The hand on your stomach should rise. Ask how other people have handled similar situations. Reconnect with old friends. You did not bring the assault on yourself and you have nothing to be ashamed about. This is the case for many rape survivors. Challenge your sense of helplessness and isolation. Get help to sort out what you would like to do and how you may want to organize your time, thoughts, and decisions. You may be tempted to withdraw from social activities and your loved ones. Feeling like you could have or should have done something to avoid or prevent the assault; doubts regarding your ability to make judgments. Your best bet is someone who will be supportive, empathetic, and calm. Try to make as many of your own decisions as possible. There is no standard response to sexual assault. If you've retreated from relationships that were once important to you, make the effort to reconnect. Effective Treatments There are highly effective, trauma-focused therapy treatments available.
You can spot a rapist by the way he looks or acts. Participate in social activities, even if you don't feel like it. After rape, you may feel uncomfortable with human touch. You did the best you could under extreme circumstances. Reach out to someone you trust. You're hyper sensitive to the smallest of stimuli. They also provide invaluable information on how to cope with symptoms and work towards recovery. Put one hand on your chest and the other on your stomach. And hiding only adds to feelings of shame. There is no standard response to sexual assault. Your best bet is someone who will be supportive, empathetic, and calm. Take a slow breath in through your nose, counting to four. It helps us relax and regain a sense of control over our bodies. The hand on your stomach should move in as you exhale, but your other hand should move very little. Exhale through your mouth to a count of eight, pushing out as much air as you can while contracting your abdominal muscles. You may experience a few, none, or all of the following: Studies show that rapists choose victims based on their vulnerability, not on how sexy they appear or how flirtatious they are. Compulsively using drugs or alcohol. Be aware that these are normal reactions to trauma. Using stimulants, risky activities, or physical pain to feel alive and counteract the empty feeling inside of you. During the first few days or weeks after the assault you may feel preoccupied with intrusive thoughts about the assault. It can make you feel dirty and weak. You no longer trust others. In some Asian, African, and Middle Eastern countries, that figure is even higher. For example, try tapping or touching your arms or describing your actual environment and what you see when look around—name the place where you are, the current date, and 3 things you see when you look around.
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