Reducing Gender Dysphoria: 5 Tips and Strategies

Gender dysphoria is a distressing condition where someone experiences a disconnect between their assigned gender at birth and their actual gender identity.

This can lead to profound discomfort, anxiety, depression, and pain. During gender dysphoria attacks, it's crucial to have effective coping methods to find relief quickly.

Implementing both immediate and preventative strategies can help minimize dysphoria episodes and support overall gender alignment and identity. Here are five powerful tips on reducing gender dysphoria. 


Validate Your True Gender Identity Daily

One of the most effective ways to reduce gender dysphoria is to validate your authentic gender identity. When dysphoria hits, go to a mirror and speak affirmations of your real gender out loud to yourself. 

For example, trans women can say, “I’m beautiful and feminine; I accept myself as the woman I am.” Trans men can state, “I’m a handsome, masculine man, exactly as I should be.”

Verbally affirming your gender, even if you don’t fully believe it at first, is profoundly powerful. Consistently reinforcing your identity daily through positive mantras will help program your subconscious over time. 

Gradually, you’ll feel less discord and come to accept and believe your affirmations. Make validating yourself part of your daily self-care routine for ongoing relief from dysphoria.


Use Gender Clothing, Makeup and Hairstyles

How you outwardly present yourself to the world impacts feelings of gender alignment and dysphoria. Make changes to adopt a gender expression that matches your identity. 

Trans women can wear feminine clothing like dresses, skirts, blouses, and heels. Do makeup looks and hairstyles that affirm femininity, like ponytails, curls, or braids.

Trans men can wear masculine shirts, pants, suits, and ties. Get a short masculine haircut and adopt grooming styles associated with men. Take selfies and look in the mirror to see yourself reflected back as you truly are. 

Connecting to your feminine or masculine presentation will help diminish dysphoria substantially.


Apply Gender Affirming Fragrances

Smell is deeply tied to identity, memories, and emotions. Wearing perfumes and colognes associated with your gender provides continual validation. 

The scent doesn’t have to be overpowering. For trans women, a few spritzes of a sweet, floral perfume can awaken feelings of femininity. Trans men can apply a woodsy, spicy masculine fragrance.

Make this a daily habit, even when just spending time at home. The reassuring aroma acts as an instant yet subtle dysphoria reducer.

Keep perfumed products on your vanity, bureau, sink, or wherever you groom to remind you to use them. Inhale the scent when you need a quick confidence boost or pick-me-up.


Engage in Gender Affirming Activities and Hobbies

Participating in activities tied to gender identity is incredibly affirming. Trans women take leisurely bubble baths surrounded by candlelight, arrange flowers in vases, and dance in front of a mirror to favorite female pop artists.

The possibilities are endless. Follow what sparks joy and femininity specifically for you.

Trans men can play competitive sports like basketball or hockey, lift weights and work out at the gym, build or repair mechanical items, and more. Lean into your unique masculine interests and talents. 

Make time for these hobbies, especially when dysphoria flares up. Immerse yourself in the gender euphoria they provide as an antidote to dysphoria.


Address Specific Dysphoria Triggers Proactively

When dysphoria strikes, reflect on what exact thoughts or factors may have triggered it. Was it body hair, voice pitch, interactions misgendering you, or other causes? While some triggers are temporary or outside your control, make positive changes where you can.

For example, trans women can undergo laser hair removal or electrolysis to eliminate facial and body hair that causes distress.

Using vocal training apps and techniques can help raise the pitch and develop a more feminine voice.

Trans men can work out with weights to build muscle mass and use vocal exercises to lower their pitch. Being proactive reduces future dysphoria substantially.



Gender dysphoria can make life very difficult for transgender and non-binary people. Implementing affirming techniques like positive self-talk, gender expression, activities, and addressing triggers head-on provides relief both in the moment and in the long term. 

With consistent efforts to align external presentation with inner identity, the discomfort of dysphoria can be minimized dramatically.

Most importantly, be kind and patient with yourself through the process. You deserve to feel at home with your body and gender identity. These tips can help you get there, one step at a time.