Self-care ideas to heal after sexual trauma

Experiencing sexual abuse can impact a person over time and in many ways, and it is different for everyone. Healing and recovery is absolutely possible, and can be reinforced with support and resources,  including practices of self-care . 

What is self-care after sexual trauma?

Self-care is any healthy behavior or activity that makes us feel fulfilled or that helps care for our needs, and it is so important we all include these routines in our everyday lives. Practicing self-care takes intention and compassion for yourself and your needs. It’s not selfish to practice self-care, it’s necessary. 

Self-care doesn’t mean that you have to spend money to include ways to to take care of yourself, and it doesn’t have to be a grand gesture. Self-care doesn’t have to be a spa day, an expensive dinner, a new set of skincare products, or a vacation. Although self-care can include these things if you have the means, self-care can also be woven into your daily life through free and accessible behaviors and activities that encourage overall wellness. 

How can self-care support recovery after sexual trauma?

Self care looks different for every person, so it is important that you do things that feel meaningful for you. Self care includes taking care of physical, emotional, and social needs. Self-care can be as basic as focusing on and making time for daily tasks like bathing, brushing your teeth, making sure to eat, or getting enough sleep. 

It can also include surrounding yourself with people who care about you and who make you feel good about yourself, like friends or family. Connecting with others, sharing common interests, exploring new activities - just spending time with someone who helps you feel heard and valued can support your healing.

Other forms of self-care can include exercising, practicing meditation, listening to music that you enjoy, reading, doing art, focusing on a hobby or activity you enjoy, being in nature, and many others. What feels good and fulfilling to one person, may not to another. And that’s okay! Your self-care should reflect your own values and needs, should bring you fulfillment and joy, and should build upon your own strength and resilience as a survivor. 

One form of self-care that many survivors have found helpful is to journal thoughts and feelings as a way to work through tough memories. This journal would be for your eyes only, and once it is filled you can do a number of things with it — burn it, bury it, tear it up, keep it and stick it in a drawer — whatever feels best.

Check out this page from RAINN that talks more about self-care for survivors of sexual abuse. 

Does self-care after sexual trauma have to include therapy?

Therapy can be an important resource for many survivors of sexual abuse, but not everyone has access, feels ready, or wants to work with a therapist. Therapy isn’t a requirement, but can be an important part of self-care for many survivors. Our blog, Where can youth find help after sexual abuse?, has some guidance about how to find help and support if that is a step that feels important for you. And our resource guide Therapy and Support for Survivors of Sexual Abuse can be a good place to get more information about finding professional support. You get to choose what resources you want.

Peer-to-peer support as self-care after sexual trauma.

Having people to lean on can also be an important part of the healing journey for a survivor, whether it is family, friends, or other survivors. In addition to the importance of having fulfilling social connections, many survivors find it helpful to have people they can talk to who have been through something similar. And this is a form of self-care and support that survivors can tap into whether they are ready to seek therapy or not. There may be local peer-to-peer support resources that you can learn about by reaching out to RAINN, and there are online resources listed on the resource guide above where survivors can connect with other survivors as part of their self-care routines. 

Healing from sexual abuse can take time, and our helpline consultants are here to support you in working towards safety and healing — no matter what that looks like for you.