Find Answers to Your Questions ~ the body: a home for love Community

Question 1

How can I celebrate the small ways I am healing from trauma?

Accepted Answer

The healing process can be an opportunity to regain the control and autonomy that is often taken away during a traumatic experience. You are in the driver seat of your recovery and you decide how you want to navigate your healing and what’s best for you.

Setting goals or benchmarks is one way to measure your growth and celebrate small wins as you recover after trauma. If you choose to set goals, remember that everyone heals in their own way and in their own time.

Be patient with your progress and compassionate toward yourself. Try not to compare your own growth to someone else’s—your path to recovery is yours and only yours.

What do you want to achieve? It can help to think about what’s important to you and what inspires you. You can work on something personal (like thinking more positively) or something more tangible (like making time for friends you’ve lost touch with).

Choosing goals that are specific and measurable makes them easier to achieve. Saying one kind thing to yourself daily for two weeks is a specific and measurable goal to think more positively. You can easily track it and tell if you’ve successfully accomplished it or not.

Once you choose a goal, think about whether it’s realistic for where you are right now in your healing process. Be gentle with yourself and the benchmarks you select. It’s okay if you don’t achieve a goal you set the first time. Large goals can be broken into smaller, more easily attainable goals. No goal is too small. Keep things simple. You will get there.

It’s helpful to have a mix of both short and long-term goals. How many goals are you focusing on at the same time? Focusing your attention on 2-3 goals at a time can make it easier to keep track of them.

You don’t have to recover or set goals alone. It’s okay to reach out to people you trust. Extra support and motivation can help you achieve your goals. It’s up to you to decide who you want to involve in your recovery process, even if it’s just having someone to celebrate with.

When you accomplish a goal, take a moment to take in your achievement. Acknowledge and celebrate growth, even if it’s small. It’s proof that you are still moving forward. Healing from trauma is hard work. It is not a straight-forward or easy process. It takes time, and you may experience setbacks along the way, but you can do it.

Question 2

How do I understand why something triggers me?

Accepted Answer

Highly emotional & stressful experiences “trigger” a part of the brain called the amygdala. Usually, the amygdala is helpful and works to keep us safe from dangerous situations by activating a fear response.

After a traumatic experience, the amygdala can become overactive, causing fear responses even if you are not in any danger. Your reaction may be to fight, flee, or freeze, interfering with daily tasks and functioning, even if you’re in a completely safe situation.

Sometimes triggers are more obvious—like seeing violence on a tv show or hearing about it on the news. It makes sense why watching or hearing something traumatic would bring up memories or feelings from your own trauma.

Other times, triggers can feel more subtle or hard to anticipate. They can include just about anything--from hearing a song, to hugging someone, to smelling something, to the way a piece of fabric or clothing feels, or even just going to a doctor’s appointment.

While triggers can feel isolating & scary, especially when they happen in public or around other people, know that you are not alone. Over two-thirds of survivors of sexual assault report experiencing triggers.

Over time you can identify the situations that might trigger you. Anticipating these situations and learning relaxation strategies can make it easier to cope with them. While it feels good to avoid triggers in the short-term, it’s not always possible to predict all potential triggers.

Experiencing a trigger in a safe situation that does not pose danger & coping with it, can help your amygdala re-learn that these cues aren’t actually signs of real danger. This process can help decrease the intensity & frequency of triggers over time.

Many survivors of trauma or viσlence will notice an improvement in post-traumatic symptoms naturally over time. For others, these symptoms might not improve on their own & can interfere with their daily lives.

If you notice that your triggers are affecting you & not improving, you might consider reaching out to your social network for support or consider seeking professional help to navigate recovery. You know yourself best & what type of support sounds right to you.

Question 3

How to deal with people with trauma who cross your boundaries because of it?

Accepted Answer

When a loved one is going through a difficult time in their healing journey, they may look to you for support or encouragement.  However, it is important to remember that your own mental health is important too. Trauma is extremely painful and sometimes no matter what you do as a bystander, it can feel like not enough. At times like these, you may need to set boundaries to ensure that your needs are addressed as well.

Setting boundaries can be difficult, especially if you have not had much practice. First, think about what your needs and limits are. This can include the level of financial, emotional, and physical help you are willing to provide. When you are ready, share with your loved one in a calm situation, rather than in the heat of the moment. Use “I” statements to show your perspective. After you have communicated these boundaries, it is important to follow through and re-emphasize them when needed. Resist feelings of guilt. This does not mean you do not care about them.

You can also help by suggesting other means of support. Therapists or local crisis centers have experience working with people with trauma and are trained to help. You may also find these services helpful for your own processing. It is not uncommon for local crisis centers to  also offer services for loved ones of those who have experienced trauma.

