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Self-help tools

If you're experiencing the impacts of rape, child sexual abuse, sexual assault, sexual harassment or any other form of sexual violence, there are lots of self-help tools that you can try alone.

With time and practice, these can help you to:

  • Get through tough periods.
  • Work through difficult feelings.
  • Feel calmer and more in control.

Want to talk to someone? We are here for you.

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 cant 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.

Exercises like this are often called grounding exercises. They can help if you're feeling overwhelmed, upset or scared, or if you're experiencing flashbacks, panic attacks, self-harm urges or dissociation (feeling detached from yourself or reality). Find more grounding exercises

Everyone responds differently to sexual violence and abuse. So, whatever you're feeling or experiencing is completely valid.

What are you struggling with?

Click on the options to find specific tools that might help. If you don't see an option for what you're feeling or experiencing, you might find it helpful to try one of our grounding exercises.

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

We are here for you.

You can talk it through with us or try our tips on how to make sense of your feelings.

If you want to feel calmer or more in control, you can also try one of our grounding exercises.

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

You are not to blame for the sexual violence or abuse that happened to you. 100% of the blame, shame and responsibility lies with the person who carried it out.

Find tips for challenging self-blame


Taking care of your wellbeing

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

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 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