Recap of Mindful Awareness
Mindful awareness coping strategies are most helpful when you first notice your gender dysphoria.
It can be a good idea to practice each mindful strategy one at a time. For example, practicing deep breathing for a few days and then trying out radical acceptance, or whatever order seems good to you! You can always come back to the program and review the material if you feel stuck or unsure of how to use one of the strategies.
To help you practice mindful awareness we have scheduled the next week as practice time for you. We have created a helpful table that you can use while you are practicing to remind you of the mindful awareness skills. Remember you can take a screenshot or download it to keep it handy.
Types of Coping
If you’re following our recommended schedule, it’s time to practice the skills you learned today. When you return in one week, we will talk about action coping strategies. Be sure to set a reminder to come back in one week for the next section. Happy practicing!
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 |