Just because someone has experienced trauma, does not mean that they have a right to take their anger out on you. If you feel that you are being verbally, physically, or sexually harmed, set a limit if it feels safe, remove yourself from the situation, and seek help if you need it.

It can be difficult to help your friends if you run out of emotional or physical energy. Focusing on your own self-care is not selfish, it sometimes may be necessary. As the saying goes, put your mask on first...then offer assistance.

Question 4

Why do I get sexually aroused when thinking about my childhood sexual assault?

Accepted Answer

It is not uncommon for survivors to experience a wide range of confusing and conflicting emotions and sensations after their assault, including sexual arousal. This can be especially distressing for individuals who may feel guilty or ashamed for feeling aroused in response to a traumatic event.

Sexual arousal is a physical response that can occur even in the absence of sexual desire or consent. It is a physiological response that can be triggered by a wide range of stimuli, including thoughts, memories, and sensations. In the case of sexual assault survivors, it is possible that the body's natural response to physical stimulation may be triggered by memories or thoughts related to the assault, even if these thoughts and memories are not wanted or desired.

It is important to note that experiencing sexual arousal in response to memories of sexual assault is not an indication of consent or enjoyment of the assault. It is simply a physical response that the body may have learned to make in certain situations. If you are struggling with these feelings, it may be helpful to seek support from a mental health professional who specializes in trauma and sexual assault. They can help you process your experiences and develop coping strategies to manage these difficult emotions.

Thank you for asking this tough question. You are not alone.

Question 5

When I was a child, my parents repeatedly forced enemas on me. I remember screaming and begging to stop then finally giving in, freezing and dissociating. I've only recently (30 years later) had the courage to recall this memory, of which I used to have flashbacks that made me sick. My parents are nice people, but I feel like I am a survivor of a kind of sexual abuse. Can you help me understand what happened to me?

Accepted Answer

Thank you for this question. First and foremost, I want to commend you for your bravery in confronting this painful memory and seeking understanding. Recognizing the impact of childhood experiences is a courageous step in the healing process.

What you've described - being repeatedly subjected to forced enemas despite your protests and distress - sounds deeply distressing and violating. The fact that you recall screaming, begging, and then dissociating (a common trauma response) underscores the emotional impact of these experiences.

It's important to note that without knowing your full medical history, it's unclear whether the enemas were medically necessary. In some cases, invasive procedures may be warranted for a child's health and well-being. However, even if the enemas were medically justified, your feelings of fear, powerlessness, and violation are still valid. A procedure can be both necessary and traumatic, and your emotional response and the harm associated with these experiences deserves to be acknowledged and respected.

If you feel safe and comfortable doing so, it may be helpful to share your feelings with your parents and ask for more information about the circumstances surrounding these events. Understanding the context and medical reasoning behind the enemas might provide some clarity and help you process the experience. However, it's important to prioritize your own emotional safety and only have this conversation if you feel supported and ready.

The flashbacks and physical sickness you mention are common symptoms of unresolved trauma. When our bodies and minds are overwhelmed by a distressing experience, the memory can get "stuck" in our nervous system, causing intrusive thoughts, sensations, and emotional reactivity. This is especially true for traumas experienced in childhood, when we lack the resources and context to fully process what's happening to us.

Please know that your feelings and the long-term impact of these experiences are valid, regardless of the medical necessity of the enemas. You deserved to have your boundaries and bodily autonomy respected, and it's not your fault that they weren't. It sounds like harm occurred here and you deserve to seek help to heal from that harm.

Healing from childhood trauma is a highly personal journey that often benefits from professional support. I encourage you to seek out a therapist who specializes in childhood trauma and medical trauma. They can provide a safe space to process your memories, validate your experiences, and work with you to develop coping strategies for managing symptoms. They may also be able to get into more specifics with you surrounding whether or not what you experienced was abuse.

Thank you so much for this question and I am sorry that I cannot provide more guidanc. However you define your experience, you are welcome here. You are not alone.

Question 6

Why might survivors of gender-based violence may feel hesitant to report the human rights violation?

Accepted Answer

Thank you for your question. If you have not experienced any form of gender-based harm, it might be hard to imagine why survivors who go through these horrific experiences do not always report them. Unfortunately, due to the characteristics of one's sexual harm experience, the lack of protection for survivors, and historical injustices within the criminal-legal system, gender-based violence is the most underreported crime. For example, it is estimated that 63% of sexual assaults are not reported to police and only 12% of child sexual abuse is reported to the authorities.

