Rape is a traumatic event that can have a profound effect on a person, both physically and emotionally. Effects after sexual assault include rape trauma syndrome, fear and suspicion, relationship problems, memory of unpleasant events, irritability, and eating disorders. Remember, this attack is not your fault. There are many services that can help you heal from this trauma, including rape crisis centers, counselors, and social groups. By understanding the symptoms and their effects, you can overcome these attacks and continue living to the fullest.
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Part 1 of 7: Seek Immediate Help
Step 1. Call the emergency services number
If you are in danger, call 112 immediately. Emergency services can help you stay in a safe place and deal with any medical problems you are experiencing.
Step 2. Go to a safe place
Find a place to live that makes you feel safe. This place may mean you are staying with friends or family members.
Step 3. Find a trusted friend or family member
Ask someone you trust to stay with you. This person can also help you with things you need to do, such as visiting the doctor or the police if you wish.
Step 4. Visit or contact rape victims' recovery centers
These sites offer counseling services in addition to providing the information needed by survivors who experience pregnancy as a result of rape. The main purpose of this service is to empower you so that you are able to make conscious decisions without being forced.
These recovery centers can also put you in touch with a lawyer, who may be able to meet you at a hospital or police station
Step 5. Prepare evidence
Try not to shower or change clothes until you have a medical examination. If you choose to report to the police, make sure this evidence is also available.
Part 2 of 7: Visiting the Doctor
Step 1. See your doctor
First and foremost, understand that your physical health is of the utmost importance. If you do not have enough information and knowledge about your health, you will not be able to guide your life. You should immediately visit a doctor and undergo all necessary examinations to maintain your physical and psychological health. Many rape survivors don't want to see a doctor for a variety of reasons:
- You are in such a state of shock that you can't come to terms with the fact that you've just been raped, so you can't think about what to do next.
- You are overcome by the fear of having to face social stigma and criticism.
- You are not sure you will be trusted and receive support and empathy from different people, such as family, friends, police, or medical professionals.
- You are overpowered by feelings of shame and fear of what you will face next (eg questions, examinations for physical evidence, or positive fear of being tested for a sexually transmitted disease).
- You feel so intimidated that you choose to wait for the symptoms to go away on their own, without needing to tell anyone.
Step 2. Ask a trusted friend to accompany you
If you need moral support in the doctor's office, bring a trusted friend or family member with you. This person may be able to help explain your situation if you can't talk about it.
Step 3. Request a thorough physical examination
Rape can cause the survivor to be emotionally hurt. However, there are also physical aspects associated with this incident, such as physical damage, including sexually transmitted infections or other injuries. Performing a thorough physical examination will help you determine if there is a problem with your body.
Step 4. Request a test for a possible sexually transmitted infection
One of the questions that a rape survivor usually thinks about is whether she contracted a venereal disease or not. The possibility of contracting this is greater if the rape is carried out unsafely (without protection). Confusion, doubt, and worry may arise if you are not checked. You will keep thinking about it. If you don't ignore the possibility of sexually transmitted diseases, you may continue to live in worry about your physical and psychological condition.
- Don't wait for the symptoms to appear. Some of these sexually transmitted diseases will be hidden for a long time before manifesting in the form of symptoms. Even if physical symptoms do not occur, you still have to undergo the examination in latent form.
- When detected at an early stage, most sexually transmitted diseases are curable and treatable.
- If you ignore the symptoms, sexually transmitted diseases can become serious and chronic problems, which will be difficult to treat and cure.
Part 3 of 7: Coping With a Possible Pregnancy
Step 1. Take birth control pills
These pills prevent conception in cases of rape, and are freely available in the market, and must be taken within 72 hours of the rape. Birth control pills are over-the-counter without a prescription for women 17 years of age and older. You can also search for those who need a prescription.
- Talk to your doctor or a worker at a rape recovery center about these pills and the possible side effects they may cause.
- If you are under 17 years of age, you will need a prescription for emergency contraception.
Step 2. Take a pregnancy test
If you suspect that you are pregnant, take this test for confirmation.
Once you realize you are pregnant, you may be flooded with feelings and emotions of guilt, self-blame, fear, shame, disbelief, and helplessness
Step 3. Talk to a trusted friend
This situation is difficult, but it is very important that you realize that you are not to blame for what happened. Find someone who you think will understand you and your situation. This person must want to be your strength and support.
If you don't think you have friends or family members who can support you without judgment, then consider seeing a counselor who is an expert in situations like yours
Step 4. Visit or contact a post-rape recovery center
These centers offer counseling services, as well as provide the necessary information for survivors who experience pregnancy due to rape. The main idea is to empower women to make conscious decisions without being forced.
Step 5. Have an abortion if necessary
When you are pregnant, you can decide not to continue your pregnancy.
- A rape victim recovery center can offer pre-abortion and post-abortion support. Your decision not to continue with the pregnancy can lead to mixed feelings and emotions. You will be stressed, but at the same time, you will also feel relieved. Issues that usually occur after an abortion, such as depression, guilt, anger, low self-esteem, may arise. You should stay in touch with the counselor at the recovery center. The counselor may also suggest psychotherapy.
- Planned Parenthood has several resources to help find recovery centers for rape victims in your area.
Step 6. Recognize that you are the ultimate decision maker
You now have a variety of options to choose from. You will get lots of advice on what to choose or what is right/wrong for you. Remember, being raped is not your choice. Just because it happened, doesn't mean you can't make up your own mind about everything that has to do with your rape. Life is still your own, and you must be the ultimate decision maker. Just make sure you make the right decision after consulting your own mind and heart.
You can still seek other people's opinions. Just make sure you retain the right to decide what to do. You may deepen the wound by yielding to the values, opinions, and judgments of others
Step 7. Take some time
Don't let other people force you to do something you don't think is right or you don't want to do. Know your own needs. This will take you one step closer to regaining your sense of self-worth and maintaining it, as well as the freedom and skills to take control of your life.
Part 4 of 7: Understanding the Effects
Step 1. Understand the possible effects after rape occurs
There are a number of physical and emotional symptoms that a rape victim may experience after a traumatic experience: These include:
- Trauma syndrome: includes feelings of anxiety, stress, helplessness, guilt, anger, inability to focus, shame, substance abuse, or suicidal ideation.
- Excessive fear and suspicion of people and their behavior and goals.
- Relationship problems: these can arise as a result of you becoming less emotionally responsive, distancing yourself from loved ones, or doubting the actions and intentions of friends and family members.
- Insomnia, inability to sleep well, or having nightmares.
- Denial: You may experience a reluctance to admit the fact that you have been raped, and show an inability to remember what happened.
- Flashbacks: You may experience flashbacks of the attack so repeatedly that you have trouble distinguishing what happened in the past and what is happening in the present.
- Excessive fear: You may feel the need to be on guard to ensure that you are safe.
- Eating disorders, such as bulimia or anorexia.
- Sexual dysfunction.
- Physiological symptoms: may include diarrhea, constipation, rapid heartbeat and breathing, dizziness, unexplained headache and abdominal pain.
Step 2. Understand the main symptoms of this trauma syndrome
Rape trauma syndrome is a post-traumatic stress disorder experienced by survivors of rape cases. Most treatment aimed at survivors of rape cases focuses on reducing the symptoms, as this is what rape victims most often experience as a follow-up effect of their case.
- Some of the symptoms of this trauma syndrome include: flashbacks, avoiding other people, sleep disturbances, fear, anxiety and mood problems, and paranoia.
- Survivors can also be invaded by fearful thoughts and attacked. These feelings and thoughts can so overwhelm the survivor that normal daily activities become a challenge. Survivors will develop a sense of distrust of society in general, and of men or women in particular. Some survivors may stop socializing with others for fear of being attacked again. They may also make drastic changes in their lives, such as moving house, changing schools/offices, or moving to another city.
Step 3. Watch your avoidance behaviors
Survivors of rape cases are often haunted by memories of the traumatic incident. Certain sounds, smells, images, or even certain feelings and thoughts can trigger unpleasant memories, which can manifest in physiological and psychological symptoms. As a result, survivors may exhibit avoidance behavior to suppress these memories.
- You may have avoided the street you walked on the day the rape occurred, or the area where it happened. You may also avoid people who remind you of the day.
- Avoiding feelings of discomfort and fear is normal and even useful. However, the positive effects can only be felt in the short term. This will not be useful in the long run. In fact, this avoidance behavior can make the memories and symptoms manifest in different, possibly worse, ways.
Part 5 of 7: Asking Professionals for Help
Step 1. Find a counselor with experience dealing with rape cases
Sexual assault can sometimes leave survivors feeling helpless and confused. You may not know the exact steps or actions to take. If you seek help immediately after a rape has occurred, counseling services can provide valuable support and information in the form of medical advice (for example, how to prevent an unwanted pregnancy due to rape), as well as legal advice (such as how to prosecute the perpetrator).
- Counseling services are usually offered by professionals with extensive experience in dealing with cases such as rape. This counseling is usually done one-on-one. The counselor will help the survivor to cope with the effects that may arise after the rape occurs.
