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As You Heal…
Tips for Recovery from Sexual Assault

Every person is unique, but many people who have been sexually assaulted have some of the same feelings that you may be having. The following tips for recovery were made by survivors. Some of them may work for you.

  • Take time to be kind to yourself. It takes time to overcome a trauma. Do not feel as though you must be healed right away. Give yourself time.
  • Keep a journal. This is a wonderful way to help work through your thoughts. You can also look back on it and see patterns that need to be changed. It can also show you how much healing you have done.
  • You may have flashbacks. Hold on to something—maybe a table or even a friend. Take a deep breath, and exhale slowly. Focus on what is going on around you that you can see and touch. Keep doing this until you feel better.
  • When you feel anxiety climbing to the uppermost limit, stop what you are doing. Look around you. If you do not feel safe, go to a safe place immediately. When you are safe, try to concentrate on breathing out very slowly. Do this several times until you feel better. Resist the urge to rush, and just concentrate on breathing out slowly and relaxing.
  • If you have a nightmare, turn on all the lights and/or calming music. If you live with someone, you can ask them to do it for you.
  • When you get angry, don’t be afraid of it. Rip an old newspaper to shreds. Stomp all over a pillow. Run in place. Throw safe objects that aren’t breakable into other safe spaces, yell, scream into your pillow. Do whatever it takes to get the anger out. Don’t hold it in.
  • Make yourself comfortable and relaxed. Take soothing warm baths scented with your favorite bubble bath, listen to soft relaxing music. Fix yourself a mug of tea or coffee and sip it slowly. Hug a teddy bear or favorite stuffed animal.
  • Get support, support, support. Find someone who will listen. Call the Virginia Family Violence & Sexual Assault Hotline at 1-800-838-8238 or your local sexual assault crisis center. Consider joining a support group of other survivors of sexual assault.

For support, talk to your partner, family, friends, an advocate at a sexual assault crisis center, or call the Virginia Family Violence & Sexual Assault Hotline at 1-800-838-8238(v/tty).