Minority stress is a phenomenon that you or someone close to you may be facing. Understanding the causes of minority stress can help us remedy the problem so that everyone has an equal chance to succeed, regardless of background or identity. This type of stress can manifest itself in many forms, such as discrimination, prejudice and social exclusion. This stress can contribute to feelings of isolation, anxiety disorders and even depression.
Learn about the main characteristics of minority stress and how to deal with and minimize it.
Stress – definition
The concept of stress is described as relational and systemic, emphasizing the multiplicity and interdependence of various elements that trigger and maintain a state of stress. The developmental concept of stress emphasizes the importance of a person’s relationship with the environment, in them seeing the greatest causes of the discomfort experienced. One thing, however, is universal: stress is experienced by every person, at different points in life.
It is worth emphasizing that in a stressful situation we are not just a passive object of the impact of harmful factors, but we have mechanisms for assessing the situation, enabling us to take appropriate action. Accordingly, we are able to develop strategies for managing stress, provided, of course, that they do not exceed our resources.
According to Lazarus (1993), there are four main elements that determine the experience of stress:
- The cause (external or internal) in relation to the person (the so-called stressor).
- Assessment of the situation made by the mind or reactions from the body. The function of the evaluation is to determine whether the stimulus is threatening or safe.
- Activated by the mind and/or body processes of coping with a difficult situation.
- A holistic pattern of psychophysicalresponse referred to as the stress response.
Minority stress – definition and specifics
Minority stress is experienced by people who are socially excluded in some way. In addition to the general stress experienced by all people, minority individuals face additional stressors. The term “minority stress” has become more widely used since the mid-1980s, when researchers began to focus not only on ethnic minorities (e.g., African-Americans and Hispanics), but also on other minority groups, such as sexual minorities.
Minority stress is a set of social stressors that members of groups feel in through the experience of marginalization (Rae , 2007). Rae believes that experiencing this type of stress can be related not only to external stressors, but also to internalized feelings of shame.
External stressors are environmental and social in nature. External stressors include racism, homophobia or sexism. Internalized factors, on the other hand, are the shame associated with the experience of not fitting into widely recognized social norms or standards, sometimes even stereotypes. It is not uncommon for people in minority groups to experience suppression of their own identity – so they are likely to be accepted by those around them.
Features of minority stress
Minority stress is characterized by three basic features (Meyer, 2003b):
- Uniqueness – it is not a common stress, but an additional psychological burden associated with stigma.
- Chronicity, which is the result of the relative constancy of social and cultural structures that play an important role in maintaining beliefs and attitudes toward minority groups.
- Social conditioning, which means that minority stress is related to social processes, institutions and structures that exist outside the individual, rather than to the individual events and conditions that characterize general stressors.
Consequences of minority stress
Minority stress can have a wide range of consequences, both at the individual level and at the broader societal level. At the individual level, it can lead to feelings of isolation, depression, anxiety, sleep disturbances, restlessness, post-traumatic stress disorder (PTSD), and even physical health problems. Because internalized shame can be linked to inadequate self-image, low self-esteem, distorted self-image and loss of self-identity, the result is often reduced productivity at work and reduced educational achievement for those affected. People exposed to minority stress experience greater social isolation than members of other groups, and are subject to more frequent experiences of psychological and physical violence.
At the societal level, minority stress can contribute to widening inequality between minority groups and the majority population in terms of access to resources such as education and health care. Intolerance can lead to increased polarization of different groups, which in turn increases levels of prejudice and exclusion. The social consequence is hostile, unfriendly environments that lack the knowledge and cultural background to understand minority groups.
Who experiences minority stress ?
The minority stress model can be used, of course, not only for ethnic minorities (such as immigrants) or sexual minorities. Examples also include groups separated by gender or people struggling with obesity, AIDS or even people suffering from cancer.
Minority stress among LGBT people
Meyer proposed three processes included in minority stress among LGBT people .
- External, objectively stressful events or living conditions (chronic or sudden) – for example, homophobic or transphobic remarks from neighbors or family, hostility, experiences of homo- or transphobic physical violence.
- The expectation of such events, causing constant, heightened vigilance, the fear that danger awaits, which naturally strains the nervous system and has far-reaching consequences for mental and physical health.
- Internalizing negative social beliefs – “since everyone says I’m abnormal and weird, there’s probably actually something wrong with me.”
Research has shown that one more aspect should be taken into account, namely:
- Hiding one’s orientation or identity, which has a significant impact on both psychological and somatic functioning.
