Self-Care Tips from RAINN

March 2023

After surviving sexual assault, it may be difficult to imagine a positive future. However, creating a vision board can be incredibly useful in reframing negative thinking surrounding upcoming events and implementing helpful activities that can assist your growth, healing, and reaching your aspirations.

A vision board is a method used to manifest your hopes and dreams for the future, presenting as a physical board or a document/note on your digital device where you collect images, words, and phrases that inspire you. You can cut out pictures and phrases from magazines, print them out, or digitally download them to create your collage combining your positive intentions.

This vision board can include self-care activities essential for your journey, like exercise, journaling, or eating delicious food. These activities can assist in the short and long term, developing a clear plan for coping with life stressors and manifesting increased healing.

Your vision board can also be a place to set longer-term career and interpersonal goals. You can attend a particular school or enter a new career field. Alternatively, you can adopt a specific fashion or hairstyle. By visualizing your goals, you can feel they are easier to reach and have the capability to implement a particular course of action to accomplish what you desire. This activity can be an effective way to plan your strategy to fulfill your aspirations, from significant long-term endeavors to shorter-term goals.

Lastly, your vision board can include positive affirmations and imagery to reframe unhelpful catastrophic thinking, entering a confident mindset beneficial for self-development. For example, your collage can consist of sentences like, “I love myself no matter what happens,” or “I can reach my aspirations easily” to adopt this optimistic attitude. Alongside these affirmations and goals, you can include associated images that foster the visualization process, helpful in imagining the vision board as an achievable reality.


February 2023

Grounding Techniques for Survivors Who Have Experienced a Traumatic Event

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:




  • 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 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


  • 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


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


  • 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." Accessed 14 Feb. 2023.



January 2023


January, for many, is a time of reflection. No matter where you are, or what you may have endured, accomplished, or fallen back on in 2022, January of 2023 can be a time for new beginnings, a new mindset, and new energy.

Many people around the nation get out their journals or calendars and start planning months ahead of time especially for vacations, trips, and downtime. Along with planning your year out, take some time to think about different ways you can grow both personally and professionally. Below, you will find ideas in case you need extra goals.

Personal goals

  • Try new activities in my neighborhood.
  • Lessen the limitations that I put on myself.
  • Be more active and move around.
  • Honor my boundaries with family and friends.
  • Practice self-care all year long.

Professional goals

  • Have more lunches/coffee breaks with colleagues both virtually and in person.
  • Provide effective feedback to colleagues.
  • Take a new course of participate in a company lunch and learn.
  • Find a mentor.
  • Become a thought leader.

December 2022


Holidays during the end of the year are filled with gift giving to other including to friends, family members, and colleagues. We tend to spend a lot of time planning our gifts to people who are near and dear to us. As this time of the year is focused on gift giving to the people we love and admire, it is also important to take some time out and give a gift to yourself.

We may forget about self-care during the holidays because we can be so wrapped up in giving to others, While it is important to give to those around you, treating yourself with something that you have wanted can be just as impactful.

As the end of the year makes its way, think about some gifts to give yourself that can create space for reflection, self-care, and quiet time. Below are a few ideas of gifts you can also give yourself and others if you choose:

  • Nail polish
  • Bath bombs
  • A warm, cozy blanket that is heated or weighted
  • Tickets to see a movie by yourself or with a friend
  • A new purse or wallet
  • A new pair of shoes, heels, and/or winter boots
  • Starting a website for your own personal business
  • A new vacuum cleaner
  • New bath soaps rich in your favorite fragrance
  • A new game console
  • New equipment for your home gym
  • A white noise machine for a good night rest
  • An incense burner
  • Time away from your screen
  • A new notebook
  • Indulge in a facial
  • Book a night at a fancy hotel or a cabin
  • Sleep in

November 2022


It is the month of November, it might be getting chillier where you live and darker earlier too. As the seasons change, it’s important to remember that it can all take a toll on our physical health. Even if the weather might not let us be out as much as we want to be - we can still take care of our beautiful bodies inside. 

