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Self-Care Strategies: Nurturing Your Well-Being After Trauma

In the aftermath of domestic violence or sexual assault, the journey toward healing is deeply personal and often filled with challenges. At Citizens Against Physical and Sexual Abuse (CAPSA), we understand that prioritizing your well-being is an essential part of the healing process. In this blog post, we explore practical self-care strategies tailored for survivors, focusing on nurturing your mental, emotional, and physical health as you navigate the path to recovery.

1. Embrace Mindfulness Practices: Finding Peace in the Present

Tip: Incorporate mindfulness techniques into your daily routine to ground yourself in the present moment. Whether through meditation, deep breathing exercises, or mindful walks, these practices can help alleviate anxiety and promote a sense of calm.

2. Establish Boundaries: Prioritizing Your Comfort and Safety

Tip: Clearly define and communicate your boundaries to others. Establishing boundaries is a crucial aspect of self-care, enabling you to protect your emotional and mental well-being. Learn to say no without guilt when needed.

3. Cultivate a Support System: Connecting with Allies

Tip: Surround yourself with individuals who offer genuine support and understanding. Whether friends, family, or support groups, having a network of allies can provide emotional reinforcement during challenging times.

4. Engage in Therapeutic Practices: Art, Writing, or Journaling

Tip: Explore therapeutic practices such as art, writing, or journaling to express and process your emotions. Creative outlets can serve as powerful tools for self-discovery and emotional release.

5. Prioritize Physical Health: Nourishing Your Body and Mind

Tip: Pay attention to your physical health by incorporating nourishing foods, regular exercise, and sufficient sleep into your routine. Physical well-being is interconnected with mental and emotional health.

6. Seek Professional Support: Therapy and Counseling

Tip: Consider engaging in therapy or counseling to receive professional support tailored to your needs. CAPSA clinical therapists are trauma-informed experts in treating anxiety, depression and or other disorders associated with abuse. CAPSA offers free and confidential clinical therapy for adults, teens, and children.

7. Establish a Routine: Creating Stability in Chaos

Tip: Develop a daily routine that provides structure and stability. Consistency in daily activities can contribute to a sense of control and predictability, fostering a supportive environment for healing.

8. Educate Yourself: Empowering Through Knowledge

Tip: Knowledge is empowering. Educate yourself about trauma, its effects, and the healing process. Understanding your experiences can demystify emotions and contribute to a more informed self-care approach.

9. Celebrate Small Victories: Acknowledging Progress in Healing

Tip: Recognize and celebrate small victories along your healing journey. Whether overcoming a fear, establishing a new boundary, or practicing self-care consistently, each step forward is a triumph worth acknowledging.

Closing Thoughts: A Journey of Healing and Self-Discovery

At CAPSA, we recognize the resilience within every survivor and the importance of prioritizing your well-being. Remember that self-care is not selfish; it is a fundamental aspect of reclaiming your life and nurturing your spirit. As you embark on this journey of healing and self-discovery, know that you are not alone. CAPSA is here to support you, providing resources, counseling, and a community that understands the strength it takes to navigate the path to recovery. Together, we empower survivors to prioritize their well-being and emerge from the shadows of trauma into a future filled with resilience and hope.

Here to Help 

At CAPSA, we are committed to providing survivor-centered services that meet the unique needs of everyone who seeks our support. When you call CAPSA at 435-753-2500, you can expect a warm and welcoming response, information and support, advocacy and support, and confidentiality. We want survivors to know that they are not alone and that they have the power to make informed decisions about their safety and well-being. If you or someone you know is experiencing domestic violence or sexual assault, please don’t hesitate to call CAPSA. 

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Hope Begins When You Start by Believing: Why Trauma-Informed Responses Matter for Survivors

At CAPSA, we believe that hope begins when you start by believing. This means that we approach survivors of sexual assault and domestic violence with trauma-informed responses, recognizing the impact that trauma can have on individuals and prioritizing their safety and well-being.  

