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Shift Your Focus

How to Shift Your Focus

Distancing from Physical Gender Dysphoria

Distancing from Physical Gender Dysphoria

Distancing from Social Gender Dysphoria

Distancing from Social Gender Dysphoria

Distancing Too Much?

Distancing Too Much?

Selective Disclosure

Using Selective Disclosure

Using Selective Disclosure

Recap of Shift Your Focus

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Distancing from Social Gender Dysphoria

Modules
Shift Your Focus
Distancing from Social Gender Dysphoria
Distancing from Social Gender Dysphoria

Avoiding Social Gender Dysphoria

Social Gender Dysphoria Triggers	Ways to Distance
Misgendering	Limit interactions with non-affirming individuals
Gendered Social Norms	Do not partake in sex segregated actives
Family Interactions	Limit interactions with non-affirming family members
Discussing Personal History	Do not talk about your childhood
Romance	Temporarily do not engage in dating
Social Media	Do not log onto social media
Sex Segregated Facilities	Go the bathroom at home, find a gender-neutral bathroom, ask if you can use the nurse’s bathroom

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Great job working through this reflection. Identifying ways to distance from social gender dysphoria triggers and finding ways to protect your peace is a powerful act of self-awareness and self-care.

Remember, “playing a role” isn’t about hiding—it’s about doing what you need to feel safe and strong in the moment. You’re choosing to protect your sense of self, and that shows strength, not weakness. (Recuerda que “interpretar un papel” no se trata de ocultarte, sino de hacer lo que necesitas para sentirte seguro/a/e y fuerte en ese momento. Estás eligiendo proteger tu sentido de identidad, y eso demuestra fortaleza, no debilidad.)

Reconnecting with your true self after tough moments is just as important. Whether it’s through affirming friends, creative expression, or small routines that help you feel like you again, these actions remind you that your identity is real, valid, and worthy of care.

You’re building skills that will help you cope with whatever the gender dysphoria throws at you. You’ve got this!

To review your answers from this activity please click the ‘View Questions’ button below or visit the ‘My Account‘ page.

Let’s do some self-care! (¡Cuídate!)

Thinking of ways to get distance from the gender dysphoria can be draining. Take 2-3 minutes to engage in the wiggles or sensory grounding to take in some calming energy! This can help you recharge and feel more relaxed before moving to the next module.

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Question 1 of 5

1. Question

Take a moment to think about your strongest triggers of social gender dysphoria. In the spaces provided write down actions you can take to get distance from those triggers. (Tómate un momento para pensar en tus desencadenantes más fuertes de disforia de género social. En los espacios provistos, escribe acciones que puedas tomar para crear distancia de esos desencadenantes.)

For example, avoid calling non-affirming teens so that I am not misgendered.

This response will be reviewed and graded after submission.
Question 2 of 5

2. Question

Sometimes we can’t avoid people or situations that trigger social gender dysphoria. But that doesn’t mean we have to give up our sense of self. One way to protect your peace is by imagining you’re playing a role, like putting on a costume or cosplaying a character, just to get through the moment. This activity will help you explore how to use this skill when you need it.

What is a situation where you know you cannot be fully out or affirmed? (¿Cuál es una situación en la que sabes que no puedes estar completamente fuera o afirmado/a/e?)

This could be around family, classmates, coworkers, or anyone who didn’t respect your identity and triggers social gender dysphoria. If you are fully affirmed in all situations, you can enter NA in the box.

This response will be reviewed and graded after submission.
Question 3 of 5

3. Question

What can you do or say so that it feels like you are playing a role while staying true to yourself? (¿Qué puedes hacer o decir para que se sienta como si estuvieras interpretando un papel mientras sigues siendo fiel a ti mismo/a/e?)

Describe the role you can step into to get through it.
Imagine this is like a character you were cosplaying—someone others expected you to be.
If you are fully affirmed in all situations, you can enter NA in the box.

This response will be reviewed and graded after submission.
Question 4 of 5

4. Question

What will you tell yourself in that moment to protect your peace? (¿Qué te vas a decir en ese momento para proteger tu tranquilidad?)

Something like: “I’m putting on this role to stay safe, but I know who I really am.”
If you are fully affirmed in all situations, you can enter NA in the box.

This response will be reviewed and graded after submission.
Question 5 of 5

5. Question

How will you reconnect with your true self afterward? (¿Cómo volverás a conectar con tu yo auténtico después?)

This could be talking to a friend, changing your clothes, journaling, listening to affirming music, etc.
If you are fully affirmed in all situations, you can enter NA in the box.

This response will be reviewed and graded after submission.

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