- Counselors understand the importance of making survivors feel safe and supported. Counseling is a place for survivors to be treated with respect and receive adequate support. A rape survivor can hope that her counselor will listen patiently and actively.
- Cognitive behavioral therapies can be used to treat psychological symptoms that arise as a post-rape effect. However, the survivor still needs a successful recovery from his symptoms. Empowering survivors and preparing them to rebuild their sense of self-worth is what is needed to ensure a successful recovery process.
Step 2. Talk to a therapist about active, focused ways to deal with the problem
Techniques like these are honest and try to address the problem at hand. These techniques will also help you get back in control of your life and lead you in the right direction. It is recommended that you confront the problem rather than walk away from it.
- If you continue to avoid the symptoms and problems, you may feel fine for a while. However, the problem is still there and could erupt at any time. This eruption can cause more severe damage.
- Focused problem solving techniques can help you get to the root of it. These techniques can also treat the symptoms as well as the problems that are causing them.
Step 3. Avoid techniques that focus on emotions
Techniques like these should be avoided or used only at a minimum level. Emotion-focused techniques have methods such as avoidance or denial. These techniques are based on the idea that it is better to avoid what you cannot face and challenge. This thinking says that if we stop thinking about something, it will disappear from our memory.
Step 4. Ask your family members and friends for counseling
A survivor in a rape case is indeed a fighter, however, sometimes even a fighter needs support from his loved ones. In addition, sexual assault will also affect the friends and family members of the survivor. These people are usually thought of as secondary victims, as the effects of these traumatic incidents can continue to haunt them.
Counseling is offered to family members and friends so that they can strengthen the survivor's efforts to cope with the unpleasant experience and its effects
Step 5. Talk to your therapist about treatment
There are several medications used to treat symptoms that arise from post-rape trauma syndrome. These drugs include: Selective Serotonin Reuptake Inhibitors (SSRIs), Monoamine Oxidase Inhibitors (MAOIs), Tricyclic Antidepressants (TCAs), and anticonvulsants.
- Although drug therapy is effective to some degree, be aware that other types of therapy are more promising and can provide better results without side effects. Although medication can make symptoms subside temporarily, therapies try to get to the root of the problem to solve it without causing side effects.
- You will most likely need a prescription from a psychiatrist or medical doctor for these medicines.
Step 6. Ask about continuous exposure therapy
This therapy, also known as flood therapy, is a psychotherapeutic technique designed to make the survivor less sensitive to thoughts and memories of the rape. This desensitization process is carried out by encouraging the survivor to constantly remember, imagine, and relate even the most intimate details of the incident. This involves remembering what happened, how it happened, your state of mind, the trauma you experienced, and how the rape dominated your life, beliefs, thoughts, and behavior.
- This therapy is called “continuous” because it is not carried out in just one or two sessions. In contrast, this therapy involves several sessions (up to 18, depending on the condition of the survivor), with each session lasting about 30-45 minutes.
- The survivor will listen to an audio recording that helps him or her recall the traumatic incident.
- By constantly repeating the feelings and emotions that he felt when the trauma occurred, he will get used to those feelings and thoughts. The basic idea here is that the survivor is less bothered by the memory. Thus, he can accept the incident and come to terms with his past.
- This therapy is not easy, either for the survivor or the therapist. The survivor will need to recall intimate details about the rape. The therapist may also have difficulty getting the survivor to talk about the rape in detail.
- Continuous exposure therapy is seen as an effective way of dealing with trauma symptoms, rather than trying to deal with feelings of guilt and depressive symptoms.
Step 7. Ask about eye movement desensitization reprocessing therapy
Eye movement desensitization reprocessing (EMDR) is a type of psychotherapy intended to reduce or suppress symptoms, such as anxiety, nervousness, helplessness, depression, fear, and guilt, that manifest after a traumatic incident, such as rape. When a person undergoes this therapy, his rapid eye movements are able to remember the trauma associated with the rape he experienced.
- When he recalls a traumatic incident, the thoughts, feelings, and emotions associated with this incident, will affect the functioning of the brain in reverse. This is because remembering rape can be considered the same as experiencing it for the first time. The eyes, sounds, smells, and thoughts associated with this incident serve as reminders of it.
- The therapist will move his hands back and forth, and ask the survivor to follow the movements. Sometimes, he will replace hand movements with fingers or toes. While doing so, the survivor will be asked to remember the traumatic incident and everything related to it, including feelings, thoughts, sights, smells, and sounds. The therapist will lead the survivor to think about and talk about more pleasant events gradually.
- This therapy is believed to reduce negative emotions, thereby reducing symptoms that may arise due to the presence of these negative emotions.
