What You Can Do For Yourself

It is important for you to respect your own feelings and not be pushed into things by other people. Remember you need to make your own choices and safely do whatever you can to make a full recovery.

Here are some useful suggestions:

Sexual assault can be very difficult to talk about. It can be hard to find language to describe something so overwhelming, and to be able to communicate it in a way that others can understand. People who have been through and are recovering from sexual assault, have found the following coping strategies helpful.

Caring For Your Body
It is important to attend to the physical impact of trauma on your body, through management of physical symptoms, adequate rest, and healthy diet. Exercise and reducing sugar and caffeine intake has been found to significantly reduce symptoms of anxiety, stress, sleep disturbances and other physical reactions.

Taking A Break
Give yourself time and permission to process the trauma. This may mean time off work, study or usual activities. Many people find it helpful to go away or spend time with family and friends.

Attending to Personal Safety
It is important to do what makes you feel comfortable, safe and in control again. Simple things such as leaving a light on at night, carrying a mobile phone, and telling people where you are, may help you regain a sense of safety.

Reconnecting
It is normal to feel alone and different after an assault. While it is not always easy to do, it is important to maintain connections with those family, friends and activities you had before the assault, and to ask for support from people you are close to.

Giving It Words
Find ways of expressing how the assault has affected you. For example, talking, writing, artwork, poetry, music and journals.

Emotional Release
Finding ways of giving yourself a break, mentally and emotionally, can stop you feeling overwhelmed. For example, crying, singing, meditation, going to a movie, light reading, and use of humour. Try to include at least one thing in your daily routine that takes your mind off the sexual assault.



	Welcome About The Northern Sydney Sexual Assault Service Contact the Service How You Might Feel What Can You Do? Myths Trauma Medical Compensation Groups Family and Friends Links and Resources Admin Login	What You Can Do For Yourself It is important for you to respect your own feelings and not be pushed into things by other people. Remember you need to make your own choices and safely do whatever you can to make a full recovery. Here are some useful suggestions: Sexual assault can be very difficult to talk about. It can be hard to find language to describe something so overwhelming, and to be able to communicate it in a way that others can understand. People who have been through and are recovering from sexual assault, have found the following coping strategies helpful. Caring For Your Body It is important to attend to the physical impact of trauma on your body, through management of physical symptoms, adequate rest, and healthy diet. Exercise and reducing sugar and caffeine intake has been found to significantly reduce symptoms of anxiety, stress, sleep disturbances and other physical reactions. Taking A Break Give yourself time and permission to process the trauma. This may mean time off work, study or usual activities. Many people find it helpful to go away or spend time with family and friends. Attending to Personal Safety It is important to do what makes you feel comfortable, safe and in control again. Simple things such as leaving a light on at night, carrying a mobile phone, and telling people where you are, may help you regain a sense of safety. Reconnecting It is normal to feel alone and different after an assault. While it is not always easy to do, it is important to maintain connections with those family, friends and activities you had before the assault, and to ask for support from people you are close to. Giving It Words Find ways of expressing how the assault has affected you. For example, talking, writing, artwork, poetry, music and journals. Emotional Release Finding ways of giving yourself a break, mentally and emotionally, can stop you feeling overwhelmed. For example, crying, singing, meditation, going to a movie, light reading, and use of humour. Try to include at least one thing in your daily routine that takes your mind off the sexual assault.


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