Self Care After Domestic Abuse or Sexual Assault
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 to help you understand these reactions and provide suggestions for managing them as you begin your journey toward healing.
Understanding Your Reactions
After trauma, you may experience feelings such as confusion, anger, fear, shame, or overwhelm. These emotions are normal responses to an intensely traumatic event. Everyone reacts differently, but it’s important to acknowledge that no reaction is wrong or unusual.
You might also experience physical responses like fatigue, difficulty sleeping, or changes in appetite. These are all part of your body’s natural way of dealing with trauma. Understanding these responses is a crucial step in regaining a sense of control.
Acknowledging Your Feelings
This guide might not address every feeling or symptom you’re experiencing, but it aims to offer a starting point. As you read, take time to reflect on your own thoughts and emotions. You might find it helpful to write them down, whether on a notepad or directly in the guide. Keeping a journal can help process your feelings and track your healing journey.
Remember, it’s okay not to have all the answers or to feel overwhelmed at times. Be gentle with yourself as you navigate through these emotions.
Self-Care After Reading
Once you’ve read through this guide, it’s essential to prioritise self-care. Choose a time to read when you feel most comfortable and can reflect without pressure. Afterward, engage in activities that bring you comfort, relaxation, or joy. This might be:
- Taking a leisurely walk outside to clear your mind
- Listening to music that uplifts your spirit
- Spending time with a supportive friend or family member
Your well-being is priority, and it’s important to give yourself the space to care for yourself, especially after engaging with difficult emotions.
Reaching Out: Who to Talk to and How
Opening up about your experience is a courageous step toward healing. Whether you’re sharing for the first time or seeking additional support, it’s important to consider the following when reaching out:
- What Kind of Response Am I Hoping For?
Think about the kind of support you need. Are you hoping for empathy, advice, or just someone to listen? Understanding what you need from the person you’re confiding in can help set the tone for the conversation. Your feelings are valid, and it’s okay to express them clearly.
- How Can I Prepare the Person I’m Talking to?
To ensure a more supportive environment, you might want to prepare the person you’re confiding in. Share as much as you feel comfortable with. Let them know if you’re looking for advice or if you just need someone to listen. This helps guide the conversation and ensures they know how to best support you.
- How Can I Look After Myself After Sharing This?
Your wellbeing should always come first. After opening up to someone, it’s essential to take time for yourself. Prioritise self-care activities that make you feel comfortable, whether that’s relaxing, engaging in hobbies, or practicing self-compassion.
Managing Expectations
It’s important to remember that not everyone will respond in the way you hope. Some people might not know how to react, and this can leave you feeling let down or isolated. If this happens, it’s okay to express your feelings and let them know what you need from them.
Friends and family may make mistakes in how they try to support you, but this is not a reflection of their love or intentions. Try to listen for their kindness and the care they’re trying to offer. Clear communication about your needs, especially with a partner or close loved one, can help them understand how they can be most supportive.
You Are Not Alone
Your voice matters, and sharing your story is a powerful part of your healing. Remember that it’s okay to seek the support you need, and you don’t have to do this alone. There are many professionals, support groups, and resources available to assist you in your journey toward healing and recovery.
Take your time with this process, and always remember that your feelings are valid, and healing is possible. You are not alone in this, and support is here for you when you are ready.
You deserve support. You are not alone. Call us today.