College mental health

Dr. Hannah Roberts · May 9, 2024 ·

Starting Therapy – How to Prepare

Learning to Thrive: A How-To Guide for Therapy

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Hello Thrivers! Welcome to the first installment of a three-part series called, “Learning to Thrive: A How-To Guide for Therapy.” This series will help you understand what to expect as you are starting therapy and continue through the end of your therapy journey. Over the past few months, we’ve explored how therapy can be an effective self-care tool no matter what your needs are. Now, let’s put those discussions into context.

Even if you feel ready, starting therapy can still feel daunting, especially for the first time. If you’re asking yourself, “Where do I even start?”, this guide is for you! Our goal is to alleviate any uncertainties you may have about the initial contact with your chosen therapist. Here are a few recommendations to help make this process feel comfortable and accessible.

Set Aside a Weekly Time for Therapy

It’s helpful if you have an idea of when you would be willing and able to meet with a therapist. Therapy sessions tend to last about 50 minutes, but you may need to factor in additional amounts of time for commuting to and from the therapist’s office, for example. Additionally, to be fully present, give yourself a few minutes before and after the session to center yourself, identify your goals for the session, and reflect on what was discussed. Your sessions should be a consistent part of your schedule, but it shouldn’t become a burden. Unfortunately, a perceived lack of time tends to be one of the largest barriers for mental health treatment among college students, especially those from ethnic or racial minority backgrounds (Miranda et al., 2015). The good news is that the format of therapy can be flexible to meet your needs. You can meet with your therapist virtually, meet with an on-campus professional, or schedule a nature therapy appointment to combine therapy with movement outdoors. Weekend sessions are also an option if you have a full workload during the week. An agreed time between you and your therapist is one of the first steps in starting therapy and crafting the therapeutic relationship.

Select a Therapist That You Will Feel Comfortable Working With

Therapy is a space that allows you to be vulnerable and open about yourself, so it is important that you find someone who is capable of holding space for you. Your therapist does not have to come from the same background as you, but they should have the experience necessary to make you feel affirmed, heard, and supported. One way to gauge if a therapist is right for you is to read their bios. Click the “Meet Us” section to learn more about the team behind Thrive. Psychology Today is a great resource for finding therapists in SLO county, virtually in California, and all across the country. These bios will contain the therapist’s specializations (eating disorders, LGBTQ+ care, etc.), the format of their sessions (in-person or virtual), the cost of each session and how to pay for it, and their contact information. Feel free to reach out to a therapist if you have specific questions about their style and practices. And don’t be afraid to advocate for yourself as you’re starting therapy. Therapy clients see the greatest improvements in their mental health when both the therapist and the client believe in the strength of their relationship (Zilcha-Mano et al., 2017). Choose a therapist that you would be comfortable working with in order to build this strong relationship.

Consider How You Might Pay for Your Sessions

A common challenge in starting therapy is concerns about the cost (Miranda et al., 2015). In a study of over 12,000 adults with a mental illness, over 70% cited financial concerns for their lack of treatment, particularly among those with no health insurance (Walker et al., 2015). In SLO, the cost of a session usually ranges from $150-$250, which is what you can expect with your Thrive therapist as well. While money can be a sensitive subject, remember that therapy can accommodate your needs. Attending therapy sessions from home can reduce transportation costs. When reading the bios of different therapists, identify a price range that would fit well within your budget. Psychology Today lists the different payment methods that therapists accept, such as credit cards, Venmo, and cash. Each bio also lists which insurance each therapist can take. Some therapists may offer a sliding scale depending on your income. Remember, if you have a PPO insurance, you may be able to get some reimbursement for your sessions. And finally, colleges and universities may offer free or reduced-cost therapy sessions with on-campus treatment centers – Cal Poly’s Graduate Students offer low-cost services for all (you do NOT need to be a student) at the SLO Counseling Service at Cal Poly. There are a variety of options to help you afford your therapy sessions. Build your therapy into your budget so it doesn’t feel overwhelming.

Remind Yourself That You’re Deserving of This Care

The stigma against mental health is rampant and pervasive. When we start to internalize these messages, we become less likely to seek help for ourselves (Schnyder et al., 2017). Instead of listening to problematic messaging in society, surround yourself with uplifting voices. Think about the goals you hope to achieve through therapy and let that motivate you. Practice some daily affirmations such as, “I am worthy,” “I feel inspired,” or “I want to grow.” Share your concerns with a friend who would be happy to support you in this journey. Be open about these insecurities with your therapist so that you two can identify and work towards a solution. It may take time to build your self-worth, but that’s part of what therapy is for!

