Recap of Take Action
Action coping skills help you deal with the gender dysphoria directly and make you feel better for a longer time. These skills work best when the gender dysphoria is at a low to medium intensity. (Estas estrategias funcionan mejor cuando la disforia de género está de intensidad baja a mediana.)
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 skills is no different. Give yourself grace and patience as you integrate these skills. (Mientras más practiques intencionalmente las habilidades de afrontamiento basadas en la acción, más naturales y efectivas se volverán. Es normal que sea incómodo o difícil aprender una habilidad nueva, y aprender habilidades de afrontamiento no es diferente. Date gracia y paciencia mientras integras estas habilidades.)
Practice for This Week (Practica para esta semana)
- Try one skill each day (e.g., radical acceptance on Monday, thought swap on Tuesday). (Prueba una habilidad cada día (por ejemplo, aceptación radical el lunes, “thought swap” el martes).)
- Set a reminder to intentionally the coping skills once or twice a day. (Pon un recordatorio para practicar las habilidades intencionalmente una o dos veces al día.)
- Notice how you feel before and after—just a simple 1–10 scale. (Nota cómo te sientes antes y después—solo usa una escala simple del 1 al 10.)
- Adapt the skills to fit you. (Adapta las habilidades para que encajen contigo.)
- Repeat what helps most. (Repite lo que más te ayude.)
Learning new coping skills takes some time but the payoff is huge!
To help with this practice we have scheduled next six days as practice for you. It’s a chance to try out these skills in your everyday life. We’ve also made a cheat sheet you can use to remember all five action coping skills. You can screenshot it or download it to keep nearby while you practice.
Action Coping
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 the gender dysphoria. When you come back you will learn avoidant coping skills. Be sure to set a reminder to come back in one week for the next module. (Asegúrate de poner un recordatorio para volver en una semana para el próximo módulo.)
Recommended Schedule
| Day | Example Day | Module | Minutes |
|---|---|---|---|
| Week 1 | |||
| 1 | Tue | Introduction & What is gender dysphoria? | 40 |
| 2 | Wed | Just notice your gender dysphoria triggers for two days. | |
| 3 | Thu | ||
| 4 | Fri | Seeing Gender Dysphoria from the Outside | 30 |
| 5 | Sat | Just notice and name the gender dysphoria for two days. | |
| 6 | Sun | ||
| 7 | Mon | Stay Present | 50 |
| Week 2 | |||
| 8-13 | Tue-Sun | Practice your mindful awareness skills for one week! | |
| 14 | Mon | Take Action | 60 |
| Week 3 | |||
| 15-20 | Tue-Sun | Practice your action skills for one week! | |
| 21 | Mon | Shift Your Focus | 50 |
| Week 4 | |||
| 22-27 | Tue-Sun | Notice how much you are using avoidance and see if you can use mindful awareness or actions skills instead for one week! | |
| 28 | Mon | Coping Combos & Quick Review | 40 |