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Getting Back on Track


Caring ManIt is important for you to know that your reactions are normal and temporary reactions to an abnormal event.

The fear and confusion will lessen with time, but the trauma may disrupt your life for a while. You may experience any or all of the reactions you've read about on the previous pages. Some reactions may be triggered by people, places, or things connected to the assault, while other reactions may seem to come from "out of the blue." Remember that no mater how much difficulty you’re having dealing with the assault, it does not mean you’re "going crazy" or becoming "mentally ill."

Talking about the assault will help you feel better, but may be really hard to do. In fact, it’s common to want to avoid conversations and situations that remind you of the assault. You may have a sense of wanting to "get on with life" and "let the past be the past". This is a normal part of the recovery process and may last for weeks or months.

Eventually you will need to deal with your feelings in order to heal and regain a sense of control over your life. Talking with someone who can listen and understand, whether it’s a friend, family member, hotline counselor or therapist, is a key part of this process.

It’s important to understand that you may not be able to function at 100% capacity for a while following a major trauma like sexual assault. You may have problems concentrating or remembering things and may feel tired or edgy. You may also take longer to recover from everyday stresses. Don’t be too hard on yourself — you’ll need time to recover emotionally, and that may detract from your energy for a while.

Ways to Take Care of Yourself

  • Get support from friends and family. Try to identify people you trust to validate your feelings. Spend time with people who know your strengths and positive qualities. Try not to isolate yourself.

  • Talk about the assault and express feelings. You can choose when, where, and with whom. You can also decide how much or how little to talk about.

  • Use stress reduction techniques — exercises like walking, jogging, biking, swimming, and weight lifting; relaxation techniques like yoga, massage, music, prayer, and or/mediation.

  • Maintain a balanced diet and sleep cycle and avoid overusing caffeine, sugar, nicotine, alcohol, or other drugs.

  • Take "time outs." Give yourself permission to take quiet moments to reflect, relax, and rejuvenate- especially during times you feel stressed or unsafe.

  • Consider writing or journaling as a way of expressing thoughts and feelings.

  • Get into counseling. The Sexual Assault Recovery and Prevention Center has counseling services available for survivors of sexual assault and their families. You can speak with a crisis counselor by calling our hotline 24 hours a day, 7 days a week at (805)545-8888. Crisis counselors provide support, information, and referrals, with complete confidentiality. Professional therapy is also available.

 

Cut, Fresh Pink Flowers

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."

— Margaret Mead

 

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