How To Use Cognitive Reframes
Here is how to use cognitive reframes:
- Notice when you are having negative self-talk. What is the gender dysphoria telling you?
- Think of how you can reframe it or change it to include positive thoughts as well.
- Say this new thought to yourself a few times, either silently or out loud.
Repeat steps 1-3 every time you experience negative self-talk, until it becomes a regular habit.
Just like with the hope coping strategy, the more you practice cognitive reframing the easier it will become. Start with practicing using neutral statements first, and then move to positive statements. Both hope and cognitive reframe strategies will take time and practice so be patient with yourself and celebrate the times when they work!
Take a moment to write down the hope-centered messages or cognitive reframes you identified earlier in a place where you can see them often, like on your desk, mirror, or phone wallpaper. By having these messages readily accessible, you’ll be ready to cope with sudden bouts of gender dysphoria!