Here is what has helped for me - perhaps they may help you. Why not contact us via our anonymous online form if you have another tip to add to the list - others may benefit from your knowledge.
First of all seek help from a qualified therapist that you feel comfortable with. Though the following tips may be of help, make it a priority seeking professional help.
Try a few - different things work for different people.
- Journalling - see section on journalling and tips on how to.
- Breathe - in times of panic - breathe slowly, deeply, practice it when you are feeling calm and relaxed
- Use of aromatic oils - lavender, frankinsense, strong scents
- Relaxation music
- Hug a special teddy bear
 - Speak to a friend
- Seek help from a qualified therapist
- Call counselling lines listed your phone book
- Seek friends who are supportive
- Have a warm bath
- Read a book
- Try online forums and chats (see links)
- Educate yourself on abuse - realise you are not alone,Google "Sexual Abuse"
- Find a therapist you can trust
- Obtain books (see book lists)
- Exercise
- Take it at your own pace, realise what triggers you
- Commit to healing
- Create a list of emergency telephone numbers as to who you will contact
- Create a list of "things to do" in bad times
- Realise YOU ARE NOT ALONE
- Sign or read the guestbook / share your story section.
- Keep seeking help.
- Listen to inspirational speakers or music, tapes, meditation tapes
- Ensure time for yourself. - take time outs from your day
- Enjoy a coffee or a walk in the park.
- Join a sexual abuse group in your area
 - Join another type of group - sports club, craft club, games club, book club
- Volunteer your time to help others
- Buy a small gift for yourself - bath salts, oils, bubble bath
- Enjoy a coffee with a friend
- Use index cards with short inspirational messages throughout the day - pin them to your mirror for daily inspiration
- Imagining a safe place in your mind
- Try something new - canoeing, card games, hockey, camel riding
- Try writing, poetry, photography, art, dancing, theatre or other artistic ventures to express feelings.
Tips for trying to get to sleep Make yourself a warm hot chocolate/warm milk Read - take your mind off things Write in your journal what the problem is Watch tv Listen to the radio Have a warm bath Cuddle your teddy bear Try aromatic oils Call and chat to a friend
Tips for nightmares - Try to fight back if you can
- If you can, assign someone else to keep an eye on you
- Hug your teddy - why not give him/her a name?
- Sleeping is essential - remember you may not have a nightmare
- Write down your nightmare soon after having it
- Prepare beforehand - sleep with soft music going or something that will soothe you
- Go to sleep breathing a few drops of lavendar (or other soothing oil of your choice) on a tissue
Do you wish to add a tip to the list - contact us. |
Tips for Survivors 
