Friday Self Care


Taking care of ourselves is complicated. Healing is different for every survivor.


We asked folks in SACHA’s waiting room how they take care of themselves. Some of their thoughts with cats:

  • Making something (drawing, writing, sculpting, painting, etc) extremely self indulgent and just for myself.

Art GIF - Find & Share on GIPHY

Cat GIF - Find & Share on GIPHY

  • Friends

Kitty GIF - Find & Share on GIPHY

Continue reading


A Week After the Ghomeshi Verdict: #WeBelieveSurvivors


Survivors of sexual violence: We believe you!

Hamilton believes survivors.


SACHA volunteers and their cats believe survivors.

SACHA Staff believe survivors.

sacha staff

Yellowknife believes survivors.

Grandmothers and their grandchildren believe survivors.

grandmothers Continue reading

Self Care Hour


We came up with sixty self care ideas. Enough to do one a minute for an entire hour!

Taking care of ourselves is essential and looks different for everyone. What worked yesterday might not work today. Try out new ideas and old faves and see what works for you.

1. Call SACHA’s 24 Hour Support Line – 905.525.4162
Multi Language Service 5


3. Have a temper tantrum. Kick and punch a pillow.

4. Watch a movie that makes you laugh.

5. Take a bath.

6. Read a book that helps you escape.

7. Make a list of beautiful things.

8. Write a letter to the child that you were. Tell that child the things an adult should have said.

9. Open your curtains, let in sunlight.

10. Make a fort and snuggle in it.

11. Take a walk.

12. Jump in a puddle or play in mud.

13. Scream into a pillow.

14. Doodle.

15. Go cloud watching.

16. Tell your story.

17. Cuddle your pet. Or someone else’s.

18. Cry. #CryPositiveSpace

19. Unplug for an hour. Turn off your phone.

20. Stretch.

21. Write down your thoughts.
French Mastiff puppy chewing a pencil in front of blackboard

22. Boogie to your favourite song.

23. Write a list of all your successes and strengths.

24. Allow yourself to feel what your feeling.

25. Be silly and playful.

26. Visit a pet store.

27. Make a list of why you are awesome.

28. Edit your newsfeed, unfollow the negativity.

28. Do something kind for yourself. Even if it’s uncomfortable. Especially if it’s uncomfortable.

29. Go to a park and people watch. Or dog watch. Or bird watch.

30. Wear your favourite outfit.

31 Visualize yourself winning.

32. Put post-it notes up around your house to remind yourself of your strengths.

33. Make a #SelfCare box.

34. Use positive affirmations.

35. Ask for help.

36. Express yourself through art.

37. Give yourself alone time.

38. Ask someone you trust what they like about you. Really listen.

39. Fly a paper airplane.

40. Read a comic book or awesome graphic novel.

41. Workout at the gym.

42. Light a candle.

43. Bake chocolate chip cookies.

44. Play with play-doh.

45. Squeeze a stressball.

46. Slow down.

47. Watch cute animal videos!

48. Meditate.

49. Try on all the funnest glasses at an optical shop.

50. Wear your pjs all day.
tweet52 (2)

51. Put on your fanciest outfit.

52. Make a cup of hot beverage in your favourite mug.

53. Put on a playlist of your favourite songs.
cat party

54. Sing along.

55. Plan a hang out with a friend.
cat boxes

56. Let yourself be grumpy.

57. Eat your favourite snack.

58. Make a calming glitter jar.


59. Saying ‘no’.

60. Remember you are enough.
tweet60 you are enoughcat boxes

Be Kind To Yourself


When the stories of survivors are told in ways that are actually compelling in the media, it’s easy to get drawn in.

Sometimes – no matter how sensitively a survivor’s story is told – it can still be triggering.

Maybe the details of abuse, the coping strategies used or the healing journey bring up difficult memories and emotions for you.

Remember, it is always ok to decide to not watch a show, listen to a song or read a book if it makes you uncomfortable.

Be kind to yourself. As Audre Lorde – feminist writer and activist – once said “Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”

audre lorde

SACHA’s 24 Hour Support Line is always here to listen – 905.525.4162.

Banner image by Chi Bird.

