Recap of Action Coping

Action coping strategies help you deal with your gender dysphoria directly and make you feel better for a longer time. These strategies work best when your gender dysphoria is at a low to medium intensity.

The more you intentionally practice action coping skills the more natural and effective they will become. It’s normal for it to be awkward or hard to learn a new skill, and learning coping strategies is no different. Give yourself grace and patience as you integrate these skills.

It can be a good idea to practice them one at a time. For example, intentionally utilizing gender affirmation for a few days and then trying out cognitive reframe, or whatever order seems good to you. You can always come back to this program and review the coping strategies you feel stuck with. Learning new coping skills takes some time but the payoff is huge!

To help with this practice we have scheduled next week as practice for you. We have created a helpful table that you can use while you are practicing to remind you of the action skills. Remember you can take a screenshot or download it to keep it handy.

Next week while you practice, go through these skills again and see how you can apply them to your day or when you’re facing gender dysphoria. When you come back after next week you will learn avoidant coping strategies. Take a second now to set a reminder to come back for next week’s section.

Recommended Schedule

Week 1
Day 1	Introduction	13 Minutes
	Identifying Gender Dysphoria Triggers	30 Minutes
Day 2	Externalizing Gender Dysphoria	30 Minutes
Day 3 & 4	Notice The Gender Dysphoria Showing Up
Day 5	What Is Coping?	10 Minutes
	Mindful Awareness Coping	50 Minutes
Week 2
Days 6-11	Practice your new skills for one week!
Week 3
Day 12	Action Coping	60 Minutes
Day 13-18	Practice your new skills for one week!
Week 4
Day 19	Avoidant Coping	50 minutes
Day 20-25	Practice your new skills for one week!
Week 5
Day 26	Coping Combos	30 Minutes
	Review And Coping Cheat Sheet	10 Minutes