There are many reasons why survivors may feel hesitant to report their experience. We will list a few of these reasons below:

It is not safe for them to report the assault at this time or they fear perpetrator or family retaliation.
They want to put the incident behind them or forget it happened.
They aren’t sure that what happened meets the legal definition of sexual assault or rape.
They are in shock.
They feel shame or self-blame.
They fear not being believed or being socially isolated from friends or family
They fear being blamed.
They fear being revictimized by law enforcement or the court.
They fear that they will not receive justice.
They fear that their offender will not be held accountable.

Whatever the reason, and there are many more, remember that ultimately it is the survivor's choice whether or not they want to report their experience. For some, reporting is not necessary for their healing. Others just do not want to go through any additional trauma or heartache. Support and respect the choices the survivors in your life make related to reporting. This will make you a valuable ally as they navigate healing in the aftermath.

References

Rennison, C. A. (2002). Rape and sexual assault: Reporting to police and medical attention, 1992-2000 [NCJ 194530]. Retrieved from the U.S. Department of Justice, Office of Justice Programs, Bureau of Justice Statistics: http://bjs.ojp.usdoj.gov/content/pub/pdf/rsarp00.pdf

Hanson, R. F., Resnick, H. S., Saunders, B. E., Kilpatrick, D. G., & Best, C. (1999). Factors related to the reporting of childhood rape. Child Abuse and Neglect, 23,559–569. doi:10.1016/S0145-2134(99)00028-9

Question 7

My girlfriend told me that before she was with me, she was sexually assaulted. How can I help her?

Accepted Answer

Thank you so much for this question. We really appreciate you reaching out to find out how to best support the healing of your girlfriend. When your girlfriend shared her experience of sexual assault with you, she placed a great deal of trust in you. It's important to approach the situation with empathy, patience, and understanding.

To start, be sure to listen without judgment when she talks about her assault. If she wants to talk about it more with you, listen actively and avoid asking probing questions or pushing for details she's not ready to share. Let her know you believe her and that the assault was not her fault.

Additionally, it is important to respect her boundaries. She may have triggers or certain situations that make her uncomfortable. Be understanding and follow her lead in terms of physical intimacy and emotional discussions.

If it seems like she is actively struggling mentally or emotionally related to this experience, you may want to gently suggest the idea of seeking help from a therapist or counselor who specializes in trauma and sexual assault. You might even offer to help her find resources or even accompany her to appointments if she wants. If she is not ready yet for external resources, respect her autonomy and let her know you are always ready to revisit the conversation if she changes her mind. Healing from sexual assault is a process that looks different for everyone. Avoid pressuring her to "move on" or heal faster than she is ready for.

Finally, it is also important that you take care of yourself throughout this process. Supporting a loved one through trauma can be emotionally challenging as you may have to manage your own emotions related to the situation. Remember, your role is to be a steady, compassionate presence in her life. Let her know you are there for her whenever she needs you, but also give her space when she requests it. Remind her of her strength and resilience. Your care and understanding can make a significant difference in her healing journey.

Thank you for this question that I am sure many others have. You are not alone.

Question 8

I was sexually coerced by a friend of mine. I feel so guilty for avoiding him and feel as though I am doing the wrong thing, but I oscillate between hating him and not wanting him to feel bad/excluded. I hate feeling this way. Is this normal after assault by a friend?

Accepted Answer

Thank you so much for this question. It can be so difficult to navigate situations when we are in social circles with people who have caused us harm in the past.

The feelings you are feeling, while challenging, are not uncommon for people who have experienced sexual coersion the way you have. Survivors of sexual coercion and assault often feel conflicted and confused about their feelings towards the person who harmed them, especially if they knew them beforehand.

Your feelings are absolutely valid. While it is natural to feel some guilt, you have the right to make choices that prioritize your safety and well-being. Avoiding the person who sexually coerced you is a completely understandable response, and it's okay to take steps to protect yourself.

We hope this goes without saying, but it is NOT your fault what happened to you. Consent needs to be clear and enthusiastic for it to be valid. No matter what the circumstances were, no one has the right to touch you without your consent. It's not your responsibility to make this person feel better or to justify your choices to anyone else. But we understand that this is a challenging situation to navigate.

It is hard to say whether or not this person knows the extent of the harm they caused. And it is up to you whether or not you feel comfortable telling them about that harm. At the end of the day, you need to do what is right for you and your healing. There is no right or wrong answer, but do not sacrifice your comfort for theirs. Your feelings matter too.

Thank you again for reaching out to us. We are here for you every step of the way. You are not alone.

Question 9

I got assaulted, but I don’t really feel anything...is something wrong with me?