SACHA Broadcast — Feminist Links & Hijinks No. 26


Within the social work world, many members of the profession (especially supervisors) explicitly promote “self care.” That’s great, and appropriate. We should encourage professionals to put on their own oxygen masks before they help others with theirs.

In fact, some people conclude that the high rates of turnover within the profession are specifically connected to insufficient self-care. However, this conclusion is incorrect. The drop-out rates within the field of social work have less to do with individual social workers’ abilities to self-care, and more to do with agencies’ abilities to promote self-care as a culture.

— The Myth of “Self Care” and How Structural Inequality is the Real Culprit, from anachronistica


After spending a week researching the ongoing Lululemon hoopla, some particularly observational friends guided me to a few excellent xojane articles about black bodies in yoga classes. The first article regarded one woman’s observations of a black woman in her yoga class (“It Happened to Me: There are No Black People in My Yoga Classes and I’m Suddenly Feeling Uncomfortable With It“). The second article was a response from a black woman who read the first article (“It Happened to Me: I Read an Essay About a White Woman’s Yoga Class/Black Woman Crisis and I Cannot“).  The third article came as a response to both, from the perspective of the assigning editor of the original piece:

As the assigning editor, I’d like to respond to some of the criticism.

Because there are a lot of things that I don’t give a fuck about — pageviews among them — but the one thing that I give a huge fuck about is race, and the conversations surrounding race.

Throughout my life as a person, a black woman, a writer and editor, author, mother, daughter, partner and friend, it has always been an integral part of my existence to listen and question, invite and engage in dialogs about race. How can we look at issues surrounding race, racism, cultural appropriation and race consciousness in nuanced, unprecedented ways that will help move not merely the conversation, but the actual systemic foothold of the segregationist, tribal thinking that hurts and hinders the growth and emotional health of both black and white Americans alike.
The same day, this yogi posted her favourite and least favourite poses.

___________________________________________________ shares more on a new Dutch feminist porn channel making its way to the U.S. Yes… THE U.S.A. Weird, I know.


For stat collectors and others interested in the rampantly growing Prison Industrial Complex:

“In the U.S., where ninety-six percent of the reported perpetrators of rape are white, eighty percent of the men in prison for rape are black.”

— Joseph Weinberg & Michael Biernbaum, Conversations of Consent: Sexual Intimacy without Sexual Assault (via Kim Katrin Crosby)


Const. Ludjero Café, courtesy COLIN MCCONNELL / TORONTO STAR

Const. Ludjero Café, courtesy COLIN MCCONNELL / TORONTO STAR

In today’s Star coverage, “a former tow truck driver says two police officers mounted ‘a ‘campaign’ of harassment’ that involved taunting him with dildos to get him off the road.”

$1.4 million lawsuit against OPP claims harassment, threats of sodomy

— by Jennifer Pagliaro of

Last I checked, that’s sexual harassment.

—  compiled by Amelia

What are Triggers? How Can We Deal?


Last week, my co-TBTN blog editor Erin and I sat down to work through the plan for Trigger Warnings here on the blog.

As we worked through this, I found myself comfortably able to admit — Trigger Warnings and talk of triggers? Kind of triggering for me sometimes.

Today, I sat down with an enormous stack of resources from an amazing ‘zine called A World Without Sexual Assault. There in, I found a section about triggers. The first time I scanned through the package, I attempted to read more. Almost instantly, I got through four paragraphs without reading a word. I’d drifted off into memories of super unhappy past experiences.

Today, I tried again. I have coffee, Fugazi, and strong friends around. This is what I learned:

About the Content of this Blog…


This blog was started as a forum to talk about tough stuff that affects most people’s lives.  While this can be tough stuff to read and talk about these are discussions that need to be happening in our communities.

Some of the material we post on this blog may be triggering.

Whatever feelings that come up while reading any blog (anger, fear, joy) they are not feelings you need to deal with alone.

There are infinite ways to cope with difficult feelings or to take care of ourselves!

One idea could be to call SACHA’s twenty-four hour support line to chat – 905.525.4162.  Folks of any gender who are survivors, supporting survivors or wanting to talk about challenging topics like sexual violence and other forms of abuse are welcome to call anytime.

What are some things that you do to take care of yourself?