How Survivors Heal: Coping Tools and Mental Health Support After Abuse

Leaving abuse is a courageous step. But what comes next can feel just as overwhelming. For many survivors, the trauma lingers long after the relationship ends. Fear, panic, exhaustion, and emotional shutdown are all common. That’s why healing requires more than time—it requires support. 

At the Violence Prevention Center, survivors have access to a range of mental health resources designed specifically for those recovering from abuse. Here are a few of the most effective tools we share: 

Grounding Techniques for Anxiety and Triggers 

When a panic attack hits or a trauma memory surfaces, grounding techniques can help: 

• 5-4-3-2-1: Name 5 things you see, 4 things you feel, 3 things you hear, 2 you smell, and 1 you taste. 

• Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. 

• Sensory grounding: Carry a textured object or essential oil to use when you feel overwhelmed. 

These practices help bring the body out of fight-or-flight mode and back to the present. 

Therapy Makes a Difference 

Talking with a trauma-informed therapist helps survivors understand their responses, build new coping strategies, and feel less alone. VPC offers free individual counseling with trained advocates who specialize in domestic violence. 

For those seeking additional support, therapies like EMDR, CBT, and expressive therapies can also be helpful. If private therapy isn’t affordable, ask a local domestic violence agency about free options. 

Support Groups Foster Connection 

Sometimes, healing happens in community. VPC’s survivor support groups create space to share experiences, learn tools, and break the isolation trauma can cause. You don’t have to talk to participate—just being in a room with others who understand can be healing. 

Self-Care Isn’t Selfish—It’s Survival 

Rest, routine, journaling, creativity, movement, and asking for help are all valid and necessary steps. Survivors are allowed to create lives that feel safe and good. 

You Are Not Alone 

If you or someone you love is struggling with anxiety, flashbacks, or depression after abuse, help is available. Call VPC’s 24/7 crisis hotline at 618-235-0892 or visit VPCSWI.org to connect with services. 

You deserve healing—and we’re here for you. 

Help us continue offering free counseling and emotional support. Your donation to VPCSWI helps survivors access the care they need to rebuild with strength and dignity.