For LGBTIQ+ Asylum Seekers and Refugees in the Czech Republic
The asylum process can be long, uncertain, and emotionally draining. For LGBTIQ+ people, this journey can be even more difficult due to past trauma, isolation, or fear of discrimination. Taking care of your mental health is not a luxury—it is a necessity for surviving and healing.
This guide offers simple and practical tips to help you maintain your mental well-being while navigating the asylum process in the Czech Republic.
🌱 1. Acknowledge Your Emotions
You may feel overwhelmed, sad, angry, or numb. All of these emotions are normal.
- Give yourself permission to feel. There is no “wrong” emotion.
- Some days may be harder than others. That’s okay.
- Try to name your feelings: “I feel scared.” “I feel alone.” This can reduce the power those feelings have over you.
🧘 2. Create a Simple Daily Routine
Having structure in your day helps your mind feel more stable.
- Wake up and go to bed around the same time every day.
- Try to eat regular meals—even small ones.
- Include a small daily activity that brings peace: walking, stretching, listening to music, journaling, or drawing.
💬 3. Talk to Someone You Trust
Isolation can deepen sadness and stress. Don’t suffer in silence.
- Connect with a friend, a fellow refugee, or someone from your community.
- Talk in your own language if it makes you feel more comfortable.
- Even a short chat can bring a sense of comfort and connection.
Tip: If you don’t feel safe talking about your LGBTIQ+ identity with others around you, try writing in a private journal or sending a message to a trusted contact.
🛑 4. Limit Exposure to Stressful News
It’s important to stay informed—but too much news or bad stories, especially from home, can increase anxiety.
- Check the news once a day instead of scrolling constantly.
- Mute or block accounts on social media that cause you distress.
- Follow pages that share positive stories, art, or helpful resources.
💖 5. Remember Your Worth and Identity
In the asylum system, it’s easy to feel like just a number or a case file. But you are much more than that.
- You have survived so much already—this makes you resilient.
- Being LGBTIQ+ is nothing to be ashamed of. Your identity is valid, even if others don’t recognize it.
- You deserve safety, dignity, and happiness.
🛌 6. Practice Grounding Techniques During Anxiety or Panic
When fear or panic takes over, grounding techniques can help bring your mind back to the present:
- Breathe slowly: Inhale for 4 seconds, hold for 4, exhale for 4.
- Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Hold a cold object (like a spoon or bottle) to feel a physical sensation.
These techniques can calm your nervous system and help you feel safer.
🌈 7. Seek Safe Spaces (Even Online)
Finding a safe space where you feel seen and respected can boost your mental health.
- Connect with online LGBTIQ+ groups or communities.
- Share your story only when you feel ready—there is no pressure to explain yourself to everyone.
🗣️ 8. Ask for Help When You Need It
Asking for help is a brave act.
- If you feel overwhelmed for many days, or you are thinking about harming yourself, please reach out to someone you trust.
- You do not have to deal with everything alone. Talking to a helper, psychologist, or hotline can make a big difference.
- If needed, ask for a translator or a mental health professional who is friendly to LGBTIQ+ people.
🧩 9. Small Joys Matter
In difficult times, small joys can help you stay grounded.
- Watch a funny video. Cook something simple. Look at the sky. Dance to a song you love.
- These small moments are not meaningless. They are powerful acts of self-care.
💬 Final Words
You are strong, even when you feel exhausted.
You are valid, even when others do not understand you.
You are not alone.
The asylum process may be tough, but it is not the end of your story. With time, support, and care, you can find safety, connection, and peace.