Self-care is an essential aspect of healing and recovery for sexual assault or abuse survivors. Here are some self-care tips that may help survivors navigate the healing process:
Seek support. Reach out to trusted friends, family members, support groups, or mental health professionals who can provide empathy, validation, and encouragement. Talking to others who understand your experience of sexual abuse can be incredibly validating and empowering.
Practice self-compassion. Be kind to yourself and recognize that healing from sexual trauma takes time. Acknowledge your feelings without judgment, and allow yourself to experience emotions as they arise. Remember that it's okay to prioritize your own needs and well-being.
Establish boundaries. Set and maintain healthy boundaries to protect yourself from further harm. Learn to say no to activities or interactions that feel triggering or uncomfortable and prioritize activities that bring you a sense of safety and empowerment.
Engage in self-care activities. Dedicate time to activities that promote relaxation, comfort, and self-nurturing. This could include practicing mindfulness or meditation, taking soothing baths, spending time in nature, engaging in creative expression through art or writing, or enjoying hobbies that bring you joy.
Prioritize physical health. Take care of your physical health by eating nutritious meals, exercising regularly, and prioritizing restful sleep. Pay attention to your body's needs and listen to signals of distress or discomfort.
Practice grounding techniques. Grounding techniques can help you stay present and manage distressing emotions or memories. Techniques such as deep breathing exercises, progressive muscle relaxation, or using grounding objects like stress balls or sensory items can help bring you back to the present moment when feeling overwhelmed.
Limit exposure to triggers. Identify and minimize exposure to triggers that may exacerbate feelings of anxiety or distress. This may include limiting exposure to media coverage of sexual violence, avoiding certain places or situations that evoke traumatic memories, or setting boundaries around conversations related to sexual assault or abuse.
Explore therapeutic modalities. Consider seeking professional counseling or therapy from a therapist trained in trauma-informed care. Therapeutic modalities such as cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), or somatic experiencing can help process traumatic experiences and develop coping strategies for managing symptoms.
Remember that practicing self-care after suffering sexual assault or abuse is a deeply personal journey; what works for one person may not work for another. Prioritizing practices and activities that resonate with you and support your healing process is essential. Be patient with yourself, and know that healing from sexual abuse is possible with time, support, and self-compassion.