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Self-Care Resources

Self-Care Resources

Heal with Pride

Self-care is self-maintenance and is vital to your health.

Welcome to The Pride Law Firm’s exclusive self-care and wellness resource. In the 10+ years we have spent working with and supporting survivors of assault, we’ve seen the beauty in empowering our clients to protect their emotional health and happiness. We are more than just legal advocates — we’re self-care advocates!

Here is a primer on the value of self-care, and resources stocked with some of our favorite ways to practice self-love. If you do not find what you are looking for, reach out online or give us a call at (619) 516-8166. We are a personal injury firm dedicated to the holistic well-being of our clients, including helping them find justice under the law. 

Don’t forget to check back occasionally for our newest #WellnessWednesday post and additional resources. Remember that Jessica Pride and The Pride Law Firm are here to help you along your journey to peace and restoration.

Jessica Pride

How Parents can Navigate the Search for Legal Help

Cases 4 Causes Podcast | S1: Episode 2

How Parents can Navigate the Search for Legal Help

Cases 4 Causes Podcast | S1: Episode 2

How Parents can Navigate the Search for Legal Help

Cases 4 Causes Podcast | S1: Episode 2

Podcast Transcript

Jeremy Lynch:
What are some things that you might know with your 15 years experience in this type of litigation for parents who find out that their child is or has been assaulted? What is something that they may overlook as they’re navigating the search and the process for finding someone who can help?

Jessica Pride:
Yeah, that’s a good question. And I often think God, if it were my child, what would I want to know or would, I’ve wanted to know? One of the things is if it happens at a school, a lot of times what’s gonna happen is if the school finds out somehow, then you’re gonna get the principal or the vice principal who wants to interview the child. Then they’re gonna call the police and the police wanna talk to them. And then maybe CPS wants to talk to them. And we know that the more time a survivor tells their story, it causes trauma, and kids might think, God, this is my fault. What did they do? They can close up. They may not give all the details. So I think it’s really important. And here in San Diego, we have Chadwick that’s connected to Rady’s Children’s Hospital, which is where a serve minor survivor of abuse goes.

When a report is made there, they have trained forensic psychologists who interview the child. I would rather have my child interviewed by a forensic psychologist in a safe place. And they get dolls out and they say, you know, show me on the Dolly. You know what happened? Or they do it in a way that’s not traumatizing the child. Hey, do you wanna draw a picture? Draw me a picture about what happened. That is a less traumatic way to be asked about what happened than in the principal’s office, where a kid feels like they’re in trouble and they’re being grilled about because the parents and, or the adults are also panicking right now. And a lot of times they have no training in how to question a child sex abuse victim. So I would grab my child and be like, we’re going to Chadwick. And their forensic psych chat cuts, forensic psychologist is going to ask my child what happened.

The second thing, I think that’s really important is therapy, therapy, therapy. That kid needs tools to figure out how to process their trauma, depending on the age of the child, they may not know how to verbalize how they’re feeling. They may have anger issues. They may, you know, start wedding the bed. They might start doing things that parents are going, oh my God, I don’t know what to do. And to help my child get them professionals that can help them get tools to process the trauma. And the last thing I would say is mom and dad, you need help. That is so much. And it, of all the things that could happen in the world, I think everyone’s had a sick child at some point. And when your child is sick and not, okay, your world is not okay. Now imagine your child is sexually abused.

The amount of anger and fear and heartache that a parent goes through. It’s devastating. It is so devastating to a family. The parents still have to remember, they have to take care of their child, and if they don’t fill their cup, if they don’t heal themselves or talk to somebody so they can process their trauma, they’re, they’re not gonna have anything to give their kiddo. So I, and parents always feel too, like, it’s their fault? You know, how did I not see it? How did I not, I should have done something or I would’ve done this differently. That is all part of the grieving and healing process too. And so it’s really important for mom and dad to get help too. And, and the therapist may say, Hey, okay, you get your individualized therapy and the kid’s gonna get their individualized, but then maybe as a family to do family therapy as well, I leave it to the professionals to see what’s needed, but get help. You really need help and support during those times because it’s so hard for a family,

Jeremy Lynch:
A hundred percent. That point is paramount actually because the parents feel violated too, right? They, their, their job is to protect their child and, and you know, that protective nature and service that they provide for their kid was, was stolen, right? It was taken away from them. It was outta their control. And now they feel terrible about letting their kid down. And, you know, if, if I, I can only imagine how, how parents feel when, when something like this happens. So I’m glad you brought that up because I was gonna say, therapy has to go for more than just the child.

