Recovery Support
Self Care Techniques
Practical techniques for grounding, emotional regulation, and building stability during and after a GBV experience.
Fast stabilizers for high-stress moments
- Box breathing: inhale 4 counts, hold 4, exhale 4, hold 4 — repeat 3 to 4 cycles to reduce panic.
- 5-4-3-2-1 grounding: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Cold water on wrists or face — activates the dive reflex and slows heart rate within seconds.
- All of these can be done discreetly in public without drawing attention.
Building a daily stability routine
- Consistent sleep and wake times — even approximate consistency helps regulate your nervous system.
- One small physical activity daily — walking, stretching — even 10 minutes reduces stress hormones.
- Limit news and social media that re-expose you to trauma themes, especially before sleep.
- Name one thing each day that felt safe or manageable — small positive anchors help rebuild a sense of agency.
Self-care specific to a GBV situation
- Avoid isolating completely — even brief contact with one trusted person counteracts the shame that GBV often produces.
- Be careful with alcohol and substances — they can feel like relief but amplify trauma symptoms and reduce safety awareness.
- Journaling can help but keep records safe — if your abuser has access to your phone or home, use a private app or destroy written notes.
- Celebrate practical decisions you made for your safety — recognising your own agency is part of recovery.
When self-care is not enough
- Escalate to professional support when distress is persistent for more than two weeks or intensifying.
- Use emergency channels immediately if safety risk rises — self-care cannot substitute for physical protection.
- If suicidal thoughts, self-harm urges, or severe sleep disruption arise, contact a crisis line or go to a health facility.
- Telling your counselor or coordinator that self-care strategies are not working is information, not failure.
Quick answers
What is grounding and why does it help
Grounding brings your attention back to the present moment when trauma responses like panic, flashbacks, or dissociation pull you away from it. Simple sensory techniques — noticing what you can see, touch, or hear — can interrupt the stress cycle within minutes.
Can I do self-care while still in danger
Safety comes first. If you are still in a dangerous situation, the priority is your safety plan, not self-care routines. Once you are physically safe, even small stabilizing actions — breathing, drinking water, contacting a trusted person — help your body begin to regulate.
Is it wrong to feel numb or not feel anything
No. Emotional numbness is a common trauma response. Your nervous system is protecting you. It tends to resolve over time, especially with support. If numbness persists for weeks and prevents you from functioning, mention it to a counselor.