Finding small, safe steps to manage difficult feelings after childhood sexual abuse can be hard when emotions, memories or self-blame feel overwhelming. The printable PDF brings together simple trauma self-care ideas for adult survivors, including looking after physical health, finding a safe space, talking to trusted people, relaxation, mindfulness, creative activities and ways to soothe anger or sadness.
This self-care PDF for adult survivors of child sexual abuse offers a calm, printable way to gather practical ideas for coping with difficult feelings, memories, self-blame or low mood. It may be useful for adults affected by childhood sexual abuse or CSA who want simple prompts they can revisit at their own pace, either independently or with someone they trust.
The handout supports personal self-care planning by covering everyday areas that can affect wellbeing, including exercise, eating well, sleep, reducing caffeine, smoking and alcohol, creating a safe space, talking about feelings, peer support, breathing techniques, relaxation and mindfulness. The layout makes it suitable to print, keep in a folder, add to a wellbeing plan, or use as a gentle discussion starter in counselling, support work or peer support sessions.
It also includes prompts for noticing and challenging automatic negative thoughts, building a toolbox of positive thoughts, using art or creative writing, and finding safer ways to express anger or soothe sadness. Survivors, practitioners and support services can use it for home learning, recovery conversations, worksheets, one-to-one sessions or group activities where the focus is on manageable self-care steps. View, download or print the PDF when a clear reminder of supportive options would be helpful. This resource was created by MindWell Leeds.
