?

We should also remind ourselves that it’s okay to feel burdened and not always have a solution ready—and develop compassion for ourselves as a result.

For acute stress situations, specific exercises are compiled at the following link:
https://paartherapie-herrmann-schwarz.de/artikel/uebungen-fuer-akute-belastung-bei-ueberforderung/

No-Gos: What Should Be Avoided at All Costs

Some behaviors can increase stress instead of easing it. Constantly focusing on politics or consuming only negative news can heighten anxiety and mental strain. It’s important to consciously take breaks from political content in order to recharge.

You should also avoid getting caught in endless, exhausting arguments—especially with people who are not open to constructive dialogue. Another risk is withdrawing from fear and neglecting social relationships. But connecting with others is a crucial protective factor.

At the same time, it’s essential to avoid burnout: Not everyone has to be constantly active—breaks and self-care are just as important.

Doomscrolling can also be dangerous: If your social media feed mainly fuels fear and catastrophe thinking, it’s worth consciously influencing the algorithm and re-evaluating your media consumption. Turning to alcohol, tobacco, or other drugs is not a helpful coping strategy and should definitely be avoided in this context.

Where to Find Help

Queer counseling centers, psychotherapy, and self-help groups offer support during difficult times. Connecting with others who share your experiences can make you feel less alone. If the burden feels too heavy, don’t hesitate to seek professional help. First points of contact include 116 117 (the patient service for psychotherapy referrals), the Berlin Crisis Service, or Schwulenberatung. The depression helpline can also be contacted free of charge.

The political situation may be uncertain, but our mental well-being is something we can and should actively protect. By managing our news and social media consumption mindfully, embedding ourselves in supportive networks, and prioritizing self-care, we can remain resilient—even in challenging times.