Jessica Pride:
100%.

Jeremy Lynch:
I appreciate you sharing that.

Why Is Self-Care So Important?

“Self-care” is a common way to refer to prioritizing your mental and emotional health. It’s widely understood that stress causes real, measurable harm like rapid heart rate, fatigue, skin rashes, hair loss, and mood swings. Self-care practices have the same verifiable 

The reason self-care is important can be found in science-supported wellness data for: 

  • The nervous system: Your nervous system is the network of your brain, spine, and the full-body sensory system. There is research-backed science behind practices like meditation, mindful breathing, and progressive muscle relaxation to improve. Therapies like acupuncture or tapping pressure points also provide proven benefits.
  • Mental health conditions: Self-care includes psychiatric management skills for conditions like PTSD, anxiety, and depression. Carrying objects of significance (touchstones), keeping a diary, and using grounding techniques can help manage triggers.
  • Injury prevention: Maintaining flexibility through yoga, morning stretches, or regular exercise helps prevent tension headaches and tight-muscle injuries like tweaks, sprains, and tears. Avoiding and minimizing these harms reduces aches and pains and the need or desire for painkillers. It also protects your body’s reserves for cell maintenance and stopping opportunistic infections like cold and flu viruses.

Self-care is self-maintenance and is vital to your health. Actions as small as keeping a grooming or beautification routine, making time for hobbies, and setting movement or fitness goals can greatly improve your health and strength. 

How Can I Practice Self-Care?

The National Institute of Mental Health (NIMH) lists these central aspects of self-care:

  • Exercise regularly: With only 30 minutes of physical activity each day, you improve your blood flow, digestion, muscle health, and energy levels. If you don’t have 30 consecutive minutes, remember that smaller amounts of exercise add up. A few 5-minute sessions of desk yoga combined with an evening walk with your partner, child, or pet still gets it done.
  • Eat well: A balanced diet or regular healthy caloric intake is the basis for a strong body and sound mind. It’s recommended to limit alcohol and caffeine, and instead prioritize nutrient-rich whole foods.
  • Prioritize sleep: Sticking to a sleep schedule, practicing consistent pre-bed rituals, and reducing screen time and blue light exposure from phones and other devices helps your body maintain this natural rhythm.
  • Embrace relaxation: Meditation, journaling, and yoga are all examples of relaxation tasks that calm the mind and release tension from the body. Relaxation can be a proactive practice that helps prevent mental breakdowns and harmful inflammation throughout the body.
  • Stimulate interests: Focusing on positive growth by socializing, reading, engaging with music, cooking, or entertainment events creates gratitude for the good things in life that feed your self-development and overall joy.

Practicing self-care is unique to every individual. It means staying in tune with your needs on a mental, physical, and aspirational level, and seeing that those needs are met in manageable and enjoyable ways.

Jessica Pride and the attorneys and staff at The Pride Law Firm have curated lists of books, recipes, mental health resources, and fitness guides to help start or encourage your wellness journey. We can be contacted online or at (619) 516-8166 for emotionally supportive legal help.

What Is Emotional Self Care?

Emotional health is an aspect of your mental health, and emotional self-care means maintaining the tools necessary to cope with both negative and positive emotions. 