Accepted Answer

The short answer is...no not at all. It is quite common for survivors to feel emotionally detached or drained after experiencing an assault, perhaps even at times feeling unaware of what is happening around them. Survivors can also experience feelings of denial, disbelief, or numbness as a reaction to their assault experience. These reactions should never be confused with "not caring" or with the assault being “not serious.” These feelings are how our body is coping with our experience, protecting us from its intensity. The body’s reaction to stress in this way is often viewed as a survival strategy and can be useful when we have to take some action, such as getting out of a violent situation, weighing our options, or making an appointment with a professional.

It is important to note that numbness is not the only emotional shock reaction that you may exhibit. Other normal reactions include: crying uncontrollably, laughing nervously, extreme fatigue, or withdrawing. It is important to be prepared, however, that as you process your experience, the initial numbness may fade. If you would like company, surround yourself with trusted others. Or think about other strategies you can use that have helped in times of crisis in the past. No matter what you are feeling, recognize that these are normal reactions to trauma, and you do not need to face them all on your own.

Question 10

So how do you heal from trauma?

Accepted Answer

While there is no simple answer to this question, here is a summary of what we discussed this week that may help.

First, safety and security is an important foundation to trauma recovery. If you are able, separate yourself from locations or people that trigger painful memories or perpetuate abuse. Establish a safe and nurturing environment to provide a strong foundation and minimize harm that can occur when you do not have a safe place to heal.

Next, build your support network. This can be people in your personal life, trusted professionals, or a community of survivors. Processing trauma can be challenging at times, and is important to have people to fall back on to encourage you to keep going even when things get tough.

When you feel ready to tell your story, it may be time to disclose and process your traumatic experience. We suggest doing this with a trained professional, but you can also seek out educational materials on your own, engage in journaling or other self-reflection activities, or share your experience with a trusted friend or family member.

With the help of these modalities, challenge your negative internal dialogue that may be telling you that you are to blame or that perpetuates feelings of shame related to your experience. Recognize that violence is systemic and no matter what event occured, it is never your fault.

If you experience challenging negative thoughts or symptoms, experiment with self-soothing and coping strategies to find what works for you. Learning to manage your emotions or symptoms can help you feel like you have more control over your life and future.

Finally, look inwards with curiosity to reconnect to your true self as you find things that make you feel capable, hopeful, and powerful. While your trauma may always be a part of you, as you find more things that hold meaning to you, it will slowly become less central.

Healing is an active process. It may be painful at points and you may have setbacks, but it is possible. Set goals for yourself, acknowledge small victories, and let people in. You deserve so much more than what you have experienced. Thank you for engaging in our healing week with us. We are here for you always.

Question 11

Can you recommend resources and books on healing from sexual abuse?

Accepted Answer

Thank you for this question. There are several valuable books and resources available that can support your healing journey from sexual abuse. Some books we recommend include:

"The Body Keeps the Score" by Bessel van der Kolk explores how trauma affects the brain and body, offering insights into treating traumatic stress and new paths to recovery. It provides a comprehensive look at the nature of trauma and its impact on our physical and mental well-being.

Judith Herman's "Trauma and Recovery" is a groundbreaking work that examines the healing process of survivors and the challenges faced by those dealing with prolonged, repeated trauma. It offers a framework for understanding trauma and a roadmap for recovery, making it a valuable resource for many survivors.

"The Courage to Heal" by Ellen Bass and Laura Davis is a comprehensive guide specifically for survivors of child sexual abuse and their loved ones. It provides practical tools, exercises, and personal testimonies to support the healing journey.

For those looking to understand the broader context of sexual violence and advocacy, Tarana Burke's "Unbound: My Story of Liberation and the Birth of the Me Too Movement" offers powerful insights. Burke shares her personal journey from victim to survivor to activist, detailing the origins of the Me Too movement and exploring the importance of community in addressing sexual violence.

Chanel Miller's memoir "Know My Name" also provides a searing, eloquent account of trauma, healing, and the challenges within the justice system in handling sexual assault cases. Miller reclaims her identity after being known as "Emily Doe" in a high-profile sexual assault case, offering a profound exploration of the recovery process.

In addition to these books, online resources like the RAINN (Rape, Abuse & Incest National Network) and me too's Survivor Sanctuary website offer extensive information, support, and access to hotlines (RAINN) for immediate help.

Thank you for asking this question. You are not alone.

Question 12

How can I deal with “bad days” when I am healing from trauma?

Accepted Answer

Healing from trauma is not a linear process, and it’s common and completely normal to have days that feel a lot worse than others. Having a bad day does not mean you are not improving. It does not mean that you are getting worse.

If you take a step back and think about where you were when you first began your healing process, it can help you see the larger picture and find the improvements you have made and the growth you’ve experienced.

Throughout recovery, it’s important to be kind to yourself. Some days will be easier than others and some days will be harder. You do not have to hold yourself to the same standards and expectations as your best day. It is okay to be gentle with yourself, to prioritize your mental well-being, and to take it easy—if you are able.

