Religious Trauma and the Body: Understanding the Physical Impact of Anti-LGBTQIA+ Beliefs

Growing up in a religious environment that shames or condemns who you are can leave a lasting mark on your mind and body. When a faith community tells you that parts of your core identity are sinful or “wrong,” it often creates a deep sense of fear and shame. While this can harm your emotional well-being, it also affects how your body responds to stress. You might develop aches, pains, or chronic tension in different parts of your body that linger.

In this blog, we will explore how anti-LGBTQIA+ religious beliefs can lead to what many professionals call “religious trauma.” We will look at the physical consequences of this kind of trauma, explain how it becomes locked in the body, and offer practical steps for healing. While it may take time, through the tools listed below and LGBTQIA+ therapy you can learn to reconnect with your body, reclaim your worth, and choose a spiritual (or non-spiritual) path that honors who you truly are.

Part I: Defining Religious Trauma

What Is Religious Trauma?

Religious trauma happens when a person experiences emotional or psychological harm because of strict or controlling religious teachings. Some communities use fear, guilt, or shame to control their members and discourage questions. They might say that questioning religious leaders is sinful, or they may teach that any deviation from their rules has dire consequences—such as being cast out from the community, losing your family’s love, or even facing eternal punishment.

People who are part of the LGBTQIA+ community often receive extra layers of harmful messages in these environments. Instead of saying “You made a mistake,” the doctrine might say, “You are a mistake.” That is a painful message to internalize, especially when it comes from people who claim to represent a higher power. Over time, you might start believing that you can never be acceptable or loved unless you change who you are. The impacts of religious trauma are felt in the mind, heart, and body.

Why Is Anti-LGBTQIA+ Doctrine So Harmful?

Belonging is a core human need. We all want acceptance from our family, friends, and faith communities. When your religious leaders say your identity is disordered or unnatural, you may feel forced to hide your true self just to survive. This leads to a constant level of tension: you might monitor your body language, speech, and even your thoughts in case anyone catches a sign of your real identity.

People who identify as gay, trans, or any other LGBTQIA+ identity often end up feeling like they have no safe place—either they must pretend to be someone else to keep their religious community’s approval, or they must leave the only group they have ever known. Both choices cause a tremendous amount of stress. This stress can sink into your body, leading to physical symptoms that may last for years. Even if you eventually leave the religious group, you might carry guilt or fear that was instilled in you long ago.

Part II: How Anti-LGBTQIA+ Beliefs Affect the Body

Understanding Trauma in the Body

Experts like Dr. Bessel van der Kolk, author of The Body Keeps the Score, describe how trauma isn’t just a mental wound—it also lives in our physical bodies. When you grow up believing that your natural feelings are shameful, your body goes into a state of constant alert. You can think of it like your body is trying to protect you from danger, even if the “danger” is emotional rejection rather than a physical threat.

If a church or religious leader teaches you that you risk punishment or exclusion for who you are, this fear can activate your fight, flight, freeze, or fawn responses. For instance:

1. Fight: You might lash out or argue with people who question you, trying to defend yourself against condemnation.

2. Flight: You may avoid religious gatherings, family events, or anything that reminds you of your shame, fleeing from the source of stress.

3. Freeze: You could shut down emotionally, remaining silent in situations where you feel afraid or judged.

4. Fawn: You might seek approval from religious leaders or community members by trying to be the “perfect” follower, hoping they will overlook your identity.

These responses can become ingrained, meaning your body may develop patterns of tension (like clenched muscles, an uneasy stomach, or shallow breathing) that persist for years. Even if you leave that faith community later, your nervous system might still react as though you are in danger every time you see a church building, hear certain religious terms, or encounter people from your past.

Messages That the Body Is “Bad” or “Sinful”

Many conservative religious groups teach that the body is a source of sin or impurity. This can be especially damaging if you are queer or trans, because your physical existence becomes a symbol of what these doctrines call “wrong.” You might internalize the belief that your gender expression, sexual orientation, or romantic and sexual desires are proof of your moral failure. This can lead to:

• Chronic Muscle Tension: Always bracing yourself for judgment.