- EMDR is especially useful for treating those who find it very difficult to talk about a sexual assault they have experienced. EMDR can also be used to treat eating disorders as well as substance and alcohol abuse, which may occur as a post-rape sequel.
- This therapy is not talk therapy like other cognitive behavioral therapies. This therapy also does not recommend the use of drugs.
Step 8. Try stress inoculation therapy
This therapy, commonly known as SIT, is a preventive and conciliatory mechanism that can help survivors cope with the after effects of rape. This therapy can also prepare a foundation to strengthen the survivor against things that may be stressful in the future.
- SIT is a type of client-specific cognitive behavioral therapy, which can be modified and adapted to meet a person's needs.
- SIT is divided into three phases of intervention. In the first phase, the therapist will create a constructive and collaborative relationship with the survivor. Survivors are advised to view fear, threats, stress, and anxiety as problems to be solved rather than avoided. The therapist will conduct interviews, examinations, and psychological testing sessions with the survivor. In the second phase, survivors will be taught reconciliation skills, including tactics for accepting the situation and distracting; relaxation and self-comforting techniques; and interpersonal communication and relationship building skills. In the third phase, survivors will hone their peacemaking skills. He may also be asked to help others who are in a similar situation, so that he can put in more effort and appreciate the positive changes he has made.
Part 6 of 7: Taking Care of Yourself
Step 1. Talk to supportive friends and family members
Don't isolate yourself from people who understand you and your situation. Supportive friends and family members, as well as helpful professionals, can play a big role in your recovery process. Positive and supportive behavior and reactions from friends and family members can increase the chances of a healing process. They are the ones who can even discreetly provide all the support you need.
Step 2. Stay away from people who don't take your experience seriously
There may be people telling you to forget the incident, as if it never happened at all. Some of these people, who may even be among friends and family members, may advise you to forget that a rape has occurred.
- There may also be people who blame, criticize, and hold you responsible for whatever happens to you. They may assume that rape is a consequence of your irresponsible behavior.
- There may be people who don't believe your story. They may ask the question, “Why don't you do this? You should be able to escape if you did.”
- There may be people who will force their decisions on you, make decisions for you, or force you to listen to them.
- Some families may be overprotective when trying to support and love the survivor as much as possible. This can hinder the healing process. The family's overprotective behavior and actions will remind the survivor that he or she has been hurt forever. He will get used to being protected and have a hard time starting a new life.
- Stay away from people who can trigger negative reactions and feelings for you. Negative reactions and behaviors from family members and friends can lead survivors to adopt a distancing strategy, which is bad for adaptation and can hinder the healing process.
Step 3. Join a social group
Counseling services usually unite rape survivors in the form of social groups. This group serves as a crisis conduit because the members are people who are going through the same thing as you. They are also survivors of sexual assault and have gone through the process of coping with the effects.
This group introduces you to people who have overcome their attacks and have managed to move on with their lives. Meeting and interacting with people who have had similar experiences can help you break down the walls of distrust you built up because you were under attack
Step 4. Focus on eating right
The moments after rape are the ones that make a person really care less about food. If possible, use the services of a dietitian as one of your professional assistants in the health sector. Eat healthy fresh food. The diet you consume will have a major impact on your physical and psychological health. Avoid fast food and those that contain lots of sugar.
Step 5. Make sure you stay physically active
Try walking, running, swimming, cycling, dancing, or kick boxing. Stay focused on being as active as possible, regardless of the type of physical activity you do.
- Exercising or being physically active helps you release stress, anxiety, and accumulated emotions. Exercising can also help distract from painful thoughts and memories. Exercising also increases self-confidence and self-esteem. Sitting quietly at home is not going to help you. You may even feel more irritated and fearful, anxious, or depressed.
- Exercise will also help you sleep better. One of the symptoms you may experience may be the inability to sleep and rest properly. Physical activity will help you get better rest.
Step 6. Try a mind exercise
Mind exercise is a technique that has proven to be effective and is incorporated into a variety of therapies aimed at dealing with post-rape stress, depression, and drug and alcohol abuse. This technique is most successful when used for specific purposes, such as reducing patterns in thought processes, controlling alcohol and drug use, chronic pain, and improving focus.
- Mind exercises help you accept thoughts, emotions, and feelings that are hard to accept. You can also let go of these thoughts without judging yourself. You just stay aware of the present situation and focus on it. Let your thoughts come and go. By doing so, you provide the right channel for your thoughts and emotions, which are usually difficult to manage and keep stable.
- Mind exercises can be used to prepare for therapy, such as continuous exposure therapy and cognitive processing therapy.
