10 Tips to Start Healing from Sexual Trauma
Takeaway: Sexual trauma can profoundly impact our mental, emotional, and physical health, as well as our relationships with ourselves and others. Thankfully, recovery is possible. We’ve witnessed it firsthand with the clients we serve. In this post, we’ll share our expert tips for how to heal from sexual trauma. Whether you’re just beginning your recovery journey or want to take the next steps toward healing, these strategies can help you reclaim your well-being.
In a world where every 68 seconds another American becomes a victim of sexual assault, the profound impact of sexual trauma reverberates through the lives of countless individuals. The aftermath of such experiences encompasses not only the immediate psychological and emotional toll but also a far-reaching ripple effect on physical health, relationships, and overall well-being. The journey to healing is complex, and many find themselves at the crossroads of uncertainty, seeking ways to reclaim their lives. In this post, we delve into the depths of sexual trauma, examining its intricate effects and offering "10" expert tips to start the healing journey from the scars left behind.
Understanding sexual abuse
Every 68 seconds, another American becomes a victim of sexual assault, with 1 in 6 American women having experienced attempted or completed sexual assault in their lifetime, according to RAINN (Rape, Abuse, & Incest National Network). Sexual violence can have profound and lasting effects, impacting them psychologically, emotionally, and physically. Survivors may experience PTSD symptoms (intrusive thoughts, feeling disconnected, flashbacks, intense distress or emotional disturbance, avoidance of the incident), depression, self-harm, substance abuse, dissociation, panic attacks, eating disorders, sleep disorders, and even suicidal thoughts.
Not only does sexual violence impact mental health, based on data from a nation-wide survey in the United States, Smith and Breiding (2011) reported that women who had experienced nonconsensual sex were subsequently more at risk of heart disease, cardiac arrest, and other cardiovascular problems compared with women without a history of sexual assault. Additionally, sexual health problems are more likely to occur (Cambell, 2002). In their study on African American female veterans, Campbell, Lichty, Sturza, and Raja (2006) found those who had a history of sexual assault were more likely to experience gynecological problems, such as vaginal bleeding/discharge, pelvic pain, and painful intercourse than were their peers.
From 2009-2013, Child Protective Services agencies substantiated that 63,000 children annually were victims of child sexual abuse. The majority of childhood sexual abuse victims are aged 12-17, with 34% under age 12 and 66% aged 12-17. This reality highlights the widespread impact of sexual violence, underscoring the need for accessible education and therapeutic resources to aid their healing journey and recovery process.
Terms like sexual trauma, sexual abuse, sexual violence, and sexual assault may carry distinct definitions, sometimes used interchangeably. However, the key recognition is that if the experience felt violating to you, that's what holds significance. It's crucial not to let specific definitions diminish the impact of your individual experience.
Rainn.org
Campbell, R., Lichty, L. F., Sturza, M., & Raja, S. (2006). Gynecological health impact of sexual assault. Research in nursing & health, 29(5), 399-413.
Smith, S. G., & Breiding, M. J. (2011). Chronic disease and health behaviours linked to experiences of non-consensual sex among women and men. Public Health, 125(9), 653-659.
How to heal from sexual trauma: 10 strategies to try at home
Navigating the aftermath of sexual assault can involves a multitude of intricate and unpredictable effects, shaped by various factors such as education on sexual violence, past experiences, and the support system in place. A crucial step toward healing is gaining an understanding of what sexual trauma entails and the potential effects it may have on a person.
Patience and self-compassion are paramount as you embark on this journey, allowing yourself to progress at your own pace. Recognizing that the path to recovery is unique for each individual, the following is a list of strategies to consider trying at home to help heal, foster resilience, manage stress, and renew self-empowerment:
1. Educational Resources:
Understanding the psychological and physiological impacts of sexual abuse is an essential aspect of recovery. Explore educational resources, such as podcasts, documentaries, and online courses, to gain insights into the science of trauma symptoms and discover effective coping skills. Move at a pace that feels comfortable and safe with this.
2. Meditation or MBSR:
Mindfulness-Based Stress Reduction is a powerful practice that promotes self-awareness and emotional regulation. MBSR, specifically designed to manage stress, combines meditation with gentle yoga and body awareness. By cultivating mindfulness, you can regain a sense of control over their thoughts and emotions, paving the way for healing sexual trauma. Various forms of meditation and mindfulness meditation can be a helpful option as well.
3. Breathing Exercises:
Learn and practice deep breathing exercises. Controlled breathing, box breathing, and other breathing exercises can help manage anxiety and promote a sense of calm.
4. Supportive & Safe Connections:
Talk to a trusted friend, family member, or counselor about your experiences. Do not stay silent. Sharing your feelings with a supportive person can offer emotional relief and help foster healthy relationships and a sense of connection.
