Prioritizing Your Mental Health: A Friendly Guide for Survivors

Oct 08, 2024

Hi there, friend!

If you're reading this, you’ve been through a lot, and I want to start by acknowledging your strength. Surviving trauma, especially sexual assault, can leave you feeling emotionally drained and mentally exhausted. In the middle of it all, it’s easy to forget about taking care of your mental health. But here’s the truth: your mental health is important. In fact, it's one of the most important pieces of your healing puzzle.

So, how do you prioritize your mental well-being? Let’s walk through some gentle steps together.

1. Be Kind to Yourself

First and foremost, remember to be gentle with yourself. You’ve endured something that no one should have to go through, and it’s okay if you don’t have everything figured out. Healing isn’t a straight line, and it’s perfectly fine to have good days and not-so-good days.

Tip: Each day, remind yourself that you are doing your best, even on tough days. Saying something like, “I’m worthy of love and care” can help shift your mindset toward self-compassion.

2. Create Space for Your Feelings

Your emotions matter. Whether you're feeling sad, angry, confused, or even numb, it’s important to create space to acknowledge those feelings. Trying to push them away can sometimes make them feel even bigger. Give yourself permission to feel without judgment.

Tip: Consider setting aside time each day for an “emotion check-in.” You can write in a journal, talk to a friend, or just sit quietly and reflect on how you’re feeling. Acknowledging your emotions is a key part of mental self-care.

3. Set Boundaries That Protect Your Peace

One of the most empowering things you can do for your mental health is setting boundaries—whether it's with family, friends, or even yourself. Healing from trauma can make you more aware of what you need to feel safe and supported, and that’s something you deserve to protect.

Tip: Practice saying “no” when something doesn’t feel right. Whether it’s an invitation or a conversation that feels draining, give yourself permission to step back and protect your peace. Boundaries are a sign of self-respect, not selfishness.

4. Find a Healthy Outlet

Trauma can leave a lot of feelings bottled up, and finding an outlet to release them can be incredibly helpful. Whether it's through writing, art, physical activity, or something else entirely, giving yourself a way to express your emotions can lighten the mental load.

Tip: Try different activities to see what feels good to you. It could be going for a walk, painting, dancing in your living room, or even just talking out loud to yourself. You don’t need to be “good” at it—what matters is that it helps you release tension and feel more grounded.

5. Take Breaks From “Healing”

Sometimes, the pressure to heal can feel overwhelming. It’s okay to take breaks from actively working on your healing journey. Rest is not only allowed; it’s necessary. Give yourself permission to just “be” without always having to process your trauma or focus on recovery.

Tip: Schedule “mental health days” where you can simply relax, do something you enjoy, or even binge-watch your favorite show. Taking time for joy and rest is essential for your mental well-being.

6. Connect With Support

You don’t have to go through this alone. Whether it's talking to a therapist, joining a support group, or confiding in a trusted friend, connecting with others who understand can provide a huge boost to your mental health. It’s okay to ask for help.

Tip: If you're not sure where to start, look for online support communities or local organizations that specialize in helping survivors of trauma. Sometimes just knowing you're not alone can make all the difference.

7. Celebrate Small Wins

Healing can sometimes feel like an uphill battle, but each step forward, no matter how small, is worth celebrating. Whether it's getting out of bed on a tough day, setting a boundary, or having a moment of joy, these are all victories in your healing journey.

Tip: At the end of each week, reflect on something you did that made you proud, no matter how big or small. Write it down or say it out loud to remind yourself of your progress.

Final Thoughts: You Deserve Mental Peace

Prioritizing your mental health is one of the greatest acts of self-care you can give yourself as a survivor. Remember, healing isn’t about perfection—it’s about progress. You deserve to feel peace, joy, and stability, and taking small, intentional steps toward prioritizing your mental well-being can bring you closer to that.

With love and care

Kathe'rine