Feeling ready for starting therapy? Next week, we will identify what this initial session may look like, and discuss strategies to help you adjust to this new environment. We’re so excited to see where therapy takes you!

Have more questions or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Miranda, R., Soffer, A., Polanco-Roman, L., Wheeler, A., & Moore, A. (2015). Mental health treatment barriers among racial/ethnic minority versus white young adults 6 months after intake at a college counseling center. Journal of American College Health, 63(5), 291-298. https://doi.org/10.1080/07448481.2015.1015024

Schnyder, N., Panczak, R., Groth, N., & Schultze-Lutter, F. (2017). Association between mental health-related stigma and active help-seeking: systematic review and meta-analysis. The British Journal of Psychiatry, 210(4), 261-268. https://doi.org/10.1192/bjp.bp.116.189464

Walker, E. R., Cummings, J. R., Hockenberry, J. M., & Druss, B. G. (2015). Insurance status, use of mental health care in the United States. Psychiatric Services, 66(6), 578-584. https://doi.org/10.1176/appi.ps.201400248

Zilcha-Mano, S., Snyder, J., & Silberschatz, G. (2017). The effect of congruence in patient and therapist alliance on patient’s symptomatic levels. Psychotherapy Research, 27(3), 371-380. http://dx.doi.org/10.1080/10503307.2015.1126682

Dr. Hannah Roberts · May 2, 2024 ·

Why Your True Crime Obsession

Is Bad For Your Anxiety

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Getting scared can feel thrilling and cathartic. Forms of entertainment, like horror movies, are entirely dedicated to instilling these feelings in people. While we can recognize that the monster on the TV screen is not real, the same can’t be said for true crime. There’s an additional layer of fear knowing that these unsolved mysteries or gruesome acts are real-life events. And with podcasts like “Your Own Backyard”, about events that happened in San Luis Obispo County, these stories may feel personally relevant. These aspects are what make the true crime genre distinctly engaging, but they also contribute to some unique health concerns. It’s not the same as watching a scary movie and feeling too scared to fall asleep; with true crime, there are resulting anxieties that persist throughout the day. Read on to understand why you should consider moderating the amount of time spent on true crime.

True Crime Can Make You Feel Vulnerable and Unprotected

We all have a need to feel safe in our environment, but true crime reminds us that safety is not always guaranteed. These cases present the world as a threatening place. International college students report that crime-related media invokes both a general fear of crime and the fear that they may be a victim of a future crime themselves (Shi, 2018). As a result of these fears, our brain responds as if it were dealing with an active threat. College students who frequently interact with crime-based media may modify their behavior in order to protect themselves, whether through spending less time outdoors or carrying a weapon on them. Because women are more often depicted as the victims in crime-related media, women may be more likely to exhibit these behaviors (Custers et al., 2017). Although true crime stories are meant to be unsettling, their use becomes problematic when it impairs our day-to-day functioning.

The More Crime Media We’re Exposed To, the More Fear We Experience

True crime media is easy to consume. There are many different ways to interact with true crime, whether through TV shows, documentaries, or news articles. Podcasts in particular are a popular choice because of their accessibility; you can listen to these stories on your way to school, when you’re working out, or while you’re completing household chores. True crime also encourages consumption. Each series typically provides a deep dive on one specific case. World-building occurs through the extensive details and narratives of each case, which can hook you into the story. Cliffhangers leave you anticipating the next episode. And because these stories are real, we’re more likely to be invested in them (Custers et al., 2017).

But this extended engagement is when we begin to see the most significant increases in anxiety. In general, there is a strong positive correlation between media consumption and the fear of crime amongst young adults (Intravia et al., 2017). A similar effect was observed during the height of the COVID-19 pandemic; in this sample, those who consumed COVID-19 related media for 7 times a day not only were more scared of the pandemic, but they also were at greater risk of experiencing symptoms of anxiety and depression (Bendau et al., 2021). Rather than being “sensitized” to such content, the opposite effect occurs: we feel more vulnerable to real threats such as COVID-19 or crime the more time we spend with this type of media. True crime is designed to keep you tuning in to the story, and it becomes easy to fall down the rabbit hole of a true crime obsession. However, to prevent this form of entertainment from causing us harm, we need to be more conscious about how we interact with true crime.

