Step 2: Cope with feelings of guilt and shame
Even though you believe that you are not to blame for abuse or sexual assault, you can still have a sense of guilt or shame. But once you acknowledge the truth, it would be easier to truly believe that you are not responsible.
Feelings of guilt and shame often arise from misconceptions such as:
- You didn’t stop the assault from happening; Your brain and body are in shock
- You trusted someone you “shouldn’t” have; Your attacker is the only one to blame.
- You were drunk or not cautious enough; You did not ask for it
Step 3: Prepare for flashbacks and upsetting memories
Traumatic events such as rape can trigger the nervous system to be trapped in a state of high alertness. You are hypersensitive to the slightest of stimuli. That is the case for many rape survivors. Flashbacks, flashbacks, and disturbing memories are very common, particularly in the first few months after the assault.
- Try anticipating and preparing for triggers. Common triggers include anniversary dates; rape-related persons or places; and certain sights, sounds, or smells.
- Pay attention to the danger signals in your body. Your body and emotions will give you clues as you begin to feel stressed and unsafe. Feeling tense, holding your breath, racing your thoughts, shortness of breath, hot flashes, dizziness, and nausea.
It’s important to quickly act to calm yourself down before they spiral out of control.
Step 4: Stay connected
It’s normal to feel alone and distant from others following a sexual attack. You may feel compelled to withdraw from social events and from your loved ones. Yet it’s better to remain linked to life and to those who care about you.
- Participate in social activities.
- Reconnect with old friends.
- Make new friends.
Step 5: Nurture yourself
The recovery from sexual abuse is a slow, continuing process. This doesn’t happen overnight, nor does the memory of the abuse fade entirely. This will make life sometimes complicated. Yet there are other steps you should take to cope with lingering effects and rising your anxiety and paranoia.
- Reconnect to your body and feelings
- Practice mindfulness meditation and yoga activities.
- Take care of yourself physically.
- Avoid alcohol and drugs.
Remember, be patient. Healing from rape or sexual abuse takes time. Flashbacks, nightmares, crippling thoughts, and other symptoms of PTSD can continue long after the physical damage has been healed.
Reference: https://www.helpguide.org/articles/ptsd-trauma/recovering-from-rape-and-sexual-trauma.htm
Photo by Anna Shvets from Pexels
