Conversion therapy is a pseudoscientific and discredited practice that attempts to force LGBTQ+ individuals to change their sexual orientation or gender identity and instead identify as heterosexual or cisgender. Because it is now understood that sexual orientation is not a choice or something that can be changed, so-called conversion therapy—sometimes called reparative therapy, ex-gay therapy, or
Managing Conversion Therapy Day to Day
Dealing with conversion therapy effectively requires a multi-layered approach. No single strategy works for everyone — the most effective plans combine professional support with evidence-based self-management techniques and lifestyle changes.
Immediate Coping Strategies
When conversion therapy feels overwhelming, these techniques can help in the moment:
- Grounding exercises: Use the 5-4-3-2-1 technique (name 5 things you see, 4 you hear, etc.)
- Controlled breathing: Slow, diaphragmatic breathing activates the parasympathetic nervous system
- Progressive muscle relaxation: Systematically tense and release muscle groups
- Mindful observation: Describe your experience neutrally, without judgment
- Reach out: Contact a trusted person — connection reduces acute distress
Building Long-Term Resilience
Professional Treatment
Evidence-based treatments for conversion therapy have strong research support. Working with a qualified mental health professional allows for personalized treatment planning.
Therapy and Professional Support
So-called conversion therapy is arguably among the more shameful parts of psychology’s past. In the U.S., homosexuality was considered a mental illness until 1973; before that, many psychologists, psychoanalysts, and psychiatrists around the world openly shamed or attempted to convert their queer clients. The form of "treatment" varied; some practitioners used hypnosis or aversion therapy tactics—for example, pairing homosexual stimuli with electric shocks—to “correct” a patient’s orientation; faith-based treatment was also common and may have included prayer or even, in extreme cases, attempt
Lifestyle Foundations
Research consistently shows these lifestyle factors significantly impact conversion therapy:
- Sleep: 7–9 hours of quality sleep is foundational; conversion therapy and sleep are bidirectionally linked
- Exercise: 30 minutes of aerobic exercise 3–5 times weekly has proven effects comparable to medication for many conditions
- Nutrition: Anti-inflammatory eating, reduced alcohol and caffeine, adequate protein
- Social connection: Meaningful relationships are among the strongest buffers against conversion therapy
- Stress management: Regular practices like meditation, nature time, and creative outlets
When to Seek Professional Help
Self-management alone is insufficient when conversion therapy:
- Is severe or rapidly worsening
- Involves safety concerns
- Has persisted more than a few weeks without improvement
- Is significantly impairing daily functioning
A mental health professional can diagnose, provide evidence-based treatment, and monitor progress.
Building Your Support System
Recovery from conversion therapy rarely happens in isolation. Building a support system includes:
- A therapist or counselor as primary professional support
- A GP or psychiatrist for medication assessment if needed
- Trusted friends or family members
- Peer support groups (in-person or online)
- A crisis plan with emergency contacts