Therapist-Approved Tips for Improving Transgender People’s Mental Health

Expert-approved tips for how transgender people can improve their mental health — from family support to therapy.

Learn more about our Clinical Review Process

Being transgender (colloquially known as “being trans”) can be a beautiful and affirming experience. But, in large part due to societal issues, many trans people experience adverse mental health. A transgender individual might live with a mental health condition, like anxiety or depression, or they could also experience gender dysphoria. These mental health challenges can be detrimental, and in serious cases, lead to suicidal ideation. 

However, support is available — If you or someone you know is experiencing suicidal thoughts or is in danger of harming themselves, this is a mental health emergency. Contact The Suicide & Crisis Lifeline 24/7 by calling or texting 988. Whether you’re trans or love someone who is, read on to learn more about how to take care of transgender mental health.

Introduction to gender dysphoria 

You might have heard of gender dysphoria, sometimes referred to as gender identity disorder, but what is it exactly? “Gender dysphoria is the distress experienced when a person’s gender identity does not align with their sex assigned at birth,” says Way. It can create psychological distress and lead to mental health conditions like anxiety disorders. Some transgender individuals won’t experience gender dysphoria, notes Flemister. 

What causes gender dysphoria 

Researchers haven’t determined an exact cause for gender dysphoria. According to Williams, three areas may cause gender dysphoria:

• Biological factors. Researchers have found that genetics and levels of prenatal hormone exposure might contribute to gender dysphoria. 
• Psychosocial experiences. Elements such as family expectations, societal norms, and cultural pressure can further exacerbate gender dysphoria.
• Social stigma and rejection. Experiences such as rejection or invalidation can increase gender dysphoria symptoms. 

Gender dysphoria symptoms

According to Flemister, gender dysphoria symptoms include: 

• Strong desire to be another gender or be treated as another gender
• Discomfort with one’s body, especially during puberty
• Distress when others misgender them or use the wrong name and pronouns
• Avoiding mirrors, showers, or clothing that highlights their body
• Anxiety, sadness, or irritability that is linked to feeling misunderstood about their identity

As Williams explains, a person might experience these signs as early as childhood, with symptoms often growing stronger throughout puberty. 

Transgender mental health statistics 

According to a 2025 report from the University of California, Los Angeles (UCLA) Williams Institute, about 2.8 million people aged 13 and over who live in the US identify as transgender. One-fourth of these individuals were ages 13 to 17. 

Transgender mental health research 

The Trevor Project’s 2024 US National Survey on the Mental Health of LGBTQ+ young people provides a detailed look at transgender youths’ mental health. Notably, 46% of transgender and nonbinary young people “seriously considered attempting suicide” over the year prior. 

Furthermore, the survey found that 67% and 72% of transgender women and men, respectively, experienced anxiety symptoms. On top of that, 59% of transgender and nonbinary young people reported living with recent depression symptoms.  

Mental health and transgender youth 

Many young transgender individuals might experience adverse mental health. “Transgender youth often face a double challenge: their internal experience of dysphoria and the external pressures of stigma, discrimination, or transphobia,” says Williams.

According to Way and Williams, these experiences can lead to: 

• Anxiety disorders
• Depression
• Post-traumatic stress disorder 
• Low self-esteem
• Self-harm
• Suicidal ideation 

Way adds that rejection specifically from family members and friends can heighten these symptoms even further and cause significant distress.  “Research shows that rejection, discrimination, and lack of affirmation — not being transgender itself — are the biggest risks to mental health,” says Flemister.

Transgender mental health support 

There are a number of ways the transgender community can care for themselves and receive support from the general population. “Transgender youth deserve compassion, understanding, and access to quality mental health care,” says Williams. “Gender dysphoria is not a disorder to be ‘fixed’ but a signal that someone needs support aligning their internal sense of self with how they live in the world.” 

Here are some ways transgender people can receive support, from childhood to adulthood. 

1. Affirming support systems

Affirmation is the “most powerful support” for a young transgender person, says Flemister. “Research consistently shows that when trans youth are respected in their identity — at home, in school, and in the community — they thrive.” Affirming support systems can include trusted adults, friends, and support groups who respect the person’s gender identity. 

Support can also come from schools in ways such as teachers using correct pronouns, making inclusive bathrooms available, and addressing any bullying, adds Williams. The Trevor Project’s 2024 survey found that 54% of transgender and nonbinary individuals see their school as gender-affirming — these individuals reported lower rates of attempting suicide. 

2. Engaging in self-expression 

A person might cope, in part, by finding ways to express themselves exactly how they are. These methods can include creative outlets like art and journaling, the way they dress, or finding safe in-person and online spaces where they have space to explore themselves, says Flemister.  

3. Trying different coping tools 

Learning general coping techniques can also be tremendously helpful to support transgender youths’ mental health. These tools can include breathing exercises, grounding practices, and mindfulness. Finding the options that are most beneficial to the individual can be critical in “moments of dysphoria,” says Flemister. 

4. Family education 

A person’s family and loved ones have a duty to educate themselves and understand how to affirm a young person’s gender identity, says Williams. “Parents and caregivers learning how to affirm and support their child is one of the most protective factors for mental health,” adds Flemister. 

Participants in the Trevor Project survey named actions such as “trusting that I know who I am,” “standing up for myself,” and “looking up things about LGBTQ+ identities on their own to better understand” among the top things people in their lives could do to accept and support them. 

5. Gender dysphoria treatment

As Flemister puts it, gender dysphoria treatment is “highly individualized” and varies based on the individual’s age, immediate needs, and end goals. “The focus is on reducing distress and supporting authentic self-expression,” adds Way. Below are different forms of gender dysphoria treatment:

Social transition

Becoming increasingly public about who they are, rather than who they’re perceived to be, can make a big difference, says Williams. They might want to use a new name and pronouns or change how they express themselves through different clothing, hairstyles, and more. 

Medical routes

In some cases, a transgender person might explore medical options like puberty blockers, hormone therapy, or surgery, says Flemister. However, these are the preference of the individual, and not having undergone surgery doesn’t exclude someone from deserving to be identified with the proper pronouns. 

The Trevor Project survey found that 13% of transgender and nonbinary people were on gender-affirming hormones, while another 2% took puberty blockers. 

Gender-affirming therapy

Therapy can be a great tool for identifying and coping with gender dysphoria, as well as other mental health conditions. Finding the right therapist is critical. “Working with a gender-affirming therapist can help youth process emotions, build self-acceptance, and develop resilience,” says Williams. Many therapists will highlight their work with LGBTQ+ individuals on their professional websites.

How Charlie Health can help

If you are a transgender individual struggling with your mental health, or know someone who is, Charlie Health can help. Our virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for people dealing with serious mental health challenges — including specialized care for people who are trans and dealing with gender identity disorder, gender incongruence, or other mental health concerns. With this kind of support, managing your well-being or a serious mental health condition is possible. Fill out the form below or give us a call to start your healing journey today.