Coping after sexual violence

Natural reactions

After experiencing sexual violence or an attempted assault, you may have a range of post-traumatic reactions. Common feelings include fear, guilt, shame, and helplessness. Sleep disturbances and nausea are also frequent. You may find that memories of what happened return unexpectedly and feel distressing. Difficulties with concentration and memory are common, and managing daily responsibilities may become challenging. These reactions are normal and natural following a traumatic event.

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Seek help

Try not to cope on your own. Instead, seek support from someone you trust, such as a close friend or family member. The presence of supportive people can be very important. Loved ones may not always know how best to help, and the situation can feel overwhelming for them as well. Therefore, it is also important to seek support from professionals.

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Talk and process your feelings

You may feel a strong desire to forget what happened, and this can bring temporary relief. However, recovery often involves processing the thoughts, memories, and emotions related to the experience. Talking, writing, or drawing can help. Try to speak to someone you trust about what happened, even if it feels difficult or uncomfortable. Making sense of your experience can help you manage the thoughts and feelings associated with it. Understanding and expressing your emotions can bring relief. Give yourself time and space; feelings such as sadness, irritability, frustration, and anger are common. Even very intense emotions are normal and will gradually ease over time.

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Restoring your daily routine

Try to maintain a regular daily routine, as this can help restore a sense of safety and stability. Make sure you eat regularly and get enough rest. Work or daily responsibilities may feel difficult; if needed, ask your doctor about a medical certificate for sick leave. Allow yourself small comforts and engage in activities that have helped you cope in the past. Relaxation is important. Physical activity can also be beneficial, as it helps the body recover from stress. At times, what happened may feel distant or unreal—this is a natural way for the mind to rest and regain strength.