• Disordered Eating: Trying to control your body shape or size as a way to escape shame.

• Headaches or Migraines: Constant worry can build up pressure in your body, leading to pain.

• Repressed Sexuality: Feeling guilt whenever you experience attraction or sexual desire, which can lead to avoiding or dissociating from your own body.

When such shame is tied to religion, it can be more intense because it involves the idea of divine judgment. You might believe that not only do humans disapprove of you, but a higher power does as well. This can create persistent anxiety, which wears down your physical and mental health over time.

Part III: Common Signs of Religious Trauma in the Body

Physical Indicators

Below are some typical ways that religious trauma can appear in your body:

1. Chronic Pain and Tension: Shoulders, neck, and jaw often hold tension. You may develop recurring issues like tight muscles or back pain.

2. Stomach or Digestive Problems: Ulcers, IBS (Irritable Bowel Syndrome), and ongoing stomach discomfort can be linked to ongoing stress or anxiety.

3. Sleep Disturbances: People who’ve experienced religious trauma might have nightmares about condemnation, sin, or rejection, causing them to avoid sleep or wake up feeling unrested.

4. Hormonal Imbalances: Long-term stress affects cortisol and other hormones, which can impact mood, menstrual cycles, or energy levels.

5. Immune System Issues: Being in constant fight-or-flight mode can reduce your body’s ability to fight off infections or recover from illness.

6. Anxiety and Panic Attacks: Physical symptoms like a racing heart, shortness of breath, or dizziness might strike when triggered by religious symbols or teachings.

Emotional and Behavioral Signs

Religious trauma doesn’t exist in isolation. It often overlaps with strong emotional states:

• Shame: A lingering feeling that “I am bad” rather than “I did something bad.”

• Isolation: Pulling away from friends or family out of fear they will judge you.

• Depression: Hopelessness, low motivation, or a sense of exhaustion.

• Anger or Rage: Feeling betrayed by the religious group or its leaders, sometimes directed outward or inward.

• Addictive Behaviors: Attempting to numb emotional pain through substances, overeating, or other risky behaviors.

Part IV: Pathways to Healing

While religious trauma can be overwhelming, there is hope for recovery. Healing is typically a gradual process, and everyone’s path is unique. Below are strategies that can help:

1. Acknowledge What Happened

Many people try to tell themselves, “It wasn’t that bad,” or, “I should just get over it.” But the first step is recognizing that what you went through was harmful. You might write in a journal about specific memories or beliefs that caused you pain. This act of naming your experiences can be validating and can guide you toward the support you need.

2. Seek Professional Support From LGBTQIA+ Affirming Therapists

Look for therapists who are familiar with religious trauma, especially those who have worked with LGBTQIA+ clients. Therapies such as Somatic Experiencing, EMDR (Eye Movement Desensitization and Reprocessing), and Internal Family Systems can help your mind and body process painful memories. When choosing a therapist, ask if they are comfortable discussing religious trauma or if they have helped clients who have left controlling faith communities. An affirming therapist can help you unlearn toxic beliefs and adopt healthier coping methods.

3. Explore Somatic Awareness

Since trauma lives in the body, somatic awareness is crucial. This practice involves tuning in to physical sensations—like tightness, warmth, or tingling—and understanding how they connect to your emotions. One basic approach is a body scan. Sit or lie down quietly, starting at your feet and moving upward, noticing any tension or discomfort in each region of your body. If you become anxious, try slow, steady breaths until you feel more settled. Over time, you can learn to recognize and release tension linked to fear or shame.

4. Gentle Movement and Mindful Breathing

Activities like yoga, tai chi, or walking can ease stiff muscles and help you reconnect with your body in a more positive way. Mindful breathing exercises—such as inhaling for a count of four and exhaling for six—are also beneficial. This extended exhale can calm the nervous system, reminding your body that it is safe. Even a few minutes per day can make a difference if you practice consistently.

