Trigger warning:This article discusses sexual trauma, which may be disturbing or distressing to some people.TheWorld Health Organization(WHO) estimates that 1 in 3 women have experienced physical or sexual violence in their life. Sexual trauma can be devastating for your psychological well-being and leave negative lasting effects. It can destroy your faith in others and make trust excruciatingly difficult. Healing from the trauma of sexual violence is a profoundly personal experience. Recovery takes time, patience, and access to the right resources — it’s an emotionally taxing journey.Sexual trauma refers to any unwanted sexual activity or behavior. It can result from rape, molestation, sexual harassment, or assault. How this type of trauma affects us can differ from person to person and depends on factors like:Personal perceptionSeverity of the event(s)Support systemsPrevious traumaAccess to professional supportIt’s common for someone who’s experienced a sex-related trauma to have extreme feelings of fear, shame, guilt, anger, and sadness. It’s even common to feel numb. Sexual assault survivors have symptoms similar topost-traumatic stress disorder(PTSD) and can have nightmares, flashbacks, andcrippling anxietyor depression as a result of their experience.Though it can be difficult, itispossible to heal sexual trauma. Learn what you need to know about this challenging journey here.
Trigger warning:This article discusses sexual trauma, which may be disturbing or distressing to some people.
TheWorld Health Organization(WHO) estimates that 1 in 3 women have experienced physical or sexual violence in their life. Sexual trauma can be devastating for your psychological well-being and leave negative lasting effects. It can destroy your faith in others and make trust excruciatingly difficult. Healing from the trauma of sexual violence is a profoundly personal experience. Recovery takes time, patience, and access to the right resources — it’s an emotionally taxing journey.
Sexual trauma refers to any unwanted sexual activity or behavior. It can result from rape, molestation, sexual harassment, or assault. How this type of trauma affects us can differ from person to person and depends on factors like:
It’s common for someone who’s experienced a sex-related trauma to have extreme feelings of fear, shame, guilt, anger, and sadness. It’s even common to feel numb. Sexual assault survivors have symptoms similar topost-traumatic stress disorder(PTSD) and can have nightmares, flashbacks, andcrippling anxietyor depression as a result of their experience.
Though it can be difficult, itispossible to heal sexual trauma. Learn what you need to know about this challenging journey here.
Steps for Healing from Sexual TraumaUnderstandinghow to deal with being raped, sexually harassed, and any other sexual trauma is essential to be able to move forward. There are steps you can take to navigate the process of healing sexual trauma. The following are essential for you to consider if you need help learning how to get over sexual trauma.Step 1: Seek professional helpWorking with a professional who has experience in trauma-related therapy can be an incredibly beneficial part of your healing process. They can offer you the guidance and support you need and provide proven evidence-based treatments that are tailored to your experience and needs.“Because of the trauma experienced during sexual violence and the aftermath there are several types of therapy that can be done but the process is lengthy, types of therapy are but not limited to: cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), art therapy, sex therapy, trauma processing, substance use counseling (if necessary), and animal assisted therapy.”–Talkspace therapist Reshawna Chapple, PhD, LCSWSome effective forms of therapy follow.Cognitive behavioral therapy (CBT)CBT is a type of talk therapy that helps you identify and change negative, unhelpful, and unhealthy thought and behavior patterns as you’re healing from sexual trauma.Eye-movement desensitization and reprocessing (EMDR)Researchhas found thatEMDR therapycan be an extremely effective therapeutic modality for survivors of sexual assault who are experiencingmajor depressive disorder(MDD) or havingsuicidal ideationas a result of their trauma.Cognitive processing therapy (CPT)Cognitive processing therapy(CPT) was developed to treat people with post-traumatic stress disorder. In some research, it has been shown effective in helping sexual trauma survivors improve. CPT helps you understand and change beliefs you have that are related to your trauma.Somatic therapySomatic therapyfocuses on the mind-body connection. It can help you release tension and let go of the trauma that’s been stored in your body. Instudies, somatic therapy offered significant improvement in women recovering from childhood sexual abuse.Group therapyAlongside individual therapy,group therapyfor survivors of sexual assault can offer additional support when learning how to heal from sexual trauma. While this can be an effective therapy and form of treatment for some people though,more research is neededto fully understand its efficacy.