  • Sleep. Sleep is often something that we might cut short. Whether that’s going to sleep a bit too late or waking up earlier than we would like, it is something integral to our physical health and it’s very important to make sure we get enough of it! The CDC recommends for adults to get at the bare minimum seven hours of sleep or more. So, if you’ve been a night owl or if you’ve seen a few more sunrises than you would like to, try to find a good sleep schedule that works for you. Make sure to wind down, snuggle up, and enjoy some sweet dreams.
  • Fresh Air. Even though it might be getting darker earlier and a bit more cooler, it is still important to get some fresh air and sunshine when you can. While it is super comfortable being inside and bundled up, you may begin to feel a bit cooped up after a while. Depending on how the weather is where you live, try to go outside for a short period of time. Whether that’s simply being outside of your home for a moment or two, or going around the neighborhood and chit chatting along the way with a friend or neighbor, try to set aside a bit of time to feel that crisp fall breeze and to soak up some vitamin D. 
  • Time to Move & Groove. It’s always a good thing to move your body around. However, you don’t have to overwork yourself or make it a grueling project. It can be anything you want. Maybe you feel best doing some light stretching and calming yoga in the morning. You can possibly do an exercise routine that you feel gives you energy for the day. Maybe you like to listen to music and dance the time away. Whatever it is that you personally feel that you enjoy the most and that you feel able to do, try to incorporate it into your daily routine. Our physical health is just another component of taking care of our beautiful bodies. 

October 2022

It is the month of October, the seasons have begun to change, and we're all probably still trying to get used to our routines at work, school, and life. With so much change around us - it might be difficult to remember to take time for yourself. This month let's try focusing on breathing, relaxing, and reflecting.

Breathing. Take moments to focus on your breathing. Try taking three deep breaths before heading out on your day and with each inhale try to think of something positive. You can do this when you wake up, when you're out and about, or whenever you feel you need it. I always like to take three deep, purposeful breaths before I head out of my home. I like to tell myself out loud, "I'm going to have a good, calm day." So, breathe in, breathe out, and voice out a positive affirmation.

Relaxing. With all the hustle and bustle in our lives we can easily gloss over how tired or drained we can get. Try your best to find time in your busy calendar to do...absolutely nothing! Time away from screens, work, and entertainment can help you relax and decompress. So sit back, let your mind wander, and indulge in not doing anything. Your body and mind will thank you!

Reflecting. Take some time to think about everything that’s going on in your life right now. Have there been a lot of changes lately? If there have been, try to think of all the positive possibilities that can come from them and how you'll be doing your best to reach your goals. If you feel like there's been a lot of changes in your life recently and you aren't feeling too positive about them; don't worry. Changes are very difficult and it takes a lot of time and energy for everyone to adjust to things.

If you feel like you need to reach out for help or just need someone to talk to, always remember that we are here for you and we want to help. Talk with us on our online hotline or at our phone hotline 800-656-HOPE (4673).

September 2022




Everyone has a unique approach to self-care activities, and adding in self-affirmations is a great way to care for yourself and believe in yourself. Affirmations can be spoken out loud to yourself when looking in the mirror or as you walk. You may say your affirmations in the morning or at night right before bed. Implementing affirmations in your day is an effective and transformational way to help you create a positive mindset and care for yourself on a deeper level. Especially if you have experienced sexual violence, you may be on a continuous healing journey that isn’t linear; that is normal. Building confidence and wrapping your arms around yourself while iterating affirmations is a powerful way to connect with yourself in a spiritual, mental, emotional, and physical way. 


Not sure where to begin? RAINN has put together some affirmations to help you get started.