How Can I Moderate My True Crime Exposure?

While an easy solution would be to cut off true crime entirely, the goal is to enjoy this type of media without experiencing strong anxieties. A good starting place is to think about why you engage with true crime media. Some of the most common reasons include entertainment, convenience, and boredom (Boling & Hull, 2018). When true crime is only used to mindlessly pass the time, that’s where the health risks can emerge. With boredom, there’s less of a conscious effort to regulate your media usage. As a result, consuming media out of boredom has made adolescents and emerging adults more prone to detrimental health outcomes ranging from negative moods to financial stress (Stockdale & Coyne, 2020). One reason that has been observed specifically in women is that true crime may provide tips for survival, including information about the criminal justice system and their risk of victimization (Boling & Hull, 2018). But as mentioned previously, constantly absorbing information that reminds you of your vulnerabilities will only exacerbate feelings of anxiety.

If true crime has caused you any stress, prioritize the entertainment aspects and remove yourself from any connections with the stories. Another recommendation is to determine how much time you want to dedicate to true crime and when you want to listen to it. Start by pacing yourself at an episode per day to avoid overconsumption. Listen to true crime in the middle of the day while it’s bright out, rather than at night when you might feel more unprotected. Turn your true crime usage into a social activity by having a group of friends enjoy the stories with you. Feel free to bring up any concerns with true crime to your therapist so you can both develop personalized strategies for healthier listening. Take back control over your usage with true crime to get the most out of the experience!

Have more questions or feel like you need therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Bendau, A., Petzold, M. B., Pyrkosch, L., Maricic, L. M., Betzler, F., Rogoll, J., Große, J., Ströhle, A., & Plag, J. (2021). Associations between COVID-19 related media consumption and symptoms of anxiety, depression and COVID-19 related fear in the general population in Germany. European Archives of Psychiatry and Clinical Neuroscience, 271, 283-291. https://doi.org/10.1007/s00406-020-01171-6

Boling, K. S. & Hull, K. (2018). Undisclosed information–Serial is My Favorite Murder: Examining motivations in the true crime podcast audience. Journal of Radio & Audio Media, 25(1), 92-108. https://doi.org/10.1080/19376529.2017.1370714

Custers, K., Hall, E. D., Smith, S. B., & McNallie, J. (2017). The indirect association between television exposure and self-protective behavior as a result of worry about crime: The moderating role of gender. Mass Communication and Society, 20, 637-662. https://doi.org/10.1080/15205436.2017.1317353

Intravia, J., Wolff, K. T., Paez, R., & Gibbs, B. R. (2017). Investigating the relationship between social media consumption and fear of crime: A partial analysis of mostly young adults. Computers in Human Behavior, 77, 158-168. http://dx.doi.org/10.1016/j.chb.2017.08.047

Shi, L. (2018). A neglected population: Media consumption, perceived risk, and fear of crime among international students. Journal of Interpersonal Violence, 36(5-6), 1-24. https://doi.org/10.1177/0886260518766428

Stockdale, L. A. & Coyne, S. M. (2020). Bored and online: Reasons for using social media, problematic social networking site use, and behavioral outcomes across the transition from adolescence to emerging adulthood. Journal of Adolescence, 79, 173-183. https://doi.org/10.1016/j.adolescence.2020.01.010

Dr. Hannah Roberts · April 25, 2024 ·

How To: Have Better Boundaries with Your Smartphone

“Almost everything will work again if you

unplug it for a few minutes,

including you.”

~Anne Lamott

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Every Sunday morning, my iPhone sends me a notification reviewing my average screen time for the week (for some reason, I always get the message at exactly 9:13am). Some weeks I feel proud of the number. A lower screen time usually means that I had a productive week and that most of the time spent on my phone was used for school- or work-related reasons. Other weeks I’m not as proud. A decision to take a quick TikTok break may have turned into an hour-long escape from my responsibilities. Weeks like that make me feel guilty, that I should have never opened those apps to begin with. But phones aren’t necessarily a “bad thing.” The key factor is how you use your phone.