Try to engage in an activity that you enjoy or that has helped you feel better in the past when you’ve had a difficult day. This could be a calm or relaxing activity like reading a book or watching a tv show, it could also be an opportunity to express how you are feeling through art or writing.

If talking to other people is your preferred way to relax and feel better, reach out to a friend, partner, or someone who you trust. It is okay to reach out for help on a difficult day.

Even years into recovery, it’s normal to have a bad day pop up unexpectedly now and again. Sometimes a triggering experience can set off a bad day, but other times they just appear out of the blue.

However, the further you get into your recovery journey, the stronger you become at recognizing the signs that a difficult day is happening. You become more resilient and able to cope with the feelings and challenges that accompany a bad trauma day.

Question 13

Is it normal to have experienced pleasure during an assault? I think I may have had an orgasm, but I’m not sure. I feel so betrayed by my body. I’m just too embarrassed and ashamed to ask my therapist.

Accepted Answer

Thank you so much for trusting us with this extremely difficult question. Please know you are not alone and this does not invalidate the trauma you experienced. Arousal during sexual assault is a possible, but involuntary physiological response that does not imply consent or enjoyment. Resist the feelings of shame and self-blame that you are feeling. It is not your fault and your experiences are valid.

Survivors can experience a wide range of confusing and conflicting emotions and sensations after their assault, especially if they believe they experienced sexual arousal. Sexual arousal is a physical response that can occur even in the absence of sexual desire or consent. Arousal can be caused by fear, excitation transfer, nerve stimulation, or other factors. It is possible that your body's natural response to physical stimulation was triggered during your experience, even if those feelings are not wanted or desired.

To bring forward some research, of those who report sexual violence, it is estimated that around 1 in 20 people also describe experiencing orgasm. But the true numbers are likely much higher. For example, in a 2004 review paper, a clinician reports, “I (have) met quite a lot of victims (males) who had the full sexual response during sexual abuse…I (have) met several female victims of incest and rape who had lubrication and orgasm.” This further emphasizes that this is something many people struggle with, and there is nothing to be ashamed of.

If you are struggling with these feelings, it may be helpful to seek support from a mental health professional who specializes in trauma and sexual assault. I know it can feel embarassing to bring this up to your therapist, but if they have a background in sexual trauma, this is probably something they have heard before from other clients. Trained mental health providers can help you process your experiences and develop coping strategies to manage these difficult emotions. If you feel your therapist will not understand, perhaps you would benefit from some complementary support from others who are more knowledgable about the diverse ways trauma and violence can manifest. You do not need to go through this alone.

Thank you for asking this tough question. We are here for you if you need us.

Question 14

What should I do if I am unable to leave an unhealthy environment?

Accepted Answer

It’s not always possible to leave an unhealthy environment, but creating a detailed safety plan can help minimize risk and help you navigate difficult living situations. Safety plans look different for everyone, and you decide what pieces are useful to you and your situation.

Living in an unhealthy environment is stressful and predicting when conflict or potential danger might erupt is difficult. In moments of tension, it’s hard to think clearly and know how to respond. Developing a safety plan helps you think through and plan for scenarios before they happen.

An exit plan can be critical for situations that might become dangerous. It can be helpful to think through belongings you would need to quickly leave, what door is easiest to access, who you will contact after leaving, and where you can go for safety.

Safe spaces could include the homes of nearby friends or family, a public space that is well populated and where you feel safe, or a housing shelter.

Safety plans can also be used to meet psychological and emotional needs. If it’s not possible or necessary to physically exit your environment, finding a safe and private space within your living space or nearby can be of equal importance for your mental wellbeing.

You don’t need to have a physical copy of your plan, especially if it would be a risk if found. Mentally planning is just as valid and useful. If you do write it out, try to keep it in a private place or in a password protected note, where it’s less likely to be found by others.

Safety planning is a tool that can help minimize risk, but remember that you are never responsible for someone else’s violent or abusive actions.

When you are unable to leave an unhealthy living situation, it can feel like you’re responsible for managing the emotions and behaviors of those around you. It’s easy to lose sight of your own needs and worth when your environment does not reflect back how important you truly are.

Your thoughts and feelings matter. You matter. You are never responsible for the hurtful actions of those around you. You are worthy of feeling safe and loved. https://ncadv.org/get-help

Question 15

How did you recover from sexual assault?

Accepted Answer

Thank you for asking this. Recovery after sexual assault is a deeply personal journey that unfolds differently for each survivor. Drawing from research on trauma healing, I want to share some insights about the recovery process while acknowledging that there is no single "right" way to heal. Your path and timeline are your own.