  • I am worthy of love, of peace, and of happiness.
  • I am here now. I am alive and all is well.
  • I am beautiful and I am strong.
  • I am enough and will always be more than enough.
  • I love myself for who I am.
  • I believe in myself, in my dreams, and all that I am.
  • I am capable and empowered.
  • Regardless of my circumstances, I have the power to thrive—at any time on my journey.
  • I treat myself with compassion.
  • I am thankful for all of the things that I can do.
  • I love myself; I love my body; I love my mind; I love who I am.
  • I trust myself.
  • The words of others are not a reflection of my identity.
  • I give myself the opportunity to heal.
  • I am present today and will not worry about what tomorrow will bring.
  • I am my own hero.
  • I matter; my life matters.
  • It’s okay to go at my own pace.
  • I deserve good things.
  • I am in control of anxiety; anxiety is not in control of me.
  • I forgive myself.
  • Who I am becoming makes me proud.
  • My space and boundaries are important to me.
  • I am a survivor and I am thriving.
  • I make the decisions.
  • I am a force that the world needs.
  • I can approach my struggles as opportunities.

August 2022

For this month, let's wind down and get grounded through writing. Writing is a form of expressive therapy and the act of writing can bring moments of reflection and help you process many different emotions. For survivors of sexual violence, writing can bring healing; at times, it can bring feelings of anger, sadness, and happiness. Make sure to take care of yourself when you write and if you need a break, please take out sometime to walk, to meditate, or light your favorite candle nearby. 


Below are some writing prompts that you can write in response to and reflect on. Each writing prompt highlights healing and the strengths that you see in yourself.

  1. What was your favorite movie growing up? How did that movie make you feel? What character do you connect with the most and why? You can even take it a step further and rewatch the movie. Reflect on how the movie makes you feel and how your body responds.
  2. Write about a piece of advice that you have received that has been transformational to you. Who gave you the advice and how is it helping you still to this very day?
  3. Think in terms of colors. How are you feeling today and what colors describe your current mood?
  4. What was your favorite book as a child? Who was your favorite character and how do you relate to them? How did they inspire you at the time and how do they still inspire you today?
  5. What has been draining my energy? What has been giving me energy?

July 2022


No matter what season it is, waking up early in the morning or getting ready for bed with some tea is always a relaxing treat. There are many different flavors out there especially when you go down the tea aisle at your local grocery store. Colors fill up the aisle with various brands advertising flavors such as lavender, mint, chamomile and more! Having a certain flavor of tea can wake you up in the morning or set the mood for cuddling up before your eyes close for a restful night. Take some time out this month and treat yourself with a special cup of tea filled with organic sweeteners, honey, agave, or anything that brings you peace and relaxation. Below you will find a few tea flavors and their magical benefits:

  • Mint or peppermint tea: mint tea may ease digestive upsets, may help relieve tension headaches and migraines and it may freshen up your breath.
  • Lavender tea: lavender tea is known for improving sleep. The most well known health benefit of lavender tea is its ability to induce calmness. It can also reduce inflammation and boost immune health.
  • Chamomile tea: it is an herb that comes from the daisy-like flowers of the Asteraceae plant family. It can help menstrual pain, helps with sleep and relaxation, and can treat cold symptoms.
  • Ginger tea: ginger tea may provide relief from motion sickness and can alleviate nausea from morning sickness or chemotherapy. Ginger tea may also help manage blood pressure and support heart health.
  • Oolong tea: oolong tea contains several vitamins, minerals, and helpful antioxidants. Oolong tea may decrease body fat and boost metabolism, reducing the risk of obesity and aiding weight loss.
  • Hibiscus tea: the hibiscus plant is rich in antioxidants such as beta-carotene, vitamin C and anthocyanin. It can fight inflammation, lower blood pressure and lower cholesterol.

June 2022

The sun is shining. The weather is warm and the humidity is kicking up. Pools are opening and families are taking time out of their work schedules to visit local parks. The flowers are out and gardeners have their green thumbs ready. Everyone is finding time to pack up their cars and hit the beach or travel internationally to a new place. It’s summertime—the perfect time to listen to your favorite songs or discover new ones. Take some time out of your day and jam out to the songs that make you feel best. Play music while you are taking a shower or put in your bluetooth headphones and listen to rock n roll at the gym. Get pumped up or relax to your favorite r & b jam. 


