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For survivors of child sexual abuse, self-care is not indulgence – it’s an important part of the healing process.
Our list of trauma-informed self-care ideas for survivors of child sexual abuse (CSA) recognises the unique impacts of CSA, including disrupted body boundaries, shame, developmental trauma, and difficulties with safety, trust, and self-worth. All our suggestions below prioritise choice, pacing, and consent with oneself.
Safety-first grounding (especially for flashbacks)
- Naming the current date, age, and location (“I’m 32, it’s 2026, I’m in my living room”)
- Keeping a grounding object nearby (texture, temperature, weight)
- Pressing feet firmly into the floor or chair
- Cold water on wrists or face to interrupt dissociation
- Orienting to the room: colours, shapes, exits, windows
Body-based care (rebuilding safety with the body)
Survivors of CSA can often feel ‘disconnected’ from their bodies. These practices emphasise non-sexual, non-performance-based connection:
- Gentle movement focused on comfort, not fitness
- Stretching while clothed and in private
- Choosing when, how, and if you engage in body awareness
- Wrapping in blankets or using pressure for containment
- Pausing or stopping any practice the moment it feels ‘too much’
Boundaries and consent with self and others
- Practising asking yourself, “Do I want to do this?”
- Saying no without justification
- Taking breaks from physical closeness, even with safe people
- Choosing clothing that feels protective or empowering
- Re-defining what touch (if any) feels safe now
Working with shame and self-blame
Shame can be an injury of CSA. These practices can help reiterate that what happened to you was not your fault:
- Writing compassionate responses to self-critical thoughts
- Naming shame as a trauma response, not a truth
- Reading survivor-affirming material
- Repeating statements like:
- It was not my fault
- I was a child
- My reactions make sense
RELATED READING: What is Grounding and How Can it Help Survivors of Abuse?
Inner child-focused care
Many survivors of CSA benefit from developmentally attuned self-care.
- Engaging in play or creativity without an outcome or pressure
- Watching or reading comforting, age-appropriate material
- Creating routines that feel predictable and soothing
- Speaking to your younger self with protection and reassurance
- Allowing joy without guilt
Emotional regulation and expression
- Journaling with prompts like ‘What do I need right now?’
- Drawing emotions instead of naming them
- Crying without rushing to ‘fix’ the feeling
- Allowing numbness when emotions feel unsafe
- Reminding yourself that healing is non-linear
Sexuality and intimacy-adjacent Care (optional and gentle)
Only if and when it feels safe:
- Giving yourself permission to opt out of sexual content
- Separating intimacy from obligation
- Exploring what safety feels like before pleasure
- Discussing triggers openly with a trusted partner or therapist
- Letting your boundaries evolve over time
Building safety in daily life
- Creating a morning and evening routine
- Keeping doors locked if it increases safety (without shame)
- Reducing contact with unsafe or minimising people
- Having a plan for anniversaries or triggering dates
- Keeping crisis or support contacts easily accessible
Therapy-integrated self-care
- Scheduling rest after trauma-focused sessions
- Grounding before and after counselling sessions
- Bringing self-care struggles into sessions
- Moving at a pace that prioritises stability over disclosure
- Remembering that counselling is your space
Be kind to yourself. If something feels hard, avoidant, or inconsistent, that doesn’t mean you’re failing. It means your nervous system learned to survive, and you are in the process of healing and repair. This takes time and patience.
If you need support or information related to child sexual abuse, please contact Bravehearts’ toll-free Information and Support Line on 1800 272 831 (Monday to Friday, 8:30am – 4:30pm AEST).