Meyer describes stress on a continuum level, both externally (factors linked to social living conditions and social structures) and internally (experienced subjectively by the person). This means that different forms of stress and its severity can vary over time depending on, among other things, a person’s life stage and psychological resources. Not all aspects of minority stress as social phenomena are easily and objectively measurable. While external factors like prejudice or discrimination can be recognized as such, the internal beliefs and interpretations that determine whether the experience of discrimination develops into a feeling of being discriminated against are subjective elements and not easily measurable. Nevertheless, it is the subjective internal experiences that have the power to increase the belief in one’s own inferiority and otherness, which significantly affects the deterioration of self-esteem.
Sitting in the closet or coming out?
Hiding is one of the most important elements of minority stress among LGBT people . There is a paradox in the hiding of one’s orientation by bisexual and homosexual people and identity by transgender people: sitting in the closet can be seen as a protective strategy that minimizes stress and the risk of stigma and violence. However, this strategy can have the exact opposite effect, intensifying the discomfort experienced, increasing the risk factor for stress. Hiding forces constant self-monitoring, sometimes in the smallest details: the way one expresses oneself, dresses, speaks, reveals one’s views on various issues. People who hide their orientation and identity become cautious in choosing acquaintances, lest they become too close and discover the truth. The practice of concealment involves conscious and unconscious cognitive processes and large energy resources, and therefore becomes a source of stress in itself.
Coming out, i.e. revealing one’s orientation or identity to those around one, is described by LGBT people as a difficult but important step in the context of experienced minority stress. It can be a very difficult experience, but it can also be liberating at times. Coming out, or coming out of the closet, allows you to open up about who you are and enables you to connect more deeply and genuinely with other people. It also gives you the opportunity to live your life in authenticity and yet reduce the level of fear of discrimination, as it can help create a safe space for yourself and those around you, helping to break down stereotypes and build understanding in the larger community.
Protective factors for minorities
Despite the prevalence of minority stress, there are protective factors that can help reduce harmful stressors. These factors include strong social support networks and access to resources that help build resilience and coping skills. We will list some of the most important ones:
Resilience, or flexible adaptation to the ever-changing demands of life.
This is a set of skills to effectively cope with high-intensity stress and even respond creatively to adversity. The main role is played by the ability to detach (bounce-back) from negative experiences and arouse positive emotions despite difficulties.
Changing the environment
often the protective factor is the decision to change the environment and the gradual change in external conditions. In a difficult, oppressive environment, it is hard to minimize stressors. The environment can stigmatize, overwhelming environmental factors can be at such a high level that individual resources such as resilience or flexibility may not be enough. Fundamental change, such as moving out of one’s home or relocating to another city or even country(emigration) may be a revolutionary change, but is often necessary to reduce minority stress levels. Although it can be temporarily destabilizing and involve many new challenges, it paradoxically reinforces a sense of control and influence over one’s own life. It’s giving oneself a chance at better, safer conditions.
Asking for help
It sometimes takes honesty with ourselves and the courage to admit that we need help. However, it’s important to remember that seeking help from a qualified professional can realistically improve your quality of life. People experiencing minority stress are much more likely to have daily problems, and therefore need more support and psychotherapeutic help. Online psychotherapy can provide an opportunity to sort out our thoughts, feelings and behaviors in a safe space. Therapy can also provide practical stress management tools tailored to individual needs.
Social support
This is an extremely important protective factor against the effects of minority stress. Social support helps discriminated people cope with painful experiences, and provides them with emotional as well as practical help. Hence the much talked about so-called “allies,” i.e., allied individuals who, although they are not themselves representatives of minority groups, by their attitudes, statements and actions show them respect and support on an individual and social level, for example, in the struggle for equal rights.
The role of society
Society has a key role to play in countering discriminatory behavior. Everyone has the opportunity to contribute to creating an inclusive environment in which minorities also experience safety and acceptance regardless of their country of origin or sexual orientation.
It is important to create more inclusive environments, starting with the smallest, local spaces. This can include providing education on the effects of minority stress, creating policies that promote diversity and inclusion, and engaging in dialogue with representatives of marginalized groups. Also important are individual attitudes and reactions in the everyday realities of life: an open willingness to help, accept and clearly oppose the discrimination we see in everyday life. Importantly, acceptance and support towards minority groups usually has a positive effect on the functioning of those who remain in the majority, as it reduces pathological and criminal phenomena. In other words – everyone benefits.
Your experiences are real and important
Belonging to a minority group is a difficult experience. You may feel as if you are alone in your struggles and that no one understands what you are going through. Minority stress is a real phenomenon that affects many people from different backgrounds. Remember, you have every right to live your life on an equal footing, you deserve to be safe, respected and cared for. Draw on available resources, strengthen your resilience and take steps to improve your life.