Going somewhere safe can help you feel calm or comfortable enough to figure out the next steps.
If you’re not ready to talk to someone you know, call a sexual assault hotline and talk to someone trained to listen and help survivors of sexual assault. In the USA, call 800-656-HOPE (4673). In England, call 0808 802 9999. In Canada, call (604) 872-8212. If you’re not ready to talk about being sexually assaulted, try saying something like, “Something bad happened and I need some support. ”
Even if you decide not to report the assault, still get medical attention. You can get tested for STIs, pregnancy, or the presence of date rape drugs. You can also get emergency contraception. If you choose to go to the hospital, ask someone to go with you.
The earlier you make the report, the more information can be gathered.
If you want to meet other survivors of sexual assault, attend a support group or join an online community. Sexual assault hotlines can be supportive and confidential. If you want to talk to someone anonymously, call a hotline.
Remind yourself that someone made a choice to hurt you, you did not make the choice for this to happen to you.
If you feel guilt or shame or blame yourself, remind yourself that you did nothing to deserve this.
You might think you’re fine, then get triggered by something (like a movie) and fall apart. It’s okay if this happens, even if you feel embarrassed. Give yourself time to get through it.
Have friends to talk to or just hang out with. If you feel like you’re isolating yourself, call someone up and go see them. You might find that your social circle gets smaller after a traumatic event like a sexual assault. This is normal and perfectly okay. Lean on the friends and family who are there for you.
Find a therapist by calling your insurance provider or a local mental health clinic. You can also get a recommendation from a friend or family member or get a referral from your physician.
Find a local support group by contacting a local Rape Crisis Center or mental health clinic. You can also search online or join a virtual support group.
Call a helpline to anonymously talk to someone who will listen and help you make choices. Try calling/texting 988 in the USA, 1-800-667-5005 in Canada, +44 (0) 8457 90 90 90 in the UK, or 03 63 31 3355 in Australia. If you need immediate help, call emergency services or go straight to an Emergency Department. Call a friend and have them come with you.
Listen to calming music or take a walk in nature to soothe yourself.
Distraction is a good short-term solution. However, it’s not advised to continue pushing away your feelings throughout your recovery. It’s best for dealing with intense emotions, especially right after the assault.
Some people struggle with sleeping after a sexual assault. Try sticking to a sleep routine by going to bed and waking up at the same time each day. Get into a habit of relaxation right before bedtime to allow your mind and body to relax. Keep electronics (such as televisions, cell phones, and tablets) out of your bedroom.
