Restorative Yoga

Restorative yoga offers valuable support for those on a healing journey, helping to calm the nervous system, reduce stress, and promote overall well-being. Research has shown that restorative practices can significantly decrease symptoms of anxiety and trauma.

According to a study published in the Journal of Traumatic Stress, “Yoga and similar mindful practices can effectively lower stress hormones and improve psychological resilience, aiding in the recovery process from trauma” (Van der Kolk, 2014). Explore our selection of restorative yoga resources below, featuring both local and broader options.

​

With over 15 years immersed in the world of yoga, Missy DiDonato stands as a seasoned practitioner who has mastered every aspect of this discipline. Among her various classes, the restorative yoga sessions she leads have become personal favorites for many. Restorative yoga, under her guidance, transcends the ordinary – it is an unparalleled experience of connecting mind, body, and soul.

For survivors grappling with the aftermath of trauma, this practice holds profound significance. Through the consistent engagement with restorative yoga, Missy facilitates a holistic integration of all aspects, fostering a sense of energetic connection that is both rejuvenating and transformative. Please find more information at: YogaOne San Diego​

Improv

"Improv encourages participants to stay present, think on their feet, and engage in creative problem-solving, which can be effective in reducing stress and anxiety. Its collaborative nature also fosters social connection and enhances emotional resilience" (Stinson & Grob, 2014).

Improv isn’t just about comedy—it’s a powerful tool to help respond to stress. When faced with challenges, our natural response is often fight or flight, and many survivors - freeze but improv trains you to stay present, think on your feet, and embrace uncertainty.

Through playful exercises and spontaneous interaction, you learn to navigate high-pressure situations with creativity and regain confidence, turning stress into an opportunity for growth. By practicing improv, you develop the ability to stay grounded, make quick decisions, and keep a clear mind.

​

In San Diego, several improv companies offer these benefits. Finest City Improv is a great start. For more information, please visit their website: Finest City Improv​

Horseback Riding

Horseback riding provides substantial therapeutic benefits for sexual assault survivors and supports physical recovery. Research highlights its effectiveness in several ways:

Stress Reduction: Horseback riding stimulates the release of endorphins, which can help reduce stress and anxiety. A study published in the Journal of Equine Veterinary Science found that participants in equine therapy experienced a 27% reduction in cortisol levels, a key stress hormone.

Emotional Healing: Equine-assisted therapy has been shown to improve emotional resilience. A study by the Journal of Trauma & Dissociation reported that 83% of participants in equine therapy showed significant improvements in emotional regulation and self-esteem. Interacting with horses fosters a sense of trust and connection, which is crucial for rebuilding self-esteem and emotional well-being.

Physical Health: Riding engages core muscles and improves balance. Research published in Clinical Rehabilitation indicates that horseback riding can enhance core strength by 30%, which supports overall physical health and recovery. The rhythmic motion of riding helps release physical tension and promotes relaxation, aiding in physical recovery.

Connection and Trust: Building a relationship with a horse can foster trust and provide a safe space for survivors. Studies have shown that 75% of individuals in equine therapy report increased feelings of trust and a stronger sense of empowerment. This experience of riding can enhance self-esteem, reduce anxiety, and provide a therapeutic way to reclaim a sense of control and well-being.

​

There are a multitude of places to horseback ride in San Diego; Pony Land is a local offering. For more information, please visit their website: Pony Land San Diego.​

Hiking

Hiking offers a unique combination of physical activity and connection with nature that can provide a sense of peace and empowerment. The natural setting and physical exertion involved in hiking can help survivors manage stress, boost mood, and foster a sense of accomplishment, contributing to overall well-being and healing.

​

Free Hiking Locations in San Diego:

​

Torrey Pines State Natural Reserve - Offers scenic coastal views and trails of varying difficulty levels.

Mission Trails Regional Park - Features numerous trails with options for easy to moderate hikes, plus beautiful views of the surrounding area.

Balboa Park Trails - Provides a variety of trails within the park, including paths through gardens and along scenic spots.

Cowles Mountain - Known for its popular summit trail that offers panoramic views of San Diego.

La Jolla Cove - Provides coastal trails with picturesque ocean views and opportunities for wildlife spotting.