Why Trauma-Informed Responses Matter 

Trauma-informed responses are essential for survivors of sexual assault and domestic violence because of the impact that trauma can have on individuals. Responding in an appropriate, trauma-informed manner helps prioritize survivors’ safety and well-being. When survivors come forward, they are often met with skepticism and blame, which can exacerbate the trauma they have experienced. Trauma-informed responses, on the other hand, center the survivor’s experiences and prioritize their needs. 

Trauma-informed responses also recognize that trauma can have long-lasting effects on individuals and that recovery is a process. By providing trauma-informed care, survivors are given the tools and resources they need to cope with the impact of trauma and move toward healing. 

How CAPSA Provides Trauma-Informed Responses 

At CAPSA, we are committed to providing trauma-informed responses to survivors. Here are some of the ways we do this: 

  • Survivor-Centered Approach: CAPSA’s services are survivor-centered, which means that we prioritize the needs and experiences of survivors in all aspects of our work. We recognize that each survivor’s experience is unique, and we believe that survivors are experts in their own experiences and that they should be empowered to make decisions about their own healing journey. We work with survivors to develop safety plans that prioritize their safety and well-being. This includes providing information on legal options, counseling services, and emergency housing, all the while providing survivors with choices and empowering their independence.  
  • Trauma-Informed Care: Our staff receive ongoing training in trauma-informed care to ensure that they have the knowledge and skills necessary to provide effective support to survivors. CAPSA’s staff, including caseworkers and therapists, recognize and understand trauma responses, such as the fight, flight, freeze, or fawn responses. This helps in avoiding re-traumatization and responding appropriately to survivors’ needs.   
  • Peer Support: We offer peer-based support groups for survivors. These groups provide a safe and supportive space for survivors to connect with others who have experienced similar trauma. 
  • Collaboration and Referrals: CAPSA collaborates with other local service providers and agencies to offer comprehensive support, effectively establishing a network for referrals, and ensuring survivors have access to various resources. 
  • Trauma-Informed Programming: CAPSA has developed programs and activities that are mindful of trauma, such as yoga, art therapy, mindfulness practices, and support groups. 
  • Cultural Sensitivity: CAPSA is sensitive to diverse cultural backgrounds and how trauma might intersect with various cultural experiences. At CAPSA, we know that providing culturally competent care is crucial to providing trauma-informed services. 

Here to Help

At CAPSA, we are committed to providing survivor-centered services that meet the unique needs of everyone who seeks our support. When you call CAPSA at 435-753-2500, you can expect a warm and welcoming response, information and support, advocacy and support, and confidentiality. We want survivors to know that they are not alone and that they have the power to make informed decisions about their safety and well-being. If you or someone you know is experiencing domestic violence or sexual assault, please don’t hesitate to call CAPSA. 

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CAPSA – Your Expert Trainers on Domestic Violence and Sexual Assault Prevention

Domestic violence and sexual assault are pervasive problems that affect individuals, families, and communities. As a nonprofit organization dedicated to supporting survivors of physical and sexual abuse, CAPSA believes that educating and training employees on these issues is crucial in creating a culture of prevention and support. 

Why Employee Training on Domestic Violence and Sexual Assault is Important 

Domestic violence and sexual assault can have significant impacts on individuals and their ability to work. According to the National Domestic Violence Hotline, 60% of domestic violence survivors report losing their job as a direct result of their abuse. Additionally, survivors of sexual assault may struggle with physical and emotional effects that can impact their work performance and attendance. By providing training to employees on how to recognize and respond to domestic violence and sexual assault, employers can create a safer and more supportive work environment for all employees. 

How CAPSA Can Help 

CAPSA is a valuable resource for employers seeking to provide training on domestic violence and sexual assault. Our expert staff has extensive experience working with survivors of abuse and can provide customized training that meets the specific needs of each employer. We offer a range of training topics: 

  • CAPSA Service Awareness: participants learn the basics and history of CAPSA as an organization and the services they provide, as well as tips on how to recognize warning signs of abuse, how to respond, and how to appropriately refer survivors to CAPSA.  
  • The Impact of Abuse: a comprehensive definition of violence and how it affects individuals, relationships, communities, and workplaces.  
  • Elder Abuse: a deep dive into how abuse disproportionately affects our elderly communities, how to recognize warning signs, and how to lessen the impact. 
  • How to Be a Trauma-Informed Workplace: a discussion on the definition of trauma, understanding trauma responses, and how workplaces can implement policies, procedures, and practices to better help employees who are healing from trauma.  

