Healing from sexual assault can be challenging. However, there are many ways to heal, including therapy. Therapy/counseling is something that many survivors have benefited from. There are various different types of therapy, which you can learn more about by clicking on the "find out more" links. Below each type of therapy is also a list of topics, disorders, and issues it is aimed to help. However, keep in mind that something that works for one person might not work for another and vice versa. If you are not already in therapy, know that there are many options and people out there to support you. Also included are various other practices and activities that have helped other survivors to meet specific needs.
Opening up and talking to someone you trust about what you experienced can be helpful and freeing, as well as help you to organize your thoughts and feelings. However, it is important to ensure that the person you choose to talk to is compassionate, caring, trustworthy, and empathetic.
Helping others, while you are healing, can help you to feel less isolated and alone. It can also be empowering to know that you are making a positive difference.
Support groups are held either in-person or online. Either way, they have the potential to help you feel less alone and isolated. Knowing that there are others out there who are experiencing something similar to you can be reassuring and impactful.
After an assault, it is easy to blame yourself for what you could have done to prevent it. However, in the moment, many people are in shock and unable to think clearly and properly respond. It is not your fault that the perpetrator chose the behavior that they did.
Oftentimes, perpetrators are manipulative and convincing, and they work to gain your trust. It is very common for victims to trust their abuser because of the perpetrator's tactics. The only person who should feel guilty is the perpetrator.
Being under the influence of any substance is not a reason for someone to abuse you. They took advantage of you in a vulnerable state and that is their fault, not yours.
Knowing and understanding what your triggers are can help to prevent you from being triggered. Common triggers include sounds, smells, dates, sights, and environments and it is important to know what your triggers are.
When you are feeling stressed, unsafe, etc., your body may physically respond. These signals include racing thoughts, feeling tense, nausea, racing heart, and dizziness, among others. It is important to recognize these feelings in order to prevent yourself from spiraling downwards.
Breathing exercises, as well as other calming activities, can help to reduce your body's stress signals, (as discussed in the "Pay Attention to Your Body's Signals" section).
The traumatic event(s) is/are behind you and now, you are hopefully safe. The worst part should be over and that is something you must remind yourself of.
When you are having a flashback, grounding techniques can help you to focus on your current environment and eliminate the flashback. Grounding techniques include identifying where you are, things you can see, smell, and hear, as well as touching something around you, such as your arms.
Rhythmic movement, such as drumming, dancing, walking, and marching can help you to regain control of your body. It can also feel empowering, which is helpful for the healing process.
The goal of meditation is to connect with yourself, your feelings, and emotions. It can help you to focus on the present moment, as well as accept and heal from the past.
Yoga is not only relaxing, but also good for mental health. Whether you take a guided yoga class or follow a YouTube video, it can be a calming practice.
You may feel uncomfortable with physical touch, especially after experiencing sexual assault. However, getting a massage can be comforting, as well as release tension in muscles.
Taking part in activities with others can help you focus on things other than your assault, as well as rebuild your interpersonal connections, which is essential to the well being of humans.
Connecting not only with friends you already have, but also meeting new ones can help to reduce feelings of isolation. You could join a club with people who have similar interests, join a sports team, or even reach out to neighbors or colleagues.
Relaxing when you are tired or need a break, as well as listening to your body is essential to your mental and physical health. Taking breaks when you feel like you need them is just as important as getting an adequate amount of sleep at night.
Self-medicating with alcohol and/or drugs is detrimental to your mental and physical health and can cause you to feel worse. In fact, many trauma symptoms, including anger, emotional numbing, and depression, are worsened by such substances.
In addition to caring for your mental health, it is also important to take care of your body physically. Exercise can reduce trauma symptoms, including anxiety, which is why it is important to do, even when you do not feel like it. Eating healthy foods and getting an adequate amount of sleep are also good practices.
Social media may negatively affect mental illness. Therefore, you need to pay attention to the type of media you are consuming. For example, shows with sexually explicit content are probably not the best choice.
The Syd Project Est. 2022
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