This page answers some of the questions you may have about your rights, confidentiality, getting support and what might happen if you report a crime.
Small things can help you feel more in control
Crime and trauma can affect people in lots of different ways. You might feel anxious, upset, frightened or as though everything is becoming too much.
There are things you can try that may help you feel calmer in the moment, as well as things that can help you manage difficult feelings over a longer period.
Things you can try right now
Grounding techniques can help when you feel stressed, anxious or overwhelmed by bringing your attention back to what is happening around you.
5–4–3–2–1 Senses Countdown
Look around you and take your time identifying:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Things I know are true
Remind yourself of simple facts about where you are and what is happening right now.
- My name is...
- I live in...
- I go to... school
- My eyes are...
- My hair is...
- Today is...
- The month is...
- The year is...
This can help bring your attention back to the present moment.
Category Challenge
Choose a category such as colours, animals, foods, football teams or places.
See how many things you can name in that category. Focusing on something simple can give your mind a break from difficult thoughts.
Stand & Stomp
Stand up and notice how your feet feel on the floor.
Straighten your posture, relax your shoulders and breathe in and out slowly.
If it helps, gently stomp one foot and then the other. Pay attention to the feeling of your feet connecting with the ground.
Try Milkshake Breathing
Learning how to slow your breathing when you feel scared or anxious can help your body and your mind feel calmer.
- Put a straw into a cup with a small amount of water or milkshake.
- Take a slow, deep breath in through your nose.
- Breathe out gently through the straw.
- Try to make small bubbles without making the drink overflow.
Things that can help over time
Some things may not make everything feel better straight away, but they can help you manage difficult feelings over time.
Talk to someone you trust
Tell somebody how you are feeling. Just talking about things can sometimes make them feel easier to manage.
This could be a parent, family member, teacher, friend, GP or another adult you trust.
You can also talk to Victim Support Isle of Man on 01624 679950 or email enquiries@victimsupport.im .
Make time for things you enjoy
Activities that keep your hands and mind busy can help you relax and give your brain something else to focus on.
Crafts such as drawing, painting, colouring, knitting, crocheting or sewing can be calming because repetitive activities help you concentrate on what you are doing.
You could also try jigsaw puzzles, building Lego, playing computer games, reading or anything else you enjoy. You don't need to be particularly creative, the important thing is finding something that helps you switch your focus for a while.
Look after yourself
Looking after your body can also help your mind. Try to get enough sleep, eat regularly and make some time for yourself.
Getting outside can really help too. You might go for a walk, run or bike ride, or simply spend some quiet time outdoors.
Try putting your phone or music away for a little while and notice the sounds, sights and things happening around you. Exercise and fresh air can be a useful way to release stress and clear your head.
Take back some control
When everything feels overwhelming, small steps can make things feel more manageable.
Make a plan, write a short list or organise one part of your day. If something feels too big, break it down into smaller tasks and deal with them one at a time.
Give yourself a break or something you enjoy when you complete something. Having control over even one small part of your day can sometimes help you feel better.
Try a mindfulness journal
Writing down how you feel can help you slow down, reflect and notice patterns in your thoughts and emotions.
You do not need to write loads. Even five minutes a day can be useful.
Anything counts — a good lunch, seeing a friend, your favourite song or getting some fresh air.
Write down your emotions without judging yourself for feeling that way.
Write down any moments that stood out to you.
Was there a moment when you felt calm, relaxed or really present?
Pick one small, gentle goal for the next day.
Find what works for you
Different things work for different people. You do not have to try everything — find the things that help you feel calmer, safer and more in control.
If you feel like you are not coping, please tell somebody. You do not have to deal with difficult feelings on your own.