Steps for Healing from Sexual Trauma
Understandinghow to deal with being raped, sexually harassed, and any other sexual trauma is essential to be able to move forward. There are steps you can take to navigate the process of healing sexual trauma. The following are essential for you to consider if you need help learning how to get over sexual trauma.
Step 1: Seek professional help
Working with a professional who has experience in trauma-related therapy can be an incredibly beneficial part of your healing process. They can offer you the guidance and support you need and provide proven evidence-based treatments that are tailored to your experience and needs.
“Because of the trauma experienced during sexual violence and the aftermath there are several types of therapy that can be done but the process is lengthy, types of therapy are but not limited to: cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), art therapy, sex therapy, trauma processing, substance use counseling (if necessary), and animal assisted therapy.”
Some effective forms of therapy follow.
CBT is a type of talk therapy that helps you identify and change negative, unhelpful, and unhealthy thought and behavior patterns as you’re healing from sexual trauma.
Researchhas found thatEMDR therapycan be an extremely effective therapeutic modality for survivors of sexual assault who are experiencingmajor depressive disorder(MDD) or havingsuicidal ideationas a result of their trauma.
Cognitive processing therapy(CPT) was developed to treat people with post-traumatic stress disorder. In some research, it has been shown effective in helping sexual trauma survivors improve. CPT helps you understand and change beliefs you have that are related to your trauma.
Somatic therapyfocuses on the mind-body connection. It can help you release tension and let go of the trauma that’s been stored in your body. Instudies, somatic therapy offered significant improvement in women recovering from childhood sexual abuse.
Alongside individual therapy,group therapyfor survivors of sexual assault can offer additional support when learning how to heal from sexual trauma. While this can be an effective therapy and form of treatment for some people though,more research is neededto fully understand its efficacy.
Step 2: Build a support systemHealing sexual trauma requires a strong support system. While the trauma may leave you feeling like you can’t trust anyone or want to be alone, support is going to be crucial as you navigate the healing process. Surround yourself with people who understand what you went through and can offer you compassionate, reassuring support.You might reach out to friends, family members, or support groups that are designated for survivors of sex-related trauma.Within your support system, it’s important for you to be able to:Talk openly about your experienceCreate and trust a safe spaceBecome an advocate for others if you feel strong enough
Step 2: Build a support system
Healing sexual trauma requires a strong support system. While the trauma may leave you feeling like you can’t trust anyone or want to be alone, support is going to be crucial as you navigate the healing process. Surround yourself with people who understand what you went through and can offer you compassionate, reassuring support.
You might reach out to friends, family members, or support groups that are designated for survivors of sex-related trauma.
Within your support system, it’s important for you to be able to:
Step 3: Foster self care
Prioritizingself careis always an important goal, but it becomes even more critical when healing from trauma like this. Take time for yourself, do activities you enjoy, and maintain a healthy lifestyle.
Self care practices can include:
Step 4: Set boundaries
As a sexual trauma survivor, it’s also important to set and enforce boundaries during this time. You should learnhow to set boundaries in relationships, for when and how you communicate with others, and for your personal space. Setting boundaries will help you feel in control and safe so you can slowly begin to trust your surroundings again.