Music can also be listened to for healing and recovery. Sometimes music can bring tears and sometimes it can bring happiness. At times, you can jam out to music that speaks of someone’s survival and their ability to thrive after. Songs can also be written to spread awareness, to bring healing, and to process trauma for survivors. Below you will find some music by artists that are associated with RAINN. Many survivors have partnered with RAINN and have written songs about their experience as a survivor and to inspire survivors all over the world. The songs below are songs written by survivors and/or artists that are bringing awareness to sexual violence. 

  • Me and a Gun by Tori Amos. Tori Amos is a survivor, singer-songwriter, and the first national spokesperson for RAINN.
  • Til It Happens to You by Lady Gaga which takes a closer look at sexual assault on campus and the impact of this crime on students.
  • Don’t Touch Me by Rahsaan Patterson

May 2022

Have you ever noticed that you feel stuck in one place for too long? Have you felt the need to take a leap into something new but don’t know how? As the flowers begin to bloom and as the weather begins to shift from cold temperatures to warmer temperatures, it can be refreshing to take a step outside of your comfort zone and step into something new. 


Below are a few ways to take a step out of your comfort zone and into the unknown. Diving into activities and hobbies can be new to your body, your senses, and your emotions at first, so remember to be gentle with yourself along the way. 

  • Take a trip to a new destination. If you usually go to the beach, change things up and try out the mountains. If you usually go to a local hiking trail, try out a national park in another state. Visiting unfamiliar places can inspire you to try out things you’ve never done before like new hobbies, restaurants, and  vacation activities. 
  • If you spend most of your workday at home, take your work to a local coffee shop. Switching up your daily routine can bring about fresh ideas and creativity flows. 
  • Have you recently driven past a business and noticed that you feel compelled to try it out or take a look inside? It could be a yoga meditation room, a bakery, a jiu jitsu center, or a nail salon that just opened up. Whatever is pulling you to come in, follow that feeling and explore it.
  • Have you felt the urge to get back into fitness or start a new fitness journey? If so, start with small changes. You can try out workout videos on YouTube for 15-30 minutes at first or invest in gym equipment like dumbbells and jump ropes from your local stores or online.  Visit a gym in your area to see if they have specials or sign up for one-on-one personal training sessions, swim classes, or dance classes. What’s most important is to find the activities that work for you and help you feel happy, confident, and healthy.


Getting out of your comfort zone isn’t always easy. But if you never try, you will never know what’s on the other side. Give yourself the permission to leap. Give yourself the permission to open up a new door. Give yourself permission to shake things up in your routine.


April 2022


For the month of April, focus on a few activities that can help ease your mind, decorate your space, and bring about feelings of happiness and peace. Try to take out time to rest and find some ways to reconnect with yourself. Finding time to reconnect and rest will then allow you to be fully recharged. Below are a few ways you can enjoy yourself and the people around you this month! 


  • Reach out to friends in your area or around the world that you have not spoken to in a while. Carve out time to meet up for dinner or mark down a date on your calendar and plan a virtual date. Spending time with friends is a great way to reconnect with people who mean a lot to you and they can also remind you of the light, passion, and authenticity you bring into the world.
  • When you get the chance, try to go to your local market or grocery store and buy some beautiful, colorful flowers. Decorating your space with flowers and/or plants is a great way to freshen your space up a bit and add some nature in your home. 
  • Each and every person has a different way of defining fun. Some may watch their favorite childhood TV cartoon on their Saturday mornings along with their favorite childhood cereal. Others may find time to craft and create wreaths for the front of their homes. Whatever it is, or however you define fun, give yourself space to get lost in something creative, relaxing, and time-consuming (in a good way).

