Healing after sexual assault, abuse, or trafficking can be a lifelong process that can feel overwhelming at first. Some days, even getting out of bed may seem impossible. Other days, you may feel strong and ready to take on the world. That’s the nature of healing; it isn’t a straight line.
But here’s something important to remember: small wins count. In fact, it’s often the little steps you take each day that add up to real progress. You don’t need to have it all figured out right now. You don’t need to “move on” or “get over it” by anyone else’s timeline. What matters most is giving yourself space, compassion, and credit for the victories you achieve, even the ones that seem tiny from the outside.
Here’s how you can slowly reclaim peace, strength, and hope in your life.
Starting the Day with Intention
When you’ve survived trauma, mornings can feel heavy. Sometimes, just opening your eyes and facing the day is an achievement. But you can still get a small win. Instead of expecting yourself to jump into a packed schedule, try setting a gentle intention. This could be as simple as saying, “Today, I’ll drink more water” or “Today, I’ll take five minutes to breathe before I check my phone.”
Starting your day with a kind, manageable goal reminds you that you’re in control of your choices, something trauma often takes away.
Practicing Gentle Self-Care
Self-care doesn’t have to look like bubble baths and face masks (though those can help, too). It can be as basic as meeting your body’s most immediate needs. Try something small like eating one nourishing meal, brushing your teeth, or stretching your arms and legs for a few minutes. This matters because trauma can disconnect you from your body. Simple acts of care are a way to remind yourself: “I matter. My body deserves kindness.”
If bigger steps like therapy or medical care feel overwhelming right now, remember that these tiny self-care rituals are still powerful.
Journaling or Speaking Your Truth
Sometimes, what we don’t say weighs heaviest. Finding a safe way to express yourself can help lighten that burden. Something small you can do is write down three sentences about how you feel, or record a voice note just for yourself. You don’t have to share it with anyone. But giving your feelings a place to live outside of your mind can bring clarity and release.
Over time, some survivors find strength in telling their stories to trusted friends, therapists, or even in legal settings when they’re ready. For now, it’s enough to let yourself know: “My voice matters.”
Creating Moments of Comfort
Healing doesn’t mean the pain disappears overnight. But it does mean you can create safe spaces of comfort, even for a few minutes each day.
Try lighting a candle, wrapping yourself in a soft blanket, or listening to music that soothes you. Why does this matter? Comfort signals safety to your nervous system. These rituals remind your body and mind that you are no longer in danger, even if your heart hasn’t caught up yet.
Reconnecting With Your Body
Survivors often feel disconnected or even betrayed by their bodies. Slowly rebuilding trust can be healing. Try a few deep breaths, a gentle walk outside, or placing your hand over your heart and noticing your breath. These acts can help you feel grounded, reminding you that your body is still yours. Over time, practices like yoga, dance, or even trauma-informed movement therapy can deepen this connection, but it all starts with small moments.
Celebrating Boundaries
Learning to say “no” is a powerful form of healing. Practice turning down something small, like declining a phone call when you’re not up for it. Remember that abuse often strips survivors of their right to make choices. Every time you set a boundary (no matter how small) you’re reclaiming your power.
Allowing Joy
When you’ve been through trauma, it can feel almost wrong to enjoy life again. But joy doesn’t erase what happened; it helps you move forward. What can you do that’s small? Watch a funny video, savor a meal you love, or let yourself laugh with a friend. Remember that joy is not betrayal. It’s healing. Allowing yourself even brief moments of happiness is proof that your spirit is still alive and resilient.
Reaching Out for Support
You don’t have to go through this alone. Try sending one text to a friend, calling a trusted family member, or looking up a local support group. Keep in mind that isolation can make trauma feel heavier. Even one connection can remind you that you’re not carrying this burden alone.
And when you’re ready, reaching out can also include professional support, like therapy, medical care, or even legal help to hold those who harmed you accountable.
Exploring Justice on Your Terms
For some survivors, healing includes seeking justice through the legal system. This might mean filing a sexual abuse lawsuit against the organizations that failed to protect you. Simply researching your legal rights or scheduling a consultation with a trauma-informed lawyer. Whether or not you decide to move forward with legal action, knowing your options can be empowering. It’s one more way to reclaim your voice and your power.
At Stronger Than, we help connect survivors with legal resources designed to support you. The choice is always yours, and justice can take many forms.
Remembering That Healing Is Not Linear
Some days, you’ll feel strong. Other days, you’ll feel like you’re back at square one. Both are part of the journey. On hard days, simply surviving is enough. Give yourself permission to rest. Healing isn’t always about perfection. It can also be about persistence. Every day you keep going, you’re proving your resilience.
Your Wins Matter
Survivors of sexual assault, abuse, and trafficking carry incredible strength, even when it doesn’t feel that way. Every glass of water you drink, every boundary you set, every moment of comfort you allow yourself. It all matters.
You are not defined by what happened to you. You are defined by the courage you show in healing, one small step at a time.
If and when you’re ready, remember that part of healing can include seeking justice. At Stronger Than, we’re here to connect you with compassionate support that’s legal, emotional, and practical, so you can move forward on your terms.
