This page is one of our publicly available resources addressing mental and emotional wellness. To see a list of the other public pages related to mental and emotional wellness, mouse over the Mental and Emotional Wellness tab at the top right.
“Hey all! When I spoke [at the April RA] mental health panel I mentioned I’d made a handout for supporting folks who are dealing with PTSD. Here it is! – Kai”
Strategies for the survivor
- Ground – get yourself back in the present
- Deep breathing (breathing into the abdomen for a count of 5, holding the breath for a count of 1, exhaling for a count of 10)
- Detailed visualization of something that makes you happy (your dog, your grandma, a beautiful island, your birthday cake from 3rd grade – whatever works)
- More techniques here!
- Learn how to ask for support from friends or family
- Use online/hotline resources – these are free, anonymous, and available 24/7
- Consider seeking therapy with someone who specializes in trauma
Strategies for the survivor’s partner
- Make sure you have people you can go to for support when your partner is triggered (it’s good to clear this with your partner beforehand so they do not feel their privacy has been violated)
- Use online/hotline resources – they’re for friends and family too, not just for survivors!
Things to do when someone is triggered
- Ask the person what they need – space, touch, some tea, maybe a nice cat video…?
- Have this discussion at a neutral time – i.e., before the person is triggered. It can be hard for them to articulate what they need/want when they’re already triggered, and being asked what they need can actually cause more stress.
- Reassure the person that you are there for them and that you are not judging them for their distress
- Help the person re-ground into the present (use grounding strategies, turn on the lights, etc.)
- Grounding techniques
24-hour hotlines:
- Bay Area Women Against Rape: 510.845.7273
- Rape, Abuse, and Incest National Network: 800.656.HOPE