Understanding your options

What longer-term emotional recovery can look like

Emotional recovery often does not follow a fixed timetable.

After sexual or gender-based violence, you may sometimes feel stronger than you did before. At other times, difficult feelings may come back. Both of these can be part of recovery.

Mental health responses after violence are different for everyone. Over time, stress or difficult feelings can change too.

It can include reconnecting with people and activities that matter to you, and finding ways to look after your body and mind.

Some people receive support through counselling or other mental health services. Others turn to people they trust, community networks, or spiritual support. Over time, many people change the kind of support they need and combine different pathways.

There is no single way to recover.

When you might think about support from a professional

You do not need to reach a particular point before you seek support. There is no rule that you must be at a “usual level of difficulty” to receive support.

You might think about speaking with a mental health professional if:

• You are experiencing feelings that are very hard to cope with alone, that have lasted a long time, or that feel like a weight on your mind.
• Changes in sleep, eating, or concentration are worrying you.
• You are looking for a private, confidential place to talk that is just for you.
• You feel stuck, as if your feelings have faded, anxious, or as if you have to stay on alert all the time.
• Everyday tasks or relationships feel harder to manage than they used to.
• You want to talk with someone outside your usual circle.

Types of mental health professionals

Different professionals can support different parts of recovery. The services they offer can vary depending on their role, where they work, and how that service is organised.

Counsellors

Counsellors can offer a safe space to talk about feelings, experiences, relationships, and responses connected with difficult moments in life. What the counselling involves can depend on the kind of counselling offered, the counsellor’s training, and the professional framework they work within.

Psychologists

Psychologists are professionals trained in psychology. They can carry out assessments and offer specialist support with psychological interventions. Different psychologists may work in different areas of training and with different approaches to support.

Psychiatrists

Psychiatrists are doctors who specialise in mental health.

They can assess mental health conditions, provide treatment, and, when needed, talk with you about medication as part of treatment.

Social workers

Social workers can help with the practical and social aspects of recovery.

Depending on their role and the setting they work in, they may be able to connect you with social services, social support, housing, or other resources you need.

The World Health Organization (WHO) also includes psychiatrists, psychologists, and social workers among the professional groups involved in mental health care. Their responsibilities and professional requirements can vary by country and context.

What can happen in counselling

Counselling is usually a series of ongoing conversations with a trained professional.

Depending on the service provider, these sessions may take place in person, by phone, or online.

You decide how much you want to share.

A first session might include getting to know each other, talking about why you have come for counselling, sharing what kind of support you need, and understanding how the counsellor works.

Before you decide to continue counselling, you can ask about confidentiality, the approach they use, how sessions take place, and what you can expect.

Depending on the type of support and the service provider, psychological therapies may be offered one to one, in a group, online, or by phone.

It is completely okay to take the time you need to look for an approach that feels right and comfortable for you.

How to find a service provider who suits you

Seeking mental health support can feel like a big first step.

You do not have to choose the first service provider you come across.

1. Filter the list by the type of support, province, language, and how you would like to get in touch.
2. Keep two or three options. If your first choice does not feel right, or if that service is not available, you will still have others.
3. Get in touch in a way that feels safe and comfortable, and ask your questions before counselling sessions begin.
4. Ask about practical matters such as fees, available times, language, confidentiality, and how sessions take place.
5. Think about whether that person or service is a good fit for you. If it does not feel right, it is completely okay to explore another option.

Questions you might ask before you begin