Action coping strategies are best used when you are experiencing less intense or moderate levels of gender dysphoria. These strategies can make things easier and help reduce gender dysphoria for a while. Later in this program, we will discuss strategies that can be used for really intense gender dysphoria.
Remember, start mindful, use action, avoid if necessary.
In this section, we will talk about five different ways you can directly combat gender dysphoria and find relief from its symptoms. These action coping strategies have been found helpful by other trans and nonbinary people. Look at the table below to see a summary of each strategy and the examples we’ll talk about.
Action Coping
Category
Definition
Skills
HALT
Checking in around physical needs (hungry, angry, lonely, tired)
Getting something to eat, checking in on your emotions, taking a nap, drinking some water
Hope
Believing that things will get easier in the future and that there will be more times when you feel good about your gender identity
Repeating hopeful statements to yourself about your future
Cognitive Reframe
Changing negative thoughts about yourself into neutral or more positive ones
Using positive self-talk, challenging negative self-talk, reflecting on gender affirming experiences
Gender Affirmation
Doing things that make you feel good about your gender and give you confidence
Wearing affirming clothes, thinking about the positive impacts of transition, wearing pronoun pin
Community Connection
Talking to and being around other trans and nonbinary people
Encouraging and messaging other trans and nonbinary people, sharing about my current gender dysphoria distress, hanging out with other trans and nonbinary people
Accessing Gender Euphoria
Engaging with thoughts or actions that celebrate and affirm your gender identity
Journaling about aspects of your gender that make you proud and positive affirming experiences
