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Survivor Self-Care



Many survivors find it hard to manage their distress or soothe themselves. That’s because childhood trauma makes managing everyday stress difficult. The stress trauma causes is even harder and more regular.  This is because of the way trauma affects our body and mind. 

If we aren’t comforted and told its okay as children, we can look for other ways to calm ourselves down. Some of these can harm us e.g. hurting ourselves, using alcohol or drugs, acting out, being impulsive.  

The good news is that survivors can learn to tolerate their distress as adults. Survivors can also learn how to soothe themselves.   

When you’re feeling vulnerable or fragile the following suggestions can help you feel nurtured and less fragile. 

You might try

·         wrapping yourself up in a soft blanket

·         cuddling a soft toy or pillow

·         hugging and getting a hug from someone you love

·         warm bath

·         foot massage

·         crying

·         cup of hot chocolate

·         hugging a heat pack,

·         playing with the dog or cuddling the cat





Latest Articles



Health Direct


Head to Health


“Blue Knot Foundation has a key role to play in the building of community capacity in care provision to those who have experienced childhood abuse and trauma in any environment.”

NIALL MULLIGAN Manager, Lifeline Northern Rivers

“I think Blue Knot Foundation is a fantastic support organisation for people who have experienced childhood trauma/abuse, for their families/close friends and for professionals who would like to learn how to more effectively work with these people.”

Psychologist Melbourne

“It's such a beautiful thing that you are doing. Helping people to get through this.”


“It was only last September when I discovered the Blue Knot Foundation website and I will never forget the feeling of support and empathy that I received when I finally made the first phone call to Blue Knot Helpline, which was also the first time I had ever spoken about my abuse.”


"At last there is some sound education and empathetic support for individuals and partners impacted by such gross boundary violations.”


Contact Us

Phone: 02 8920 3611
PO Box 597 Milsons Point NSW 1565
Hours: Mon-Fri, 9am-5pm AEST

Blue Knot Helpline
Phone: 1300 657 380
Hours: Mon-Sun, 9am-5pm AEST

For media comment, please contact:
Dr Cathy Kezelman
+61 425 812 197
+61 2 8920 3611

For media enquiries, please contact: 
Jackie Hanafie
+61 3 9005 7353
+61 412 652 439


The information and resources on this site are provided for general education and as information and/or a guide only. They do not replace, and should not be used as a substitute for, counselling, therapy or other services, and should at no time be regarded or treated as professional advice of any kind. Personal needs and circumstances should always be carefully and thoroughly considered to determine the optimal approach in each individual case.