If you’re reading this, please know this truth: what was done to you is not your fault. You did not deserve it. And you do not have to navigate this alone.
Sexual violence is an experience that no one should ever have to endure—and yet so many women do, often in silence. Whether it happened yesterday or years ago, your story and your healing matter. You deserve support, care, and gentleness.
This guide is here to offer grounding, practical steps if you or someone you love is seeking direction after trauma.
Take what you need. Leave what doesn’t feel right today. There is no “right way” to heal—only your way, at your own pace.
Your Safety and Health Come First
When you're ready, consider seeking medical care. A doctor or nurse can check for internal injuries, offer treatment for pain, test for infections, and provide emergency contraception if needed.
If you’re thinking about reporting the assault, hospitals can also collect evidence using what’s known as a rape kit. Evidence collection is ideally done within 72 hours, but it’s okay if more time has passed—some kits can be done days later. Collecting evidence does not mean you must press charges. It simply gives you the option if or when you’re ready.
Reporting the Assault (If You Choose To)
Whether or not you choose to report is entirely your decision. Some survivors feel empowered by taking legal action, while others prefer not to. There’s no right answer—only what feels right for you.
If you’re considering reporting, local crisis centers can help explain your rights and options. Many offer legal advocates who can walk alongside you during conversations with the police or court system, if you choose to engage.
Even if you decide not to report, writing down what happened or talking to someone you trust can be healing.
Those memories, spoken or written, are yours to own—not carry alone.
Emotional and Psychological Support
Trauma can leave emotional wounds that are invisible but deeply felt. You may experience waves of fear, anger, shame, or numbness. You may feel like yourself one day and lost the next. This is all part of the process.
There are trauma-informed therapists who specialise in helping survivors heal. You might also find comfort in connecting with others through group support—being heard by someone who gets it can be profoundly validating.
You are never “too broken” or “too far gone.” You are whole. You are worthy of care.
Letting Go of Guilt and Shame
It’s common to blame yourself, to replay the “what ifs.” Maybe you trusted someone who hurt you. Maybe you froze. Maybe you had been drinking. Please hear this: you are not to blame. The responsibility lies solely with the person who violated your trust and boundaries.
It can be freeing to talk about these feelings with someone safe—whether a friend, a therapist, or a support group. Speaking your truth can loosen the hold of guilt, and make room for healing.
There is no timeline on healing, I have personally found it comes in waves. Taking the pressure off yourself to reach a more grounded position is generally a beneficial choice - you owe it to yourself to allow yourself to rest and heal.
Coping with Flashbacks and Triggers
After trauma, your nervous system may feel like it’s stuck on high alert. Flashbacks, nightmares, and triggers are your brain’s way of trying to protect you. But they can feel overwhelming.
Grounding tools can help:
- Breathe deeply. Slow, steady breaths signal safety to your body.
- Touch the present. Notice what you can see, hear, feel, and smell around you.
- Remind yourself: “I am safe now. This is just a memory. I am here.”
Therapy can be helpful for easing these symptoms over time, as well as developing a tool kit of modalities to turn too during those tough moments and flashbacks. Flashbacks feel real, and are deeply triggering....please know this - you are NOT alone in experiencing these. I promise in time, they will not be so terrifying.
Reconnecting With Your Body
For many survivors, it’s difficult to feel at home in your body after trauma. You may feel disconnected, numb, or avoidant—and that’s okay. Rebuilding that connection is a tender part of healing.
You might explore:
- Gentle movement. Yoga, walking, or dancing to music you love.
- Mindfulness. Meditation, breath work, or simply being still.
- Self-care rituals. Nourishing your body with kindness, like a warm bath, journaling, or time in nature.
- Herbal support. Finding the right naturopath can assist with anxiety and stress, by supporting the body with herbal medicine.
You Don’t Have To Do This Alone
Isolation can make everything feel heavier. Reach out to someone you trust—a friend, a family member, or a support line. You deserve to be heard, believed, and supported without judgment.
Please click here for a comprehensive Australia wide list of support lines and charities.
Moving Forward, At Your Pace
Healing is not linear. Some days will feel lighter, some heavier. Each step, no matter how small, is a victory. You are not defined by what happened to you. You are worthy of healing, love, and peace.
You are resilient. You are not alone. You are held.
Sacred Care for Sacred Healing
For those seeking gentle, trauma-informed physical care as part of their healing, Sacred was created with you in mind. It was the very first blend I made—at 14 years old—for my own recovery after sexual violence.
As a survivor navigating the silent aftermath of sexual violence, at just 14 years old, I began to create a remedy to support my injured body, so I could attend school and use the bathrooms without my friends hearing my pain.
What bloomed was Sacred, a blend infused with Calendula and LAvender, carefully crafted to soothe injuries and inflammation where gentleness is needed the most.
Sacred became my quiet companion during a time when words failed. It's why I am here today, sharing my family's recipes with women who may also be silently searching for relied.
Crafted with certified organic ingredients, Sacred is free from essential oils and known irritants. It’s safe, nurturing, and designed for tender care during trauma recovery.
This is care made with love, from someone who understands. You are seen. You are supported.
Our emails are always open,
Love Summah xx