Written by Joey Casey: LGBT+ Wellness Coach
Pride Month is a time for joy, protest, remembrance, and celebration. It’s about showing up exactly as you are, taking up space, and honoring our community’s resilience. But let’s be real, it’s also a time when the anti-LGBTQ+ rhetoric gets louder. And that can be draining, triggering, and even dangerous.
As a wellness coach for the LGBTQ+ community, I want to remind you: you can advocate and protect your peace at the same time. Here’s how to stay emotionally grounded and avoid mental burnout while attending Pride demonstrations and navigating social media.
1. Anticipate emotional triggers
Crowds, shouting, police presence, or even certain chants can activate past trauma especially for queer people of color, trans people, or those with a history of protest-related trauma or years of family neglect. That doesn’t make you weak; it makes you human. Bring grounding tools with you: noise-cancelling headphones, fidget tools, a calming scent, or a pre-recorded voice note to center yourself. Have a mental escape route even if you don’t use it.
2. Stay grounded & remove yourself from toxic online spaces.
The anti-LGBTQ+ noise often ramps up during Pride. If certain social media accounts or threads are draining you, log off. Curate your feed to support your peace. You don’t need to stay informed if it’s costing your mental health. Muting, blocking, or unfollowing isn’t avoidance, it’s protection. Follow people who pour into you, not those who pull you down.
3. You won’t ruin your gym progress by enjoying Pride.
Taking a break for celebration or self-care won’t undo your hard work. Progress isn’t linear, and your body won’t forget your efforts. Just pick up where you left off, consistency matters more than perfection. Missing a few workouts isn’t failure, it’s living your life. Trust your foundation. You have built more strength over time than a few days off can undo. Give yourself permission to celebrate without guilt.
4. Trans bodies may need different nutrition.
Gender-affirming care such as HRT, surgery, or simply living more in alignment with your gender can impact how your body processes food, builds muscle, stores fat, and recovers from stress. That’s not a setback; it’s part of the process. Your body is adapting, and so should your nutrition.
Hormones can shift hunger cues, appetite, digestion speed, and energy levels. You might find your usual routines no longer serve you the same way and that doesn’t mean you are doing it wrong. It means it’s time to check in and adjust.
You may need:
- More protein to support new muscle development or preserve lean mass.
- More frequent meals to stabilize blood sugar and energy.
- Less caffeine or alcohol, especially if they affect mood, hydration, or hormonal balance.
- More micronutrients (like iron, B12, vitamin D) to support your body’s changing needs
5. Movement as a Tool for Recovery
If you are navigating addiction recovery, movement can become one of your most powerful anchors. It’s not about chasing aesthetics or hitting some ideal routine. It’s about reconnecting with your body in ways that feel safe, empowering, and real.
That could be lifting weights, stretching, swimming, or just walking around the block, movement helps release tension, regulate your nervous system, and give your brain something else to focus on besides cravings or chaos. It’s a form of self-respect. A way to say: I’m still here, and I still matter.
Try scheduling your workouts or movement sessions like you would a support meeting or important check-in. Write it down. Make it non-negotiable. Invite a trusted friend and exercise together and even have your own pride celebration in a way that suits your small group with a nice meal, at a bakery or a hike.
6. Pride Is in the Quiet Choices Too
Pride isn’t always loud. It’s not always confetti, dance floors, and declarations. Sometimes, Pride is in the softest, smallest decisions you make when no one’s watching. It’s saying no to a space that drains you. It’s walking past the bar and heading to therapy, a museum or a cute cafe instead. It’s choosing to sleep, hydrate, and nourish your body because you are tired of surviving and ready to thrive.
Living openly, especially in a world that still questions or attacks your existence is radical. But so is choosing peace. So is building a life that supports your nervous system, not just your social feed. A heavy squat set, a solo hike, a home-cooked meal, these moments can carry just as much Pride as a parade float.
You don’t need a rainbow flag to prove your queerness.
7. Track how you feel during Pride; not just your weight.
Energy, mood, confidence, and mental clarity are real markers of well-being. Pride is a great time to reflect on what truly makes you feel good, not just what the scale says. Keep a simple journal or voice memo to track how your body and mind respond to different environments. If a space drains you, that’s information. If a moment lifts you, lean into it. Wellness is about awareness, not perfection.
8. Pride is a reminder why you show up for yourself.
This month is not a distraction from your fitness or wellness journey, it’s a reason for it. Every workout, every act of self-care is a way of honoring your identity and building resilience. You train because you deserve to feel strong in your own skin. You rest because you value your mental health. Pride is a celebration of surviving and thriving so let your self-care reflect that. If time is limited and you can’t get to the gym; check my home training blog HERE
9. It’s not your job to educate everyone.
Facing ignorance can feel exhausting especially when it targets your identity, your community, or your right to exist. But here’s the truth: You don’t owe anyone an explanation, a lesson, or a debate.
Not everyone is ready to listen or learn. And pushing your truth on someone unwilling only drains your energy and distracts you from your own growth. Protecting your peace isn’t selfish, it’s necessary. Set clear boundaries around conversations that leave you feeling drained or unsafe. It’s okay to say, “I’m not here to educate you right now,” or “That’s not a conversation for today.” You get to choose where and with whom you share your story.
Stay close to people who support you, your chosen family, friends, mentors who see and celebrate your whole self. Let them be your refuge when the world feels heavy. Remember, your healing, your joy, and your self-care are radical acts of resistance and activism. When you prioritize your mental, emotional, and physical well-being, you build resilience that strengthens the whole community.