5. Find Affirming Community

Healing often involves sharing your story and forming connections with people who understand. Look for groups—online or in person—dedicated to LGBTQIA+ individuals recovering from religious trauma. A supportive group lets you talk openly about feelings of shame, isolation, or guilt without judgment. If spirituality still matters to you, consider seeking out affirming faith communities that fully accept queer and trans members. Recognizing that not all religious groups are anti-LGBTQIA+ can help you see that there is space for your identity within faith, if that is what you want.

6. Set Healthy Boundaries

If certain people or places trigger feelings of shame, you have the right to set boundaries. This might mean limiting how often you see certain family members or choosing not to attend certain religious events. You can also decide how much you want to discuss your life with those who do not accept your identity. Boundaries are not about being mean; they’re about keeping yourself emotionally and physically safe.

7. Rediscover or Redefine Faith

Some survivors of religious trauma choose to walk away from religion entirely, which is a valid path. Others prefer to find new ways to engage with spirituality. This may mean exploring other religious traditions, reading sacred texts from a more inclusive viewpoint, or even building a personal spiritual practice that doesn’t rely on traditional dogma. If you want faith in your life, give yourself permission to question doctrines that harm you and to keep aspects that feel meaningful and uplifting.

8. Practice Self-Compassion

Self-compassion is crucial for healing. Dr. Kristin Neff’s work on self-compassion shows that people who learn to treat themselves with kindness recover from shame more readily. When you sense self-critical thoughts arising—like, “Why can’t I just be normal?” or, “I deserve this pain”—pause. Ask yourself, “If my friend felt this way, how would I respond?” Then give yourself the same kindness you would offer someone you love. Over time, this can replace the harsh internal voice you inherited from damaging beliefs.

9. Embrace Creativity

Art, music, writing, and other creative outlets can help you express what words can’t capture. Some people find drawing or painting a soothing way to process memories tied to religious trauma. Others keep a journal where they write letters to their younger selves, offering the reassurance they did not receive back then. Creativity is an excellent tool for healing because it taps into parts of the brain involved in both emotion and self-expression.

10. Celebrate Small Wins

Recovering from religious trauma can be a winding road with setbacks and breakthroughs. One day you might feel strong and confident, and the next you might be overwhelmed by old shame. Recognize every step you take toward healing—no matter how small. Maybe you gently confronted a family member’s hurtful comment, or you went a whole day without feeling guilty about your identity. These steps matter. Over time, they add up to real transformation.

Part V: Somatic Exercises to Try

Exercise 1: Self-Hug for Comfort

1. Find a comfortable seated or standing position.

2. Cross your arms over your chest, as if hugging yourself.

3. Breathe in for a count of four and exhale for a count of six.

4. Gently squeeze your arms against your torso, noticing any warmth or relief that spreads through your chest.

5. Remind yourself, “I am safe in this moment. I deserve kindness.”

This short exercise can help you feel supported, especially when confronted with negative memories or stressful events.

Exercise 2: Five Senses Grounding

1. Look Around: Find five things in your environment. Maybe a window, a painting, a cup, a book, and a lamp.

2. Touch: Identify four textures you can feel (your shirt, the table, your hair, and so on).

3. Listen: Notice three distinct sounds around you (traffic outside, a buzzing phone, or even your own breathing).

4. Smell: Find two scents in the air, which could be perfume, food, or the smell of laundry.

5. Taste: Name one taste lingering in your mouth, even if it’s just the toothpaste from earlier.

This exercise brings your awareness to the present moment, which interrupts worrying thoughts about the past or future.

Exercise 3: Tense and Release

1. Sit or lie down in a quiet area.

2. Pick one muscle group, like your feet, and clench those muscles for a count of three.

3. Release and let that area relax.

4. Move up the body (to calves, thighs, stomach, hands, arms, shoulders) and repeat.

This teaches your body the contrast between tension and relaxation. Over time, you become more aware of when muscles are clenched in response to stress.

Part VI: Moving Forward with Hope

Healing from religious trauma—particularly trauma rooted in anti-LGBTQIA+ beliefs—can feel like climbing a mountain. There are times when the path is clear and times when you may slip back into old feelings of doubt and shame. However, remember that every small choice to value yourself, practice self-compassion, and seek supportive people will help you climb higher.