Research shows that healing after sexual assault is often nonlinear - it's common to have periods of progress followed by difficult days or weeks. This pattern is completely normal. Recovery requires both active engagement with your healing process and patience with yourself when you need time to rest or process. Think of healing not as a straight line forward, but as a gradual unfolding that sometimes moves in spirals or cycles.

Several key elements often emerge as important parts of the healing journey...

Processing the trauma in your own time and way is essential. This might involve making sense of what happened, examining your responses and needs, and gradually releasing self-blame. Remember that what happened was not your fault. Many survivors work with trauma-informed counselors who can provide a safe, nonjudgmental space to process emotions and develop coping strategies. You get to decide when and how to engage with your experience.

Managing difficult emotions and responses is another crucial aspect. Survivors often experience anxiety, depression, nightmares, flashbacks, or changes in how they relate to others. These are natural trauma responses, not signs of weakness. Learning strategies to cope with these feelings can help you feel more grounded. This might include mindfulness practices, physical activity, creative expression like journaling or art, or other approaches that resonate with you personally.

Self-care becomes especially important during this time. This means not only tending to your physical needs through healthy eating, movement, and rest, but also being gentle with yourself emotionally. Small acts of self-care - whether taking a warm bath, spending time in nature, or engaging in a hobby you enjoy - can help restore a sense of connection with yourself.

Rebuilding your sense of self is a central part of healing. Assault can impact how we see ourselves and our place in the world. Taking time to reconnect with your identity, values, and strengths - separate from the trauma - is valuable. This might involve returning to activities you enjoyed before, discovering new ones that help you feel like yourself, or finding ways to express yourself creatively through writing, art, or music.

Finding support through safe relationships can provide crucial validation and care. This could be through trusted friends, family, survivor support groups, or counselors. Many find that sharing their experience with someone they trust helps lighten the emotional burden. Support groups, whether in-person or online, can help reduce feelings of isolation by connecting you with others who understand. You get to choose who to tell about your experience and when.

Regaining a sense of power and hope is possible, even if it feels distant right now. Small steps like making choices about your healing journey, setting boundaries, or engaging in meaningful activities can help rebuild your sense of control. Hope often grows gradually as you discover your capacity for resilience.

Some practical resources that may help:

RAINN's 24/7 hotline (800.656.HOPE) connects you with trained advocates who understand trauma
Many communities have sexual assault resource centers offering free counseling and support
Online spaces like our stories platform provide moderated spaces to connect with other survivors
Books like "The Body Keeps the Score" and others can help explain trauma's impacts
Trauma-informed yoga, art therapy, and other body-based practices help many survivors

Remember that healing happens on your own timeline. Some days will be harder than others, and that's okay. Thank you for asking this. You are not alone.

Question 16

Am I really a survivor if it happened online and I was never physically touched?

Accepted Answer

Absolutely. In this digital age, the concept of sexual violence has expanded beyond physical encounters to include online spaces. Online sexual violence refers to any non-consensual sexual activity or behavior that takes place over digital platforms, including social media, messaging apps, virtual reality platforms, and online forums. Online sexual violence can manifest in various forms, such as cyberstalking, revenge porn, sextortion, and grooming, all of which can cause significant harm to individuals' psychological and emotional well-being. Even without physical touch, the violation of one's boundaries, consent, and privacy in online interactions can result in trauma and distress similar to that experienced in contact sexual assaults.

If you would like to learn more about online abuse, please read our most recent blog and explore the resources linked within it. You are not alone.

Question 17

Is it possible to get flashbacks despite being healed? Does feeling nothing mean I've healed?

Accepted Answer

Many survivors of sexual violence describe recovery as an ongoing process that takes time. You might notice some days feel really good, while other days are more difficult to get through.

There are so many different ways our bodies & minds respond to trauma. While we are all unique in our experiences, & in the ways we cope & recover, there are some patterns & commonalities that many survivors share.

Survivors of trauma tend to experience symptoms that fall into four broad categories: intrusion, avoidance, changes in mood/cognition, & reactivity. Intrusive symptoms include flashbacks, as well as distressing memories and upsetting nightmares.

Numbness is usually a mood-related symptom. It manifests as feeling emotionally distant, disconnected from others, or even disconnected from yourself. For some, numbness is an avoidance symptom. It can be your brain’s attempt to protect you from intense feelings or memories.

It’s incredibly common for survivors of trauma or violence to continue to experience traumatic stress symptoms weeks, months, or even years later. Having a flashback when you thought you were fully healed does not mean you are not making progress.

Recovery isn’t defined by the absence of all symptoms or memories of your trauma. It can be measured by the strength & resiliency you exhibit just by showing up each day & trying your best.