I’m not going to tell you to throw your phone in the garbage can. Not only is it unrealistic to quit your phone usage cold turkey, but it’s also one of the hardest ways to practice self-control related to screen-time (Brevers & Turel, 2019). Smartphones have become an essential component of modern life. They are an efficient way to communicate with friends, family, and even our employers. For college students who are away from home, smartphones may be one of the only ways we are able to check in with our loved ones. The convenience of apps like GPS, calendars, and mobile delivery services are incredibly valuable for the working individual. You may even be reading this blog post on a mobile device. But there are evidence-based ways to enjoy our phones in moderation, to mitigate the health risks that increase the more time we spend scrolling. It can be hard to say “no” to your phone, so here are some recommendations for creating a more healthy relationship with your cellular device.

Set Screen Time Goals

Be specific and realistic with how much time you want to spend on your phone. Account for what you typically do with your phone on a given day. Consider your current average screen time as a baseline. Based on a sample of college students, your daily screen time should be no more than 5 hours. From 5 hours onward, each successive hour spent on phone usage will increase the risk of depressive symptoms by 20% (Rosenthal et al., 2021). If your daily screen time tends to be more than 5 hours, take a look in your phone’s settings to see a breakdown of how frequently you use each app. This will help you identify some of the “problem areas” and will allow your goals to be more concrete. On Apple devices, you can click Settings > Screen Time > App Limits to determine how much time your phone will allow you to spend on a particular set of apps.

Regulate the Amount of Notifications You Receive per Day

Some apps may send too much spam, so it’s easy to turn notifications off for those specific cases, or delete those apps entirely. But what about messages that you don’t want to miss, like a text from Mom or an important update in the group chat? One study recommends a technique called batching, which is where your notifications appear at set times throughout the day. When notifications are scheduled to appear 3 times a day, phone users report higher levels of well-being compared to those who did not regulate their notifications and those who turned off all of their notifications. Unpredictable notifications can be distracting, while a long-term “Do Not Disturb” setting can actually increase anxiety through the fear of missing out (FOMO) (Fitz et al., 2019). To batch your notifications on an Apple device, go to Settings > Notifications > Scheduled Summary.

Limit Phone Usage Especially Before Sleep

The best time to start implementing these strategies is before your bedtime. Sleep is crucial for the regulation of our body and mind, but the use of our phones even an hour before we rest our eyes can disrupt this regulation. This is because the blue light emitted from phones slows the production of melatonin, a hormone involved in maintaining our circadian rhythm. If our circadian rhythm is disrupted, then we have a harder time falling and staying asleep, and we also feel more groggy and tired during the day (Cajochen et al., 2011). As screen time goes up, our sleep quality goes down. Over time, the worse our sleep becomes, the more likely we are to experience a number of negative health outcomes such as obesity, feelings of depression, and strokes (Christensen et al., 2016). While an eventual goal may be to cut phone usage well before we sleep, there are some ways to start smaller. You can reduce the blue light on Apple devices by going to Settings > Display & Brightness > Night Shift, which will make your screen have a warmer tone as the day gets darker. Another tip is to put your phone away before beginning your nighttime routine. This will allow you to direct all of your attention on your skincare, for example, without feeling distracted by your phone. Lastly, leave your phone out of reach while you sleep to reduce any temptations.

Spend Time with Your Friends Instead of Your Phone

This is not the same as interacting with your friends on social media platforms. When we feel the impulse to scroll on social media, it’s often because we feel bored, lonely, or want to suppress our FOMO. And these feelings arise out of a need for social and psychological stimulation. What’s ironic, though, is that when we resort to our smartphones to attempt to gain that stimulation, we effectively reject the stimulation that we would receive–and should be receiving–from in-person interactions (Gao et al., 2023). There’s a term for this process: phubbing. Phubbing is a portmanteau of the words “phone” and “snubbing”, referencing how a person will choose to focus on their phone rather than on the person they’re having a conversation with (Gao et al., 2023). But phubbing doesn’t give us the stimulation that we’re looking for. In fact, it damages our social relationships. Phubbing can lower the relationship quality of romantic couples by making partners feel excluded, ignored, and less intimate (Beukeboom & Pollmann, 2021). Our phones cannot be a substitute for healthy social interaction.

