Hold An Object

Intentionally holding an object can help us come more into the present and help us feel a sense of calmness.

Here’s what you do:

1. Get a small object like a stone, coin, or piece of jewelry. Something that fits in your hand easily.
2. Hold the object in your hand and feel it carefully. Notice how it feels.
3. Pay attention to all textures, weights, and senses of the object.
4. Focus only on the object and how it feels in your hand.

Explore the object for as long as it takes to feel more grounded. If necessary try exploring multiple objects. The point is to allow your mind to take a break from the gender dysphoria by focusing on the object you are holding.