Ways to Improve Everyday Life

Surviving after sexual assault is hard. Many of us know that the effects last well beyond the time of the crime. We suffer in many ways.

Gaining control of our bodies and learning how to manage the effects is key to ensuring our wellness. Below are simple actions we can take to help improve our survivorship journeys and set the foundation for us to thrive.

Take deep breaths

  1. get to a safe space and sit up in any position to feels comfortable

  2. inhale for 4 seconds

  3. hold your breath for 7 seconds

  4. exhale for eight seconds

  5. repeat steps 1-4 three times, multiple times per day

Survivor recommends: Having set times each day, in addition to triggering moments, to breathe deeply helps to remain in control of your feelings and be present in the moment.

Drink plenty of water

  • eases tension and limits the effects of stress on the body by working to balancing hormones

  • ensures cognitive function like decision-making and concentration

Survivor recommends: Setting an hourly alarm as a reminder to drink a glass of water is a good way to remember to do it and avoid dehydration.

Maintain a healthy diet

  • lean proteins - help regulate blood sugar and repair tissue

  • fruits and non-starch vegetables — help relax muscles, counteract ROS in the body, and counteract stress in the body

  • whole grains - replace sugar in the body

  • healthy fats - reduce inflammation caused by the stress hormone

Survivor recommends: Stress from the trauma can make eating full meals difficult. Grazing through out the day, eating a proteins (piece by piece) or snacking on pieces of fruits and vegetables gives the body the nutrients it needs to combat trauma without imposing too much stress on the digestive system.

Get enough sleep

  • eases impact of intrusive thoughts

  • allows the body to properly function with ridding itself of toxins that can stress the body

  • helps prevent the development of PTSD symptoms

  • reduces the build up of stress hormones

  • allows the body to regulate emotions

Survivor recommends: To help re-establish good sleep habits, it may be helpful to lay down to rest the body. Relaxing the body may help to relax the mind and ultimately allow for the sleepy feeling.

Move your body (if you don’t have traumatic brain or other physical injury)

  • increases brain plasticity, promotes neurological activity of brain cells

  • lubricates joints, improving mobility

  • reduces stiffness and swelling in the body

Survivor recommends: Brisk walk, cycling, swimming, yoga, pilates, and using an elliptical trainer are all low impact exercises that can help ease stress and effects of trauma without great physical effort or strain.

All of these actions are things that we do everyday. They are simple, requiring little emotional labor. Although the effort may feel like a lot, they become easier over time and they can help us better manage the responsibilities of our everyday lives.

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