• Talk to people you trust
• Write down how you are feeling
• Allow yourself to feel sad
• Allow yourself to feel anger
• Value your own judgement - you know what is best for you
• Look after yourself both physically and mentally
• Treat yourself - you are a special person & deserve something to help you remember that
• Watch your use of drugs or alcohol - numbing your feelings might not help
• Draw pictures or write poems or stories
• Write a letter (you don't need to post it) saying how the person has hurt you
• Respect your own decisions about physical or sexual contact
• Give yourself time and space to heal
• Remember what has happened is not your fault!

The rape or abuse may have happened very recently, several months ago or many years ago. If it is causing you distress or unhappiness then we would like to feel that you can turn to us for support: