Cheat Sheets - TransCare

Empowerment Tools for Gender Dysphoria

Coping Strategies Cheat Sheets

This page offers practical tools and suggestions to help you navigate and manage feelings of gender dysphoria. Each table serves as a quick reference guide, providing supportive strategies to foster self-care and emotional well-being.

Identifying Gender Dysphoria Triggers

Mindful Awareness Coping

Social Gender Dysphoria

Triggers	Examples
Misgendering	Dead naming, greetings, social interactions
Gendered Social Norms	Gendered language, being treated like assigned gender, sex segregated activities, enforcement of binary gender, lack of nonbinary representation
Talking about Bodies	People talking about or commenting on your body
Family Interactions	Disrespect of gender identity, repeated use of dead name
Discussing Personal History	Childhood memories, sharing about past
Romance	Flirting with others, online dating
Social Media	Anti-trans posts, old pictures
Sex Segregated Facilities	Restrooms, locker rooms, changing rooms, lactation rooms, baby changing stations
School/Work Environment	Non-affirming co-workers, anti-trans policies
Housing/Living Situation	Sex separated housing (dorms, shelters), background checks, credit checks
Anti-trans Politics	Bans on gender affirmation, bathroom bans, anti-trans political speeches
Health Care	Non-affirming providers

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Physical Gender Dysphoria

Triggers	Examples
Viewing Body	Mirrors, pictures
Getting Dressed	Going shopping, locker rooms, getting ready in the morning
Sudden Awareness of Body	Noticing movement of your body, zoom meetings
Sexual Activities	Having sex, navigating sexual roles
Talking	Speaking with others, voice memos, video messages
Hygiene Practices	Shaving, showering, putting on makeup
Exercise	Lifting weights, running, swimming
Physical Touch	Being hugged or patted on the shoulder
Binding/Tucking

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Mental Gender Dysphoria

Triggers	Example Thoughts
Comparison to other's bodies	They are so much taller/shorter than me, I wish I had their body, everyone else passes so much better than me
Comparison to other's transitions	They transitioned so much earlier than me, I wish I could transition as easily as they did, my body is not changing as fast as theirs did
Negative self-talk	I will never be affirmed, I will never have the right body, I will never be trans enough
Thinking a lot about past social situations	Why did they misgender me, I am so tired of being deadnamed, why didn't I correct them
Worries about the future	What if they do not accept my trans identity, what if I am always misgendered, what if I can't ever transition
Grief	Feeling sad about missing out on experiences or moments from your childhood, regret for not transitioning sooner

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Types of Coping

Category	Definition	Skills
Deep Breathing	Intentionally concentrating on your breathing to create a sense of calm	Square breathing
		Diaphragmatic breathing
		Lion’s breath
Radical Acceptance	Acknowledging and embracing the gender dysphoria and the challenges associated with it, without fighting or judging it	Serenity statement
		Focus on time
Sensory Grounding	Connecting with your senses to bring yourself into the present	5 4 3 2 1
		Hold an object
Movement	Using physical movement to connect with your body and stay in the present	Wiggle
		Stretch and release

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Action Coping

Avoidant Coping

Action Coping

Category	Definition	Skills
HALT	Checking in around physical needs (hungry, angry, lonely, tired)	Getting something to eat, checking in on your emotions, taking a nap, drinking some water
Hope	Believing that things will get easier in the future and that there will be more times when you feel good about your gender identity	Repeating hopeful statements to yourself about your future
Cognitive Reframe	Changing negative thoughts about yourself into neutral or more positive ones	Using positive self-talk, challenging negative self-talk, reflecting on gender affirming experiences
Gender Affirmation	Doing things that make you feel good about your gender and give you confidence	Wearing affirming clothes, thinking about the positive impacts of transition, wearing pronoun pin
Community Connection	Talking to and being around other trans and nonbinary people	Encouraging and messaging other trans and nonbinary people, sharing about my current gender dysphoria distress, hanging out with other trans and nonbinary people
Accessing Gender Euphoria	Engaging with thoughts or actions that celebrate and affirm your gender identity	Journaling about aspects of your gender that make you proud and positive affirming experiences

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Creating Hopeful Statements

Negative Experience	Hope Statement
The gender dysphoria tells me I won't ever find someone to love me	In the future, I will meet someone who loves and accepts me completely.
I got misgendered again!	I am on my own path towards affirmation, and soon people will use the right pronouns for me.
The conservative media says that trans youth do not deserve care	All trans and nonbinary people will have access to life saving care if we keep fighting.

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Cognitive Reframe

Negative Self-Talk	Cognitive Reframe
Oh no, my shoulders are too wide. I don't think I'll ever look the way I want.	Maybe my shoulders are wide, but my butt looks great!
	So what if my shoulders are broad? I feel awesome in these platform shoes!
I hate the sound of my voice.	My voice does not define my gender!
	I can sing in all ranges, from low to high, and everything in between!

