In this section:
Coping after Sexual Assault
Sexual assault is a violent, humiliating and traumatic experience.
If you have been sexually assaulted you may experience a range of feelings and reactions.
This page will identify some of the common reactions and suggest ways of coping with them.
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How You Might Feel
Relieved
The assault is over and you survived.
Fearful
A lot of things that felt safe before may no longer seem that way. You might feel scared or threatened in familiar places or situations - being at home, going out, being in a crowd, or walking to work.
Powerless & Helpless
Rape is a violation of your right to control what happens to you, your body, your emotions and your senses. It can leave you feeling that nothing you do or say matters anymore.
Ashamed & Embarrassed
You might feel that you are different from everybody else or that people will know that you have been raped.
Confused
You may have a lot of confused emotions, cry a lot or you may just feel numb. Sometimes people want to forget all about the rape or find it is too hard to talk about at first.
Angry
You might be angry at your attacker or at the fact that there are men who rape. Sometimes anger is wrongly directed at yourself because you think you should have been able to avoid the attack. The list of "if only's" can be endless and this can leave you feeling guilty even though you are in no way to blame.
Other Reactions
The way you feel about yourself might change. Some people feel dirty and unclean and spend time trying to wash that feeling away. Others have trouble sleeping or develop eating difficulties after the sexual assault.
You might also find that you search through everything that happened prior to the assault looking for a reason for why it happened.
Your behaviour did not cause the assault. The only person responsible for the assault is the person who raped you.
Being raped may also affect how you feel about relationships. It is very important that you regain control - establishing with whom, where, how and when you have contact.
You may not want to have sex or be touched even by people you are close to, or you may feel a great need for physical contact and comfort.
Coping
As already mentioned in this pamphlet, most people will experience a range of reactions after being sexually assaulted.
This is normal and to be expected - you are not going "crazy".
Given the trauma you have experienced, it is really important to take care of yourself and have support available.
The following suggestions are intended as a guide only. You may already have ways of coping that work well for you.
Remember, people can and do deal with the impact of sexual assault on their life. You will not always feel like this.
Looking After Yourself
seek out support from people who are important to you, try not to isolate yourself
write down how you are feeling
get plenty of rest even if you find it difficult
make time for relaxation
get regular exercise such as walking, cycling or swimming
talk it through with someone you trust e.g. friend, counsellor, family member
try to eat regular and well balanced meals
after an assault you may find your use of alcohol, drugs or other stimulants such as coffee, cigarettes and chocolate increases. It is important to keep in mind other coping strategies may be more healthier
Ideas for Relaxation and Release of Stress
listen to music
read a book or magazine
meditate
go for a walk
do some gardening
ask a friend to give you a massage
work out at the gym
cook a nice meal
try techniques like yoga, aromatherapy
spend time with pets
take deep breaths
relax in a warm bath
watch TV or go to the movies
if you have children, ask a friend to mind them and have some quiet time to yourself
Related contacts
Some agencies which might be able to help include:
Sexual Assault and Child Abuse Team (SACAT)
Australian Federal Police
(02) 6256 7696
Child at Risk Assessment Unit (CARAU)
(02) 6244 2712
Forensic & Medical Sexual Assault Care (FAMSAC)
(02) 6244 2184
Canberra Rape Crisis Centre (CRCC)
(02) 6247 2525
The Junction Youth Service
(02) 6247 5567
Victim Support Scheme (VSS)
1800 822 272
Service Assisting Male Survivors of Sexual Assault (SAMSSA)
(02) 6262 7377
We wish to acknowledge Yarrow Place Rape and Sexual Assault Service
