30 Days of Self-Care: A Journey of Hope and Healing for Survivors

30 Days of Self-Care: A Journey of Hope and Healing for Survivors

Healing from sexual assault is an incredibly personal journey, and it can feel even harder when you don’t have the support system you need. But even when you feel alone, there is strength inside you. Over the next 30 days, this guide will help you focus on yourself—your healing, your worth, and your hope. Whether you’re inside your home or stepping outside for a moment of fresh air, each day offers a small step toward reclaiming your strength.

Week 1: Grounding Yourself

This week is all about settling into your body and reminding yourself that you are valuable, no matter what you’re going through.

Day 1: Deep Breathing Take 5 minutes to breathe deeply. Inhale through your nose, hold for a few seconds, and exhale through your mouth. As you breathe, remind yourself: “I am worthy of peace.”

Day 2: Find Your Comfort Spot Find a cozy place in your home where you feel safe and comfortable. Make it your own by adding a soft blanket, favorite book, or anything that brings comfort.

Day 3: Step Outside If you can, take a short walk or sit in your backyard. Feel the air on your skin and notice the sights and sounds around you. Remind yourself: “I am here, and I am strong.”

Day 4: Create a Gratitude List Write down 3 things you’re thankful for today. Even if it feels hard, find small things—a warm cup of tea, the sound of rain, or even just the quiet of your space.

Day 5: Journal Your Feelings Take 10 minutes to write down how you’re feeling. Let your emotions flow without judgment, reminding yourself: “My feelings are valid.”

Day 6: Hydrate and Nourish Make a point to drink water today and eat something that feels nourishing. Tell yourself: “I deserve to care for my body.”

Day 7: Reflect on Your Strength Think about a time in your life when you overcame something difficult. Reflect on that strength, reminding yourself: “I have survived before, and I can survive again.”

Week 2: Reclaiming Joy

This week, we’ll focus on bringing small moments of joy into your day, reminding you that healing also involves allowing yourself to feel good.

Day 8: Dance It Out Put on your favorite song and dance around your room. Let yourself feel free, even if it’s just for a moment.

Day 9: Try a Creative Hobby Take 30 minutes to try something creative—whether it’s drawing, coloring, knitting, or cooking a new recipe. Remind yourself: “I am allowed to enjoy this moment.”

Day 10: Savor the Silence Find a quiet moment today to simply sit and be. Close your eyes and let yourself rest, telling yourself: “I am worthy of peace.”

Day 11: Stretch and Move Take a few minutes to stretch your body. Reach for the sky, bend down to touch your toes, or simply roll your shoulders. Feel your body moving with strength.

Day 12: Write a Kind Note to Yourself Write yourself a short letter of encouragement. It could be as simple as: “I’m proud of you for getting through today.”

Day 13: Treat Yourself Do something small but special for yourself today. It could be taking a long bath, treating yourself to your favorite snack, or watching a comforting movie.

Day 14: Let Light In Open your curtains or blinds and let the sunlight in. Sit by the window for a few minutes and remind yourself: “I deserve to feel the warmth of this moment.”

Week 3: Building Connection

This week, we’ll focus on small ways to connect with yourself and the world around you. Even when you feel alone, you are never truly isolated.

Day 15: Reach Out to a Hotline If you feel comfortable, call a free support hotline (like RAINN’s 1-800-656-HOPE) and talk to someone who can listen. Remind yourself: “I deserve support.”

Day 16: Compliment Someone (or Yourself) Offer a genuine compliment to someone in passing, or look in the mirror and say something kind to yourself.

Day 17: Connect with Nature If possible, go outside and spend time in nature. Whether it’s a park or your backyard, take a moment to feel connected to something bigger.

Day 18: Write Down Affirmations Write 5 positive affirmations about yourself. You could say: “I am worthy of love. I am brave. I am enough.”

Day 19: Listen to Soothing Sounds Find calming music, nature sounds, or a favorite podcast to listen to today. Let the sounds soothe your spirit.

Day 20: Share a Smile Even if you’re feeling low, find a moment to smile at someone you pass, or smile at yourself in the mirror.

Day 21: Light a Candle or Incense Light something that smells good to you and let the scent fill your space. Remind yourself: “I deserve moments of peace and joy.”

Week 4: Moving Forward

This week is about taking small steps toward the future, with hope and courage. Healing is a journey, but you are strong enough to keep going.

Day 22: Set One Small Goal Set a tiny, achievable goal for yourself today. It could be as simple as: “I will get out of bed and have breakfast.”

Day 23: Declutter One Space Choose one small area of your home and spend 10 minutes decluttering it. Clear space, clear mind.

Day 24: Plan for Something Enjoyable Make plans for something small that you can look forward to—whether it’s reading a new book, taking a walk, or calling a hotline for support.

Day 25: Focus on the Present Practice mindfulness today. Wherever you are, take a few minutes to focus on your surroundings—what you see, hear, and feel. Ground yourself in the moment.

Day 26: Celebrate Your Progress Reflect on the progress you’ve made over the past few weeks. Even small steps count. Remind yourself: “I am stronger today than I was yesterday.”

Day 27: Speak a Prayer or Affirmation If faith is part of your life, take a moment to pray. If not, speak a positive affirmation aloud, like: “I am healing.”

Day 28: Pamper Yourself Do something kind for your body today, whether it’s a long shower, painting your nails, or simply resting.

Day 29: Visualize Your Future Spend a few minutes imagining a future where you feel whole and strong. Hold onto that vision, and remind yourself that you are moving toward it.

Day 30: Be Proud of Yourself You’ve made it through 30 days of focusing on your healing. Even if it’s been difficult, you’ve taken steps toward your future. Be proud

of your journey, and remind yourself: “I am worthy of love, healing, and peace.”

You did it!

Kathe'rine