Step 3 – Look after yourself
Look after YOURSELF
Being a first responder, witness or supporting someone through trauma can be emotionally taxing.
Remember to seek emotional support and practise self-care in a way that works for you.
Secondary trauma occurs when you experience stress and emotional pain from recounting your own traumatic experience, helping or hearing about someone else’s trauma. Signs to watch out for are emotional exhaustion, difficulty sleeping, anxiety or depression and feeling overwhelmed or helpless.
Practical self-care tips
- Debrief: Find a moment to debrief and reset your emotions.
- Set boundaries: Taking breaks and saying no when necessary is okay.
- Seek professional support: Consider talking to a trauma counsellor or joining a support group for people who help GBV survivors.
- Practice mindfulness: Engage in activities like deep breathing or meditation to help manage stress.
- Stay connected: Talk to trusted friends or family members about your feelings. Don’t isolate yourself. Always keep the victim’s story confidential if that’s their wish.
Long-term self-care strategies
Develop a routine
Regular exercise, a balanced diet, and sufficient sleep are crucial.
Engage in hobbies
Spend time doing activities that bring you joy and relaxation.
Continue education
Learning more about trauma and self-care can empower you to handle stress better.
Educate yourself
The more you understand about gender-based violence, the better you can support victims/survivors effectively and cope with secondary trauma.