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Neutral Cognitive Reframe

Negative Self-Talk	Neutral Cognitive Reframe
Oh no, my shoulders are too wide. I don't think I'll ever look the way I want.	My shoulders do feel too wide, but that is okay.
	I don’t have to like my shoulders today.
I feel so overwhelmed by the gender dysphoria.	The gender dysphoria sucks right now and that is okay.
	I am exhausted by the gender dysphoria right now, but it will not last for long.

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Avoidant Coping

Skill	Definition	Examples
Distraction	Purposely focusing on something other than gender dysphoria
Active Distraction		Go on a walk, read a book, play video games, engage in a hobby
Passive Distraction		Watch TV, listen to music, listen to a podcast, taking a nap, daydream
Distancing	Staying away from things, spaces, or people that trigger your gender dysphoria
Distancing: Physical Gender Dysphoria		Avoid mirrors, photographs, social media
Distancing: Social Gender Dysphoria		Avoid anti-trans individuals, non-affirming folks, binary focused social events
Distancing: Places		Avoid bathrooms, locker rooms, conservative places, gender segregated spaces, stay at home
Selective Disclosure	Not sharing or disclosing trans or nonbinary identity	Do not share identity, do not discuss pre-transition experiences, avoid cisgender centered conversations, do not speak

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Avoiding Physical Gender Dysphoria

Triggers	Examples	Avoidance Strategy
Viewing Body	Mirrors, pictures	Stay off of social media, avoid mirrors
Getting Dressed	Going shopping, locker rooms, getting ready in the morning	Do not go shopping, get dressed in the dark
Sudden Awareness of Body	Noticing movement of your body, zoom meetings	Sit still for a moment, turn your camera off on zoom
Sexual Activities	Having sex, navigating sexual roles	Avoid sexual acts that involve aspects of your body that are triggering
Talking	Speaking with others, voice memos, video messages	Send emails or texts instead of calling
Hygiene Practices	Shaving, showering, putting on makeup	Shower in the dark
Exercise	Lifting weights, running, swimming	Engage in exercises that minimize distressing movements

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Avoiding Social Gender Dysphoria

Triggers	Examples	Avoidance Strategy
Misgendering	Dead naming, greetings, social interactions	Limit interactions with non-affirming individuals
Gendered Social Norms	Gendered language, being treated like assigned gender, sex segregated activities, enforcement of binary gender, lack of nonbinary representation	Do not partake in sex segregated actives
Family Interactions	Disrespect of gender identity, repeated use of dead name	Limit interactions with non-affirming family members
Discussing Personal History	Childhood memories, sharing about past	Do not talk about your childhood
Romance	Flirting with others, online dating	Temporarily do not engage in dating
Social Media	Anti-trans posts, old pictures	Do not log onto social media
Sex Segregated Facilities	Restrooms, locker rooms, changing rooms, lactation rooms, baby changing stations	Go the bathroom at home, avoid bathrooms in conservative spaces
School/Work Environment	Non-affirming co-workers, anti-trans policies	Limit interactions with non-affirming individuals
Anti-trans Politics	Bans on gender affirmation, bathroom bans, anti-trans political speeches	Limit talking about politics or viewing political news
Health Care	Non-affirming providers	Reschedule appointment if not medically necessary

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Coping Combos

Types of Coping

Category	Definition	Skills
Deep Breathing	Intentionally concentrating on your breathing to create a sense of calm	Square breathing
		Diaphragmatic breathing
		Lion’s breath
Radical Acceptance	Acknowledging and embracing the gender dysphoria and the challenges associated with it, without fighting or judging it	Serenity statement
		Focus on time
Sensory Grounding	Connecting with your senses to bring yourself into the present	5 4 3 2 1
		Hold an object
Movement	Using physical movement to connect with your body and stay in the present	Wiggle
		Stretch and release

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Empowerment Tools for Gender Dysphoria

Coping Strategies Cheat Sheets

Identifying Gender Dysphoria Triggers

Mindful Awareness Coping

Social Gender Dysphoria

Physical Gender Dysphoria

Mental Gender Dysphoria

Types of Coping

Action Coping

Avoidant Coping

Action Coping

Creating Hopeful Statements

Cognitive Reframe

Neutral Cognitive Reframe

Avoidant Coping

Avoiding Physical Gender Dysphoria

Avoiding Social Gender Dysphoria

Coping Combos

Types of Coping

About Us

Designed to Help
You Shine!

Contact Us

Let Us Know Your Thoughts Or Questions

About Trans Care

Empowerment Tools for Gender Dysphoria

Coping Strategies Cheat Sheets

Identifying Gender Dysphoria Triggers

Mindful Awareness Coping

Social Gender Dysphoria

Physical Gender Dysphoria

Mental Gender Dysphoria

Types of Coping

Action Coping

Avoidant Coping

Action Coping

Creating Hopeful Statements

Cognitive Reframe

Neutral Cognitive Reframe

Avoidant Coping

Avoiding Physical Gender Dysphoria

Avoiding Social Gender Dysphoria

Coping Combos

Types of Coping

About Us

Designed to Help You Shine!

Contact Us

Let Us Know Your Thoughts Or Questions

Designed to Help
You Shine!