January 2022

New Year's Resolution: Begin Again

We have finally put 2021 behind us  and have stepped foot in the first month of 2022. January often calls for new beginnings, New Year's resolutions, and new goals. It is an exciting time and an opportunity to begin again, in any way you desire. You may decide to begin a new business or a new fitness goal. You may decide to begin a new routine or clean up the entire house to feel refreshed. Whatever your goal may be, below are 12 questions that you can ask yourself or meditate on for each month this year. You can use each question for journal entries and you can build off of each entry and write more as you see fit.

  1. What are my intentions for 2022?
  2. How can I hold myself accountable this year? Who helps me stay on track? What friendships feel authentic to my own growth?
  3. What are smaller goals that I can work on that can help me create sustainable change in a certain area of my life?
  4. How can I pour into myself this month?
  5. How can I pour into others this month?
  6. How can I practice boundaries and honor my highest self?
  7. What are some things that I can let go of that are no longer serving me and my highest self?
  8. Write down a self-affirmation every day and continue to speak life and love to myself.
  9. What makes me happy? Write them down and do one thing a day that makes me happy.
  10. What makes me feel grounded and at peace? Practice those things when days are stressful.
  11. Write a journal entry everyday this month and write three things that I am grateful for.
  12. Write down all the things you learned from 2022.

Happy New Year to you, from RAINN!

December 2021

Practice Self-Care Before TSA Screenings While Traveling During the Holidays

Traveling during the holidays can be stressful and require a lot of planning. Airports can bring extra anxiety for survivors of sexual violence, because of the possibility that TSA may require pat-downs or other physical interactions during the security process. That’s why RAINN has worked with TSA to identify ways to make the process a little easier for survivors. Here are a few tips.

  • You can print and fill out a TSA Disability Notification Card. While you will still need to go through screening, this will allow you to have an alternative screening procedure, which can be conducted in private.
  • In case you are required to undergo a pat-down, you have the right to request a private pat-down. You can also request to receive a pat-down from an officer of the same gender. TSA officers will explain the procedure to you as they conduct the pat-down so you will know what to expect next. You may ask for a chair to sit in as well, especially if you have difficulties lifting your arms or legs. In addition, there will be a second officer of the same gender present during the pat-down.
  • You are able to request assistance for the TSA screening process by completing Request for TSA Cares Assistance. Travelers requiring special accommodations or concerned about the security screening process at the airport may ask a TSA officer or supervisor for a passenger support specialist who can provide on-the-spot assistance.
  • For child travelers, TSA has developed a screening process for travelers who appear to be 12 years old or younger. TSA will speak with the parent first before proceeding with the screening of a child. TSA is required to assist a child with a disability and/or a medical condition (but will not remove your child from their wheelchair, scooter, or supportive device). Call TSA CARES 72 hours prior to traveling with questions about screening procedures and what to expect at the security checkpoint.

We have created a list of self-care activities and tips that you can practice and have in hand before entering the airport and while passing through security checkpoints.

  • Download the RAINN app for Apple or Android devices. The app provides grounding techniques for before, during, and after TSA screenings.
  • Bring your attention and focus on putting your feet on the ground and feeling the earth beneath you.
  • Bring something with you through the airport with an aromatic scent that helps you feel awake and present.
  • Listening to music or your favorite song before or after TSA screenings can help ease your anxieties.
  • Bring a notepad with markers or crayons that can help you recenter yourself.
  • Practice your breathing. Breathe in through your nose and out through your mouth. Fill your belly up fully and release your tension.
  • Before or after the TSA screening, grab a hot cup of coffee or tea in the airport or a cold cup of water.
  • You can always chat with or call a trained staff member on the National Sexual Assault Hotline before or after your TSA screening at 800.656.HOPE (4673) or online at

These are just some ideas of how to practice self-care this holiday season while traveling. To speak with someone who is trained to help, call the National Sexual Assault Hotline at 800.656.HOPE (4673) or chat online at

November 2021

Practicing Self-Care by Enforcing Boundaries

As 2021 draws to a close, we are entering a season where many families and friend groups plan Thanksgiving feasts, dinners for Hanukkah, gifting presents on Christmas, celebrations for Kwanzaa, and get-togethers for Diwali and Advent. These may include traditional formal and informal events that happen year after year with parents, aunts, uncles, grandparents, sisters, brothers, and close family friends. In light of these events, there may be unfair expectations for you to attend gatherings and reservations that require you to reply at some point. It is often overwhelming for survivors of child sexual abuse (CSA) when the holidays are close and near. There may be feelings of discomfort or fear of having to attend family gatherings with family members who have abused or are currently sexually abusing you or someone in your family. 


