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Tools for victims and survivors

If you're experiencing the impacts of rape, sexual assault, sexual abuse or other sexual violence, we have lots of self-help tools for you to try out.

We hope these will help you to get through tough times, work through difficult feelings, and feel calmer and more in control.

You can also talk to us

Illustration of a woman sitting with her hand on her chest and stomach, practicing breathing to reduce anxiety. There is a hot drink, some books and a candle around her.

Feeling like you can't cope?

Try this breathing exercise:

  1. Focus on your breath.
  2. Inhale through your nose and out through your mouth.
  3. Place your hands on your belly.
  4. Watch as your hands move up and down as you breathe.

Please stop straight away if this exercise makes you feel worse or unsafe.

Illustration of a girl looking distressed, sitting on the floor of her bedroom with a phone next to her. Through the door can see two people who are fighting.

Find more exercises/techniques to try.

Exercises and techniques like this can help if you're feeling overwhelmed, upset or scared, or if you're experiencing flashbacks, panic attacks, self-harm urges or dissociation.

Are you struggling with any of the following?

Click on the options below to find tools to help.

Not really sure what it is you're experiencing or feeling?

You can talk it through with us – either on the phone or via our online messaging service.

We also have more information to help you make sense of your feelings.

You can can also try some of these exercises and techniques to help you feel calmer.

A young woman sits on a sofa, writing in a journal with her headphones in.

Please remember

You are not to blame for what happened. 100% of the blame, shame and responsibility lies with the person who carried it out.

Find tips for challenging self-blame

Self-care

Taking care of your wellbeing

It's really important to look after your physical, emotional and mental wellbeing after going through something like rape, sexual assault, sexual abuse or another form of sexual violence.

Over time, taking care of yourself can help to heal your mind and body after experiencing a traumatic or upsetting event.

Try these self-care activities
Two women do the splits on yoga mats in exercise clothes. They are looking forward.

Want to understand why you're feeling this way?

Our minds and bodies don't always respond to things like rape and other forms of sexual violence and abuse the way we think they would.

"Caring for myself is not self-indulgence. It is self-preservation and that is an act of political warfare."

Audre Lorde

Find a Rape Crisis centre

Our member Rape Crisis centres provide free support and services for victims and survivors of rape, sexual assault, sexual abuse and all forms of sexual violence

Want to talk?

Contact one of our specialist helplines to get information and support.

Find out more