TIPS TO RECOVER FROM RAPE AND SEXUAL TRAUMA

STEP 1

▪ Reframe what happened to you. Reach out to someone you trust—therapist or a friend.

Challenge your sense of helplessness and isolationremind yourself that you have strength and coping skills. Best way is to help others, give blood, help poor, reach out to friends in need, join a support group etc

▪ Assign responsibility to the rapist---remind yourself that you did not assault yourself and you have nothing to be ashamed about.

STEP 2

▪ Prepare for flashback and upsetting memories.

▪ Flashbacks, nightmares and memories are common, especially in the first few months after the incident.

▪ Prevent flashback.

▪ Anticipate and prepare for triggers. For example, anniversary dates, people or places associated with the assault, sight, sound smells etc.

▪ Pay attention to body’s danger signals like feeling tense, holding the breath, racing thoughts, dizziness , nausea.

▪ Take urgent steps to soothe self. It is very important to calm oneself before the anxiety spirals out of control ▪ Simple breathing exercises: ▪ Sit or stand comfortably with back straight. Keep one hand on chest and other on the stomach

▪Breathe slowly through the

nose and count till four such that the hand on the stomach rises and chest moves very little.

▪ Hold the breathe till a count of seven.

▪ Slowly exhale through the mouth to a count of eight, pushing out as much air as possible moving the hand on the stomach.

▪ Repeat the exercise again until relaxation is felt.

STEP 3

▪ Reconnect with your body and feelings.

▪ Post assault body and nervous system are extremely hypersensitive. Person tries to numb self or avoid any association with trauma

▪ Technique to reconnect with the body:

▪ Rhythmic movement: rhythm is healing. Dancing, drumming, marching can be incorporated in walking or running.

▪ Mindful meditation. Simply focus on the present, including body sensations and emotions. The goal is to observe without judgement.

▪ Yoga, tai chi, massage can help.

▪ Stay connected with family and friends to cope with the trauma.