Here to Help 

Additionally, CAPSA offers ongoing support to employers who have completed our training. Our staff are available to answer questions, provide resources, and offer additional training as needed. At CAPSA, we are committed to providing survivor-centered services that meet the unique needs of everyone who seeks our support. When you call CAPSA at 435-753-2500, you can expect a warm and welcoming response, information and support, advocacy and support, and confidentiality. We want survivors to know that they are not alone and that they have the power to make informed decisions about their safety and well-being. If you or someone you know is experiencing domestic violence or sexual assault, please don’t hesitate to call CAPSA. 

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Start by Believing: How Employers Can Play a Crucial Role in Supporting Survivors of Sexual Assault 

Sexual assault is a devastating experience that can have long-term physical and emotional effects on survivors. Unfortunately, many survivors also face disbelief and victim-blaming when they disclose their experiences to others. As a nonprofit organization dedicated to supporting survivors of physical and sexual abuse, CAPSA believes employers play a crucial role in creating a culture of support and believing survivors.  

The Importance of Believing Survivors 

One of the most damaging experiences for survivors of sexual assault is not being believed. When survivors are believed and supported, it can help them begin healing and move forward with their lives. 

When survivors courageously share their experiences, it takes immense bravery and vulnerability. By believing them, we create a safe and supportive environment that validates their pain and their truth. This validation can be transformative, helping survivors overcome the self-doubt and shame that often accompany their experiences. 

Moreover, when we believe survivors, we reinforce a culture that rejects victim-blaming and shatters the walls of silence and stigma surrounding these deeply sensitive issues. This cultural shift opens the door for survivors to seek the support they need, whether it be from friends, family, or professional resources like organizations such as CAPSA.  

Ultimately, by believing survivors, we stand together in solidarity, providing a collective voice that demands justice, empathy, and compassion. It is through this collective effort that we can break the cycle of violence and create a society that prioritizes the safety and well-being of all individuals, free from the devastating impact of domestic violence and sexual assault. 

How Employers Can Support Survivors 

Employers can play a crucial role in creating a culture of support and believing survivors. Here are some ways that employers can support survivors of sexual assault in the workplace: 

  • Provide Time Off: Survivors of sexual assault may need time off to attend counseling or legal appointments, and employers should be willing to provide this time off without penalty. Additionally, survivors may need time off to deal with the physical and emotional effects of their experience, and employers should provide this time off as well. 
  • Create a Safe and Supportive Work Environment: Employers should create a work environment that is safe and supportive for survivors. This can include providing a private space for survivors to make phone calls or take time off for appointments related to sexual assault.  
  • Train Employees: Employers can also provide training to all employees on how to recognize and respond to sexual assault in the workplace. CAPSA’s Community Engagement department specializes in providing this training and can be contacted for scheduling at 435-753-2500. 
  • Implement Sexual Assault Policies: Employers should have policies in place that address sexual assault in the workplace. These policies should include a clear reporting process as well as support and resources for survivors. 

Here to Help 

At CAPSA, we are committed to providing survivor-centered services that meet the unique needs of everyone who seeks our support. When you call CAPSA at 435-753-2500, you can expect a warm and welcoming response, information and support, advocacy and support, and confidentiality. We want survivors to know that they are not alone and that they have the power to make informed decisions about their safety and well-being. If you or someone you know is experiencing domestic violence or sexual assault, please don’t hesitate to call CAPSA. 

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5 Steps to Take if You’ve Been Sexually Assaulted and/or Raped

First, this is not your fault. These situations can feel incredibly overwhelming. There are resources for you. We believe you and can help.  

