As the Brett Kavanaugh confirmation hearings continue, with today's Christine Blasey Ford testimony, the process can feel overwhelming and triggering for survivors. What kinds of self-care methods will help us when the conversation is filled with rape culture?

In general, it's vital that we prioritize ourselves and our mental, physical, and emotional health. But when we need some extra love, it can be hard to figure out how to just breathe. Besides sharing what's worked for me, I asked some experts about what you can do to care for yourself in this difficult time.

1. Have an emergency self-care plan.

Having a strategy in place for when you have an anxiety attack or a sudden post-traumatic stress disorder (PTSD) episode can help you take the steps you need to recenter. Whether it's meditation, deep breathing, going for a walk, or talking to a friend, having a plan in place can help you find peace. It might even help to let a close friend know what your emergency self-care plan is, so they can help support you.

“The truth is, you can't avoid all of it, so it can be helpful to try to think now about strategies that can help you if you get caught up or caught off guard by these stories," says Lena Solow, Teen Vogue’s resident sex educator. "What makes you feel grounded? Maybe you need to remember to take deep breaths and take stock of your current surroundings — think about what you can see, hear, and feel right now. Remind yourself that you are safe. Drink some water. Maybe you have some friends who you know get it, who you can text.”

2. Physical self-care.

Your body is your temple and your home in this world. When you take care of your body, it can help reduce feelings of anxiety or depression. RAINN suggests that you start by asking yourself questions, like: How are you sleeping? What types of foods are you eating? What kind of exercise do you enjoy? Do you perform routines that help you start off your day or wind down at the end of your day?

When I’m feeling triggered, a witchy trick I like to use is to hold a crystal in each hand and alternate squeezes. This is a modification of Eye Movement Desensitization and Reprocessing (EMDR) therapy and really calms me down. Whatever your tricks may be, spend some time figuring out what works best with your body and keep that in mind. Knowing what works for you will help you build a toolbox of self-care methods that will better equip you to take on the world.

3. Find a creative outlet.

For me, healing often comes in the form of artistic expression. Solow says, “You might want to write something of your own. It doesn't have to be anything perfect or beautiful or for publication — just a rant in a blank document or email can get the feelings out.”

This method really helps me — I open the notes section of my phone and let out whatever I might be feeling on the screen. A trigger can come from seeing a person who looks like your abuser or even the same car they drove. In those moments, try to find a safe space to sit down and release your emotions through writing or drawing.

4. Find community and support.

“If you are looking for a support group, reach out to RAINN or your local sexual assault center for information," says Brian Pinero, vice president of victims services at RAINN. "It’s also important to keep in mind when finding a group to look for one that suits where you are in your healing process. If it was a very recent experience, you might heal best in a group tailored toward victims with more recent experiences. Or, if you are a domestic violence survivor, finding a group with other domestic violence survivors.”