Each year, millions of people are forced to cope with the physical and emotional aftermath of rape, sexual assault assault, and sexual abuse. Healing from sexual trauma is possible, but it’s a journey that takes time. You’ll also need to show yourself plenty of compassion as you learn to navigate the world as a survivor.
Medical attention and mental health support are essential recovery steps, but what do you do when you’re not at the doctor’s office or in therapy? How do you handle the impacts of sexual violence on your daily life so you can move forward?
That’s where self-care comes in.
Self-care is the intentional practice of taking care of your physical, emotional, and mental well-being.
Whether you survived sexual trauma recently or many years ago, self-care is essential for restoring your strength so you can lead a fulfilling life.
Tackle These Trauma Symptoms With Self-Care
Self-care can be incredibly tough for survivors to maintain because of trauma’s heavy toll on their mental health. Trauma symptoms can disrupt your life significantly. You may do things you never thought you’d do or feel emotions that alarm you.
Every survivor’s experience is unique, but nearly all survivors report temporary or ongoing trauma responses. If you experience any of these symptoms after surviving sexual violence, know that they are valid responses to trauma—and you do not have to face them alone.
Emotional Responses to Trauma
- Intense or overwhelming feelings of fear, anxiety, or sadness
- Emotional numbness or detachment
- Persistent feelings of guilt, shame, or self-blame
- Difficulty trusting others or maintaining relationships
- Emotional outbursts or irritability
Physical Responses to Trauma
- Chronic fatigue or exhaustion
- Sleep disturbances, including insomnia or frequent nightmares
- Physical symptoms like headaches, stomachaches, or muscle tension
- Being hypervigilant or easily startled
- Appetite changes that cause you to gain or lose weight
Cognitive Responses to Trauma
- Intrusive thoughts, flashbacks, or difficulty concentrating
- Feeling confused or “spaced out”
- Negative thoughts about yourself, others, or the world
- Difficulty making decisions or focusing on tasks
Behavioral Responses to Trauma
- Avoiding people, places, or activities that remind you of the trauma
- Isolating yourself or withdrawing from social interactions
- Abusing substances like alcohol, drugs, or tobacco
- Compulsive behaviors like working too much to distract yourself
- Risky or self-destructive behaviors like unsafe sex
Interpersonal Responses to Trauma
- Feeling disconnected from your loved ones
- Difficulty expressing your needs or emotions
- Fear of intimacy and closeness with others
- Over-dependence on others or extreme self-reliance
Spiritual Responses to Trauma
- Questioning your beliefs or values
- Feeling abandoned or punished by a higher power
- Searching for meaning or purpose in life
- Seeking solace in new spiritual or religious practices
Why Self-Care Is Necessary
For survivors of sexual violence, self-care is not a luxury; it’s a necessity. Sexual trauma often leaves individuals feeling disempowered, disconnected, and overwhelmed. Self-care is key to restoring your sense of well-being.
Self-Care Helps You Reclaim Your Sense of Control
Trauma can strip away your sense of agency over your thoughts, feelings, and actions, leaving you feeling powerless. Intentional acts of self-care can help you reassert yourself as the director of your own destiny. Meditation, journaling, and therapy are examples of self-care that can help you reclaim your autonomy and power.
Self-Care Supports Your Healing Journey
Trauma impacts the body and mind. It can cause anxiety, depression, and other mental health challenges, which, in turn, trigger physical symptoms. Self-care tackles these issues in ways that aren’t always obvious. Eating nutritious food, practicing mindfulness, moving your body, and even learning new things can all contribute to your healing.
Self-Care Gets You Back To the Life You Want for Yourself
The analogy of putting on your own oxygen mask before helping others holds particularly true for survivors of sexual trauma. Self-care enables you to rebuild your sense of purpose and get back out into the world without overwhelming fear.
Your loved ones need you. Your community needs you. The world needs you. And you need you. Self-care is one of the most powerful ways of showing up for yourself and others.
You Are Not Alone
Sexual violence is not your fault, and healing is possible—but it looks different for everyone. Take one day at a time, one step at a time, and practice self-care that makes you feel safe, strong, and supported.
Medical Disclaimer: Please note that the content on this site does not constitute medical advice, and RAINN is not a medical expert. If you have further questions after reading this information, please contact a local healthcare professional or hospital.
Last updated: August 4, 2025