Mental Health Guide

There are several factors that can influence the mental health of some sex workers, such as food insecurity, substance use (alcohol and drugs), having experienced (or currently experiencing) an abusive relationship with gender-based violence, social isolation, stigma associated with sex work, and the frequency and location of work.

Some studies conducted with cisgender female sex workers have shown signs of depression, anxiety, post-traumatic stress disorder, psychological distress, and suicidal ideation in these samples. Nonetheless, these conditions can influence individuals’ behaviors and increase the risk of certain illnesses.

Identifying the factors behind mental health challenges is the first step toward overcoming the obstacles you may face.

Psychological distress and disorders can significantly affect anyone’s quality of life and overall well-being. These issues may manifest in various ways and can interfere with daily functioning. It is essential to recognize persistent signs and symptoms in order to seek appropriate help and treatment.

Maintaining personal health and well-being is key to living a balanced and fulfilling life. Achieving this involves caring for your body, mind, and emotions, and adapting strategies to your individual needs and preferences.

This guide offers practical strategies to help you manage your emotions and daily challenges, as well as to ensure your basic needs are met. From nutrition, exercise, and sleep hygiene to professional and life management techniques, these practices can reduce stress and support overall well-being. There’s no single formula—just suggestions that you can adapt to what works best for you.

Maintaining positive emotional well-being is crucial for a balanced and fulfilling life. The first step in managing your emotions effectively is to recognize and understand your emotional state. When situations feel overwhelming, it helps to approach them strategically and calmly: step back, assess the circumstances logically, and consider your available options. While we cannot control every aspect of our lives, there are always elements we can influence or adjust.

In this chapter, you will explore practical mindfulness exercises. Mindfulness means bringing your attention to the present moment in a conscious, non-judgmental way. By incorporating these practices into your daily routine, you can enhance your emotional well-being, build resilience to stress, and foster a lasting sense of balance and calm.

We have also included guided meditation audios created specifically to help you relax and find moments of peace throughout your day. These recordings are a valuable tool for reducing tension and nurturing serenity in your everyday life.

Investing in conflict management skills is essential for sex workers, not only to improve workplace relationships but also to contribute to a healthier and more productive environment. Given their interactions with clients, many sex workers develop tools to handle most conflicts and manage challenging situations.

Conflicts are often seen as negative and associated with escalation or violence. However, this is not always the case. Conflicts can also be approached as opportunities for growth and improvement.

In this chapter, we discuss techniques for managing various types of conflicts. It is important to apply the strategies introduced in previous chapters—such as regulating your emotions, staying calm, and assessing the situation carefully—in order to effectively resolve the conflict.

Having emergency contacts on hand can make all the difference in a dangerous situation.

Within Portugal’s National Health Service (SNS), psychological consultations are available through Health Centers and public hospitals, but long waiting lists can make access difficult. We have compiled a list of the main hospitals, as well as the contacts of organizations that provide psychological consultations either for free or at reduced costs.