No phone setting this time; just make plans with your friends! You may have busy schedules with school or work, but just a quick lunch break or a walk around the park will help you feel socially connected. These activities can satisfy your needs and take up the time that you may have otherwise spent on your phone. Even if you bring your phone to a social event, you can still prioritize your friend group by watching videos or looking up information together on one device (Beukeboom & Pollmann, 2021).

We hope these tips give you a variety of options to tailor your phone usage to your individual lives. When you see that screen time report on Sunday morning, be proud of the work you’ve put in to find that healthy balance. Feel free to share some of your favorite strategies with us, we’d love to hear from you!

Have more questions or feel like you need therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Beukeboom, C. J. & Pollmann, M. (2021). Partner phubbing: Why using your phone during interactions with your partner can be detrimental for your relationship. Computers in Human Behavior, 124, 1-11. https://doi.org/10.1016/j.chb.2021.106932

Brevers, D. & Turel, O. (2019). Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms. Journal of Behavioral Addictions, 8(3), 554-563. https://doi.org/10.1556/2006.8.2019.49

Cajochen, C., Frey, S., Anders, D., Späti, J., Bues, M., Pross, A., Mager, R., Wirz-Justice, A., & Stefani, O. (2011). Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432-1438. https://doi.org/10.1152/japplphysiol.00165.2011

Christensen, M. A., Bettencourt, L., Kaye, L., Moturu, S. T., Nguyen, K. T., Olgin, J. E., Pletcher, M. J., & Marcus, G. M. (2016). Direct measurements of smartphone screen-time: Relationships with demographics and sleep. PLoS ONE, 11(11), 1-14. https://doi.org/10.1371/journal.pone.0165331

Fitz, N., Kushlev, K., Jagannathan, R., Lewis, T., Paliwal, D., & Ariely, D. (2019). Batching smartphone notifications can improve well-being. Computers in Human Behavior, 101, 86-84. https://doi.org/10.1016/j.chb.2019.07.016

Gao, B., Liu, Y., Shen, Q., Fu, C., Li, W., & Li, X. (2023). Why cannot I stop phubbing? Boredom proneness and phubbing: A multiple mediation model. Psychology Research and Behavior Management, 16, 3727-3738. https://doi.org/10.2147/PRBM.S423371

Rosenthal, S. R., Zhou, J., & Booth, S. T. (2021). Association between mobile phone screen time and depressive symptoms among college students: A threshold effect. Human Behavior and Emerging Technologies, 3(3), 432-440. https://doi.org/10.1002/hbe2.256

Dr. Hannah Roberts · March 28, 2024 ·

Why Therapy Is Important for College Students

“Anything that’s human is mentionable, and anything that is mentionable can be more manageable.

When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary.”

~Fred Rogers

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

College life is exhilarating! You’re able to explore your passions and fine-tune what you want your career to look like. It’s a chance for new connections, new experiences, and newfound freedom. Sometimes, all of these new opportunities can feel overwhelming. They may create struggles or exacerbate those that were already present. Juggling everything that college life has to offer can be challenging, but you can always ask for help when you need it! Therapy can be a great resource to help you navigate this chapter of your life. For those who might be unfamiliar with therapy for college students, we wanted to address a few common concerns about therapy to help you feel more comfortable.

Why Would I Need Therapy?

The responsibilities of a college student can feel demanding. On top of academic obligations, you also may have to adjust to living away from home and paying for your own needs. Each of these factors have been linked to increases in depression, anxiety, and stress among college students. Certain types of college students are more likely to experience these increases, such as juniors who are not provided with as much school-based support as first-years or seniors (Beiter et al., 2015). Current students also had to transition from high school to college during the COVID-19 pandemic, a time period that substantially worsened students’ mental health concerns (Lee et al., 2021). Having such high levels of stress or anxiety can impair your ability to fulfill your duties as a college student. One study found that students with ongoing mental health problems saw a decrease in their GPA compared to those without these problems (Bruffaerts et al., 2018). When left untreated, mental health concerns can amplify the already stressful roles that college students have to fulfill. Therapy can provide you with tools to manage these responsibilities, while also offering self-care strategies to address the stress in life. For those of you who feel like they don’t need therapy yet, consider that therapy can also be a way to help you prepare against future stressful events.

Does therapy really work?

