1. Distract yourself by any means necessary; don’t underestimate distraction as a coping mechanism.

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2. Get into your body. exercise, dance, stretch, massage, bathe, moisturise. be with your body in all these non gendered, neutral and soothing ways. Move in ways that affirm you and ground you.

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3. Get out of your body; meditate, write, sing, think out loud. You are more than your body and your gender is more than your body.

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4. Notice other parts of yourself whether it is physical or social dysphoria you’re having, our bodies and experiences are more than our genders. Notice these parts and feed them. Whether it is as small as your little finger or a passion for knitting/baking sourdough/[insert other queer activity here]

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5. Find your affirmation pockets and avoid/leave/block environments that are harmful or transphobic. Whether it is a conversation thread, an online space or face to face, find pockets where you hear your name, your pronouns, where you are seen and cared for and affirmed. It can be with one trusted person you are out to or with the hundreds that make up your community. Find a pocket to remedy it and jump in.

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6. Remember you will get through this. This is hard but you have already made it this far. Remember you will survive and thrive again.