While the end of the year often calls us to gather with family, it can also call for us to create boundaries for our safety. If a family member has sexually abused you, you may be feeling conflicted about family gatherings, and that’s okay. You do not have to attend any gatherings that are going to cause you harm or further trauma. You have a right to set boundaries on your own time and you can decide who you spend it with, Feelings of shame and grief may rise as you choose where to place the boundaries. You may feel guilt for not attending an event where your abuser may be present, and that is a normal feeling. You are not alone in having that feeling. It may be hard to say “No, not this year. Not now. I can’t come.” Establishing boundaries is difficult, but it can also be critical in your healing. 


Abuse by a family member is traumatic. Intrafamilial sexual abuse lingers with high levels of betrayal, secrecy, and stigma. Putting boundaries up around this time of year may be critical in moving forward in your truth and voice. If you have been affected by child sexual abuse and need some tools to set boundaries, here are some ways to make space for yourself to feel safe, grounded, and protected. 



  • Block or take a break from family members associated with the perpetrator and the perpetrator on social media outlets.
  • Let your family know you will not be attending family holidays.
  • Take care of yourself and practice self-care.
  • Find helpful coping mechanisms: writing, drawing, running, painting, cooking, aromatherapy, gaming, gardening, house activities, playing with pets, etc.
  • Spend time with those you love and trust, even if they are not in your immediate family.
  • Seek help or a mental health professional. Remember that seeking help does not mean you are weak. It means you are strong.
  • Practice breathing exercises.


These are just some ideas of how to set boundaries and practice self-care this holiday season. 


To speak with someone who is trained to help, call the National Sexual Assault Hotline at 800.656.HOPE (4673) or chat online at


October 2021

Fall Self-Care: Get Crafty!


Tis’ the season of attending pumpkin patches, making halloween activities, baking pies, jumping in fall leaves, and hay rides. It’s the time for family get-togethers, cozy socks, and pumpkin spiced lattes from your favorite local coffee shop. Welcome back to the season of fall with colors of oranges, reds, browns, and yellows painting the streets of our neighborhoods.



Crafting can be a great self-care activity. And fall provides a number of opportunities to access your creativity. For the month of October, here’s a spooky October do-it-yourself (DIY) activity that is affordable, cheap, and cute!



The items below can be picked up at your local dollar store or craft store or even thrift store: 


- 3 Wooden crate boxes

- 1 Wood plaque

- 3 Bulk faux rectangular mini hay bales

- Pumpkin picks, Spiral hat picks, Skull picks

- 1 Woodwork glue

- Acrylic black paint

1: Paint 3 wooden crate boxes and let them dry

2: Place 3 pieces of bulk faux rectangular mini hay bales inside the 3 wooden crate boxes once wood is dry

3: Glue the 3 wooden boxes horizontally to the wooden plaque

4: Use pumpkin picks, spiral hats picks, and other picks as fillers and stab them into the hay

5: Hang up in your house or outside


September 2021

As we lean into fall, families are back on a routine and the weekends get filled up fast with birthday parties, weddings, and last-minute activities before the temperatures drop.

In the midst of busyness, routines, and plans, it is important to take time out to be still. Even with weeks full of activities, noises, and fun, try taking out some time to be centered, quiet, and aware. Instead of walking around your neighborhood, take a new approach during your walk and sit on a nearby bench. Rest on the bench. Listen to the sounds around you like the crickets, the birds, and the sounds of the squirrels rustling in the leaves. If you sit out on a bench during the evening, take a look at the sky and find a star. Focus on that star and what this moment means to you. For this self-care tip, try doing nothing but being still. Let go of the busyness at that moment. Let go of the worries for the next day and the thoughts that fill your mind with what comes next.