Yes, but it depends on the type of therapy you’re participating in and the strength of your relationship with your therapist. When thinking about scheduling an appointment with a new therapist, it is important to make sure that their practices are evidence-based. Examples of evidence-based therapy for college students at Thrive San Luis Obispo include:

Interpersonal Therapy
Dialectical Behavior Therapy (DBT)
Gestalt Therapy
Cognitive Behavioral Therapy (CBT)
Mindfulness-Based Interventions
Behavioral Activation

Therapies that are supported through research tend to be more reliable than other types of clinical treatment. When participating in these treatments, many college students experience at least moderate reductions in symptoms of trauma, depression, or anxiety (Huang et al., 2018; McIndoo et al., 2016). Each of the Thrive SLO Therapists gives you a sense of the types of treatment they use on their profile in the Meet Us section. You can also email or talk to a therapist directly if you’re still unsure.

Successful therapy also requires active participation from both you and the therapist. This means that a therapist won’t necessarily tell you what to do, but will rather work with you to develop strategies that best fit your individual needs and level of comfort. Forming this relationship may take some time, and your ideal relationship may not be with the first therapist you meet with. Once this relationship is established, your therapist can help you feel satisfied with your treatment (McIndoo et al., 2016). Instead of asking, “What’s wrong with me?”, therapy often helps you answer the question of “How can I become my best self?”

I’m Nervous About Starting Therapy

That’s okay! You are not alone in your feelings. If you have some reservations about seeing a therapist, it could be helpful to reflect on where these feelings are coming from. Globally, college students underutilize forms of mental health treatment, with one study reporting that nearly 75% of college students would not use these resources even if they were experiencing clinical symptoms of depression or anxiety. Some of the most common reasons for not wanting to go to therapy include the desire to fix problems on one’s own and feeling embarrassed about therapy (Ebert et al., 2019). The stigma surrounding therapy for college students can feel intimidating, but know that you are still deserving of this care. You can address these feelings in the following ways:

Take a screening test to more accurately identify the next steps towards treatment.
Feel free to keep your relationship with therapy private for as long as you need.
Be honest with your therapist about your fears regarding therapy.

Allow yourself to feel what you need to feel at first. Know that your therapist is here to help you, and here at Thrive SLO, we specialize in working with college students. All of our therapists they have worked with hundreds of other college students who have experienced similar concerns. These nerves are healthy. Even considering therapy shows that you care about your well-being. Therapy doesn’t define your college experience; it helps you enjoy it.

Have more questions or feel like you need supportive therapy as a college or university student? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Beiter, R., Nash, R., McCrady, M., Rhoades, D., Linscomb, M., Clarahan, M., & Sammut, S. (2015). The prevalence and correlates of depression, anxiety, and stress in a sample of college students. Journal of Affective Disorders, 173, 90-96. http://dx.doi.org/10.1016/j.jad.2014.10.054

Bruffaerts, R., Mortier, P., Kiekens, G., Auerback, R. P., Cuijpers, P., Demyttenaere, K., Green, J. G., Nock, M. K., & Kessler, R. C. (2018). Mental health problems in college freshmen: Prevalence and academic functioning. Journal of Affective Disorders, 225, 97-103. http://dx.doi.org/10.1016/j.jad.2017.07.044

Ebert, D. D., Mortier, P., Kaehlke, F., Bruffaerts, R., Baumeister, H., Auerback, R. P., Alonso, J., Vilagut, G., Martínez, K. U., Lochner, C., Cuijpers, P., Kuechler, A. M., Green, J., Hasking, P., Lapsley, C., Sampson, N. A., & Kessler, R. C. (2019). Barriers of mental health treatment utilization among first-year college students: First cross-national results from the WHO World Mental Health International College Student Initiative. International Journal of Methods in Psychiatric Research, 28(2), 1-14. https://doi.org/10.1002/mpr.1782

Huang, J., Nigatu, Y. T., Smail-Crevier, R., Zhang, X., & Wang, J. (2018). Interventions for common mental health problems among university and college students: A systematic review and meta-analysis of randomized controlled trials. Journal of Psychiatric Research, 107, 1-10. https://doi.org/10.1016/j.jpsychires.2018.09.018

Lee, J., Jeong, H. J., & Kim, S. (2021). Stress, anxiety, and depression among undergraduate students during the COVID-19 pandemic and their use of mental health services. Innovative Higher Education, 46, 519-538. https://doi.org/10.1007/s10755-021-09552-y

McIndoo, C. C., File, A. A., Preddy, T., Clark, C. G., Hopko, D. R. (2016). Mindfulness-based therapy and behavioral activation: A randomized controlled trial with depressed college students. Behaviour Research and Therapy, 77, 118-128. http://dx.doi.org/10.1016/j.brat.2015.12.012

Dr. Hannah Roberts · February 22, 2024 ·

Integrating Faith and Your LGBTQ Identity:

It Doesn’t Have to Be Either/Or

“My faith is a choice.

