5-4-3-2-1

To use 5-4-3-2-1 you do not have to be in a specific space or position which makes it super useful for when the gender dysphoria shows up in unexpected or busy places. To do 5-4-3-2-1 you will:

1. Name five things you can see – if you have vision impairment notice five things you can hear around you and focus on those.
2. Name four things you can touch or feel.
3. Name three things you hear – if you are hard of hearing, focus on three things you can see, and name those.
4. Name two things you can smell.
5. Name one thing you can taste.

By intentionally focusing on your senses, you may find yourself calmer and more focused which allows you to feel more in control of the gender dysphoria. So, remember it’s as easy as 5-4-3-2-1!