Dysphoria Tips Masterpost
Emery, Lee, and Charlie say:
Hey, everyone! Dysphoria is a real pain in the butt to deal with, and we know it can be difficult to find ways to lessen it or distract yourself from it. You don’t need to have dysphoria to be transgender, but many (if not most) trans people do have dysphoria. And gender dysphoria (for those who have it) just sucks.
Since we get a lot of asks from people who are looking for tips to help manage their dysphoria, we thought we would make a masterpost to help everyone out. So, this is some added advice from the mods on coping with it! The key is distraction, and trying to remember that it will get better one day. Here we go!
Articles and Posts About How To Deal With Dysphoria
Dysphoria when you have to sleep
Dysphoria when you have to go swimming
Dysphoria that prevents you from leaving the house/doing activities of daily living
Disablity-friendly dysphoria tips
Motivating yourself to socialize
Calming down when you can’t correct people who deadname you
Staying clean when you have dysphoria about showering
WikiHow to cope with gender dysphoria
9 strategies for dealing with body dysphoria
How do I deal with dysphoria?
20 Small Things To Do When Gender Dysphoria Gets You Down
25 Things I Do To Make My Body Dysphoria Feel Smaller and Quieter
More on coping with dysphoria
A post with suggestions for coping with dysphoria
Take care of your mental health
8 tips for managing dysphoria and mental health
Waiting for or in-between surgeries
Transfeminine Dysphoria Tips
Transfeminine Period Dyphoria
Having sex or masturbating
In-the-closet transfeminine dysphoria tips
More in-the-closet transfeminine dysphoria tips
Transfeminine resource page
Dysphoria about not being able to birth a child
Our Transfeminine resources have a ton of info that can help you wherever you are in your transition, from finding breast forms, DIY voice training, clothing styles, info on medical transitioning, and more! So check out all the links in the Transfeminine resources!
Dysphoria when you have to wear a dress
Masturbation with dysphoria
Binding when you don’t have a binder
Our Transmasculine resources also have tons of helpful stuff for people at any stage of transition, including info on how to get short hair when your family doesn’t want you to, info on medically transitioning, passing tips, packer info, and more! So check out all the links in the Transmasculine resources!
How to feel more androgynous
Mix and Match Androgynous Swimwear For People Of Any Gender
Formal Tips for Nonbinary Cuties
Activewear for the androgyne aesthetic
Our Non-binary resources has a bit of stuff on non-binary medical transition, pronouns, gender neutral language, and more!
Making a music playlist of your favorite songs!
You can also explore new music on YouTube, or check out some CDs from your local library.
We had a whole assortment of recommendations a while ago for music that helps people when they feel dysphoric because they can sing along. You could try to sing along to music, or lip synch if that makes you feel better, or just listen to your fav songs!
Cleaning or tidying and/or doing laundry; doing something to make your environment/surroundings better can also give you a sense of accomplishment.
Name and pronoun affirmations
You can make yourself some cards with your name and pronouns on them and carry them with you, or doodle in a notebook or make virtual edits and/or ask supportive friends and family to verbally participate in these affirmations
Wearing clothes that you feel good in (shoes, hats, dresses, sweaters, accessories etc.)
Taking up a hobby that you find enjoyable (skateboarding, making bracelets, writing, learning a new language, playing an instrument, joining a tabletop gaming club, etc.)
Watching YouTube videos (let’s-plays are Emery’s fav, and Lee likes music videos)
Dyeing your hair and/or getting a haircut (this can make you feel like a million bucks).
Info on getting short hair is here for transmasc people!
Transfemme people could try buying some cute hairclips or headbands from CVS or another store, which are small enough to easily hide if you’re in the closet.
Check out our dysphoria tag! You’ll see other suggestions on things to do, and Qs from other people who are dysphoric. Remember, you aren’t alone.
Journal about how you feel.
You could have one journal for negative things, because it feels good to get them out, and another journal for positivity and notes to yourself. Or you could write everything all in one place, it’s up to you.
You could also post on a private sideblog, or type in notes on your phone if you don’t have access to a physical journal
Practice some grounding/calming/meditation techniques.
Soothing grounding exercise
Physical grounding exercise
Mental grounding exercise
It’s a good idea to do something that makes you feel extra valid as your gender, like packing, binding, tucking, and wearing breast forms.
Maybe trans feminine individuals could put on makeup, or clear nail polish, or use flower-scented body wash when they shower. We have info on tucking here.
Trans masculine people could put on a button up, or masculine-coded clothing, or make a beard with makeup. We have info on binding without a binder here, and packing without a packer here.
Practicing Self-care, ex. taking a bath with a bath bomb (if that doesn’t induce dysphoria) to wind down. Maybe having tea and going to bed early?
You feel like sh*t: interactive self care
Talking to and getting in touch with other trans friends/people you may know, who will understand what you’re going through and are willing to support you is important!
If you don’t have a GSA at your school, PFLAG meetings in a nearby town, or any other local LGBT support groups, online community can be helpful too.