5. Exercise and Prioritize Health:
Physical activity, such as walking, jogging, or yoga, can have positive effects on mental health by releasing endorphins and reducing stress. Choose activities that bring you comfort and joy. Avoiding substances and getting adequate sleep are significant to healing.
6. Mind-Body Practices:
Incorporating mind-body practices like yoga, tai chi, or rhythmic movement can be transformative. These practices promote the integration of mental and physical well-being, helping reconnect with their bodies in a positive way. The gentle movements and breathwork involved in these practices facilitate relaxation and self-compassion.
7. Journaling:
Expressive writing can be a cathartic outlet. Journaling allows individuals to process their emotions, track progress, and gain insights into their healing journey. Setting aside time for regular reflective writing can be an empowering tool for self-discovery and emotional release
8. Creative Arts Therapy:
Engaging in creative expression, such as art, music, or dance therapy, provides an alternative means of communication and healing. Creative arts therapy encourages exploration and expression of emotions in a non-verbal and empowering way, fostering self-discovery and resilience.
9. Self-Help Books:
Explore literature focused on healing from sexual abuse. Books by reputable authors, such as "The Courage to Heal" by Ellen Bass and Laura Davis, provide valuable insights and coping strategies. Many self-help books authored by a trauma-informed therapist are available on Amazon or other bookstores.
10. Online Support Communities:
Join an online support group or forums where sexually abused people share their experiences and coping strategies. Connecting with others in support groups hosted by a therapist who have faced similar challenges can provide a sense of validation and understanding.
Managing the impacts and healing from traumatic experiences can pose difficult challenges, including self-blame, an overactive nervous system, difficulty trusting, discomfort during sexual intimacy, physical pain, and more. If attempting self-help strategies at home doesn't provide relief from abuse or assault, seek support with a trauma-informed therapist. Additionally, have resources to immediate support accessible for if you don't feel safe or in the event necessary. Reach out to the National Sexual Assault Hotline at 1-800-656-4673 or engage in a live chat through RAINN. For emergencies, dial 911 without hesitation. Your well-being and safety is a priority, and there are resources available to provide assistance when needed.
Helping a survivor with sexual trauma healing
Embarking on the complex journey of healing from sexual trauma requires not just the resilience of survivors but also the unwavering support and efforts of those around them. As trauma-informed mental health therapists committed to cultivating compassion and empathy, we recognize the profound impact that supportive relationships can have on their healing process. Below we offer eight essential ways you can actively and empathetically support survivors of sexual violence as they navigate the aftermath of sexual trauma. Each step is rooted in trauma-informed principles and seeks to create an environment of safety, understanding, and empowerment.
1. Listen Actively:
The power of active listening cannot be overstated when supporting a loved one through the aftermath of sexual abuse or assault. Make it a priority to be present and fully attentive when they choose to share their feelings, thoughts, or experiences. Create a safe space where they feel heard and understood without judgment. Acknowledge their emotions, validate their courage in speaking out, and refrain from offering unsolicited advice. Oftentimes, what a person needs is a compassionate and nonjudgmental ear to listen.
2. Respect Boundaries:
Respecting and honoring their boundaries is paramount. Understand that each individual copes differently and healing is a uniquely personal journey. Allow them to set the pace for discussions, disclosures, or any steps they choose to take in their recovery. Avoid pushing them to share more than they are comfortable with and be patient if they need time and space. By respecting their boundaries, you contribute to building trust and maintaining safety, which is fundamental to the healing process.
3. Educate Yourself:
An informed ally is an effective ally. Take the initiative to educate yourself about the impact of sexual abuse, its prevalence, and the intricacies of healing sexual trauma. Understanding the dynamics of power and control, the effects of trauma on the brain, and the nuances of post-traumatic stress can help you provide more informed and empathetic support. Additionally, familiarize yourself with available resources, such as helplines, support groups, and therapeutic interventions, to offer valuable guidance to your loved one.
4. Offer Validation:
Validation is a potent form of support. Affirm the legitimacy of their feelings and experiences, emphasizing that their emotions are valid. Avoid questioning or doubting their narrative, and instead, express belief and support. Survivors often face societal and self disbelief or blame, so providing a supportive and validating environment can be transformative in their healing journey.
5. Be Mindful of Triggers & Reminders:
Sexual trauma can leave them with triggers or reminders—situations, objects, or words that may evoke distressing memories or emotions. Be attuned to potential triggers and collaboratively work to create a safe environment, including topics of conversations, content in movies, songs, and tv shows. Sensitivity to their unique triggers demonstrates your commitment to preventing unintentional retraumatization. This may involve open communication about potential triggers, fostering an environment of trust where they feel comfortable expressing their needs.