Emotional self care can include:

  • Identifying and utilizing healthy coping mechanisms for negative emotions like:
    • Reaching out instead of isolating
    • Maintaining sleep and nutrition during low or stressful times
    • Finding functional alternatives to substance reliance or abuse
  • Balancing positive emotions so they don’t become overwhelming by:
    • Recognizing manic episodes and funneling the energy into positive outlets
    • Halting destructive impulses like overspending, overeating, or taking on too many projects at home or at work
    • Slowing racing thoughts with focusing tactics like mantras or deep breathing
  • Embracing strategies for resilience and reward such as:
    • Setting aside designated time to celebrate achievements like career progress, personal accomplishments, or anniversaries
    • Reflecting on failures or frustrated plans and looking for ways they were learning experiences
    • Avoiding negative self-talk or disparaging thoughts and prioritizing positive and uplifting thoughts — our attitudes can become a self-fulfilling prophecy

If your emotional wellbeing is off, your mental health suffers. Mental health problems can manifest as physical problems due to stress and possible unhealthy coping mechanisms around it like smoking, drinking alcohol, or emotional eating. By nurturing your emotional health, you strengthen a frontline defender against psychological and physical harm.

Where Do I Start in Self-Care?

The time to focus on yourself is now, but there is no rush — gradual change is sustainable change, and every step you take is an equal part of your journey. Here are some basic tips to start prioritizing self-care:

  • Try new recommendations: Look for lists like those created on the Jessica Pride Instagram page with the #WellnessWednesday hashtag. Ask your friends to share what currently interests them. Research those you admire and see what they select for self-care.
  • Diversify your wellness: Wellness of mind, body, and spirit should be balanced in your life. Excessive exercise cannot counteract a stressful mind, just as constant mental input cannot replace moments of rest and reflection. Take from each basket when selecting self-care activities.
  • Lean into your interests: Did you feel exhilaration when playing childhood sports? Did you read voraciously in high school or college? Do you find satisfaction from gardening? Spending time with animals, with family and friends? Recommitting to the activities that you know feed your soul provides a great jumping-off point towards a better way to be.

The tips and resources on this page are a great place to start, and we congratulate you on beginning this journey to sustain and nurture yourself.

Contact Attorneys Who Care

The reason Jessica Pride and The Pride Law Firm emphasize self-care is because we understand just have vital it is to healing after traumatizing and dehumanizing experiences. Our staff is trained in trauma-informed care, meaning we strive specifically to recognize signs of trauma in our clients and their families. We structure our policies, practices, and procedures to avoid re-traumatization.

Part of healing for many who have experienced sexual assault, abuse, or harassment is the self-care of finding closure and justice. 

If you need to speak to experienced attorneys about violations against you or your child, reach out to our San Diego offices online or by calling (619) 516-8166. Your communications with us are completely confidential, and you will be met with the compassion and care you deserve.

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The Socially Skilled Child Molester by Carla Van Dam

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“I received the self-care package from your office. I appreciate it more than you know.”

– Client of Jessica Pride 

“I just received the self-care package from your team, when I opened the box and read the letter from you all, it felt like a hug came right out of the box. Thank you so much, it meant so much to me.”

– Client of Jessica Pride 

“I received the self-care package from your office. I appreciate it more than you know.”

– Client of Jessica Pride 

“I just received the self-care package from your team, when I opened the box and read the letter from you all, it felt like a hug came right out of the box. Thank you so much, it meant so much to me.”

– Client of Jessica Pride 

Follow The Pride Law Firm on Instagram
@thepridelawfirm #metoolawyers

 

Categories

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Guided Self-Care Meditation Video

Ground yourself in peace and security with this 15-minute guided meditation, led by Reiki Master and Meditation Coach Janet Nicksic.

video placeholder

Deep Sleep Meditation Audio 1

Usher your mind into a restful state with an hour of ambient sound, such as singing bowls and melodic vocals.

video placeholder

Deep Sleep Meditation Audio 2

Help your mind and body transition to tranquility during this soothing 4-hour audio of sleep meditation sounds.

video placeholder

Pan-Seared Fish Tacos Recipe

Provecho! Nothing says “self-love” like feeding yourself tacos! Check out this super quick and easy fish taco recipe by MasterChef, Claudia Sandoval.

