As a survivor of childhood sexual abuse (CSA), stepping into the world can sometimes feel overwhelming, unpredictable, and even unsafe. The idea of socializing or trying new activities may bring up feelings of uncertainty or hesitation. However, connection—whether with others, nature, or creative expression—can be a powerful part of healing.
Building meaningful connections doesn’t have to come with pressure or high expectations. There are many ways to engage with the world in a way that feels safer, and empowering. Below, we’ve outlined a variety of activities designed to help you nurture yourself and foster connection in low-stakes, supportive environments. Whether you’re looking for gentle movement, creative expression, or opportunities to meet like-minded individuals, these ideas provide a starting point to explore connection in a way that aligns with your comfort and pace.
1. Volunteer for a Cause That Feels Safe & Meaningful
Giving back can be a powerful way to build connection without the pressure of deep personal interactions. Choose a cause that aligns with your values—whether it’s helping animals, planting trees, or assisting in a community pantry. Even if you don’t form immediate friendships, the work itself can be deeply fulfilling and help combat isolation.
2. Join a gentle, structured social group
Joining a trauma-informed art class, writing workshop, or music circle allows you to express yourself in a non-verbal, safe, and healing way. Creative activities can be social but low-pressure, letting you connect with others without needing to share personal details. Consider spaces designed for quiet, shared experiences, such as a book club, meditation group, or gardening project. These allow for companionship without the expectation of deep personal sharing, making it easier to connect at a pace that feels safe.
3. Move Your Body in a Way That Feels Comfortable
Physical activities like gentle yoga, nature walks, or dance can help regulate the nervous system while offering a chance to connect with like-minded individuals. Look for trauma-informed yoga or mindful movement classes where the focus is on body awareness, not performance. As healing is a personal journey and everyone moves at their own pace, you might prefer activities that offer more structure and social engagement. If you’re ready for a slightly more dynamic yet still low-pressure experience, joining a recreational sports league can be a great way to build camaraderie, develop skills, and enjoy social connection in a supportive environment.
4. Try the Smiling Experiment
If social interactions feel overwhelming, start with a low-risk, high-reward activity: go for a walk and smile at as many people as you feel comfortable with. See how many smiles you receive back. Small, positive interactions can help rebuild trust in others while boosting your mood.
6. Send a card or write a letter
Mail a handwritten card to a trusted family member, friend, or mentor. Writing can be a way to express connection without the pressure of a real-time conversation. A simple “I appreciate you” or “Thinking of you” can strengthen relationships and remind you that connection exists, even in small moments.
7. Connect with safe, familiar people
If meeting new people feels overwhelming, start by deepening existing safe relationships. Invite a trusted friend or loved one for a simple, no-pressure activity like having coffee, watching a favorite show together, or visiting a quiet park.
8. Engage in an Online Supportive Community
If in-person socializing feels like too much, online CSA survivor-friendly spaces (such as moderated peer-support groups or creative forums) can be a stepping stone to connection. Look for groups where engagement is optional, allowing you to participate at your comfort level.