Note: This article contains information that may trigger some people. Please proceed with caution if you feel this might generate negative emotions; stay safe.
Sexual assault is defined as “any form of sexual contact without voluntary consent, and that violates a person’s sense of autonomy, control, and mastery over their body.”
First, let’s talk about some statistics: 30 percent of women aged 15 and older are subjected to sexual violence (whether by an intimate partner or non-partner) at least once in their life.
That’s a lot of women that become survivors of sexual assault. Although the prevalence of enduring sexual violence tends towards women, there are many male sexual assault survivors with many underreporting of completed or attempted rape. We see you, and we’re here to help.
The trauma of getting assaulted leaves many feeling angry, scared, guilty, sad, and anxious. Many survivors (or should I say 94% of them) experience PTSD two weeks after being assaulted.
What can be done to make the aftermath better for survivors? I’ve got a few answers here.
What is PTSD?
Post Traumatic Stress Disorder (PTSD) happens when someone goes through a traumatic event (threatened or actually seeing death, serious injury, sexual violation) and cannot cope with what happened.
Usually, after witnessing or experiencing such an event, people take time to adjust to what happened. A person who has PTSD will find it hard to cope with their everyday lives as their symptoms interfere with their day-to-day functioning.
The symptoms of PTSD include:
- Having intrusive memories of the event; dissociation.
- Avoiding places, people, or activities that are connected to the traumatic event.
- Experiencing negative changes in thinking and mood.
- Noticing changes in physical and emotional reactions like being startled easily, having anger outbursts, or exhibiting self-destructive behavior.
What are the effects of PTSD?
For sexual assault survivors, flashbacks to the event can cause them to re-live the moment they were assaulted, which will be distressing. These moments happen when your brain recognizes similarities between the abusive event and the present, triggering your fight-or-flight response.
Additionally, following the traumatic event, some survivors experience memory loss, feeling detached and numb, and difficulty maintaining relationships and friendships.
Without the support of family, friends, or the authorities, survivors of sexual assault will feel more intense shame, guilt, anxiety, or depression. It’s imperative to support survivors of sexual assault.
How to heal from PTSD?
Recovering from the trauma of sexual assault or rape is an individualized journey, but that doesn’t mean you won’t have support or are alone in this.
Know your triggers
You might feel that specific experiences or people remind you of your past trauma and trigger your flashbacks. It’s essential to identify these triggers so you can plan out how to self-soothe if you start feeling negative emotions.
Some triggers can be smells, words, places, sounds, or specific dates. Try to put a soothing plan if you’re ever overwhelmed, like listening to music that relaxes you or calling someone you love.
Focus on physical self-care
Emotional trauma is harder to deal with when you don’t take care of yourself. Your body needs enough water, regular meals, and a balanced diet to cope better with trauma.
Additionally, you can try channeling your emotions into exercising since physical activity helps immensely with mental wellbeing. Spending some time outside is also helpful. I know it can feel overwhelming sometimes but trust me, it will be a mood booster!
Note: Avoiding the use of drugs and alcohol to cope with trauma is highly recommended; there are always other ways to deal with your emotions that don’t include self-sabotage.
Try therapy
It might seem obvious, but getting professional help to work through this extremely real and life-altering event is always an option.
Some people might think they haven’t been through something hard, “others have it harder.” I’m here to make sure you know your trauma is real, it’s valid, and there’s no ‘minimum’ amount of pain you need to have to seek help.
Treatment methods that help minimize or eliminate distressing symptoms of PTSD are Cognitive Behavioral Disorder(CBT), Cognitive Processing Therapy(CPT), and EMDR. They are all helpful in their own ways, and a professional will know which one will be the right fit for you!
Cope with feelings
Acknowledging the violence you had to endure is terribly hard, but it is crucial in your journey forward. Many survivors of sexual assault sometimes feel guilt or even shame about what happened.
These emotions come from societal misconceptions about sexual assault and how the victim “could have stopped it” or even “trusted the wrong person.”
But you are not to be held responsible for what happened to you. Freezing in the middle of being assaulted is more common than you think, and No, you didn’t ‘miss’ the warning signs coming from the other person. They are responsible for violating you; they should be feeling shame and guilt.
In the end, regaining control and living a better life without constantly feeling the fight or flight response to triggers is possible, with a bit of help.
Remember that a whole community of survivors and non-survivors are here to support you, that truly believe you, and that will help you find the justice you deserve.
