Remember that you come first.
, the process can feel overwhelming and triggering for survivors. What kinds of self-care methods will help us when the conversation is filled with rape culture?
“The truth is, you can't avoid all of it, so it can be helpful to try to think now about strategies that can help you if you get caught up or caught off guard by these stories," says Lena Solow,. "What makes you feel grounded? Maybe you need to remember to take deep breaths and take stock of your current surroundings — think about what you can see, hear, and feel right now. Remind yourself that you are safe. Drink some water.
This method really helps me — I open the notes section of my phone and let out whatever I might be feeling on the screen. A trigger can come from seeing a person who looks like your abuser or even the same car they drove. In those moments, try to find a safe space to sit down and release your emotions through writing or drawing.
Pinero suggests role-play with a safe person before you have a conversation in which you come out as a survivor. You can call the RAINN hotline and the person who answers can help you navigate this dialogue in a safe way that works for you. It might mean starting off by telling the person something like, “I want to tell you something that happened to me and I need you to just listen and give me the space to walk away if I need to.
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