We encourage you to mix, match, or combine the coping skills to meet your needs.
Example Coping Combos
Gender Dysphoria Trigger
Coping Combo
I feel grief that I waited too long to transition.
I could call up a trans friend (community connection) and ask them to watch a movie with me (passive distraction).
I caught an unexpected glimpse of my body in the mirror.
I can engage in slow, intentional breaths (square breathing) and check in on my needs (HALT).
A co-worker made transphobic comments at work.
I can refrain from telling some one that I am trans when it feels unsafe (selective disclosure) while also leaving that anti-trans space (distancing from gender dysphoria place triggers).
My aunt misgendered me, again.
I can avoid talking to a family member who does not affirm me (distancing from social gender dysphoria triggers) and engage in hopeful thoughts that one day they will understand that my gender identity is real and important (hope)
I tried on a new shirt in a store that accented parts of my body I don't feel comfortable with.
I can accept that the gender dysphoria is intense in this moment (radical acceptance) and go on a walk to clear my mind (active distraction)
A stranger made non-affirming comments about my body.
I could put on my favorite outfit (gender affirmation) while telling myself that in the future all of my outfits are going to feel affirming (hope).