Take a walk and/or exercise a bit!! Even if you’re unable to do that because of disabilities, get some fresh air and new scenery if you can.
Find little things to appreciate about your body, or try not to think about it at all. Remember, this is about what helps you best, and it’s different for everyone.
Spend time with a pet, if you have one!
Try to work on planning your transition. Have a goal, and plan how you’ll get there.
Gather information about legally changing your name where you live when you turn 18 or the age of legal adulthood, read up on the effects of hormones, look at different surgery techniques and surgeons and prices, etc. We have info on some of the above in our transfeminine and transmasculine resource pages.
Start saving money now, even if it’s only a few dollars a month, or a few coins. When you turn 18, you’ll be informed and ready to start your transition, even if it involves saving money for a few years after to be able to afford it if your insurance doesn’t cover it fully. It’s possible, and you can do it!
Watch other people’s transition videos, and read their transition blogs. Again, this may help or make it worse, but you will be better prepared.
Go to your local public library and read a book, if you can! That might distract you, and it can be either fun or educational or both.
You can also see if they have any programs/events coming up, or see if they have any museum/zoo passes you could check out.
Listen to music, wear comfy clothes, curl up with a blanket, and chill out. Be cozy!
Have a countdown until you’re 18 (you could use an app or write it in a calendar) or a countdown until you’re able to get a new shirt, or whatever you’re looking forward to. Countdowns can be motivating.
Get organized! Clean things, sort through your things, make lists of what you need to do, color code, or whatever you want. It’ll help take your mind off things, and you’ll be helping yourself later.
Make your own Activity list of things you can do to help with dysphoria or distract yourself. Try to include as many healthy options as you can!
Include 3 things minimum that you know you’ll be able to do, like putting on affirming underwear or going on a walk for example, but make sure it’s three things specifically that you can do.
Include 3 goals you will have to work harder to do, like maybe exercising or filling out a DBT or CBT worksheet.
Tips For When Dysphoria Makes You Want To Self-Harm
Holding an ice cube in your hand
Writing in a journal (it can be extremely therapeutic)
Playing a video game (a puzzle game or fighting game might be particularly helpful since they require a lot of concentration)
Going for a walk (exercise can produce feel-good endorphins in your brain)
Watching a funny youtube video or doing tongue-twisters (laughter also produces endorphins)
Taking a hot shower (they’re particularly great for relieving tension)
Practicing breathing techniques (inhale for 8 seconds, hold for 4 seconds, exhale for 8 seconds and Belly breathing)
Drinking tea (something like chamomile, mint, or peppermint is best)
Coloring (I personally really like ones that feature Disney characters!)
You can google “Coloring pages” and just print some out! I (Lee) like mandalas
Reach out to a friend or family member; they can distract you, and it’s harder to do anything when you’re in the company of others.
We have more info on coping when you want to self-harm here.
Take care of your mental health! You can try getting a therapist and being in therapy, and take a peek at a few of the things below:
Awareness of unhealthy thinking styles
Distress tolerance skills
Distress tolerance activities
Panic list for distress tolerance
How to make a comfort box
Emotion regulation skills
Emotion regulation worksheet
Mindfulness of your current emotion
Letting Go of Painful Emotions
Vicious cycle and alternatives
10 Tips on How to Work Through Feelings of Social Isolation
An interactive self-care guide
Check our Mental health page for tips on dealing with specific issues
YouTube Videos That Talk About Dysphoria
FTM ~ what is dysphoria (uppercaseCHASE1, white transman YouTuber)
NON-BINARY DYSPHORIA?? (OutOfThisBinary, a channel run by several nonbinary YouTubers)
HOW I MANAGED DYSPHORIA (Kat Blaque, black trans woman YouTuber)
QAC 26 - Gender Dsyphoria: It’s Complicated. (a rant) (QueerAsCat, black afab nonbinary YouTuber)
DRAW MY LIFE (princessjoules, Vietnamese trans woman YouTuber) Tw: mentions of transphobia and abuse
Distract yourself! Watch TV, play video games, or do craft, or waste a few minutes on one of the websites below:
tap the keyboard to play the piano (Tw: flashing lights)
click on the ad to donate food to pet shelters
gibberish essay typer for fun
military time clock that changes color
play echogenesis (basically click on stuff and listen to music)
drag your mouse for an expressionist painting
this website just says “heeey” and “hoo” repeatedly
look at calming scenes and listen to relaxing music
dramatic music plays while the things you type fall off into space
click on the boxes to make electronic music
whale follows your cursor
rabbit: watch netflix online with a friend
watch netflix with a friend
find the song that was playing in that show/movie
How to Download Songs or other Audio from Tumblr
play all the music posted on a tumblr blog
code academy: learn to code
draw something or edit pics
Our Suicide Hotlines and Crisis Resources is a list of places you could contact to talk to someone if you’re feeling suicidal. Please, reach out and get help. We can’t answer suicidal asks, but we care about you.
Reblog this and tell us how you deal with dysphoria!
