Emery says:
Hey, everyone! Dysphoria is a real pain in the butt to deal with, and I know it can be difficult to find ways to lessen it or distract yourself from it. Since we get a lot of asks from people who are looking for tips to help manage their dysphoria, I thought I would make a masterpost to help everyone out. Here we go!
General Tips
-making a music playlist of your favorite songs
-cleaning and/or doing laundry
-name and pronoun affirmations (you can make yourself some cards with your name and pronouns on them and carry them with you 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 my fav!)
-dyeing your hair and/or getting a haircut (this can make you feel like a million bucks)
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)
-listening to music
-taking a hair tie or rubber band and lightly snapping it against your wrist (it provides stimulation without causing you any harm)
-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)
- drinking tea (something like chamomile, mint, or peppermint is best)
- coloring (I personally really like ones that feature Disney characters!)
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
Articles About How To Deal With Dysphoria
-5 Ways to Support a Trans Person Experiencing Body Dysphoria (everydayfeminism.com) Tw: mentions of alcohol abuse and suicidal ideation
-20 Small Things To Do When Gender Dysphoria Gets You Down (buzzfeed.com) Tw: self-harm mention, period mention, “biological sex” mention
-How do I deal with dysphoria (Neutrois Nonsense) Tw: use of trans*
Charlie and Lee say:
You don’t need to have dysphoria to be transgender, but many trans people do have dysphoria. And, gender dysphoria (for those who have it) sucks. 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)
- 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
- Take deep breaths + practice some grounding/calming/meditation techniques.
- 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.
- Trans masculine people could put on a button up, or masculine-coded clothing, or make a beard with makeup.
- 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.
- 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?
- 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
- 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!
- 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.
- This could make you feel worse, or make you feel hopeful, like it’s more real and you’ll be ready for it.
- 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.
- 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. 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’s fun.
- 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.
- 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.
Distract yourself! Watch TV, play video games, or waste a few minutes on one of the websites below, or do crafts:
tap the keyboard to play the piano
click on the ad to donate food to pet shelters
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
it does the car dealer balloon thing when you move your mouse
dramatic music plays while the things you type fall off into space
click on the boxes to make electronic music
rabbit: watch netflix online 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
Some more links:
Transfeminine dysphoria when not out
Here 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 for legal reasons, but we care about you.