Beyond the Scroll: Intentional Rest for LGBTQ+ Mental Health
When the world feels heavy, rest is essential. But not all rest is created equal—and for LGBTQ+ folks navigating daily microaggressions, political attacks, identity invisibility, or even just a sense of never fully relaxing, the right kind of rest can be a lifeline.
Dr. Saundra Dalton-Smith, a physician and researcher, outlines seven distinct types of rest: physical, mental, emotional, sensory, creative, social, and spiritual. For queer and trans people, who often live in a state of low-grade hypervigilance, becoming intentional about these types of rest can be transformative. Simply laying on the couch with your phone might give the illusion of rest, but if you're still overstimulated, emotionally raw, or spiritually disconnected, you may wake up feeling even more drained.
Recognizing the Type of Fatigue You're Carrying
Before we can rest well, we need to pause and get curious: What kind of tired am I? Is your body sore and achy? That might signal a need for physical rest. Is your brain spinning with decision fatigue or replaying conversations? You could be mentally tired. Did you spend all day code-switching or suppressing emotions in an unwelcoming space? That’s emotional fatigue.
For LGBTQ+ folks, emotional and mental fatigue often go hand in hand. Think about the effort it takes to explain your identity, defend your existence, or simply navigate spaces that weren’t designed with you in mind. It adds up.
Reflection: What kind of tired have I been ignoring lately? Is it in my body, mind, or spirit?
Matching Your Rest to Your Fatigue
Once you name the fatigue, you can respond with rest that actually supports you:
Physical rest could mean napping, stretching, or gentle movement.
Mental rest might look like structured journaling, therapy, or turning off notifications.
Emotional rest involves safe spaces where you can be seen without needing to explain yourself.
Sensory rest could be found in a dimly lit room, noise-canceling headphones, or turning off screens.
Creative rest means giving your mind a break from output and instead taking in beauty, queer art, or nature.
Social rest may look like solitude or choosing affirming relationships over draining ones.
Spiritual rest is about reconnecting to meaning—through ritual, community, or sacred time with yourself.
Reflection: What does rest actually feel like in my body? Which of these seven kinds do I tend to avoid or forget?
Rest is Not Laziness—It's Liberation
Rest can feel countercultural, especially in a world that demands LGBTQ+ people work harder to prove we belong. But choosing rest is a radical act. It is saying: My body matters. My wholeness matters. My joy matters.
Choosing rest that fits the fatigue you’re carrying isn't always easy, but it is deeply worth it. When we rest well, we restore our capacity to connect, resist, and create a world where we all get to thrive.
Reflection: What kind of rest might help me reconnect with myself today?
For LGBTQ+ people navigating a world that too often demands we perform, explain, or defend our existence, reclaiming rest is nothing short of radical. Whether you're processing daily stressors or deeper wounds, LGBTQ therapy can offer a space to reconnect with yourself on your own terms. By tuning into the kind of exhaustion we’re experiencing and meeting it with the right type of rest, we can restore not just our energy—but our joy, clarity, and connection to self. So the next time you feel burnt out, ask yourself: What do I actually need right now? Your rest is sacred. Let it be purposeful. Let it be queer. Let it be yours.