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In honor of Sexual Assault Awareness Month, here are some important self-care tips for when things become too much.

For those suffering from acute or long-term post-traumatic stress disorder (PTSD) and depression, there are often times when these become so overwhelming that it can be difficult to even accomplish the basic functions of daily living. Often we end up in such vicious cycles post-trauma that we are unable to do simple things for ourselves like bathing or cooking, so we end up feeding and prolonging our bouts of PTSD and/or depression. In honor of Sexual Assault Awareness Month, here are some important self-care tips for when things become too much.

1) Get some rest

Notice I don’t say get sleep, because sleeping can be tricky during these times, and we can get upset by the fact that we can’t sleep. Instead of worrying about sleeping, make sure you spend a few hours everyday in a dark room with your eyes closed practicing some deep, soothing breaths. Even if you aren’t asleep, doing this gives your eyes and body a small break. I also find that melatonin or valerian supplements can help me get at least a few hours of uninterrupted sleep. Weighted blankets are also a great investment.  

2) Drink water

We cannot survive without water, it is essential to stay hydrated. I know that the simple action of making the effort to get a glass of water can be enough to not do so, so I recommend keeping bottles around your home, in different rooms. Set a timer to go off at least every hour to remind you to have a glass.

3) Add extra fiber to your diet

Depression and stress mess with our digestive system big time. Comfort foods can also be difficult to digest. Daily fiber supplements like psyllium husk and probiotics can help keep things moving. Also, green smoothies made with protein powder and nut milks can give you a great boost of fiber, phytonutrients, enzymes, and protein so at least your insides can run smoothly. Being constipated only makes emotional issues worse. Let that shit go. Literally.

4) Plan your meals

Whether this is using a delivery service (if you can afford to) or doing a big round of shopping to prep your meals for a week, having food in the house that requires minimal preparation can be a godsend. It only requires that one day of cooking or prep, and it takes out that element of worrying what you will have to eat. Depending on your stress-relievers, the act of prepping and cooking can be quite relaxing. 

5) Cleanse yourself

Like being constipated, being dirty can add to our feelings of hopelessness and despair. A long hot shower or bath can help us wash away not just the grime of the day, but it can also wash away layers of emotional upset. Still, and especially if it’s really cold, the idea of getting soaked feels like a nightmare. Basic bathing, with gentle and non-toxic wipes or a hot washcloth can be the next best thing. If you notice that this is one of the harder things for you to manage when your PTSD/depression is flaring up, consider installing a bidet on your toilet so at least your nether regions stay clean. These bidets can fit underneath your toilet seat or can be a handheld attachment you stick to the wall next to the commode. They aren’t expensive or difficult to install, and can make a world of difference.
Related: POST-RAPE RESOURCES DON’T HELP TRANS WOMEN, BUT THEY COULD

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