Understanding Anxiety and How to Cope Anxiety is a common and natural response to trauma, such as sexual assault or rape. It’s your body’s way of reacting to a threat, and it can manifest in various ways. Here’s some helpful information: What is Anxiety? Anxiety is a feeling of unease, nervousness, or worry, often about...
Surviving trauma, especially domestic abuse or sexual violence can lead to waves of emotional pain that feel impossible to bear. Some days may feel heavy. Some nights might feel endless. And in those moments, thoughts of ending your life or harming yourself can creep in. If you are feeling this way, you are not alone,...
Recovering from sexual assault is a journey that takes time, but remember that you are strong, and healing is possible. This section offers practical coping strategies to support your healing process. Talk About Your Feelings Talk to others about how you are feeling, when you feel ready. Bottling up emotions can intensify the pain. Sharing...
After experiencing domestic abuse or sexual violence, it’s common for the mind and body to respond in ways that feel confusing or overwhelming. You may find yourself reliving moments from the past through nightmares or flashbacks. These are deeply distressing but they are also a natural part of how your brain tries to make sense...
Grounding is a technique that can help you stay connected to the present moment, particularly when you are experiencing flashbacks or nightmares. It involves using your five senses to anchor yourself in the “here and now.” The beauty of grounding is that you can do it anywhere, at any time, and it’s something you can...
Sleep Problems and How to Improve Your Sleep Sleep problems are a common challenge after experiencing sexual assault. Your brain’s threat system may be on high alert, making it hard to relax and sleep peacefully. Here are some practical tips to help you improve your sleep Do Try Establish a Routine Try to go to...
Flashbacks can feel like being pulled out of the present and dropped back into a moment you never wanted to return to. They’re vivid, frightening, and often come without warning. But there are tools that can help bring you back to safety and remind you that what happened is not happening now. This guide introduces...
Feeling angry or easily irritated after experiencing sexual violence is completely understandable. Anger is not a sign that something is wrong with you , it’s a normal response to something that should never have happened. This guide shares gentle and practical ways to recognise and manage anger, so it doesn’t take over your day-to-day life....
Experiencing a wide range of emotions is entirely normal after a sexual assault. You may find yourself feeling sad, hopeless, or overwhelmed. Tears may come easily, or you might struggle to express your emotions. Your interest in people and activities you once enjoyed may change, and your future plans may seem unimportant. These emotions can...
Mindful Breathing Exercise Finding Calm in the Moment Mindful breathing is a powerful tool to help you stay grounded and manage anxiety. It’s a simple practice that you can do anytime, anywhere. Here’s how to do it: Find a Comfortable Position: Sit or lie down in a comfortable position. You can close your eyes if...
After trauma, the way we speak to ourselves can change, often becoming harsh, doubting or full of guilt. But healing starts when we offer ourselves the same compassion we’d give to someone we love. One gentle, powerful self-care practice is to look into the mirror and speak directly to yourself. It’s about reconnecting with the...
Taking Care of Your Nutrition After a Trauma Your eating habits can be greatly affected after experiencing sexual assault or rape. It’s important to be mindful of your nutrition during this time to support your overall well-being. Eating Well Regular Meals Try to have regular meals each day, even if you don’t feel like eating....
Overcoming Guilt and Self-Blame After Sexual Assault Feelings of guilt and self-blame are common for survivors of sexual assault or rape. These emotions can be overwhelming, leaving you questioning yourself and your decisions. However, it’s vital to remember this: the assault is never your fault. You did nothing to deserve it, and any guilt you may...
Shame can feel heavy and isolating, especially after experiencing sexual violence. It’s a painful emotion that often emerges due to misplaced blame, societal misconceptions, or fears of judgment. But it’s vital to understand that you are not to blame. There is no shame in being a survivor, and it’s crucial to recognise that healing is possible, even...
Opening up about your experience is a brave step towards healing, and we are here to support you. Whether you’re considering telling someone for the first time or seeking additional support, it’s important to think about the following: What Kind of Response Am I Hoping For? Think about the support you’d like to receive. Whether...
After experiencing sexual violence, it’s completely normal to feel uneasy or even afraid about physical closeness or intimacy. Your body and boundaries have been violated, and healing those wounds takes time, patience, and gentleness. Whether you’re in a relationship or navigating intimacy for the first time since the trauma, it’s important to know, you are not...
Experiencing domestic abuse, sexual assault, or rape can lead to a wide range of emotional, psychological, and physical responses. It’s essential to remember that your reactions are completely normal. The trauma you’ve experienced affects your body and mind in many ways, but with the right support and self-care, healing is possible. This guide is designed...
Keeping a Self-Care Notebook Having a self-care notebook can be a powerful tool on your journey. This notebook is a safe space where you can record your thoughts, feelings, and progress. It’s a personal resource designed to help and support your well-being. Here’s how to create and use your self-care notebook Getting Started Choose a...
Life after domestic abuse or sexual violence can feel overwhelming. But healing doesn’t mean rushing, it means gently finding your way back to yourself. Whether you’re just starting to rebuild or have been on this path for some time, small steps can make a big difference. This guide explores everyday self-care strategies designed to support...
Discuss this system with your trusted person or people, whether they are friends, family members, or professionals. You can use this system for a daily well-being check-in or to indicate when you are comfortable talking about the assault. It’s a flexible tool that allows you to express your feelings without the need for words. Remember,...
A Guide for Family and Friends Discovering that someone you love has experienced sexual assault or abuse can be overwhelming and distressing. It’s natural to have various thoughts and feelings during this challenging time. This section is designed to help you support your loved one in the most caring and understanding way possible. The Most...
After experiencing domestic abuse or sexual violence, everyday life can feel uncertain and exhausting. You may feel worn out physically, emotionally, or both. This guide offers practical self-care tips to help you find rest, manage strong emotions, and take gentle steps towards healing. Make Space for Stillness Give yourself permission to pause. You don’t...
Triggers are reminders that can bring back difficult feelings or memories. It’s important to have strategies in place to help you cope when triggers arise. Here are some techniques that can help you to navigate these moments Identify Your Triggers Take some time to recognise what specific things or situations trigger difficult emotions or memories...
Nightmares are vivid and distressing dreams that occur while you are asleep. They can be similar to flashbacks but typically happen during sleep. Unlike flashbacks, nightmares may not always be directly about the sexual assault. They can also relate to abstract feelings of fear or unsafety. Nightmares often cause you to wake up suddenly, feeling...
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