Recovery can take many forms.
Recovery is not a straight line, and it doesn't look the same for everyone. The pathways below are not steps to complete — they are doors you can open in any order, whenever you're ready.
You can start anywhere.
Pathways you might explore
Open any pathway to read a little about it. Nothing here is a requirement — take what is useful and leave the rest.
Understanding what you're feeling
There is no “right” way to feel after a distressing experience. Your responses may change from day to day, and whatever you are feeling is valid.
- You may experience numbness, confusion, anger, sadness, or even a sense of calm. These can all be part of how you process what happened.
- You may also notice physical changes, such as difficulty sleeping, changes in appetite, tiredness, or changes in your energy levels.
- You don’t need to label or fully understand your experience right away. It’s okay to take your time and begin making sense of it at your own pace.
Finding emotional support
Support can begin in small, manageable ways — through a helpline conversation, a support group, or simply learning about the options available to you.
- Peer support groups can connect you with people who have had similar experiences and may help you feel less alone.
- Remote support options, such as phone or online sessions, can offer greater privacy and may feel more comfortable.
- Try what feels right for you. You can explore a type of support and step back or try something different if it doesn’t feel helpful.
Connecting with trusted people
For many people, having someone they trust can make difficult experiences feel a little easier to navigate. This might be a friend, family member, teacher, or someone in their community who is willing to listen.
- You decide what to share, when to share it, and who to share it with.
- A trusted person can help you explore your options without making decisions on your behalf.
- It’s okay to ask for what you need, whether that’s someone to listen, keep you company, or help with something practical.
Exploring professional support
Counsellors, psychologists, and other mental health professionals can offer structured and confidential support. Exploring your options does not commit you to starting treatment or working with a particular professional.
- Ask questions before booking. You can ask about a professional’s approach, experience, and what to expect from a session.
- Finding the right fit can take time. It’s okay to speak with more than one professional before deciding who feels right for you.
- Choose the level of support that suits you. Professional support can be short-term or continue for longer, depending on your needs and preferences.
Understanding your legal options
Learning about your legal options does not mean you have to take legal action. Simply having information about your rights and available options can help you make decisions when you feel ready.
- Legal-aid services can help explain your options and guide you through processes in clear, accessible language.
- You can seek information without making a complaint or starting a legal case.
- Take the time you need to understand your rights and options. You do not have to make a decision before you feel ready.
Building longer-term wellbeing
Over time, many people find ways to rebuild a sense of stability through everyday routines, supportive relationships, creativity, movement, rest, or other activities that feel restorative to them.
- Small routines and familiar rituals can help create a greater sense of stability and safety.
- Connection and a sense of belonging can be valuable, alongside any professional or formal support you choose.
- Setbacks can happen along the way. They do not mean you have failed or that your progress has been lost.
Go at your own pace
Whether today is a day for reading, reaching out, or resting — all of it counts.
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