Coping Strategies for Sexual TraumaPart of learning how to get over sexual trauma means finding coping strategies. Coping tools can be incredibly powerful as you regain control over your emotions and thoughts. They can help you navigate your days and your relationships.It’s normal to be triggered or have flashbacks to your trauma — the followingcoping skillsand techniques might be helpful.Talk to someone you trustFind your “person” — that someone you can share your innermost feelings and be vulnerable with. This can be a family member, a peer, another trauma survivor, or even a therapist. Having someone you trust, and being able to open up to them, will be an emotional relief and outlet during the especially difficult times you might face in the coming days, weeks, and months.Reconnect with your body through meditation, dance, or yogaMindfulness practices like meditation and yoga can help you reconnect with your body. These are effective tools that promote relaxation. When you engage in these activities, you learn to focus on the present, which can reduce the stress and anxiety levels associated with your trauma.Process your feelings of shame and guiltIt’s expected that you’ll have feelings of shame and guilt, even though what you went through is in no way your fault.You are not to blame for what happened to you.Part of processing your feelings is recognizing when you’re experiencing unhelpful emotions like shame or guilt. While these types of feelings are normal, you must learn to process them so you can let go and heal. Learn more aboutguilt vs. shameand how to deal with these feelings.Seek counselingGetting professional mental health care can be instrumental in your journey toward healing. A therapist can offer guidance and support while helping you learn coping strategies for your needs.“Turn off the news or social media, have a safety plan, lean on your social supports, be patient and graceful with yourself, use grounding techniques, practice mindfulness, meditation and yoga, and avoid drugs and alcohol because they only numb the pain but do not help to heal.”–Talkspace therapist Reshawna Chapple, PhD, LCSW
Coping Strategies for Sexual Trauma
Part of learning how to get over sexual trauma means finding coping strategies. Coping tools can be incredibly powerful as you regain control over your emotions and thoughts. They can help you navigate your days and your relationships.
It’s normal to be triggered or have flashbacks to your trauma — the followingcoping skillsand techniques might be helpful.
Talk to someone you trust
Find your “person” — that someone you can share your innermost feelings and be vulnerable with. This can be a family member, a peer, another trauma survivor, or even a therapist. Having someone you trust, and being able to open up to them, will be an emotional relief and outlet during the especially difficult times you might face in the coming days, weeks, and months.
Reconnect with your body through meditation, dance, or yoga
Mindfulness practices like meditation and yoga can help you reconnect with your body. These are effective tools that promote relaxation. When you engage in these activities, you learn to focus on the present, which can reduce the stress and anxiety levels associated with your trauma.
Process your feelings of shame and guilt
It’s expected that you’ll have feelings of shame and guilt, even though what you went through is in no way your fault.You are not to blame for what happened to you.
Part of processing your feelings is recognizing when you’re experiencing unhelpful emotions like shame or guilt. While these types of feelings are normal, you must learn to process them so you can let go and heal. Learn more aboutguilt vs. shameand how to deal with these feelings.
Seek counseling
Getting professional mental health care can be instrumental in your journey toward healing. A therapist can offer guidance and support while helping you learn coping strategies for your needs.
“Turn off the news or social media, have a safety plan, lean on your social supports, be patient and graceful with yourself, use grounding techniques, practice mindfulness, meditation and yoga, and avoid drugs and alcohol because they only numb the pain but do not help to heal.”
Moving Forward
Embark on a Path to Healing with TalkspaceTalkspace is anonline therapyplatform that offers professional support and resources for survivors of sexual trauma and their loved ones. You can connect with an experienced and qualified therapist who specializes in healing sexual trauma so you can start on your path toward healing.Learn more about how you can get one-on-one sessions with a licensed Talkspace therapist. Your road to recovery will be long and likely filled with some challenges, but having the proper support and professional guidance can make all the difference.
Embark on a Path to Healing with Talkspace
Talkspace is anonline therapyplatform that offers professional support and resources for survivors of sexual trauma and their loved ones. You can connect with an experienced and qualified therapist who specializes in healing sexual trauma so you can start on your path toward healing.
Learn more about how you can get one-on-one sessions with a licensed Talkspace therapist. Your road to recovery will be long and likely filled with some challenges, but having the proper support and professional guidance can make all the difference.
Sources:
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