Scavenger Hunt for Joy

Scavenger Hunt for Joy

Delight yourself in the little things by taking yourself on a “scavenger hunt for joy!” This list of simple pleasures takes you around your home or outdoors.

Cookie Recipe

Chocolate Chip Cookies

Satisfy your sweet tooth with this delicious, wholesome chocolate chip cookie recipe from the experts at Fab Cake Girls! Vegan option included!

video placeholder

Desmond Jasper’s Home Workout

No gym? No problem! Get ready to have some sweaty fun with personal trainer Desmond Jasper as he coaches you through this home workout.

video placeholder

Know My Name by Chanel Miller

“This should be required reading.” Join throngs of readers praising this poignant, powerful, and unflinchingly honest memoir by survivor Chanel Miller.

video placeholder

Facilitated Yoga Video

Follow the extremely gifted Niki Trosky as she leads you to release tension, fear and self criticism through yoga. Suitable for yogis of all levels!

Holistic Stress Relief

Holistic Stress Relief

Diffuse stress and nourish your body the natural way with this short guide to nutrition, adrenal support, and essential oil blends.

Be Mighty Book

Be Mighty by Jill Stoddard

Be Mighty: A Woman’s Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance | Gain victory over anxious thinking with this empowering guide of practical tools to help you face your fears and live the mighty life you’ve always wanted to!

Journey to the heart

Journey to the Heart by Svava Brooks

Journey to the Heart: A 365-Day Guide to Thriving After Trauma | Don’t just survive after trauma — thrive. This compassionate, validating book guides you to healing from abuse with daily encouragement.

The body keeps the score

The Body Keeps the Score by Bessel van der Kolk

The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma | In this powerful #1 New York Times Bestseller, van der Kolk talks about trauma’s impact on the brain and body, while offering new hope for healing.

Entering the thriver zone

Entering the Thriver Zone by Susan M. Omilian

Entering the Thriver Zone: A Seven-Step Guide to Thriving After Abuse | Complete with exercises and practical techniques for breaking patterns of abuse, this inspirational book helps readers confront a victim mentality.

Blind to betrayal

Blind to Betrayal by Jennifer Freyd and Pamela Birrell

Blind to Betrayal: Why We Fool Ourselves We Aren’t Being Fooled | This eye-opening book reveals how we often miss the signs of abuse and even addresses why victims suffer from disbelief from family and friends.

Thriving after trauma

Thriving After Trauma by Shari Botwin

Thriving After Trauma: Stories of Living and Healing | Botwin proves the power of sharing your story in this collection of survivor accounts, interwoven with her own experience and practical steps for overcoming trauma (trigger warning).

The deepest well

The Deepest Well by Nadine Burke Harris

The Deepest Well: Healing the Long-Term Effects of Childhood Adversity | Dr. Harris presents the stunning science on how adverse childhood experienes lead to lifelong ailments and how we can stop the cycle.

Beyond betrayal

Beyond Betrayal by Richard B. Gartner

Beyond Betrayal: Taking Charge of Your Life After Boyhood Sexual Abuse | Considered an essential read by both male survivors and their families, Gartner offers compassionate, practical solutions for recovering from boyhood abuse.

Victims no longer

Victims No Longer by Mike Lew

Victims No Longer: The Classic Guide for Men Recovering from Sexual Child Abuse | In this book written by a therapist, survivors of boyhood assault explore strategies for working through issues like trust, intimacy and making healthy choices.

Joining forces

Joining Forces by Howard Fradkin

Joining Forces: Empowering Male Survivors to Thrive | This book shares the experiences of male survivors who have reclaimed their relationships, emotions and outlook on life (trigger warning).

Grief Day by Day

Grief Day by Day by Jan Warner

Grief Day by Day: Simple Practices and Guidance for Living with Loss | Learn to embrace the complexity of your grief with this guide of daily reflections and practical tools for processing.