Step 7. Practice yoga
Yoga helps increase self-confidence, alertness, and control over your body. By practicing yoga regularly, you can master mind control and direct your thoughts. Yoga can increase your heart rate, which indicates that you are able to calm yourself down.
- When one experiences flashbacks, it is difficult to distinguish between what is real and what is imaginary. Yoga will teach you to stay focused on the present. You will be fully aware of the state of yourself, your body, your mind, and your surroundings.
- Yoga is the safest and gentlest way to get used to your own body. Survivors of sexual assault may begin to resent the body or body part that was affected. Yoga can help you accept yourself with grace. Self-acceptance is the key to healing.
Step 8. Try yoga nidra meditation
Yoga nidra, or yogi sleep, is performed in a reclining position. In yoga nidra, you will be guided through a series of instructions as well as rhythmic breathing.
- These instructions can help you through a visual shading process (body scan). This whole scanning process keeps our mind busy and focused, away from any distractions.
- Your body and mind will soon reach a state of peace and relaxation. Your energy will be focused on the third eye (which is the peace point between the eyebrows). This third eye acts as a hormone controller in the pineal gland, which is located in the middle of the brain.
- The pineal gland hormone, melatonin, works miraculously to prevent, heal, and treat various problems that attack the body and mind. This hormone helps reduce stress, improves immune system function, ensures restful sleep, calms the nervous system, and provides a holistic healing process.
- Podcasts or audio recordings for yoga nidra meditations are available for download online.
Step 9. Spend some time outdoors
You may develop distrust after being sexually assaulted. Spending time outdoors can help you rebuild trust in humanity. The sights, sounds and natural scents will refresh you and set your mood. You will begin to remember that the world is a beautiful place and that life is worth living.
Step 10. Focus on your study or work
One incident shouldn't make you give up on all the things you previously enjoyed doing. Focus on your studies or work. Volunteer at your favorite charity event. Living in the world can help you de-stress and stay connected to others.
Step 11. Read inspirational books
There are stories of many rape survivors who have overcome their trauma to achieve something in life. Read these stories.
Pandora's Project has a list of recommendations containing many books on rape, relationship violence, gender rape, violence against children, and other topics
Part 7 of 7: Coping With Other Effects
Step 1. Recognize the symptoms of an eating disorder
Eating is one of the most common ways rape survivors cope with the traumatic experience. Many survivors felt that their appearance caused the attack. They may overeat or reduce it drastically (anorexia, bulimia). They may also use food as a coping strategy, as adjusting their appearance and making them unattractive creates feelings of security and reassurance, thereby minimizing the chance of sexual assault in the future. Signs of an eating disorder can include:
- Significantly lost or gained weight
- Busy with food or diet
- Yellowed teeth or bad breath
- Decreased body temperature
- Refuse to go eat
- Habits at mealtime, such as cutting food into small pieces or pushing it to the edge of the plate
- Seek help by talking to a doctor, counselor, or support group. The National Eating Disorders Association has resources to help you deal with eating disorders.
Step 2. Find out if you hurt yourself or not
Rape survivors usually feel ashamed and dirty about what happened, so they try to damage or mutilate the desecrated body parts or their own body in general. They may hope to find some relief. Some self-harm behaviors include cutting, biting, or setting yourself on fire. If you're thinking about hurting yourself, try these direct steps:
- Stay away from objects you would use to hurt yourself. Leave the room where the object is.
- Write down your feelings in a journal.
- Draw something at the point where you are going to hurt yourself using a marker.
- Call or message a friend.
- Get more help from S. A. F. E. Alternatives. This organization offers useful resources for preventing self-harm.
Step 3. Visit a sex therapist
Sexual dysfunction is usually a post-rape effect. This dysfunction can take many forms, such as an inability to enjoy sex, pain during sex, vaginismus (which is when the vaginal muscles involuntarily contract during penetration), or loss of sexual desire. Sex therapists can usually help with sexual dysfunction.
- Survivors are usually also concerned about their partner's reactions and behavior. Survivors may worry about how their sexual life will be affected, how they will cope with the trauma with their partner, or whether they will continue to enjoy life together as before the rape. Couples therapy can be useful in identifying, understanding, and resolving issues that may occur between couples.
- Sex therapy is a little deeper than couples therapy because it focuses on intimate physical relationships.
- In sex therapy, the therapist will try to change the pattern of thoughts and behavior of survivors towards sex. The therapist will perform various exercises and techniques such as “sensation focus” and Kegel exercises to treat sexual dysfunction.
- Sexual dysfunction is also commonly treated using cognitive behavioral therapy.
