Coping Cheat Sheet
Imagine the cheat sheet as a helpful guide. (Imagina la “cheat sheet” como una guía útil.) It shows different ways to deal with the gender dysphoria, starting with the skills for when the gender dysphoria starts to appear all the way to when it feels overwhelming. At the top of the cheat sheet, your personal mindful awareness skills are listed. Towards the end of the cheat sheet are your unique avoidant coping skills.
If your coping cheat sheet looks empty right now, that means you skipped some of the activities along the way. We encourage you to go back and try those activities so that your cheat sheet is full of ideas you can actually use when the gender dysphoria shows up. The more effort you put in now, the more useful your cheat sheet will be. (Si tu “coping cheat sheet” se ve vacía en este momento, eso significa que te saltaste algunas de las actividades a lo largo del camino. Te animamos a regresar e intentar esas actividades para que tu “cheat sheet” esté llena de ideas que realmente puedas usar cuando aparezca la disforia de género. Mientras más esfuerzo pongas ahora, más útil será tu “cheat sheet”.)
We have created a downloadable version for you to save to your phone or computer for easy access.
It takes a while to learn and practice new coping skills, but it’s really worth it! We suggest you keep this cheat sheet nearby for the next few months. (Te sugerimos que mantengas esta “cheat sheet” cerca durante los próximos meses.)That way, you can easily look at it and remember all the different skills you can use. As you keep practicing, you’ll notice that you won’t need the list as much because the skills will become more natural for you.
What’s even more awesome is that when you keep practicing these skills, you’ll feel more and more confident in dealing with the gender dysphoria. This will help you resist it and have more happy moments of gender euphoria!!
Just a friendly reminder: you can come back to this program whenever you want and redo any of the modules. This last module is like a helpful and quick review to refresh your memory about the different skills you learned and when to use them. (Solo un recordatorio amistoso: puedes volver a este programa cuando quieras y rehacer cualquiera de los módulos. Este último módulo es como un repaso rápido y útil para refrescar tu memoria sobre las diferentes habilidades que aprendiste y cuándo usarlas.
Now it’s time to start using what you’ve learned in your everyday life! Be kind to yourself as you try out these coping skills and always look for moments of gender euphoria!
Download My Coping Cheat Sheet