Therapy & Support Checklist for Survivors

These days, more people openly talk about therapy than ever before. Yet stigma still lingers—the idea that seeking therapy means you’re “broken” or “deficient.” Nothing could be further from the truth. Therapy isn’t weakness. It’s a resource that can benefit anyone. Maybe it’s the person who appears to have their “ish” together and just wants a neutral ear, or maybe it’s someone who has lived through a non-consensual trauma. For both parties, therapy provides support and perspective.

For survivors of sexual assault, trauma-informed therapy offers a safe place to process what happened, regain a sense of control, and rebuild strength. This checklist is designed to help you take those first steps: finding the right therapist, knowing what to ask, and trying out simple practices that support healing between sessions.

Finding a Trauma-Informed Therapist

Not every therapist has training in trauma or sexual assault recovery. Look for someone who:

• Has experience with trauma survivors (check bios or ask directly).
• Uses evidence-based methods such as EMDR (Eye Movement Desensitization and Reprocessing), CBT (Cognitive Behavioral Therapy), or somatic therapies.
• Understands cultural sensitivity and respects your background and values.
• Offers a safe and supportive environment where you feel believed and not judged.

💡 Tip: Websites like Psychology Today or RAINN’s therapist directory can help you narrow your search.

Questions to Ask in a First Therapy Session

You deserve to feel comfortable and respected. During your first session, consider asking:

• What experience do you have working with survivors of sexual assault or trauma?
• What therapy methods do you use, and how do they work?
• How do you handle moments when a survivor feels overwhelmed during a session?
• What does confidentiality mean in our sessions, and are there any exceptions?
• How often do you recommend meeting, and what is your availability?
• Do you accept my insurance or offer sliding-scale payments?

💡 If you don’t feel comfortable after the first session, that’s okay. You can try someone else. The right fit is more important than sticking it out with the wrong person.

Journaling and Grounding Practices

Between therapy sessions, simple practices can help you stay connected to your healing:

• Journaling prompts:
  • What helped me feel safe today?
  • What thoughts or feelings came up for me this week?
  • What do I want to remind myself when I’m feeling overwhelmed?
    
• Grounding techniques:
  • 5-4-3-2-1 exercise: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
  • Breathing practice: Inhale deeply for 4 counts, hold for 4, exhale for 6. Repeat until you feel calmer.
  • Sensory grounding: Hold a comforting object, like a soft blanket, stress ball, or smooth stone, and focus on its texture.

Therapy & Support Checklist

✔ Research and identify trauma-informed therapists.
✔ Ask about experience with survivors and therapy approaches.
✔ Clarify confidentiality and payment details.
✔ Journal weekly using prompts that foster self-reflection.
✔ Practice at least one grounding technique when feeling anxious.
✔ Check in with yourself: Does this therapist feel like the right fit?