Recovering from rape and sexual trauma

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.

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

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

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