Recovery can be the length of time that grows between your flashbacks, or it could be learning & trying a new coping mechanism. You get to decide how you want to measure your recovery, and what is important to you.

Your path might look different or move at a faster/slower pace compared to someone else. Being healed is not a destination, but a lifelong journey taken one step at a time with support & understanding.

If your flashbacks or feelings of numbness persist, or if you notice that they are interfering with your life in a way that affects your daily functioning or relationships--it might be time to involve others in your healing.

Whether that’s a partner, friend, family member, trusted adult, or mental health professional--it’s always okay to ask for help. You don’t have to go through recovery alone.

Question 18

How do I disclose my trauma to my friends and family?

Accepted Answer

It can feel really daunting to talk about your trauma history with those close to you. The first thing to remember is that your story is yours and yours alone. Whether you want to tell important people in your life immediately, much later, or not at all is your choice. If you’re feeling ready to tell someone about what happened, here are some things to think about.

What you share about your story is completely up to you. Even if the person you disclose to asks for details, it may just be because they do not know what to say and want to understand. Still, just because someone asks doesn’t mean you need to say more than you planned. Example wording to use could be “I wanted to tell you what happened to me but I don’t feel comfortable sharing any details right now.”

The way you choose to tell someone is also up to you. It can be in-person, over the phone, or in a letter. There are benefits and drawbacks to all options but only you know what will work for you. No matter how you choose to tell someone, it is a good idea to set some ground rules first.

If you choose to disclose in person, timing and location is important. You want to ensure the person can give you their full attention and have time to process afterwards. Thus, if the person is about to run out the door, go to sleep, or is intoxicated, consider waiting for a better time. If you feel safe with the person you are disclosing to, choose a private, quiet place to talk. If you fear they might become angry or violent, a public location may be safer and you might want to have support on standby.

You deserve to feel heard and understood when telling your story. However, not everyone responds well to disclosures and the conversation may not go the way you hope. The person you tell may feel many emotions. While this is normal, it can shift the conversation away from you and onto them. The person you disclose to might also express doubt or blame. This says more about them than you. Resist the urge to internalize these responses.

If someone in your life isn’t supportive, that doesn’t mean that others won’t be. Research shows finding at least one trusted support can really help the healing process. It is also important to note that even if the conversation does go well, it can still be an emotional experience. Thus it is important to take care of yourself afterwards no matter what the outcome.

There are many people out there who love and care about you. You are not alone. If you want to practice telling your story of trauma or healing anonymously, and learn from the disclosures of others, go to ourwave.org. We see you. We hear you. We believe you.

Question 19

How can someone become an effective advocate against sexual violence?

Accepted Answer

Thank you for this question and for wanting to strengthen your advocacy for survivors of sexual harm. Becoming an effective advocate against sexual violence is a meaningful way to support survivors and contribute to positive change in society. Here are some ways you can start...

Educate yourself thoroughly about sexual violence, consent, and survivor experiences. This includes understanding the various forms of sexual violence, its prevalence, and its impact on individuals and communities. Stay informed about current issues, laws, and policies related to sexual violence.

Learn to be a supportive listener and ally to survivors. Believe survivors when they disclose their experiences and avoid judgmental or victim-blaming language. You never know when a survivor is listening. Understand that each survivor's journey is unique, and respect their choices in how they deal with their experiences.

Challenge myths and misconceptions about sexual violence when you encounter them. This might involve correcting misinformation in conversations, on social media, or in other public forums. Call out victim blaming when you hear it. Be prepared to have difficult conversations and to explain complex issues in accessible ways.

Support organizations working to prevent sexual violence and help survivors. This can involve volunteering, donating, or participating in awareness-raising events. Look for local rape crisis centers, domestic violence shelters, or national organizations that may need support. Quick plug: small, volunteer-led, non-profit organizations like ourselves always benefit from monetary support or volunteer support if you have gifts or talents you think align with our mission and vision. Every little bit helps.

Promote healthy relationships and consent education in your community. This could involve advocating for comprehensive sex education in schools, organizing workshops on consent and healthy relationships, or simply modeling respectful behavior in your own relationships.

Speak out against attitudes and behaviors that contribute to a culture of sexual violence. This includes challenging sexist jokes, calling out harassment when you see it, and promoting gender equality in all areas of life.

Engage with local and national policy-making processes. Write to your representatives about legislation related to sexual violence, attend town hall meetings, or join advocacy groups that lobby for policy changes.

Use your specific skills or platform to raise awareness. Whether you're a writer, artist, educator, or business professional, find ways to incorporate advocacy into your work and daily life.

Practice self-care and set boundaries. Advocacy work can be emotionally challenging, so it's important to take care of your own wellbeing to avoid burnout.