Be still. Be quiet. Listen. Focus on what this moment means to you.


August 2021

                     Anchor Yourself this August!

What does it mean to anchor yourself and practice mindfulness? During stressful seasons and times in our lives, practicing mindfulness is important. In a world that is constantly changing and moving, taking time to practice stillness allows us to connect back to ourselves on a more personal and deeper level.

Mindfulness can include activities like:

  • Practicing deep breathing, which can be found on our RAINN app.
  • Bringing your attention and focus on putting your feet on the ground and feeling the earth beneath you.
  • Walking in nature and listening to the sounds around you including the birds, the insects, the leaves. Feel the wind, touch the grass and smell the flowers.
  • Practicing gentle stretches like downward dog, warrior poses, and the lotus pose.
  • Doing a body scan: tune into your body and notice any sensation in your body. This allows you to stay in awareness of noticing any pain, discomfort, or stress in your body.
  • Creating art.
  • Listening to music and meditation tones.
  • Using an aromatherapy pillow or cushion.
  • Writing poetry, short stories, and essays of your choice and interests.
  • Coloring in coloring books.
  • Gardening or starting a vegetable garden.

Practicing self-care isn’t always easy to take on by yourself. To speak with someone who is trained to help, call the National Sexual Assault Hotline at 800.656.HOPE (4673) or chat online at

July 2021

                     Have a Joyful July

The month of July calls for fireworks, time with family and friends, and moments out in the sun. For some, taking time off of work and hopping in their cars to their favorite vacation spots is a priority. For others, late evening bicycle rides watching the sunset with their loved ones are a must. No matter what the plan is, take some time out and cherish the moments that make you feel joyful. 

The summer is a special season since it offers so many individuals the opportunity to get out of the house and get outside. Spending time outside helps you feel more present, and ultimately, rejuvenated. Tap into your senses as you spend time out in the warmth; notice the birds and insects, smell the fresh air, feel the earth beneath your feet, and bring your favorite cold drink with you as you soak in the sun. 


June 2021


June calls for early summer walks, cookouts with family and friends and trips to the beach. With warmer weather and more people out and about, it can also be a time to focus on your health and get outside. We invite you to jump into June and try out some new outdoor exercises for fresh air and a new view.

Grab a jump rope and jump with friends around the neighborhood. Check out new outdoor activities at local parks and campsites. Spend some time playing soccer at the local field or jump in and join a socially distanced marathon run. This month, take some time out and focus on your physical health.


May 2021


It’s Time for Spring Cleaning!

Spring cleaning can be about more than just your home. You can declutter toxic relationships, bad habits, negative talk and negative thoughts. Remember to take out time for yourself this May and care for yourself.

More Self-Care Tips


April 2021


Take Time for You

When you are constantly giving of yourself, it’s easy to feel depleted. While showing up for others is important, remember to take time to engage in activities that bring you joy.

More Self-Care Tips



March 2021


Monitoring Your Social Media

Social media can bring up subjects that are difficult for survivors. Practice self-care by focusing on the kind of content you want to see — and avoiding the other stuff.

Check Out More Social Media Tips

February 2021

Practice Self-care with the RAINN App

The app includes a mood tracker to help you reflect on how you're feeling and figure out the best ways to care for yourself; relaxing visuals from The Monday Campaign to help you destress; and audio exercises from Headspace for calming meditation.

Download it in the App Store or Google Play on your smartphone or tablet.

Learn more about the app!

January 2021

Photo of a cozy winter window nook with pillow and candles

Finding Moments of Sunshine in Winter

Winter can be a hard time for many, including those who experience seasonal affective disorder, which affects mood when there is less daylight. To help, use a light box, take a moment to go outside during the daylight, and stay connected with loved ones.

