• Get support from friends and family – try to identify people you trust to validate your feelings. Spend time with people who know your strengths and positive qualities. Try not to isolate yourself.
  • Talk about the assault and express feelings – you can choose when, where, and with whom. You can also decide how much or how little to talk about. If you’re ready to talk, we are ready to listen
  • Use stress reduction techniques – hard exercise like walking, jogging, biking, swimming, weight-lifting; relaxation techniques like yoga, massage, music, prayer and/or meditation.
  • Maintain a balanced diet and sleep cycle and avoid overusing caffeine, sugar, nicotine, alcohol or other drugs.
  • Take “time outs.” Give yourself permission to take quiet moments to reflect, relax and rejuvenate – especially during times you feel stressed or unsafe.
  • Try reading – Reading┬ácan be a relaxing, healing activity. Try to find short periods of uninterrupted leisure reading time.
  • Consider writing a journal as a way of expressing thoughts and feelings.
  • Release some of the hurt and anger in a healthy way: Write a letter about how you feel about what happened to you. Be as specific as you can. You also can draw pictures about the anger or hurt you feel as a way of releasing the emotional pain.
  • Remember you are safe, even if you don’t feel it. The assault is over. It may take longer than you’d like, but you will feel better.
  • Consider counselling. Contact our helpline, we may be able to help.