You Deserve Acceptance

It’s important to reaffirm that you have worth, no matter what any religious figure has said. If a doctrine called you “wrong” for simply being who you are, that was a reflection of their ideology—not of your true value. You are a whole person, deserving of respect and belonging.

Reclaiming Your Spiritual or Secular Path

Whether you remain in a faith tradition, explore a different religion, or adopt a secular worldview, your journey is your own. Some people find meaning in new interpretations of sacred texts or in open, affirming churches. Others leave religion and discover meaning in nature, creativity, relationships, or personal philosophies. Each path can be valid if it helps you grow and thrive.

Signs of Progress

Progress can show up in many ways:

• You notice less tension in your jaw or shoulders when you think about religious topics.

• You feel more comfortable talking about your identity with friends or coworkers.

• You can attend family gatherings with less anxiety, or you decide not to attend at all without overwhelming guilt.

• You realize your sense of self-worth is growing, and you experience less shame on a daily basis.

These changes may appear slowly, but they are signs that you are healing. Even if you have occasional setbacks, the overall direction can be positive as you continue to work on your recovery.

Professional Resources

• Therapists Specializing in Religious Trauma: Search for therapists who list “religious trauma” or “spiritual abuse” among their specialties, especially those who are LGBTQIA+-affirming.

• Support Groups: Both online and in-person groups exist where members share their experiences with religious trauma. Talking to others who have gone through something similar can reduce loneliness and shame.

• Crisis Lines: If you ever feel overwhelmed, anxious, or in need of immediate help, crisis lines can offer an understanding ear. They’re not a substitute for therapy, but they can be a lifeline in tough moments.

Final Reflections From an LGBTQIA Affirming Therapist

Religious trauma, particularly when it targets LGBTQIA+ individuals, is deeply tied to feelings of unworthiness, fear, and guilt that can take root in the body. Yet recovery is possible through a combination of honest self-reflection, professional care, supportive relationships, and self-compassion. By identifying the physical manifestations of trauma—like muscle tension, digestive problems, headaches, and more—you can begin to release yourself from patterns that were once essential for survival but now hold you back.

Be patient with yourself. Healing can be a winding journey, but it’s worth taking. With each boundary you set, each supportive friend you lean on, and each slow, steady breath you take, you reclaim a bit of the peace that was taken from you. You learn that you are not the sum of the harmful messages you received; you are a unique person with a right to love, acceptance, and safety. Even if your religious community tried to convince you otherwise, the truth is that your body—and your identity—deserve to be treated with respect.

No matter the path you choose, may it lead you toward deeper self-understanding and a brighter sense of hope. Whether you maintain a connection to faith or walk away from religious systems, you have the power to define your own sense of purpose and belonging. As you progress on your healing journey, keep reminding yourself: You are worthy, you are valued, and you can find wholeness in who you are.

Finding Healing and Support After Religious Trauma Through LGBTQIA+ Therapy in the St. Paul, MN Area

Healing from religious trauma is possible, and you don’t have to do it alone. When faith communities instill shame about your identity, the impact can linger in both your mind and body. Fear, guilt, and self-doubt can feel ingrained—but they don’t define you. At NobleTree Therapy, our compassionate, affirming LGBTQIA+ therapists in the Minneapolis area provide a safe space to process these experiences, release internalized shame, and reconnect with your true self. Whether you're working through the pain of the past, exploring your identity without judgment, or seeking peace in your own spiritual or secular path, our counseling office is here to support you. If you're ready to take the next step toward healing:

• Contact us to schedule a free consultation

• Learn more about our religious trauma and LGBTQIA+ therapy services

• Start your journey toward self-acceptance, empowerment, and inner peace today

Additional Counseling Services at NobleTree Therapy in Minnesota

At NobleTree Therapy, we provide compassionate therapy for individuals, couples, and families, ensuring a supportive and respectful space for your personal journey. Our expertise extends to areas such as creative self-expression, identity exploration, and coping with grief, allowing us to support you through life’s complexities. Our dedicated St.Paul therapists are here to nurture your healing and personal growth in an environment where you feel truly heard and valued.