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Staying up to date with current conversations and news surrounding sexual violence is important, but can also be emotionally challenging. That’s why we share self-care resources with our readers. Thank you for making issue-awareness part of your journey.

It’s normal for survivors of sexual violence to experience hypervigilance, fear, stress, nightmares, anxiety, and nervousness which is a condition known as post-traumatic stress disorder. While it is completely normal to feel these symptoms, grounding can be used as a coping strategy for survivors with symptoms related to trauma. There are a few ways to practice grounding, which can alleviate symptoms and may make it easier to carry out day to day tasks. Below are a few ways you can ground yourself with your 5 senses and practice daily:

Sight

• Count all of the furniture pieces in front of you and name the color of the furniture
• Read a book or a magazine
• Watch your favorite show, movie, documentary, or comedy

Touch

• Touch and hold a warm cup of coffee or tea
• Cuddle with your cat or dog if you have one
• Play with therapy putty or play-do, or fidget ring
• Squeeze a stress ball

Taste

• Chew a minty piece of gum
• Bite into a lemon or lime
• Try out some new salsa and try a spicy salsa if you like spicy foods

Sound

• Listen to a meditation playlist
• Call a loved one and listen to their voice
• Turn on your favorite music

Smell

• Light up your favorite scented candle
• Sniff something with peppermint or lavender
• Go into nature and smell the flowers or the leaves
• Close your eyes and remember the scent of a loved one

"Post-Traumatic Stress Disorder - RAINN."

https://www.rainn.org/articles/post-traumatic-stress-disorder. Accessed 14 Feb. 2023.