WHY FRUSTRATION?
It feels like frustration has become my default setting. Frustration is a result of having a goal but having minimal progress towards that goal. It’s a feeling of stagnation, of constantly coming up against immovable barriers and being powerless to make a difference. The more important the goal is to you or the bigger the effect that the goal will have on your life, the more urgently you want it and the less you can tolerate stagnation without becoming overwhelmed frustration.
During various stages in my husband’s transition we had to wait for medical and legal systems to change, creep up a waitlist, wait for the physical changes to happen that come with HRT (Hormone Replacement Therapy, in Jake’s case, testosterone), or wait for people to start using the correct name and pronouns. For myself, I find that the more dysphoria I feel, the less resilient to life’s stressors I am. I am less patient and more easily frustrated, especially when gender related topics or situations come up.
I have developed a number of strategies for dealing with or minimizing frustration that I thought I’d share with you. I have a couple general strategies, a couple for dealing with the waiting and frustrations associated with transitioning, and a couple for minimizing the increase in frustration due to dysphoria. I hope you find them useful.
GENERAL STRATEGIES
Get Enough Sleep
When I haven’t been getting enough sleep I am tired, cranky, and my brain hasn’t had enough time to recover from one day’s stress so it bleeds into the next day. I have to drink more caffeine to get through my day which makes me jittery. These effects are strongest when I haven’t had enough sleep, but are also present if I didn’t sleep at the right time (went to bed late and slept in), even if I slept for 8+ hours.
Suggestion: try tracking your sleep patterns and your mood, frustration level, energy level, or whatever symptoms you experience personally. Try planning your sleep as a part of your day just like you would with other important tasks.
Exercise
Frustration is a stagnant feeling. It is a holding of tension that has nowhere to go. For me, exercise helps. It gives me a feeling of getting that tension or energy moving and expelling it in a functional way. Some people accomplish the same thing by cleaning. I have found a base level of cardio exercise per week helps decrease the day to day frustration level and doing a harder weights workout helps if there is something specific that triggered a build up of frustration. I feel like martial arts or boxing would also serve the same purpose though I haven’t tried these personally.
Suggestion: try building exercise into your weekly plan if it isn’t already. Start at a level that feels ridiculously easy to accomplish and only increase the goal when you’ve been able to accomplish it three weeks in a row. Increase it by no more than 10% at a time. Try different types of exercise and note their effects on your mental and emotional state. When you have an increase in frustration, fatigue, anxiety, or whatever it is that you experience, schedule in the type of exercise that helps you manage that symptom the most. See my post At the Gym for my own exploration of exercise and dysphoria.
FRUSTRATION WITH WAITING
Get Involved
If you have the energy and time to do so, getting involved in changing the systems that are in your way can give a sense of purpose to your struggle and decrease the frustration. However, burning yourself out with advocacy will not help deal with frustration so be careful not to overextend. Advocacy doesn’t have to mean petitions or lobbying the government. It can mean volunteering at your local LGBT center, offering to do a presentation or review the policies at your workplace, or writing a blog.
Find a Project to Work On
Frustration is a result of a feeling of stagnation. You want to be seeing progress on something but you aren’t so you feel frustrated. It is a build up of tension and has nowhere to go. So find something else to focus on that you enjoy that will give you a sense of progress. Projects that involve learning new skills, are creative in nature, result in a shareable product or provide a helpful service for others, and can be broken down into small steps (frequently accomplishing milestones gives the best sense of progress). I find creative projects the most beneficial. You can pour your frustration onto the page, into a drawing or painting, or into a piece of music.
MORE EASILY FRUSTRATED DUE TO DYSPHORIA
Authentic Experiences
Seek out or create opportunities where you can be yourself and feel comfortable. Hang out with people that you are ‘out’ to. Spend time with people that have similar experiences or identities to you. Engage in activities that don’t trigger dysphoria or relate to your gender at all (gender non-specific activities). You read more about my own search for authentic experiences here: Finding Sources of Support and Experimenting with My Name and Pronouns.
Optimize Management of Dysphoria
Explore the specific sources of your dysphoria and develop as many strategies strategies for decreasing or managing your dysphoria as you can. For me, this process involved three stages: explore my identity, track and identify sources of dysphoria, and trial variations in gender expression to develop management strategies. Dara Hoffman-Fox’s book You and Your Gender Identity: A guide to discovery walks you through this process in a methodical process that I found very helpful. I have written about my experiences with this process in My Initial Gender Exploration Process, My Experiences with Gender Dysphoria and Euphoria, My Physical vs. Social Sense of Gender. I hope those posts will help you with this strategy.
Do you experience frustration the way I do or for similar reasons? How do you deal with frustration? Have you used similar strategies to the ones I describe above? Do you have other strategies that I didn’t mention that have worked for you? Leave a comment below! Your strategies may work better than mine do for someone else!