6. Encourage Professional Support:
While your support is invaluable, encourage your loved one to seek professional help when they are ready. Therapeutic interventions, counseling, or support groups can provide a structured and specialized space for processing the trauma. Share information about available resources and emphasize the value of seeking guidance from mental health professionals who specialize in trauma-informed care. Acknowledge that professional support is a proactive step towards healing rather than an admission of weakness.
7. Respect Their Choices:
Respect their agency and autonomy in decision-making. Understand that the choices they make, whether it involves reporting the incident, seeking legal recourse, or choosing not to take such steps, are deeply personal. Support their decisions without imposing your views or expectations. The path to healing is as unique as the individual, and respecting their choices contributes to a sense of control over their narrative and recovery.
8. Normalize Self-Care:
Encourage and actively support self-care practices. Healing from sexual violence is an arduous process that can take a toll on mental and emotional well-being. Assist your loved one in exploring and adopting self-care activities that promote healing, relaxation, and overall well-being. Whether it's engaging in mindfulness exercises, practicing yoga, or indulging in creative outlets, normalizing self-care contributes to a holistic approach to recovery.
Supporting a loved one through the aftermath of sexual violence requires unwavering compassion, commitment, and an informed approach. By actively listening, respecting boundaries, educating yourself, offering validation, being mindful of triggers, encouraging professional support, respecting choices, and promoting self-care, you become a crucial ally in their journey toward healing and recovery. Together, let us foster environments of understanding and empathy that empower them to reclaim agency over their lives and narratives.
Healing sexual trauma with therapy
Healing from the wounds of sexual abuse is a courageous journey, and you don't have to navigate it alone. Research shows there are various therapy modalities proven to be effective in treating experienced sexual trauma, some of which are listed below. Many therapists pull from several different evidenced-based modalities and there is no one size fits all. Do your research on types of therapies and ultimately go with what aligns best for you.
Psychodynamic Therapy:
Delves into the unconscious processes influencing behavior and emotions. It is particularly effective in helping exploration of the impact of past experiences on present thoughts and behaviors, fostering insight into underlying patterns that contribute to their healing journey.
Cognitive Processing Therapy (CPT):
CPT is a cognitive-behavioral approach that focuses on identifying and challenging maladaptive thought patterns related to trauma. By addressing and reframing these thoughts, cultivating healthier perspectives, ultimately reducing emotional distress and promoting adaptive coping.
Eye Movement Desensitization and Reprocessing (EMDR):
EMDR is a specialized therapeutic modality designed to alleviate distress associated with traumatic memories. Through guided eye movements, holding a device in either hand that vibrates back and forth, or other forms of bilateral stimulation (BLS), you will reprocess traumatic memories, reducing their emotional charge and facilitating adaptive processing. Research shows EMDR is especially effective in treating post-traumatic stress disorder (PTSD) resulting from sexual trauma.
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT):
TF-CBT integrates cognitive-behavioral techniques with trauma-focused interventions, making it particularly effective, including children and adolescents. By addressing both the individual and their caregiver, TF-CBT supports healing within the family system.
Prolonged Exposure Therapy (PE):
PE is an evidence-based therapeutic approach that assists in confronting and processing traumatic memories. By gradually exposing individuals to avoided thoughts, feelings, and situations, PE aims to reduce symptoms of avoidance and emotional numbing, promoting reintegration and recovery.
KAP (Ketamine Assisted Psychotherapy):
In recent years, Ketamine-Assisted Psychotherapy (KAP) has emerged as an innovative and promising approach for treating trauma, including sexual trauma. KAP involves the administration of ketamine, a dissociative anesthetic, in conjunction with psychotherapy sessions. This unique combination aims to deepen the therapeutic process by facilitating a state of altered consciousness that can enhance introspection and emotional exploration.
What matters most to the effectiveness of any type of therapy is therapeutic rapport and the connection and safety felt with your therapist. Consider this when interviewing therapists. Ask about education, specialties, and trainings completed in their specialty. Notice how it feels as you are talking to the therapist. You deserve a safe and secure space where your journey is honored, your pain acknowledged, and your resilience celebrated.
You don’t have to heal from sexual trauma on your own. Our compassionate, professional team is here to help.
At RI, we understand the complexities of this journey and offer a tailored, compassionate, trauma-informed approach to support you. Our team of EMDRIA certified therapists and KAP (ketamine assisted psychotherapy) therapists are dedicated to facilitating a holistic framework to support you in your unique process. We have supported so many on their journey of healing and recovery from sexual abuse and sexual trauma, and we are here for you or your loved ones.
Ensuring a comprehensive approach to address the intricacies of trauma recovery, our EMDR clinicians are committed to creating a safe and respectful environment, recognizing the strength within you.
You don't have to navigate the complexities of sexual trauma alone. Our team is here to provide the support and expertise you need. Take the courageous step towards healing by reaching out to us. Together, we can embark on a journey of recovery, resilience, and renewed strength.
