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Call or Text Us 24/7

Navigating Life After Assault

Call 1-800-WE-SURVIVED

Discover essential steps and resources for healing and rebuilding life after experiencing sexual assault, including legal and emotional support.

After Sexual Assault

Reporting and the Criminal Justice System

Reporting sexual assault is a courageous and challenging step for survivors. This process typically involves contacting law enforcement, undergoing a forensic examination, and providing statements. Navigating the criminal justice system can be complex, often requiring legal assistance and support from victim advocacy organizations. Understanding the stages of the investigation and trial, as well as the rights of survivors, is crucial for ensuring they feel empowered and supported throughout this journey.

Recovering from Sexual Violence

The recovery process after sexual violence is deeply personal and multifaceted, encompassing both emotional and physical healing. Survivors may experience a range of feelings, from fear and anger to sadness and numbness. Accessing professional counseling, joining support groups, and practicing self-care are important steps in this journey. Recovery is not linear, and it’s essential to create a supportive environment that acknowledges the survivor’s experiences and promotes their well-being at their own pace.

guide to healing woman supporting each other
guide to healing woman supporting each other

Self-Care for Survivors of Sexual Assault

The Importance of Self-Care

Self-care is essential for maintaining mental and emotional well-being, especially for survivors of sexual assault. Engaging in self-care practices can help mitigate the physical symptoms of stress, such as rapid heart rate, fatigue, and mood swings. Here are some scientifically supported benefits of self-care:

  • Nervous System: Practices like meditation, mindful breathing, and progressive muscle relaxation can calm the nervous system, reducing stress and anxiety.
  • Mental Health: Techniques such as journaling, grounding, and carrying touchstones can help manage PTSD, anxiety, and depression.
  • Injury Prevention: Regular exercise, yoga, and stretching help maintain physical health, preventing injuries and reducing the need for painkillers.
two sexual assault and harassment survivors telling their story

How to Practice Self-Care

  • Exercise Regularly
    Aim for 30 minutes of physical activity each day, which can be broken into smaller sessions if needed. Activities like desk yoga or evening walks are effective.
  • Eat Well
    A balanced diet rich in nutrients supports overall health. Limit alcohol and caffeine intake, and prioritize whole foods.
  • Prioritize Sleep
    Maintain a consistent sleep schedule and reduce screen time before bed to improve sleep quality.
  • Embrace Relaxation
    Engage in activities like meditation, journaling, and yoga to relax the mind and body.
  • Stimulate Interests
    Participate in activities that promote positive growth, such as socializing, reading, or engaging in hobbies.
woman with healthy self care strategies
woman holding hand on chest emotional self care

Emotional Self-Care

  • Coping Mechanisms for Negative Emotions
    Reach out to others for support, maintain healthy routines, and avoid reliance on substances.
  • Balancing Positive Emotions
    Channel energy from manic episodes into productive activities and avoid destructive impulses.
  • Resilience and Reward Strategies
    Celebrate achievements, reflect on failures as learning experiences, and prioritize positive thoughts.
woman holding hand on chest emotional self care

Grounding Techniques

Grounding is a helpful technique to manage trauma symptoms by bringing attention to the present moment. Here are some grounding exercises:

  • Sight: Count objects in a room, read a book, or watch a favorite show.
  • Touch: Hold a warm cup of tea, cuddle a pet, or use a stress ball.
  • Taste: Chew mint gum or try spicy food.
  • Sound: Listen to calming music or call a loved one.
  • Smell: Light a scented candle or smell fresh flowers.
woman seeking professional support

Additional Self-Care Techniques

  • Yoga and Meditation
    These practices can help reconnect with your body and reduce anxiety.
  • Building a Support Network
    Connect with trusted friends or support groups.
  • Creative Activities
    Engage in activities like drawing, writing, or playing music to express emotions.
  • Therapy and Counseling
    Professional help can provide structured support and coping strategies.

Self-care is a personalized journey. It’s important to find what works best for you and to take gradual steps toward integrating these practices into your daily routine. Remember, healing is not linear, and seeking support is a sign of strength.

For more detailed resources and support, visit RAINN, NSVRC, and Psychology Today.

Consent can change at anytime. Even if you have been intimate before, have been flirtatious prior, you decide when you want to be intimate and do not want to be. Coercion, threats, intimidation and acts of force to get an individual to be intimate are illegal and forms of abuse and harassment. At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. #SurvivorSupport #womensrights #womensempowerment #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #sexualassault #seekjustice #today #freeconsultation #foryoupage #fyp

Open
Consent can change at anytime. Even if you have been intimate before, have been flirtatious prior, you decide when you want to be intimate and do not want to be. Coercion, threats, intimidation and acts of force to get an individual to be intimate are illegal and forms of abuse and harassment. At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. #SurvivorSupport #womensrights #womensempowerment #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #sexualassault #seekjustice #today #freeconsultation #foryoupage #fyp

At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. 💪 #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #seekjustice #today #freeconsultation #abusesurvivor #abuseawareness #foryou

Open
At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. 💪 #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #seekjustice #today #freeconsultation #abusesurvivor #abuseawareness #foryou

Consent can change at anytime. Even if married, have been intimate before, have been flirtatious prior, you decide when you want to be intimate and do not want to be. Coercion, threats, intimidation and acts of force to get an individual to be intimate are illegal and forms of abuse and harassment. At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. #SurvivorSupport #marriageadvice #relationships #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #sexualassault #seekjustice #today #freeconsultation #foryoupage #fyp

Open
Consent can change at anytime. Even if married, have been intimate before, have been flirtatious prior, you decide when you want to be intimate and do not want to be. Coercion, threats, intimidation and acts of force to get an individual to be intimate are illegal and forms of abuse and harassment. At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. #SurvivorSupport #marriageadvice #relationships #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #sexualassault #seekjustice #today #freeconsultation #foryoupage #fyp

Many children do not report abuse immediately, and some may never disclose it at all due to fear of not being believed, shame, confusion, or threats from the abuser. At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #sexualassault #seekjustice #today #freeconsultation #foryoupage #fyp

Open
Many children do not report abuse immediately, and some may never disclose it at all due to fear of not being believed, shame, confusion, or threats from the abuser. At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #sexualassault #seekjustice #today #freeconsultation #foryoupage #fyp

At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. 💪 #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #seekjustice #freeconsultation #today #sexualassault

Open
At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. 💪 #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #seekjustice #freeconsultation #today #sexualassault

At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. 💪 #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #seekjustice #freeconsultation #today #fyp #fypage

Open
At 1-800-WE-SURVIVED, we believe in the strength and resilience of survivors. If you or someone you know has been affected by sexual assault or harassment, we are here to provide compassionate support and powerful legal resources. Reach out to us for a free consultation and let us help you seek justice. Call 1-800-937-8784 or visit www.1800wesurvived.com today. Together, we can make a difference. 💪 #SurvivorSupport #JusticeForSurvivors #Empowerment #WeBelieveYou #1800WeSurvived #seekjustice #freeconsultation #today #fyp #fypage
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