Recap of Stay Present

Mindful awareness coping skills are most helpful when you first notice the gender dysphoria. (“Mindful awareness” funcionan mejor cuando primero te das cuenta de la disforia de género.)

It can be a good idea to practice each mindful skill one at a time. (Puede ser una buena idea practicar cada habilidad de “mindful” una a la vez.) For example, practicing deep breathing for a few days and then trying out sensory grounding, or whatever order seems good to you! You can always come back to the program and review the material if you feel stuck or unsure of how to use one of the skills.

To help you practice mindful awareness we have scheduled the next six days as practice time for you. We have created a helpful table that you can use while you are practicing to remind yourself of the mindful awareness skills. Remember you can take a screenshot or download it to keep it handy.

Types of Coping

If you’re following our recommended schedule, it’s time to spend the next six days practicing the skills you learned today.

Practice for This Week (Practica para esta semana)

• Try one skill each day (e.g., deep breathing on Monday, HALT on Tuesday). (Prueba una habilidad cada día (por ejemplo, respiración profunda el lunes, HALT el martes).)
• Set a reminder to check in once or twice a day. (Pon un recordatorio para revisar cómo te sientes una o dos veces al día.)
• Notice how you feel before and after—just a simple 1–10 scale. (Nota cómo te sientes antes y después usando una escala simple del 1 al 10.)
• Adapt the skills to fit you—add music, doodle, or stretch with a friend. (Adapta las habilidades para que encajen contigo—pon música, dibuja o estírate con un amigo/a/e.)
• Repeat what helps most. (Repite lo que más te ayude.)

With a little practice, these staying present skills will feel more natural and easier to use when you need them. You’ve got this!

When you return in one week, we will talk about action coping skills. Be sure to set a reminder to come back in one week for the next module. (Asegúrate de poner un recordatorio para volver en una semana para el próximo módulo.)

Recommended Schedule