More Self-Care Tips


December 2020

Photo of a cozy winter window nook with pillow and candles

Navigating Negative Feelings

The holidays can be a time of a lot of joy, but they also can bring up negative feelings. To help cope, it’s important to practice effective self-care and enforce healthy boundaries. If a gathering or conversation makes you uncomfortable, you are allowed to leave. You also can set parameters of topics you are not comfortable discussing.

More Self-Care Tips


November 2020

Graphic in soft yellows and blues with silhouettes of people doing yoga, reading "De-stress IG Live Event"

Let’s Take a Deep Breath

We could all use some self-care. Join RAINN’s special guest, Yoga to Cope, as they guide you through an easy and relaxing yoga practice.

Watch the Yoga Session!


October 2020

Graphic of wall of plants with neon lights saying "and breathe"

Self-Care Tips for Consuming Media

It can be hard to feel healthy and grounded when consuming media, especially for survivors of sexual violence. Take a look at RAINN’s tips for how to stay informed while taking time for self-care.

Read the Tips


September 2020

Graphic of smart phone with RAINN app screen displaying options for service

Take a Self-Care Moment on the New RAINN App

The app’s self-care section includes a mood tracker to help you reflect on how you’re feeling and figure out the best ways to care for yourself; relaxing visuals from The Monday Campaign to help you destress; and audio exercises from Headspace for calming meditation.

Download it in the App Store or Google Play on your smartphone or tablet.

Learn more about the app!

August 2020

It’s Okay to Set Boundaries

Setting emotional and physical boundaries with romantic partners, friends, and family members is important to your well-being. This means prioritizing what you are comfortable with. It could look like choosing to have time for yourself, even if you have to say no to an invitation.

Learn more about self-care

July 2020

Be a Friend to Yourself

Self-care is a way of communicating with ourselves that we matter and are worth taking care of. One simple way to practice self-care is to notice the ways that you talk to yourself. Is that how you would talk to a friend? If not, think about kinder ways of communicating with yourself.

Learn more about self-care

June 2020

Connect with Your Mind and Body Through a Trauma-Informed Yoga Break 

Zoe Lepage of Exhale to Inhale, a trauma-informed yoga practice for survivors, hosted a beginner yoga and mindfulness break for the RAINN community.

Take a break with Zoe

May 2020

Take a Moment to Relax and Find Your Center

Yoga teacher Jackie Reilly recently treated the RAINNcommunity to a free, all-levels, self-care focused yoga session for anyone needing to take a moment of rest and healing.

Find your center with Jackie

April 2020

Self-Care in Challenging Times

In this time of uncertainty, it’s especially important to practice self-care — particularly for survivors of sexual violence. For ideas, check out @RAINN on Twitter and Instagram and share our Twitter self-care thread. You can reply to the thread and share your own tips! 

Check out the thread

March 2020

Self-Care Moment: Flourish Through Healthy Routines

As we prepare to welcome spring, it can be helpful to focus on the things that make us feel our best. Just like your plants need regular watering, having routines can help keep you physically healthy and emotionally nourished.

Learn more about self-care

February 2020

Self-Care Moment: Do Things You Love This Valentine’s Day

Valentine's Day is a great reminder to nurture your relationships—romantic, platonic, and the one you have with yourself. Practicing self-care can be challenging to prioritize, but you deserve to feel cared for.

Learn more about self-care

January 2020

Self-Care Moment: Meditation

Self-care means something different to everyone. For some, it means practicing meditation. This can be as simple as closing your eyes and thinking of a beautiful place, or sitting somewhere comfortable and noticing your breath. Taking a few minutes to check in with your mind and body in this way can help you feel more grounded.

Learn more about self-care

More self-care resources and information:

DNA evidence can increase likelihood of holding a perpetrator accountable.

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Sexual violence has fallen by half in the last 20 years.

More Stats

The National Sexual Assault Hotline will always be free — with your help.

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