10. Take a break from social media
What you consume affects your mindset. If you have been seeing a flood of hateful content, misinformation, or violent imagery, it may already be draining your emotional reserves. Give yourself a window of screen-free time before and after the protest. Instead, journal, stretch, or call a friend who gets it. And remember how the algorithm on social media works; if you interact with one negative post, more will start to appear. And don’t forget you can reach out to myself or Jose on IG too for a safe inclusive space HERE
11. Find your people — you don’t have to do this alone
One of the most powerful tools in your wellness journey is community. Whether it’s a gym buddy who matches your pace, a queer-friendly fitness class, or a trainer who truly sees and affirms your identity, having people who support you makes all the difference. When you feel safe and seen, it’s easier to show up consistently. It’s easier to push through the hard days. And it is easier to celebrate your wins, big and small. Community is not just about motivation, it’s about belonging.
You deserve spaces where your queerness is not just tolerated but celebrated. Spaces where you don’t have to explain or defend yourself, where your pronouns are respected, and where your goals are met with encouragement, not judgment. If you haven’t found your crew yet, start small. Reach out, say hi, try a new class, or join an online group. Look for places that lift you up, literally and emotionally. Those connections can transform how you experience health, movement, and even self-love.
12. Keep your body nourished
Pride celebrations can get hectic, but don’t let your nutrition fall by the wayside. Pack your protein shakes and snacks ahead of time to keep your energy steady. If you are on a bulk, set reminders to eat regularly and bring easy-to-carry meals like wraps or sandwiches loaded with chicken, tuna, avocado, hummus, or eggs.
Hunger can make emotional triggers harder to manage, especially during intense or overwhelming moments, so don’t let yourself get too hungry. Always carry water and stay hydrated to keep your body and mind balanced. Planning ahead means you are fueling your body right so you can show up grounded, strong, and ready to enjoy every moment of Pride.
Here’s a list of helpful LGBTQ+ wellness, mental health, and support resources in the US, UK, and Ireland, especially relevant for Pride season and beyond with a focus on mental health, crisis support, addiction recovery, fitness, and affirming community spaces.
United States
Mental Health & Crisis Support
- The Trevor Project – www.thetrevorproject.org
Crisis intervention & suicide prevention for LGBTQ+ youth. 24/7 chat, text, and call support. - Trans Lifeline – www.translifeline.org | 877-565-8860
Peer support hotline run by and for trans people. - LGBT National Help Center – www.glbthotline.org
National hotlines, youth chatrooms, and senior support.
Addiction & Recovery
- Gay & Sober – www.gayandsober.org
LGBTQ+-inclusive sober community and recovery events. - SMART Recovery (LGBTQ+ groups) – www.smartrecovery.org
Science-based recovery meetings, many LGBTQ+-affirming options.
Fitness & Wellness
- Out Foundation – www.outfoundation.org
Promotes fitness in the LGBTQ+ community with inclusive gyms and programs. - LGBTQ+ Health Clinics – Check local community centers or Pride health networks for affirming healthcare and wellness services.
United Kingdom
Mental Health & Crisis Support
- Switchboard LGBT+ Helpline – www.switchboard.lgbt | 0300 330 0630
Confidential support for all LGBTQ+ people. - MindOut – www.mindout.org.uk
LGBTQ+ mental health charity offering support, online groups, and advocacy. - Samaritans – www.samaritans.org | 116 123
24/7 free helpline for anyone in emotional distress.
Addiction & Recovery
- LGBT Foundation (Drug & Alcohol Support) – www.lgbt.foundation
Targeted support services for substance use and mental health. - Narcotics Anonymous UK LGBTQ+ Meetings – www.ukna.org
Safe and affirming spaces within NA for queer people.
Fitness & Wellness
- London LGBTQ+ Community Centre – www.londonlgbtqcentre.org
Inclusive events, movement classes, and wellness programming. - Queer Gym Directory (UK) – Search online or on social for inclusive gyms and queer personal trainers.
Ireland
Mental Health & Crisis Support
- LGBT Ireland – www.lgbt.ie | 1800 929 539
National support line, chat support, and resources for LGBTQ+ people. - TENI (Trans Equality Network Ireland) – www.teni.ie
Advocacy, peer support, and resources for trans individuals. - Pieta House – www.pieta.ie | 1800 247 247
Crisis support for self-harm and suicide, available to all.
Addiction & Recovery
- Belong To Youth Services – www.belongto.org
Support for LGBTQ+ youth including those dealing with addiction or mental health issues. - HSE Drugs & Alcohol Helpline – www.drugs.ie | 1800 459 459
Nationwide information and referral services, often LGBTQ+-affirming.
Fitness & Wellness
- OutHouse Dublin – www.outhouse.ie
LGBTQ+ community center with wellness events, workshops, and inclusive activities. - LGBTQ+ Inclusive Trainers & Gyms – Often found through social media or local LGBTQ+ Facebook groups like “Queer Health Ireland.”
Conclusion
Pride can be loud, beautiful, exhausting, healing, and triggering all at once. You don’t have to keep up with anyone else’s pace or perform joy 24/7. You just have to stay connected to yourself. Eat. Move. Rest. Set boundaries. Say no when you need to. Say yes when it feels right. Protect your peace like it’s sacred, because it is.
There’s no “right” way to do Pride. Some people party. Some people protest. Some people go to the gym and go home. All of it is valid. Myself and Jose will treat Pride like any other time: we’ll check in with ourselves, support each other in our gym and nutrition journey, communicate, enjoy the music and parade here in Sitges, and keep in touch with friends living in places where LGBTQ+ rights are under threat. Joy and connection aren’t just for the lucky, they are something we try to share.
Remember, Jose and I are here to support you with your fitness, nutrition, and mindset not just during Pride, but all year round. If you are ready to talk about your goals and explore how we can help, let’s jump on a free discovery call HERE. No pressure, just a real conversation about what’s next for you.
