Taking Care of Yourself After Trauma

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.

1. Make Space for Stillness

Give yourself permission to pause. You don’t need to fill every moment with activity or “be productive.” Whether it’s sitting in silence for five minutes or lying down in a quiet room, these moments of stillness allow your body and mind to recover.

2. Try Gentle Meditation

Meditation doesn’t have to mean silence or sitting cross-legged. Guided meditations are available on YouTube or meditation apps can help quiet racing thoughts. Try ones focused on breathing, grounding, or clearing the mind. Choose what feels safe and manageable.

3. Prioritise Quality Sleep

Sleep can be disrupted after trauma. Create a calming bedtime routine that helps you wind down. Using lavender pillow spray, soft lighting, or soothing sounds can make a difference. Avoid caffeine late in the day, and aim for consistent sleep and wake times where possible.

4. Support Your Physical Health

Trauma can take a toll on the body. Try to move regularly, whether that’s stretching, walking, or another gentle form of exercise. Drink water, eat when you can, and don’t delay seeking medical care if something doesn’t feel right. Your health matters.

5. Approach Emotions With Curiosity

You may feel anger, fear, guilt, or sadness. These are normal responses to abnormal situations. Instead of pushing them away or reacting suddenly, try to observe your feelings. Ask yourself: What do I need right now? Writing things down or speaking with a trusted person can help.

6. Don’t Rush Big Decisions

Trauma can cloud decision-making. Try not to feel pressured into major life changes straight away. Give yourself space to reflect. If a choice feels urgent, pause, talk it through with someone neutral or wait until you feel more settled.

7. Find Something That Brings You Joy

Even small moments of joy matter. Listening to a favourite song, stepping into nature, cooking something you enjoy, these moments gently reconnect you to the world and yourself. Try one thing each day that feels nourishing or lightens your mood.