How to Maintain Mental Health When Coming Out: Coping with Anxiety and Family Reactions

Published on June 16, 2025 by Zencare Team. Written by Shereen Mohsen, Psy.D. at Relucent Psychology Group.

Hey, so coming out — it's a big deal, right? It's like saying, "This is who I am," and that can be really awesome. It can make you feel more connected to yourself and others. But, let's be honest, it can also be a little scary. You might be worried about what people will think, especially your family or close friends. As someone who helps people through this, I get it. It's a journey with lots of feelings mixed in.

This guide is here to help you out. Whether you're just thinking about talking to someone or you've already started, we'll explore how to take care of your mental health while coming out. I'll also give you some tips on talking to your family and friends, and ways to stay strong through it all.

Why Coming Out Can Feel Tough on Your Mind

First off, if coming out feels hard or makes you feel stressed, you're not alone and there's nothing wrong with you. Seriously.

There's a real connection between coming out and how you're feeling. Telling people something so personal can bring up fears — like, will I be safe? Will I still be me? Will I belong? If your family or where you live isn't super supportive, those worries can get even bigger.

At Relucent Psychology Group, here are some things I see a lot when I work with people coming out:

These feelings aren't because you're weak. It's because sometimes, the world isn't as welcoming as it should be. Coming out and your mental health are linked, and taking care of yourself during this time is super important.

Common Worries When Coming Out

Everyone's story is different, but some feelings come up a lot. If you're feeling any of these, you're definitely not the only one:

If any of this sounds familiar, that means you care deeply. It's brave to think about how your truth might affect others, but remember, you matter too.

Preparing Emotionally: How to Maintain Mental Health When Coming Out

Before talking to someone, it's good to prepare emotionally. It's not just about what you say — it's about how you're feeling inside.

Here are four things you can do to help your mental health:

These things are key to staying mentally healthy when coming out. You don't have to do this alone.

What to Expect From Family and How to Deal With It

Talking to family is usually the hardest part. Sometimes, the worry about it is worse than the actual conversation.

Here's what to keep in mind:

You're not responsible for how other people react to your truth. Their feelings are theirs to deal with — your job is to take care of you.

Building Resilience During the Process

So, coming out? It's not like a one-time thing, right? It's more like… showing up for yourself, day after day. And that takes a different kind of strength. Not the "tough it out, ignore everything" kind, but the "I'm still gonna be me, even when it's tricky" kind.

Here are some things I tell folks to help them stay strong and stay themselves through all this:

Just remember, being strong isn't about pretending everything's perfect. It's about being kind to yourself, even when things are hard, and knowing you can get through it.

Finding and Creating Support Systems

Having people who get you? It makes all the difference. Especially if your family isn't totally on board yet, having your own "chosen family" can be a lifesaver.

Here are a few ideas for finding your crew:

Basically, whatever your situation, there are people out there who want to support you. You deserve to be seen and cared for, exactly as you are.

It’s also really important to celebrate little victories when going through the coming out process. Here are some ways to celebrate small wins during the coming out process:

Final Thoughts: You Deserve Peace, Pride, and Support

Coming out and mental health are deeply connected. Whether you're just beginning to explore your identity or are years into living it openly, your emotional well-being is worth protecting.

This process can be joyful, confusing, heartbreaking, liberating  —  often all at once. There’s no right timeline, no perfect way to do it. You are allowed to come out slowly. You are allowed to change your mind. You are allowed to feel afraid and still move forward.

What matters most is that you stay connected to yourself. Stay grounded in your truth, surround yourself with people who lift you up, and remind yourself often:

You are not too much. You are not alone. You are already enough.

If you’re looking for support right now, here are some helpful resources: