Practice Overview
QTQ stands for queer, trans, questioning. This self-guided check-in is a space to celebrate rainbow joy, think through challenges, and note practical supports. Take what you need and skip what does not fit.
How to Follow the Practice
- Opening mihi and pronoun check: say or write your name and pronouns to anchor yourself in the space.
- Body grounding: use breathing, tapping, and shaking to release tension.
- Story reflection: recall an affirming memory, and how you navigate tricky situations. Write it down or record a voice note.
- Resource check: list the helplines and supports you want to remember, and your favourite self-care rituals.
- Closing waiata: sing or hum a waiata or song as a blessing for yourself.
Suggested Setup
Choose a private spot if you can, or use headphones if you are in a shared environment. Keep a journal to note resources you want to explore later. Have water and comfort items close by.
Reflection Prompts
- When do I feel most affirmed in my identity? Who is with me?
- What support do I want to request from my whānau, flatmates, or workplace?
- Which quote or story do I want to carry forward?
Continue the Journey
- Reach out to someone you trust and schedule a catch-up to share how you are really doing.
Remember: your identity is valid, and you deserve support that feels safe.
Go deeper
Read the QTQ Rainbow Wellbeing Guide for trusted Aotearoa support lines, healthcare tips, and daily rituals.
