Focusing On Time

Focus on time allows us to remember that the symptoms of gender dysphoria will come and go with time. Sometimes gender dysphoria can feel like it is going to last forever and that we will always feel this way. In these moments we can engage in focus on time.

How to Focus on Time

1. Acknowledge that the gender dysphoria has shown up.
2. Engage in radical acceptance that the gender dysphoria is there and is trying to control you.
3. Remember that it is normal and okay to feel upset or uncomfortable when the gender dysphoria shows up.
4. Remind yourself that:
   • It is okay to experience gender dysphoria.
   • Gender dysphoria cannot last forever.
   • Gender dysphoria has gone away before.
   • I can handle anything for 30 seconds.
5. Focus on the passage of time by:
   • Counting out loud to 10.
   • Imagining clouds moving across the sky and counting them.
   • Counting your breaths.
   • Watching the time tick by on a clock.