How to handle gender dysphoria if you’re trans or nonbinary

• Gender dysphoria, or the feeling that your body does not match the gender you are, is a common feeling for transgender people. 
• Here are five everyday ways people can manage dysphoria. 
• Affirming yourself with positive phrases, how you dress, and gear like binders, wigs, and vinyl panties can help with everyday anxiety about your appearance. 
• Outside support like surrounding yourself with gender-affirming friends and getting into a trans support group or getting a therapist can also help you develop some coping mechanisms for your dysphoria. 
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Transgender people oftentimes experience dysphoria, a sensation in which your body and gender identity do not along. This can cause trans and non-binary people distress, depression, and other mental health problems. 

As transgender people are already more vulnerable to harassment and discrimination, these factors also can worsen existing feelings of dysphoria and depression. 

Here are five simple things you can do to alleviate gender dysphoria. 

Get gender-affirming clothes, make-up, and a haircut or wigs 

Appearance can have a lot to do with how intense someone’s dysphoria is on a daily basis, so using gender presentation is a useful tool to alleviate some dysphoria-related anxiety. 

Getting clothes that make you feel at home in your body, getting a haircut or wigs, or learning how to apply makeup can help lessen some of the anxiety you feel with your gender presentation. 

Specific gear that can help you change your body’s outward appearance like a binder, vinyl panties, or a packer can also help you feel more comfortable in public. 

If you don’t feel safe wearing them in public, wearing an article of gender-affirming clothing under your everyday attire or dressing up at home can also be a meditative part of your everyday routine. 

Use everyday items to conceal parts of your body that make you feel dysphoria 

Sometimes, it’s private moments that can make trans people feel dysphoric, like in the shower or in bed at night. 

According to The Telethon Kids Institute, using common items like a large sponge in the shower or holding a pillow to your chest at night can help you think less about certain parts of your body that make you feel more dysphoric. 

Come up with affirmations for yourself and your gender

Starting your day with positive phrases that affirm your gender can be a great way to center yourself before going out into the world. 

Use phrases like:

• My gender is valid regardless of what my body looks like. 
• My body does not dictate my gender. 
• I am valid and here. 

Surround yourself with people who will support you and your gender identity 

Oftentimes, telling someone your gender identity can be difficult and may elicit negative responses from friends or family. 

It’s important to limit your time around negative people who do not validate your gender and instead invest in relationships with people who recognize your gender and actively affirm it. 

Trans youth are less likely to have suicidal ideations when they are surrounded by family and loved ones who support them, so this step is crucial. 

Talk to a therapist or a support group 

Finally, finding a trans support group online can be a way to find like-minded trans people going through similar dysphoria. 

Typically, local LGBTQ centers have listings of these groups and when they meet on their websites. Therapists can also act as sounding boards to work through gender dysphoria and develop tools to manage it daily. 

Read More: 

What you should know about gender pronouns, how to use them, and why they’re important

How to find a gender-affirming doctor — and what to do if there isn’t one nearby

9 problematic phrases you may not have realized are transphobic