Healing from Sexual Assault Takes Time
Keep in mind:
Here are some tips to help you heal:
Physical Self-Care
We all function better when our bodies are in top condition. Therefore, those who take better care of themselves, have some key tools to better handle the aftermath of a stressful situation like sexual assault. We tend to underestimate the value of things like eating a healthy diet, getting regular exercise, and getting a good night's sleep.
Understanding the importance of your emotional well-being is the start of living a healthy lifestyle. You must be willing to feel and express emotions about what you've gone through in the past and what you will go through in the future. Whether it is with one other person, a group of people, or on your own, knowing, accepting, and saying how you feel are steps in the right direction.
If you are a friend or family member of a survivor below are some tips:
- It is not your fault-- you are a victim of a crime
- No one asks or deserves to be raped
- Whatever you did to survive was the right thing to do
- There is no right or wrong way to feel after being raped, you have the right to feel any and all feelings you have
- People deal with trauma and heal in many different ways, find what works for you
Here are some tips to help you heal:
Physical Self-Care
We all function better when our bodies are in top condition. Therefore, those who take better care of themselves, have some key tools to better handle the aftermath of a stressful situation like sexual assault. We tend to underestimate the value of things like eating a healthy diet, getting regular exercise, and getting a good night's sleep.
- Adequate Nutrition: To better concentrate on dealing with the emotional aspects of sexual assault recovery, ensure that you are receiving the nutrition you need. Learn more about eating a nutritious diet.
- Exercise: The Center for Disease Control recommends at least 30 minutes of exercise 5 times a week. Even just a quick walk at lunchtime, can help combat feelings of sadness or depression and prevent chronic health problems.
- Stay busy: Many survivors have full time jobs, go to school, volunteer and have families. Finding time to do activities that you enjoy is an important aspect of self-care. Get involved in a sport or hobby that you love! If you have a spouse or partner, make a date night and stick with it. Treat leisure activities as seriously as work or school appointments.
- Sleep: Make sure your body is getting the rest it needs. Although every person is different, a reasonable guideline is that most people need between 7-10 hours of sleep per night.
Understanding the importance of your emotional well-being is the start of living a healthy lifestyle. You must be willing to feel and express emotions about what you've gone through in the past and what you will go through in the future. Whether it is with one other person, a group of people, or on your own, knowing, accepting, and saying how you feel are steps in the right direction.
- Counseling: Seeing a therapist, one-on-one or as part of a support group, can help you and your loved ones process what has happened. To find a counselor, go to Counseling and Healing Services.
- Journal or Diary: Some survivors find that recording their thoughts and feelings in a journal or diary helps them manage their emotions after an assault. Meditation or relaxation exercises help many survivors as well.
- Surround yourself with positive people: It's important to make sure that the people in your life are supportive. Nurture relationships with people that make you feel good about yourself!
- Look out for yourself: Be wary of friends or family who leave you feeling tired or depressed when you see them, never have time to listen to you, or dismiss or belittle your experience as a survivor. Focus on spending time with those you care about and who care about what is best for you.
If you are a friend or family member of a survivor below are some tips:
| Tips for supporting your friend or family member |
