Self-Care

Self-care is the act of taking care of oneself.  It can be especially helpful for those who have directly or indirectly experienced sexual violence as this experience can impact one’s physical, mental, and/or emotional well-being.  Self-care includes doing activities that make you feel physically, emotionally and mentally better.

Although trying to take time for yourself can be hard, it’s important to remember that even small steps count. They can be as simple as staying hydrated, pampering your body, or getting enough sleep to something as challenging as training for an athletic competition. In addition, some survivors find it helpful to talk or spend time with a friend, advocate, or other supportive individual. 

If a survivor is feeling triggered and/or is experiencing an intense emotion or stress response, grounding and/or soothing techniques can be of great help.

What is Grounding and how can it help?

“Grounding” refers to techniques that can help “ground” you in the present moment when experiencing intense emotions, feeling overwhelmed, having panic attacks or flashbacks. They can help you feel more connected with your body and your surroundings, and refocus your attention away from unwanted memories. Grounding techniques can be done anywhere and often become easier with practice. The aim is to help you/the survivor feel calmer and more in control.

Grounding techniques can be used when you are experiencing:

• Flashbacks
• Fear or panic
• Intrusive or unwanted thoughts
• Self-harm urges
• Dissociation

Below are a few suggestions on Grounding techniques:

5-4-3-2-1
This technique helps you focus your attention on the present.
Name:

• 5 Things You Can See
• 4 Things You Can Feel
• 3 Things You Can Hear
• 2 Things You Can Smell
• 1 Thing You Can Taste

Breathe

• Pay attention to your breath.
• Inhale through your nose and out through your mouth.
• Place your hands on your belly. Watch as your hands move up and down as you breathe.

Below are a few suggestions on Soothing techniques:

Coping Statements

Repeat coping statements to yourself or write them down.
For example, “I am strong”, “I have done this before”, “This too shall pass”.

Touch A Grounding Object

Carry a small object with you- like a small smooth stone or feather. Touch or grip this if you begin to feel overwhelmed or disconnected.
  
Remember, that everyone’s healing journey looks different.  A willingness to tune in and notice what is happening within can be the first step in executing self-care.

For additional support, feel free to contact us 24/7 at (908) 233-7273.