You Deserve Support as You Return to Work

We’re here to help.

How To Heal When You Have To Work Checklist

Support for survivors coping with work after sexual assault, domestic violence, or crisis

Returning to work after surviving trauma, (like sexual assault, domestic violence, or another life-altering event), is never easy. It takes courage just to show up, especially when your body, mind, and spirit are still healing.

At The 1st 28 Foundation, we know that many survivors often return to the workplace without the time, space, or support they need. That’s why we created this Healing at Work Checklist as a free, accessible tool for anyone navigating this incredibly difficult step.

You don’t need to push through in silence. You don’t need to pretend you’re okay when you’re still finding your way. You deserve compassion, boundaries, and resources that honor your healing.

This checklist is here to help you move through the workday one grounded moment at a time.

What This Checklist Can Help You Do

  • Prepare emotionally before returning to work

  • Set clear boundaries to protect your energy

  • Create a support system at work (even if it’s just one trusted person)

  • Recognize and respond to workplace triggers

  • Practice self-care before, during, and after your workday

  • Reflect on what you need—not just to perform, but to survive and heal

You can use this list privately, print it out, or share it with a support person, counselor, or advocate.

You are not alone. You are doing your best, and that is enough. Use this checklist as a guide to honor your pace, your healing, and your power.

Before You Return to Work

  • Check in on how your body and mind are doing—are you ready?

  • Speak with a therapist, advocate, or trusted support person

  • Review your leave options: FMLA, short-term disability, or state laws for survivors

  • Decide what (if anything) you are comfortable sharing with your manager or HR

  • Identify boundaries—like schedule limits, breaks, or space needs

  • Prepare a brief, safe response for any personal questions

  • Consider requesting workplace accommodations (quiet space, remote work, task adjustments)

  • Revisit earlier parts of this series for help with leave requests and rights

What to Bring On Your First Day Back

  • A grounding or comfort item (e.g. a fabric square, smooth stone, or safe token)

  • Headphones or earplugs for sensory protection

  • Water and light, nourishing snacks

  • A small journal or notepad for capturing emotions or triggers

  • Contact information for HR or leave documentation

  • A list of soothing techniques that help you stay calm

  • A plan for where you can go if you feel overwhelmed

During the Workday

  • Take short breaks to breathe, stretch, or simply be present

  • Step into a quiet spot when emotions become intense

  • Use calming practices as soon as you notice triggers

  • Keep responses to personal questions gentle and brief

  • Check in with your body: ask yourself “What do I need right now?”

  • Write briefly during lunch to process what came up

  • Acknowledge every small step forward—even surviving is a win

After Work

  • Set aside time to rest—journal, breathe, cry, listen to music, or simply do nothing

  • Reflect: What was okay? What felt too much? What might help tomorrow?

  • Consider sharing your experience with a trusted friend or support person

  • Tell yourself: “I did what I could today. That was brave.”

  • Do something kind for yourself, even if it’s small (a warm drink, a relaxing playlist)

  • Remind yourself: Healing is slow, and every step matters

This Tool Was Created With You in Mind

Whether today is your first day back, or you're still deciding if you’re ready, this checklist is here to say:
You matter. Your healing matters. You are not alone.

Please feel free to share this resource with others who may need it. Survivors supporting survivors is how we change the world.

Returning to Work After Trauma - A Blog Series For Survivor’s - Back to Work Guide

This checklist is part of our four-part blog series, The Survivor’s Guide to Returning To Work:

If you're not ready to return yet, we encourage you to read Parts 1 and 2 to learn about your rights and explore other options for taking leave.