*We recognize that there are a lot of barriers to disclosing sexual assault. At CAPSA, our services are confidential- you do not have to report the assault to Law Enforcement to receive support.* 

Here’s what to do:  

 

1. Make Sure You are Safe

After experiencing a sexual assault, it is common that you may experience a variety of things. No emotion or feeling is invalid, as everyone responds to situations differently. Because of this, it is important that you ensure your own safety above everything else.  

2. Seek Support- Call CAPSA

Once you ensure that you are physically safe, it’s important that you seek support. This can look like reaching out to someone you trust, or if you prefer anonymity, CAPSA is an available resource. We will listen, support, and provide you with resources. When you call CAPSA, we ensure that you are in control. We will never make a decision for you. CAPSA can help show you your resources and options. We are a confidential and free resource for those living in Cache Valley, Rich County, and Franklin and Preston, ID.  

3. Consider Medical Attention

It is completely up to you to decide if you want to seek out medical attention and help. Medical facilities are required to report crimes to law enforcement, however, CAPSA is a confidential resource that can help you determine if that’s the step you want to take. CAPSA currently provides support for survivors of sexual assault at Cache Valley Hospital. A SANE (Sexual Assault Nurse Examiner) Nurse can complete a sexual assault forensic exam which helps collect any evidence or DNA into a rape kit. These exams also provide the option to receive pregnancy prevention and STD prevention medications. Exams need to be completed within 5 days or 120 hours after an assault.  

If you are in need of an exam, Cache Valley Hospital is currently the only facility in Cache & Rich counties to provide this service.  

4. After Care and Support

Following an exam, our sexual assault caseworker will follow up with you within 24-48 hours. They will schedule an in-person meeting to explain your rights and options and answer any questions you have. 

5. Explore Your Legal Options

There are many reasons survivors may or may not choose to pursue legal action and report a sexual assault. We encourage survivors to speak with a caseworker who can help you carefully consider all your legal options. Our caseworkers are here to assist you every step of the way as you navigate what feels best for you and your situation.  

 

CAPSA is a non-profit domestic violence, sexual abuse, and rape recovery center serving Cache County and the Bear Lake area. It provides support services for women, men, and children impacted by abuse. All of our services are FREE and confidential. 

 

Call 435-753-2500 for CONFIDENTIAL and FREE resources. 

*Please note Utah is “Mandatory Reporting state” this means any form of abuse involving a minor is required by law to report.  

 

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Sexual Assault Awareness Month

April is Sexual Assault Awareness Month, when we as a community and as a nation take time to learn and better understand the problem of sexual assault and how we can make our communities safer.  

One of the best things all of us can do for survivors is to take the time to learn what services are available for them and understand how to help. So, if someone has been raped or sexually assaulted, here are some of CAPSA’s services which would likely be helpful. 

CAPSA offers services for survivors of rape and sexual assault. All CAPSA’s services are free, confidential, and designed to support survivors as they overcome the emotional, physical, and economic barriers to healing.  

Sexual Assault Response Team 

CAPSA’s Sexual Assault Response Team is a team of Advocates, available 24-hours a day for survivors of sexual assault and rape receiving a sexual assault forensic exam at the Cache Valley Hospital. Response Team Advocates ensure the process runs smooth and keeps the needs of the survivor at the forefront. 

Assistance Filing for Protective Orders 

CAPSA’s Advocates provide assistance to survivors wishing to file for a Protective Order, a useful tool for ensuring safety. Protective Orders provide a legal defense and require abusers maintain distance.  

Therapy 

CAPSA provides therapy for survivors of sexual assault and rape to ensure they have the tools and support to overcome the emotional stress of trauma. CAPSA’s Therapy has no time constraints, meaning whether you experienced your abuse last week or as a child, the service is available.  

Therapy is also available for secondary survivors of rape and sexual assault, because taking care of someone in crisis is not easy and can be emotionally taxing for those providing support as well.  

Sexual Assault Awareness Month provides an opportunity to spread awareness and ensure we as a community are meeting the needs of survivors. Particularly in times of crisis, it is good and necessary for communities to pull together and know how to protect and support one another. 

If you have experienced rape or sexual assault, or if you are struggling to support someone who has, you are not alone. Call CAPSA at 435-753-2500 to find out how we can help.