Your Healing Journey Starts Here.
Intimate partner violence—whether physical, emotional, financial, or sexual—can impact your mind, body, and nervous system, with effects that may be immediate or long-lasting, even after the abuse has ended (more information on the health impacts, here). The good news is that healing is possible.
Everyone heals differently and healing takes time. Take a look at some of the different tools that may help you on your healing journey.
Individual Therapy
Therapy, especially with a therapist who specializes in trauma, can provide a safe space to process your memories and emotions. Some examples of helpful therapeutic techniques include Cognitive Behavioral Therapy (CBT), which can help change thought patterns and Eye Movement Desensitization & Reprocessing (EMDR), which can help the brain reprocess traumatic memories. Take a look at available therapists in Maryland, here.
Support Groups
A recent study found that peer support groups can reduce stress and even lower stress hormone levels in survivors. One of the researchers noted that we all have the power to make a meaningful impact—just by showing up and supporting one another (Letourneau et al, 2024).1 This is hopeful, powerful news. Take a look at our support group offerings, here.
Medical Care
Addressing your physical health is an important part of healing from abuse. Talking to your primary care doctor about concerns you have about your health related to the abuse you have experienced can be a good place to start. (Here are some resources to help.) Health centers are another option for low-cost medical care. Learn more about health centers and where to locate them here.
Other Healing Tools
Along with therapy and support groups, gentle tools like grounding exercises and body-based practices can help your nervous system feel calmer and safer over time. With support and practice, your brain can learn new ways to respond, and your body can begin to heal. If you need to calm yourself, try these ideas. If one doesn’t feel right, don’t use it. Try a different one.
- Calming your nervous system – these acts tell your brain you’re safe now.
- Using grounding techniques – these are simple practices that calm the body and brings focus back to the present.
- Creating an emotional safety plan – a practical tool for protecting your mental and emotional well-being
- Breathing – deep breathing signals the brain and body that you’re safe.
- Mindfulness Meditation – a calming practice that builds awareness of the present moment.
- Journaling- writing things down can improve physical and emotional health.
- Practicing gratitude – this practice can gently help you re-focus toward moments of steadiness.
- Getting out in nature -this practice can help calm your nervous system and reduce stress.
- Creating a “dopamenu” – a simple self-care tool used to help boost your mood.
- Practicing self-compassion – this practice can help us accept and encourage ourselves in a non-judgmental way.
- Practicing self-care – these acts – like eating healthy, moving your body and getting sleep – can help to teach your body it’s safe
**This Wildflower Path Toolkit, from the National Center on Domestic Violence, Trauma, and Mental Health, is FULL of free and accessible, adaptable mind-body-spirit practices to reduce stress and support healing.
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References
- Letourneau N, McManus C, Novick J, Silverstone A. Impacts of Peer Support on Coping and Cortisol Levels for Women Affected by Domestic Violence and Coercive Control. Can J Nurs Res. 2024 Dec;56(4):457-467. doi: 10.1177/08445621241272723. Epub 2024 Aug 16. PMID: 39149993.
