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1. Acknowledge and Validate Your Experience

• Recognize that your feelings—anger, shame, sadness, or confusion—are normal responses to trauma.
• Avoid blaming yourself. Survivors are never at fault.

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2. Seek Safe Support

• Therapy: Trauma-informed therapists, especially those trained in sexual assault recovery, can help process your experience and rebuild self-esteem.
• Support groups: Being with other survivors can reduce isolation and provide understanding.
• Trusted friends or family who validate your feelings and respect your boundaries.

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3. Reconnect With Your Body

Rape can make your own body feel unsafe. Slowly reclaiming it is important:

• Gentle physical activity—like walking, yoga, or dance—can help you feel in control again.
• Practices like self-massage, stretching, or even just sitting quietly with yourself can rebuild trust in your body.
• Explore sensuality or pleasure at your own pace, without pressure, as a way of reclaiming joy in your body.

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4. Redefine Womanhood on Your Terms

• Understand that womanhood is not defined by trauma. Your femininity is your own to embrace—through your style, creativity, sexuality, or personal achievements.
• Journaling or creative expression can help you define your identity beyond the assault.

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5. Set Boundaries and Reclaim Power

• Assert control over your environment, relationships, and choices. Even small acts—like saying “no” or making decisions about your daily life—are powerful.
• Consider practices that reinforce autonomy, like self-defense training or assertiveness workshops.

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6. Spiritual or Personal Healing

• If faith or spirituality is part of your life, reconnecting on your own terms can be restorative.
• Meditation, prayer, or other reflective practices can help integrate trauma and foster inner strength.

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7. Celebrate Yourself

• Recognize your survival and resilience. Simple daily affirmations—acknowledging your strength, beauty, and worth—can shift self-perception over time.
• Engage in activities that bring you joy and help you feel alive, confident, and free.