When a person has experienced sexual assault the thought of recovery may seem impossible, but here are some steps to start the recovery process:

Emotional

• Counseling
  • This is a way for survivors to get support for themselves following a sexual assault.
  • Talking to a counselor just once can be helpful in understanding and dealing with how you are feeling.
  • Counseling can be helpful when the assault is seriously impacting your day-to-day life.
  • If you feel alone and if no one understands you.
  • If you have strong feelings of anger, self blame, or depression and nothing seems to help.

• Keep a journal (A journal does not have to be only words it can include art or any way you express your feelings. Find the way that best suits your emotional expression.)
  • Some survivors find that recording their thoughts and feelings in a journal can help them to manage their emotions after an assault.
• Emotional self-care (This also involve the people around you.)
  • It is important to make sure that the people in your life are supportive.
  • Nurture relationships with people that make you feel good about yourself.
  • Join a support group for survivors.
• Get involved in a sport of hobby
  • Knowing that people are counting on you to show up and participate can help motivate the survivor.

Physical

• Food
  • Food is often a type of self-care that many people may overlook.
• Exercise
  • At least 30 minutes of exercise 5 times a week.
  • Even a quick walk can help to fight feelings of sadness of depression.
• Sleep
  • Most people need approximately 7 – 10 hours of sleep per night.
• Medical care
  • Seeking medical attention when you need it is a very important form of physical self-care.

Supporting a survivor

• Believe the survivor.
• Encourage the survivor to talk to whomever they choose and trust.
• Be a comforting and supportive presence.
• Help to ensure safety.
• Be a sensitive listener.
• Don’t push the survivor for details.
• Be unconditionally supportive.
• Allow the survivor to make his or her own choices.
• Don’t take it personally if the survivor is upset with you or doesn’t want to talk.