My morality is a choice.

My sexual orientation however isn’t.”
― Anthony Venn-Brown

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Religion and sexuality are two identities that are often viewed as incompatible, but they do not have to be. Who we love and what we believe in are important aspects of who we are; sacrificing one over the other prevents us from living as authentically as possible. Religion and sexuality are also very sensitive topics. It can feel scary to talk about integrating your faith and your LGBTQ identity freely. It can feel even scarier to think about them in the same context. With this post, I hope to ease some of these tensions and recommend ways to bring these identities into harmony.

#1: Recognize That Queerness and Faith Can Be Complementary

If a total integration of faith and your LGBTQ identity seems too daunting at first, try finding small ways to incorporate one of these identities with the other. In one study, religious LGBTQ+ individuals reported that finding themes of unconditional love from their religions helped them feel more accepting of their queer identities (Rosenkrantz et al., 2016). The same study also found that people were encouraged to explore and personalize their relationship with their religion after reflecting on their unique experience as a member of the LGBTQ+ community (Rosenkrantz et al., 2016). These strategies can help you learn to love each of these identities individually and will make the integration process feel much smoother.

#2: Reread Your Religion’s Scripture

Some of the passages from religious texts that are considered anti-LGBTQ+ may be misinterpreted. The culture of today does not always align with that of the authors of such texts, and the meanings of certain words or phrases may have shifted over time. Such sentiments may also be intertwined with specific political views and agendas (Worthen et al., 2017). Feel free to come up with your own interpretation of these texts to best fit your own unique circumstances. Or talk with local religious leaders or members of the community to hear their perspectives on passages of interest.

#3: Look for LGBTQ-Affirming Places of Worship

More and more religious organizations have expressed their commitment to LGBTQ equality and have opened their doors to people of all backgrounds. Unfortunately, there are still some groups that are more ambiguous or are even outwardly against expressions of queerness. Take some time to research local places of worship and find a place where you would feel accepted and safe integrating faith and your LGBTQ identity. Examples of affirming places of worship in SLO County include the United Church of Christ, Saint Barnabas’ Episcopal Church, and Congregation Beth David. GayChurch.org has also compiled a directory of all LGBTQ+ affirming churches in the world. These spaces are also useful for connecting you with your LGBTQ+ religious peers, who can help guide your identity development (Fuist, 2016).

#4: Integrate Your Identities at Your Own Pace

There are many different ways to live as both a queer person and a person of faith (Fuist, 2016). Some people may feel comfortable speaking about their experience as a queer person in a religious setting (or vice versa) to inspire openness and acceptance among others. Some people might only feel comfortable treating faith and queerness as separate hats to wear. Other people still might treat their religion as a personal experience and may not attend places of worship. How you choose to experience your identities is entirely up to you, but allow yourself the opportunity and the grace to explore these identities together.

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References

Fuist, T. N. (2016). “It just always seemed like it wasn’t a big deal, yet I know for some people they really struggle with it”: LGBT religious identities in context. Journal for the Scientific Study of Religion, 55(4), 770-786. https://doi.org/10.1111/jssr.12291

Rosenkrantz, D. E., Rostosky, S. S., Riggle, E. D. B., & Cook, J. R. (2016). The positive aspects of intersecting religious/spiritual and LGBTQ identities. Spirituality in Clinical Practice, 3(2), 127-138. https://psycnet.apa.org/doi/10.1037/scp0000095

Worthen, M. G. F., Lingiardi, V., & Caristo, C. (2017). The roles of politics, feminism, and religion in attitudes toward LGBT individuals: A cross-cultural study of college students in the USA, Italy, and Spain. Sexuality Research and Social Policy, 14, 241-258. https://doi.org/10.1007/s13178-016-0244-y