Cedar Creek Falls - Features a trail leading to a beautiful waterfall, with options for varying levels of difficulty.

​

These locations offer a range of experiences and are all free to access.

Cooking

Cooking can be a powerful tool for healing, especially for sexual assault survivors. The act of cooking offers a sense of control and creativity, allowing survivors to focus on something tangible and positive.

Whether it's attending a cooking class or simply preparing a meal with a friend, the process can be therapeutic, helping to rebuild confidence and create new, positive associations with food and self-care.

Free cooking videos online can be a great way to start, with resources like YouTube offering countless tutorials. Choose something simple and delicious, and most importantly, have fun!

​

Here’s a list of cooking class companies in San Diego and meal kit services you can explore:

​​

Hipcooks

• Offers fun, interactive cooking classes for all skill levels.

• Location: 4048 30th St, San Diego, CA 92104.

​

Sur La Table

• Provides a wide range of cooking classes, from basic techniques to gourmet meals.

• Location: 7007 Friars Rd, San Diego, CA 92108 (Fashion Valley Mall).

The Little Italian Pizza Oven

• Specializes in pizza-making classes and other Italian dishes.

• Location: 702 Ash St, San Diego, CA 92101.

​

HelloFresh

• Delivers fresh ingredients and step-by-step recipes to your door, offering a variety of meal options.

​

Green Chef

• Focuses on organic ingredients and offers meal plans that cater to specific diets like keto, paleo, and plant-based.

​

Volunteer

Volunteering can be a deeply productive and healing experience for survivors of sexual assault. When you're in survival mode, it’s hard to think about helping others, as your energy may often be consumed by challenges.

However, volunteering provides a way to shift your focus, helping you break free from rumination and isolation. The beauty of it is that you don't have to make a long-term commitment—there are places like soup kitchens where you can volunteer whenever you feel ready.

Engaging in these activities, even just once, can help you rediscover a sense of purpose and empowerment, which is an important step in your healing journey. Whether you prefer interacting with others or working quietly behind the scenes, there are opportunities that suit every comfort level.

For those interested in joining a supportive and understanding environment, Arella offers volunteer opportunities focused on empowering survivors through education and mentorship. We have both hands-on roles and behind-the-scenes positions to fit your needs.

Other Volunteer Opportunities in San Diego:

PATH San Diego (Downtown Kitchen Serving the Homeless)
  - Location: 1250 6th Ave, San Diego, CA 92101
  - Daily: 5 PM - 7 PM
  - Details: Volunteers are assigned flexible duties, such as serving meals or helping in the kitchen. You can choose to interact with others or focus on your tasks quietly.

Father Joe's Villages
  - Location: 1501 Imperial Ave, San Diego, CA 92101
  - Details: Offers various volunteer opportunities, including meal service, shelter support, and donation sorting. There are roles for those who want to engage with the community or work independently.

San Diego Food Bank
  - Location: 9850 Distribution Ave, San Diego, CA 92121
  - Details: Volunteers help with sorting and packing food for distribution. It's a great way to contribute while working at your own pace.

Volunteering not only benefits those you serve but can also provides a meaningful path toward healing, personal growth, and a deeper sense of gratitude. By connecting with others and understanding different experiences, you may gain perspective and empathy, which can be incredibly healing. This connection helps you realize the shared strength within your community and reminds you that, despite challenges, YOU have the power to make a positive impact in the world.

Krav Maga

Krav Maga, developed by the Israeli military, is a practical martial art focused on real-world self-defense. It provides essential techniques for protecting oneself and promotes personal empowerment, helping survivors regain confidence and a sense of control.

​

Krav Maga offers powerful benefits for sexual assault survivors by providing practical self-defense techniques, boosting confidence, and promoting personal empowerment. Through Krav Maga training, survivors can regain a sense of control and strength, which is crucial for healing and rebuilding self-esteem.

​

A local Krav Maga practice we recommend is Impact Krav Maga Self-Defense. You’ll find a supportive environment led by dedicated and passionate instructors, Yury and Veronica. Their deep understanding and commitment ensure that each participant receives personalized guidance and encouragement.

​

For more information, please visit their website: Impact Krav Maga San Diego.