Unbound

Unbound by Tarana Burke

Unbound: My Story of Liberation and the Birth of the Me Too Movement | This memoir from Me Too founder Tarana Burke describes her personal survival, powerful activism, and profound belief in the promise of a better future.

What Is a Girl Worth?

What Is a Girl Worth? by Rachael Denhollander

What Is a Girl Worth?: My Story of Breaking the Silence and Exposing the Truth about Larry Nassar and USA Gymnastics | As the first former gymnast to publicly accuse sexual predator Larry Nassar, Rachael Denhollander describes finding strength through her Christian faith to fight against corrupt institutions in this legal thriller and memoir.

The Socially Skilled Child Molester

The Socially Skilled Child Molester by Carla Van Dam

The Socially Skilled Child Molester: Differentiating the Guilty from the Falsely Accused | Dr. van Dam’s description of common types of child molesters (‘grabbers’ vs. ‘groomers’) and their behavioral patterns is vital information for social workers, teachers, healthcare workers, law enforcement, community leaders, and parents—anyone with a duty to protect children.

video placeholder

Facilitated Hypnosis Video

High-Performance Hypnotist De’Anna Nunez helps center yourself and tap into the power of your own subconscious in this 25-minute session.

video placeholder

Harp and Channeled Healing with Shelly Reef

Renowned sound healer Shelly Reef invites you to snuggle in and awaken your inner joy with this hour long session of therapeutic harp and crystal alchemy bowls.

video placeholder

Guided Self-Care Meditation Video

Ground yourself in peace and security with this 15-minute guided meditation, led by Reiki Master and Meditation Coach Janet Nicksic.

video placeholder

Deep Sleep Meditation Audio 1

Usher your mind into a restful state with an hour of ambient sound, such as singing bowls and melodic vocals.

video placeholder

Deep Sleep Meditation Audio 2

Help your mind and body transition to tranquility during this soothing 4-hour audio of sleep meditation sounds.

video placeholder

Pan-Seared Fish Tacos Recipe

Provecho! Nothing says “self-love” like feeding yourself tacos! Check out this super quick and easy fish taco recipe by MasterChef, Claudia Sandoval.

video placeholder

Know My Name by Chanel Miller

“This should be required reading.” Join throngs of readers praising this poignant, powerful, and unflinchingly honest memoir by survivor Chanel Miller.

video placeholder

Facilitated Hypnosis Video

High-Performance Hypnotist De’Anna Nunez helps center yourself and tap into the power of your own subconscious in this 25-minute session.

video placeholder

Desmond Jasper’s Home Workout

No gym? No problem! Get ready to have some sweaty fun with personal trainer Desmond Jasper as he coaches you through this home workout.

Cookie Recipe

Chocolate Chip Cookies

Satisfy your sweet tooth with this delicious, wholesome chocolate chip cookie recipe from the experts at Fab Cake Girls! Vegan option included!

Scavenger Hunt for Joy

Scavenger Hunt for Joy

Delight yourself in the little things by taking yourself on a “scavenger hunt for joy!” This list of simple pleasures takes you around your home or outdoors.

Holistic Stress Relief

Holistic Stress Relief

Diffuse stress and nourish your body the natural way with this short guide to nutrition, adrenal support, and essential oil blends.

Be Mighty Book

Be Mighty by Jill Stoddard

Be Mighty: A Woman’s Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance | Gain victory over anxious thinking with this empowering guide of practical tools to help you face your fears and live the mighty life you’ve always wanted to!

Journey to the heart

Journey to the Heart by Svava Brooks

Journey to the Heart: A 365-Day Guide to Thriving After Trauma | Don’t just survive after trauma — thrive. This compassionate, validating book guides you to healing from abuse with daily encouragement.

The body keeps the score

The Body Keeps the Score by Bessel van der Kolk

The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma | In this powerful #1 New York Times Bestseller, van der Kolk talks about trauma’s impact on the brain and body, while offering new hope for healing.

