Support & self-care

One in Four develops resources with information and exercises to support survivors through their healing journey. You can find out about our resources here.


Our publications for survivors include practical exercises to manage trauma symptoms such as flashbacks, panic attacks, nightmares and how to identify triggers, fear, and to manage shame and work towards building healthy relationships.

The Warrior Within

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Below you will find a series of exercises from the One in Four handbook, The Warrior Within.

Self-help Resources

Here are some ideas: You can pick them at random or work through them in order. Take your time with these exercises. You may wish to share your findings with your counsellor.

If you would like to book a counselling session book here

Starting an activity journal
Identifying self-harming behaviours
Taking up physical exercise
Finding a metaphor of your healing
Writing down your childhood sexual abuse experience
Practicing inner experiencing and inner wisdom
Improving your breathing
Identifying your oasis and your safe space
Identifying your strengths, resources and meaningful goals for recovery
Strengths & resources, pleasurable & positive activities
Making a cookie jar
Changing sensory cues
Managing negative beliefs
Creating a mood box or mood basket
Reclaiming who you are and writing a gratitude journal
Exploring your beliefs around crying

If you would like to book a counselling session please contact us here.

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