Self-Care for Survivors: Building a Healing Routine That Works for You
Reclaiming Wellness After Trauma
September is Self-Care Awareness Month, a time to prioritize well-being and intentional healing. But for survivors of sexual violence, self-care often feels complicated. Trauma can make it hard to trust your body, establish routines, or feel worthy of rest and nourishment.
At V.O.I.C.E.S. Against Sexual Assault, we believe that self-care is not just a luxury—it’s a vital part of the healing journey. Whether you're just beginning to explore self-care or looking for ways to deepen your practice, this guide will help you create a healing routine tailored to your needs.
What Does Self-Care Mean for Survivors?
After trauma, self-care isn’t just about bubble baths or spa days (though those are great too!). True self-care for survivors is about reclaiming a sense of safety, self-compassion, and agency over your well-being.
It involves:
✔ Physical care – Restoring a connection to your body.
✔ Emotional care – Processing feelings without shame.
✔ ️ Mental care – Challenging negative self-talk and triggers.
✔ Social care – Setting boundaries and seeking support.
✔ Spiritual care – Finding meaning and peace in your journey.
The most important thing? Self-care is personal. It should feel supportive, not overwhelming or forced.
Building a Self-Care Routine That Works for You
1. Start Small and Be Gentle with Yourself
Many survivors struggle with guilt around self-care, feeling like they “don’t deserve it” or “should be doing more.” But healing isn’t about doing everything perfectly—it’s about taking small, consistent steps toward feeling safe and cared for.
Self-Care Tip: Begin with one small practice each day. Even 5 minutes of deep breathing, stretching, or journaling is a victory.
💙 “I am worthy of care and healing.”
2. Create a Safe and Soothing Space
A safe environment can make self-care easier. Find or create a healing space in your home where you feel comfortable.
Ideas for a Safe Space:
✔ Soft blankets or comforting scents (lavender, chamomile).
✔ Calming music or white noise to reduce anxiety.
✔ A journal, coloring book, or fidget toy to stay grounded.
💙 “I deserve a space where I feel safe and at peace.”
3. Prioritize Your Nervous System: Breathe, Move, and Ground
After trauma, the nervous system can stay stuck in survival mode (fight, flight, freeze, or fawn). Regulating the nervous system is key to feeling safe again.
Healing Practices for Nervous System Regulation:
✔ ️ Grounding Exercises – Press your feet into the floor, name five things you can see, touch, hear, and smell.
✔ ️ Deep Breathing – Try 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8).
✔ ️ Trauma-Informed Yoga – Gentle stretching and movement can help release stored trauma (try Child’s Pose or Butterfly Pose).
💙 “I can calm my body. I am in control of my healing.”
4. Set Boundaries to Protect Your Energy
Survivors often feel obligated to say yes even when they’re exhausted. But self-care means protecting your peace.
Boundary-Setting Tips:
✔ Say “No” without guilt.
✔ ️ Limit time with people who drain your energy.
✔ Pause before committing to anything—ask yourself, “Does this feel good for me?”
💙 “I am allowed to put my well-being first.”
5. Choose Support That Feels Right for You
Healing is not meant to be done alone. Finding support—whether through therapy, coaching, or a survivor community—can be life-changing.
Therapy – Helps survivors process trauma in a safe, professional space.
Life Coaching – Supports survivors in setting goals and reclaiming their future.
Support Groups – Provide community and understanding with others who have been through similar experiences.
At V.O.I.C.E.S., our Healing Voices program includes therapy, life coaching, and peer support to help survivors feel supported in every step of their journey.
💙 “I am not alone. Help is available.”
6. Reclaim Joy Without Guilt
Trauma can make survivors feel disconnected from joy, as if they don’t deserve happiness. But healing isn’t just about surviving—it’s about rediscovering what makes you feel alive.
Ideas for Joyful Self-Care:
✔ Listen to music that lifts your spirit.
✔ Spend time in nature or with animals.
✔ Try creative activities—painting, dancing, singing, writing.
✔ Play or laugh with trusted friends or family.
💙 “I am allowed to experience joy again.”
Healing is Self-Care: You Deserve This
Healing from sexual violence is an ongoing journey, and self-care is a powerful way to reclaim your sense of self. Whether you start with small moments of breathing or seek structured support through therapy and coaching, every step you take is an act of courage.
At V.O.I.C.E.S. Against Sexual Assault, we are here to support you. If you’re looking for guidance, community, and survivor-centered healing resources, we invite you to connect with us.
Need support? Contact us today to learn about our Healing Voices therapy and coaching program.
💙 You are worthy. You are strong. You are healing.