Sexual Assault Crisis Centre

24hr Crisis Hotline   519·253·9667

Wellness and Coping Tips

Some of the following ideas may help you

Admit that you have been through a very stressful event. If you have difficulty accepting and understanding your feelings, it may take longer to get better.

Look for emotional support from family and friends you can trust. Don’t be afraid to talk about your feelings to them.

Facing the reality of what happened will help you in the long run. Talk is the most healing medicine. It is best not to bottle up your feelings but to show them.

Following a trauma, we are more likely to have accidents or become sick. It is important to look after yourself and be more careful than usual. You may feel tired and sad so try to push yourself to do some of the things on the list below. They will help you feel better.

Things to try:

Get plenty of rest, even if you can’t sleep and eat regular and well-balanced meals.

Regular exercise (like walking, cycling and jogging).

Cut back on chocolate, cola and sugar. Your body is already “hyped up”.

Make time for relaxing. Watch a funny program, listen to music or take a warm bath.


Accept yourself. Admit you have been through a highly stressful trauma. Accept your feelings. You are normal and having natural reactions – don’t label yourself ‘crazy’.

Give yourself permission to feel rotten and share your feelings with others who are supportive.


Plan your time – keep reasonably busy. Try to get back to normal activities as soon as possible, but take it easy; do not throw yourself into activities to avoid bad feelings and memories.

Sometimes you will want to be alone but try to stay in contact with your friends or have someone stay with you for a few hours each day.

Do things you enjoy and be nice to yourself. Schedule at least one fun activity each day.

Try to make small decisions like what to eat or what movie to see. This will help you feel in control of your life. If someone asks you a question, answer even if you are not sure. Avoid major life decisions if you can.


Returning thoughts, dreams and flashbacks are normal. Don’t try to fight them. They will get better in time.

Talk to people who care about you, and how you are feeling. Even though it is painful, it is the best way of dealing with what happened.

Sometimes keeping a diary is very helpful. When you can’t talk to others about how you feel, writing it down is almost as good. Keeping a diary can help you write your way through those sleepless hours.

Remember you are having normal reactions; don’t label yourself as ‘crazy’ or ‘losing it’.

Accept Support

It can be a relief to receive support from other people. Sharing with others who understand, also helps.

Your relationships may change and you might find new friends to hang out with. The good things in your life might seem bad all of a sudden. You might feel that you are not getting enough support and understanding and that you cannot give as much as is expected. If you are having a hard time, try to be patient with yourself.

If you are worried or are unsure about anything and would like professional assistance contact SACC at 519-253-3100. Counselling can help you handle the trauma.

Research shows that people who have been through trauma get better faster and more easily when they have support and counsellors who can help them move forward.