|Taking Care of Yourself
|The Self-help Guide (available
free from MPower) gives practical advice on ways in which you can manage your
everyday life and your recovery process. Click here for
details. Below are a few things that other Survivors have found
- 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, MPower is 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
- 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
can 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.
counselling. MPower may be able to help. See the
No-one deserves to
No survivor deserves the blame.
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