Entering the thriver zone

Entering the Thriver Zone by Susan M. Omilian

Entering the Thriver Zone: A Seven-Step Guide to Thriving After Abuse | Complete with exercises and practical techniques for breaking patterns of abuse, this inspirational book helps readers confront a victim mentality.

Blind to betrayal

Blind to Betrayal by Jennifer Freyd and Pamela Birrell

Blind to Betrayal: Why We Fool Ourselves We Aren’t Being Fooled | This eye-opening book reveals how we often miss the signs of abuse and even addresses why victims suffer from disbelief from family and friends.

Thriving after trauma

Thriving After Trauma by Shari Botwin

Thriving After Trauma: Stories of Living and Healing | Botwin proves the power of sharing your story in this collection of survivor accounts, interwoven with her own experience and practical steps for overcoming trauma (trigger warning).

The deepest well

The Deepest Well by Nadine Burke Harris

The Deepest Well: Healing the Long-Term Effects of Childhood Adversity | Dr. Harris presents the stunning science on how adverse childhood experienes lead to lifelong ailments and how we can stop the cycle.

Beyond betrayal

Beyond Betrayal by Richard B. Gartner

Beyond Betrayal: Taking Charge of Your Life After Boyhood Sexual Abuse | Considered an essential read by both male survivors and their families, Gartner offers compassionate, practical solutions for recovering from boyhood abuse.

Victims no longer

Victims No Longer by Mike Lew

Victims No Longer: The Classic Guide for Men Recovering from Sexual Child Abuse | In this book written by a therapist, survivors of boyhood assault explore strategies for working through issues like trust, intimacy and making healthy choices.

Joining forces

Joining Forces by Howard Fradkin

Joining Forces: Empowering Male Survivors to Thrive | This book shares the experiences of male survivors who have reclaimed their relationships, emotions and outlook on life (trigger warning).

Grief Day by Day

Grief Day by Day by Jan Warner

Grief Day by Day: Simple Practices and Guidance for Living with Loss | Learn to embrace the complexity of your grief with this guide of daily reflections and practical tools for processing.

Unbound

Unbound by Tarana Burke

Unbound: My Story of Liberation and the Birth of the Me Too Movement | This memoir from Me Too founder Tarana Burke describes her personal survival, powerful activism, and profound belief in the promise of a better future.

What Is a Girl Worth?

What Is a Girl Worth? by Rachael Denhollander

What Is a Girl Worth?: My Story of Breaking the Silence and Exposing the Truth about Larry Nassar and USA Gymnastics | As the first former gymnast to publicly accuse sexual predator Larry Nassar, Rachael Denhollander describes finding strength through her Christian faith to fight against corrupt institutions in this legal thriller and memoir.

The Socially Skilled Child Molester

The Socially Skilled Child Molester by Carla Van Dam

The Socially Skilled Child Molester: Differentiating the Guilty from the Falsely Accused | Dr. van Dam’s description of common types of child molesters (‘grabbers’ vs. ‘groomers’) and their behavioral patterns is vital information for social workers, teachers, healthcare workers, law enforcement, community leaders, and parents—anyone with a duty to protect children.

video placeholder

Facilitated Yoga Video

Follow the extremely gifted Niki Trosky as she leads you to release tension, fear and self criticism through yoga. Suitable for yogis of all levels!

video placeholder

Harp and Channeled Healing with Shelly Reef

Renowned sound healer Shelly Reef invites you to snuggle in and awaken your inner joy with this hour long session of therapeutic harp and crystal alchemy bowls.

CONTACT

Reach Out to Us

If you have been a victim of sexual assault, child sexual abuse, or workplace sexual harassment we are here to answer your questions, provide a free and confidential case evaluation, and connect you to resources. 

By contacting us, you consent to receive marketing communications and other advertisements from Pride Law Firm.

The Pride Law Firm
2831 Camino Del Rio S., Suite 104
San Diego, CA 92108

Hours. M-F 8:30am - 5:00pm PST

Phone. ​(619) 516-8166

Fax. (619) 785-3414

 

 

 

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