5 mindfulness tools to support mental well-being for those navigating HIV care, prevention, and everyday life
Model Portrayal
In partnership with Gilead | Calm
HIV can impact mental health, and mental well-being can impact how you approach HIV. Explore free mindfulness tools to help relieve anxiety, cultivate resilience, and support your day to day.
HIV doesn’t just affect the body. It can be a significant source of stress and anxiety, which in turn may make it more challenging to manage the condition and navigate everyday life. Meanwhile, if you’re someone who might benefit from HIV prevention services, mental health struggles can get in the way of seeking out and then following through with the care that may be needed.
This can be compounded by the gaps between HIV care and mental health care. HIV care settings may not offer mental health support, while mental health settings may not be equipped to fully address HIV-related needs.
That’s why Gilead* and Calm have partnered to offer mindfulness resources, developed by Calm, to people living with HIV and people who may benefit from HIV prevention options.
Scroll down to explore 5 Calm mindfulness meditations and movement practices curated by Gilead.
The relationship between HIV and mental health
According to a study of 100,000 people living with HIV in the U.S. from 2008-2018, more than one-third of those people experienced depression, and approximately 28% had an anxiety disorder — rates that far outpace the general population. Add the everyday pressures of work, relationships, family responsibilities, and financial concerns, and it’s no surprise that you may find it tough to prioritize appointments, stay connected to care, or maintain vital treatment routines.
That can create a difficult cycle where physical health concerns may affect mental well-being, while mental health challenges may make it harder to engage in care. By identifying tools and techniques that help you manage stress and anxiety, embrace relaxation, and feel less alone, you can support your day-to-day well-being and self-care.
So if you’re feeling stressed or anxious, sad or overwhelmed, be kind to yourself. Your feelings are valid, and there are resources that may be able to help.
How HIV stigma affects mental well-being and physical treatment
HIV stigma can take many forms, from harmful misconceptions held by others to self-stigma, where someone internalizes negative messages about HIV. It can also overlap with other forms of discrimination. Black, Latine, and LGBTQ+ people may experience intersecting forms of stigma that can contribute to inequities in HIV prevention, care, and treatment outcomes.
Ultimately, HIV stigma may produce feelings of shame and anxiety, which can impede care by:
discouraging necessary testing, leaving too many without knowing their HIV status
making people hesitant to seek care, disclose their status, or take HIV prevention/treatment medications that are essential to their health
No one should face stigma because of their HIV status or their decision to seek HIV prevention services. HIV is a manageable health condition, and knowing your status, seeking care, and reaching out for support are meaningful steps toward caring for yourself.
Mental health matters — through the eyes of a therapist living with HIV
“It's not just about taking my meds and going to the doctor. Those are important, but it's also about my mental health. When my battery gets low, I need to take time for myself. I think it helps me overall just to take care of myself and go slower in life and realize… it's not a sprint. As I say, it's a marathon,” says Andrew Nichols**, a mental health professional based in Seattle.
As a veteran, a therapist, and a person living with HIV, Andrew has a deep, firsthand understanding of the complex relationship between HIV, mental health, and stigma. He’s all too familiar with the various hurdles people living with HIV often encounter. After leaving the Army, Andrew’s initial career goals were derailed by HIV-related discrimination. The experience was difficult and underscored for Andrew how stigma can affect both opportunity and emotional well-being. Eventually, with the right care and support system, Andrew was able to find his true passion for therapy and mental health work.
“I found the strength to counter any stigma and misinformation about HIV mainly from family and friends… and my mental health therapist,” says Andrew. “With their help—with my family's help, my friends’ help, and HIV treatment—I was able to go deeper into who I was. And I think that's what helped me fight and ignore the stigma.”
Now, Andrew’s experience as a person living with HIV gives him a shared reference point with his clients. That lived experience shapes the empathetic, informed perspective he brings to conversations about mental health and HIV.
How mindfulness can support people living with HIV and people who may benefit from HIV prevention options
Grounding yourself in the present moment, redirecting your mind away from unhelpful thoughts, and developing self-compassion may help you navigate everyday stress and create space for self-care. Mindfulness-based programs have been linked to a decrease in anxiety, depression, and stress — and a boost in overall well-being. And a reduction in stress has been shown to improve mental health outcomes for people exploring their HIV treatment and prevention options.
Gilead has curated 5 free mindfulness tools from Calm. These have been selected to support the mental and emotional well-being of people living with HIV and those who may benefit from HIV prevention.
As everyone’s experience is unique, what brings comfort to one person may not resonate with another. Explore at your own pace, choosing only what feels right for you at each moment. Note: Some sessions may include intentional pauses.
Mindfulness tools for cultivating inner resilience amid stress
Living with HIV, or worrying about one’s status, can bring real stressors, like navigating medical decisions, managing uncertainty, or just carrying the everyday weight that comes with it all. When anxiety brings tension or overwhelming thoughts, tools that help you pause and regain perspective may support you as you move forward.
💙 The guided meditations below have been curated by Gilead on Calm to help you find relief in moments of stress or anxiety.
Model Portrayal
Emergency Calm
This 3-minute practice will help soothe your mind and body and may provide relief when you’re overwhelmed or stressed.
Model Portrayal
Overcoming Negative Thinking
In this 5-minute session, you’ll use proven breathing techniques to redirect anxious thoughts toward compassion for yourself.
Mindfulness tools for grounding yourself in the present moment
When your mind feels scattered or overwhelmed, grounding yourself in the present moment can help you pause and reconnect with what is happening now. By bringing awareness to your body and breath, you create a small pocket of calm in a world that may feel heavy or intense.
💙 This guided meditation has been curated by Gilead on Calm to help you find moments of peace when you need them most.
Model Portrayal
Back Into Your Body
This 5-minute body scan drops you softly into the here and now. Notice your physical presence, quiet the outside world for a bit, and give yourself a little tranquility, no matter what's happening around you.
Mindfulness tools for embracing relaxation amid physical and emotional weight
Stress may show up in the body as tension in your shoulders, a tight chest, or a sense of restless energy. Whether you’re worrying about an upcoming HIV test or the weight of a difficult day, gently moving your body and giving yourself permission to relax can ease both the physical and mental toll.
💙 The guided movement practice below has been curated by Gilead on Calm to help you find your way back to ease.
Model Portrayal
Releasing Stress
This gentle 5-minute session gets your body flowing and helps put your mind at ease.
Mindfulness tools for embracing the healing power of community and connection
Whether you're living with HIV or navigating prevention options, the people around you matter. Community can look different for everyone—whether it’s friends, family, neighbors, or colleagues—but what matters is that you feel seen and supported, which can make a meaningful difference in how you care for yourself.
💙 The guided meditation below has been curated by Gilead on Calm to help you strengthen your sense of connection and belonging.
Model Portrayal
Interconnectedness
Explore the Zulu philosophy Ubuntu, "I am because we are," in this 8-minute session that reminds you how connection strengthens us all.
More information on HIV prevention and treatment resources
For more information about HIV, visit gileadhiv.com. You can also explore wellness and crisis-support resources in your area, including the 988 Suicide & Crisis Lifeline.
This content is for informational and educational purposes only and is not intended to serve as medical advice. Please speak to a healthcare professional to address medical needs.
GILEAD is a trademark of Gilead Sciences, Inc.
All other marks are the property of their respective owners.
For U.S. audiences only.
*Gilead is working to transform how HIV is treated. Read more at gileadhiv.com.
**Andrew Nichols is compensated by Gilead Sciences, Inc.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
