Open up about what happened to you
1. | Reach out to someone you trust |
2. | Challenge your sense of helplessness and isolation |
3. | Consider joining a support group |
Cope with feelings of guilt and shame
Even if you intellectually understand that you’re not to blame for the rape or sexual attack, you may still struggle with a sense of guilt or shame. These feelings can surface immediately following the assault or arise years after the attack. But as you acknowledge the truth of what happened, it will be easier to fully accept that you are not responsible. You did not bring the assault on yourself and you have nothing to be ashamed about.
Prepare for flashbacks and upsetting memories
To reduce the stress of flashbacks and upsetting memories:
1. Try to anticipate and prepare for triggers
2. Pay attention to your body’s danger signals
3. Take immediate steps to self-soothe
4. Accept and reassure yourself that this is a flashback, not reality
5. Ground yourself in the present
Reconnect to your body and feelings
Once you’re back in touch with your body and feelings, you will feel more safe, confident, and powerful. You can achieve this through the following techniques:
1. Rhythmic movement
2. Mindfulness meditation
3. Yoga, Tai Chi, and Qigong
4. Massage
Stay connected
Having fun and laughing with people who care about you can be equally healing. Some ways to connect with others include:
1. Participating in social activities
2. Reconnecting with old friends
3. Making new friends
Help someone recover from rape or sexual trauma
1. | Let your loved one know that you still love them |
2. | Allow your loved one to open up at their own pace |
3. | Encourage your loved one to seek help, but don’t pressurise |
4. | Show empathy and caution about physical intimacy |
5. | Take care of yourself |
6. | Be patient |