Remember, effective advocacy is often about consistent, long-term efforts rather than grand gestures. Every action, no matter how small, contributes to creating a culture that supports survivors and works to prevent sexual violence.

Question 20

What is self-blame and how can I manage it?

Accepted Answer

Self-blame is a complicated feeling that often accompanies past abuse or trauma. Self-blame can be felt for a variety of reasons. For example, sometimes survivors feel that their behavior encouraged or caused harm to occur to them. Other times survivors may blame themselves for the trauma symptoms they carry afterwards or “not healing fast enough.”

While it is important to be responsible for our healing and hold ourselves accountable for our actions, recognize that no matter what you said or did, no one deserves to be violated. You are not to blame for your experiences. It is not your fault. Full stop.

Self-blame is a reflection of societal norms and the messages we internalize about gender and violence throughout our lives. We receive many messages that promote victim-blaming beliefs which can be reinforced by those around us. Self-blame is also affected by the way our friends and loved ones respond to our personal disclosures of trauma and in questions they ask.

Unlearning self-blame is a long and challenging process, as it’s embedded in so many parts of our daily lives. From the society we live in, to our social circles, to our own experiences. Just because you feel guilty does not mean that those feelings are accurate.

When you feel self-blame, ask yourself whether your feeling is actually appropriate. How would you respond to a friend if they blamed themselves for the same thing? Show the same kindness and understanding to yourself.

Sometimes it also helps to learn more about the societal norms that reinforce self-blame. Naming them and recognizing how they manifest in your world can give these messages less power.

Separate yourself as much as you can from individuals that perpetuate or reinforce the blame you feel. Oftentimes people who blame others are carrying their own internalized self-blame for something they experienced in their past.

Over 60% of survivors report feeling responsible in some way for the abuse they experienced. Know that you are not alone, but also know that you are never responsible for the harmful or abusive actions of another person. Protect your energy and prioritize healing—you deserve to feel peace. Be gentle with yourself.

Welcome to the body: a home for love.

Questions & Answers

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Topics

How can I celebrate the small ways I am healing from trauma?

How do I understand why something triggers me?

How to deal with people with trauma who cross your boundaries because of it?

Why do I get sexually aroused when thinking about my childhood sexual assault?

Why might survivors of gender-based violence may feel hesitant to report the human rights violation?

My girlfriend told me that before she was with me, she was sexually assaulted. How can I help her?

I was sexually coerced by a friend of mine. I feel so guilty for avoiding him and feel as though I am doing the wrong thing, but I oscillate between hating him and not wanting him to feel bad/excluded. I hate feeling this way. Is this normal after assault by a friend?

I got assaulted, but I don’t really feel anything...is something wrong with me?

So how do you heal from trauma?

Can you recommend resources and books on healing from sexual abuse?

How can I deal with “bad days” when I am healing from trauma?

Is it normal to have experienced pleasure during an assault? I think I may have had an orgasm, but I’m not sure. I feel so betrayed by my body. I’m just too embarrassed and ashamed to ask my therapist.

What should I do if I am unable to leave an unhealthy environment?

How did you recover from sexual assault?

Am I really a survivor if it happened online and I was never physically touched?

Is it possible to get flashbacks despite being healed? Does feeling nothing mean I've healed?

How do I disclose my trauma to my friends and family?

How can someone become an effective advocate against sexual violence?

What is self-blame and how can I manage it?

How can I celebrate the small ways I am healing from trauma?

Why do I get sexually aroused when thinking about my childhood sexual assault?

My girlfriend told me that before she was with me, she was sexually assaulted. How can I help her?

So how do you heal from trauma?

Is it normal to have experienced pleasure during an assault? I think I may have had an orgasm, but I’m not sure. I feel so betrayed by my body. I’m just too embarrassed and ashamed to ask my therapist.

Am I really a survivor if it happened online and I was never physically touched?

How can someone become an effective advocate against sexual violence?

How do I understand why something triggers me?

I was sexually coerced by a friend of mine. I feel so guilty for avoiding him and feel as though I am doing the wrong thing, but I oscillate between hating him and not wanting him to feel bad/excluded. I hate feeling this way. Is this normal after assault by a friend?

Can you recommend resources and books on healing from sexual abuse?

What should I do if I am unable to leave an unhealthy environment?

Is it possible to get flashbacks despite being healed? Does feeling nothing mean I've healed?

What is self-blame and how can I manage it?

How to deal with people with trauma who cross your boundaries because of it?

Why might survivors of gender-based violence may feel hesitant to report the human rights violation?

I got assaulted, but I don’t really feel anything...is something wrong with me?

How can I deal with “bad days” when I am healing from trauma?

How did you recover from sexual assault?

How do I disclose my trauma to my friends and family?

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