Contents:
- Medical Video: Coping strategies for sexual assault survivors
- Various ways to deal with the trauma of sexual violence
- 1. Don't hesitate to avoid threatening situations
- 2. Talking
- 3. Prepare an "emergency box"
- 4. Write down or describe your complaint
- 5. Sports
- 6. Crying
- 7. Various other things
Medical Video: Coping strategies for sexual assault survivors
Trauma of sexual violence can cause long-term effects not only on physical health, but also mentally. Depression and PTSD are among the most common effects of trauma. It is very natural for every victim of crime to feel sad, angry, unhappy, even desperate. All of this is not a sign of weakness or character defects. However, there are various ways that you can do to manage emotions and recover from trauma.
Various ways to deal with the trauma of sexual violence
Other times when you feel your predisposition, fear, despair, and even want to commit suicide when you recall the trauma, immediately do one of the things below to distract yourself. That way, you can get back up to start the optimal healing process.
1. Don't hesitate to avoid threatening situations
Avoiding here means not completely confining yourself to your social environment. Keeping away from the closest person can actually cause you to be alone, and tend to recall what made you traumatized. But sometimes indeed some places, locations, buildings, areas, activities, even the physical stature of certain people can trigger flashbacks of your memories of these unfortunate events.
Your body is truly capable of remembering all the events it experiences, and can respond to every situation spontaneously. That is why in a threatened situation, your body will give a signal of danger signs, such as tense, holding your breath, bristles, goosebumps, chaotic thoughts, cold sweats, stomach ache, even dizziness and nausea. If you happen to be in this situation, it's okay to immediately avoid for a whileand look for a safer place.
Give yourself time to calm down and make sure you are safe.You can focus on just one thing - for example looking at the clouds in the sky or looking at a rock, counting down 100 to 1, tearing the paper into small pieces, squeezing bubble wrap, practicing breathing techniques, meditation, or playing games on mobile.
2. Talking
After experiencing sexual abuse, most victims feel insecure and have difficulty trusting others. However, confining yourself in a room is not the right thing. As much as possible, don't let yourself be alone.
Stay with other people, whether it's parents, siblings or close friends. Divert your mind by chatting (not necessarily about the abuse you experience, if you are not ready to be outspoken; talk about whatever you want).
Just have fun and laugh with the people you love. This can help you recover the sad feelings that are experienced while reminding you that you still have people who love and respect you.
3. Prepare an "emergency box"
Prepare a box or bag and fill with items that you can use to distract when you are caught in a flashback of trauma or have an urge to hurt yourself. The box must include things that require concentration, but which you can still enjoy and which are safe (cannot be used to hurt).
Its contents can include coloring books, knitting equipment or for making bracelets, puzzles, Lego or rubiks blocks, TTS books, favorite story books, paper and crayons, stress ball, video games, playdough toys, colorful nail polish, rubber balloons to be blown, to favorite toys - anything that can make you feel comfortable and "run away" for a moment from reality.
Don't forget to also bring some of these items with you while on the move outside. Turning attention to positive things when you are alone is very important to do to prevent trauma coming back.
4. Write down or describe your complaint
Writing a journal can be a very helpful way to fix your emotions after experiencing sexual violence. Write also the various reasons "Why I love myself" or happiness / luck that you have experienced so far to be saved and reread when you feel you're down.
If you are embarrassed to spill your heart with words, you can start by scribbling random pictures on a piece of paper. If you are more able to pour out your heart by writing song lyrics or poetry verses, it doesn't matter either. The important thing is you can get to know and understand each of your emotional turmoil. This can help you be more aware of what can cause trauma to come back so you can prevent it later.
5. Sports
Exercise helps release physical tension and can be a great way to deal with stress. Go running or walking in the park, cycling, aerobics, swimming, jumping in place, punch box or pillow, or ask a friend to do something active with you.
Good physical health can support you through difficult times in the trauma recovery process. The reason is that exercise can help you reduce anxiety and even symptoms of depression. Don't forget to keep balanced food intake and regular sleep as much as possible.
6. Crying
Yes, it's okay to cry when you feel very overwhelmed with everything that happens in life.
Crying when you are stressed is one of the best ways to channel your stress and give you a sense of relief. When you cry because of stress, the body is actually releasing stress hormones or poisons from the body through dripping tears. That's why crying can improve your mood.
Research from the University of South Florida in 2008 proved that crying works better to calm down and improve your mood than any antidepressant drug.
7. Various other things
Nowadays, you face difficult emotions and situations. If you are a victim of sexual abuse, remember that you are innocent! In order to fully recover, you must have an alternative so that you can act in other ways that can make you feel more relaxed and calm when trauma comes back to haunt.
You can massage your neck, hands and feet; listening to soothing music; bathe in warm water or splash yourself in cold water; screaming as tight and as much as possible into the pillow; go karaoke; stroking a cat or dog; cook; watching your favorite movie; hiking; to rearrange your collection of music books or CDs according to the alphabet. These techniques can be an alternative to reduce the stress you feel.
If needed, you can also visit a psychologist or counselor to find ways to deal with the trauma of sexual violence that you experience.
If you, family members, closest relatives, or people around you experience sexual violence in any form,immediately contact the hotline police emergency number 110; KPAI (021) 319-015-56; Komnas Perempuan (021) 390-3963; ATTITUDE (Solidarity with Victims of Violence Against Children and Women) (021) 319-069-33;LBH APIK (021) 877-972-89; RSCM Integrated Crisis Center (021) 361-2261; or the Suicide Prevention hotline(021)7256526/(021) 7257826/(021) 7221810.
