How To Heal From Sexual Trauma: Strategies For Survivors

How to heal from sexual trauma?

The effects of sexual trauma can be lasting and far-reaching. Beyond physical, emotional, and mental symptoms, trauma may also contribute to longer-term challenges with relationships, responsibilities, and mental health. That said, by seeking professional treatment while prioritizing self-care, survivors may be able to better manage their symptoms and start the process of healing. 

What is sexual trauma?

Before discussing how to heal from sexual trauma, it may be worth exploring what sexual trauma is. In general, sexual trauma refers to the mental and physical effects a person may experience due to sexual assault or sexual abuse. 

How sexual trauma affects people can vary. Some survivors may notice more physical effects, while for others, the effects may be more emotional or mental. Some examples include the following:

• Fatigue
• Trouble concentrating
• Unexplained aches and pains
• Changes in appetite, digestion, or sleeping patterns
• Mood swings
• Emotional numbness
• Distressing flashbacks to the traumatic event
• Spikes of panic or anxiety

In addition to these effects, trauma may also lead to other long-term physical and mental health challenges. For example, some sexual trauma survivors may develop post-traumatic stress disorder (PTSD), which can cause nightmares, panic attacks, and other distressing symptoms. Depression and anxiety disorders can also be common, and survivors may notice lasting changes in their daily habits and interactions with others. Over time, chronic stress from trauma may even lead to physical health effects, like high blood pressure, diabetes, and heart disease. 

Other possible long-term effects of sexual trauma may include those listed below:

• Panic attacks
• Substance misuse
• Chronic pain
• Low self-esteem
• Social withdrawal
• Trouble with intimacy
• Dizziness or fainting
• Changes in the immune system

Left untreated, the effects of sexual trauma may make it hard to function in daily life. This may lead to trouble at work, in relationships, or, in the case of child sexual abuse, behavioral challenges. 

Starting the healing process

Although sexual violence can have serious effects on people, it can be possible for survivors to process their experiences, manage their symptoms, and improve their overall quality of life. 

Let’s take a look at some of the strategies survivors can use on their own to support their well-being during this process.

Consult a doctor or mental health professional to heal from sexual trauma

Whether you have recently experienced sexual trauma or it happened some time ago, it may be important to start by talking to a medical professional. A doctor may be able to check for medical concerns and give advice based on your situation. They may also be able to prescribe medications for managing symptoms of depression, anxiety, or panic. Never start or stop taking medication without the guidance of a licensed medical professional.

Take care of your physical health

Beyond seeking medical help, taking care of your body may set the stage for healing, especially if you are experiencing physical symptoms of trauma. Aim to eat a balanced diet rich in protein, carbs, healthy fats, and fiber. You might also find it helpful to maintain a consistent sleep cycle and get regular exercise, which may act as a stress reliever.

Reconnect with your hobbies

Spending time engaged in a hobby you enjoy may benefit your mental health and general well-being. Consider setting aside some time each day to practice a hobby. If you’re looking for ideas, you might try taking up a creative activity like dancing, drawing, making collages, journaling, or cooking. This can give you an outlet for working through and expressing your emotions, even if you aren’t ready to discuss your experiences. 

Seek support from relatives and sexual assault support groups

Having a trusted network available for emotional support can be helpful during challenging moments. Consider reaching out to a few close friends or relatives and checking in with them from time to time. Support groups for sexual assault survivors may also be a source of community, advice, and encouragement. 

Practice mindfulness

Getting in touch with your body may help you gain a better understanding of your emotional responses, as well as any physical symptoms you may be experiencing. Mindfulness meditation, yoga, and breathing exercises can all be good starting points. Even just five minutes a day of quietly observing your thoughts and feelings may help you learn to ground yourself in the present moment. 

It may be worth remembering that sexual trauma can be complicated, and the path to recovery may not look the same for everyone. That said, these strategies may be helpful when used alongside professional treatment. 

Seeking professional treatment and therapy from mental health professionals

In addition to the above strategies, treatment from a mental health professional can be another key part of healing from sexual trauma. There are various therapy options available that may aid in trauma recovery.

Play therapy

Play therapy can be seen as a specific form of therapy that may be helpful for survivors of childhood sexual abuse. Games, toys, and other activities may help children communicate with a therapist when they don’t have the words to express themselves. The specific types of play involved may depend on the therapist and the child. 

Prolonged exposure therapy (PET)

Prolonged exposure therapy usually involves helping survivors gradually expose themselves to things that remind them of the trauma they’ve experienced. This may reduce the fear and distress that might be connected to these triggers. According to the American Psychological Association, this process typically takes around three months. 

Cognitive processing therapy (CPT)

Cognitive processing therapy is typically considered a form of cognitive behavioral therapy, also known as CBT. The first step normally involves identifying unhelpful thoughts and beliefs related to the traumatic experience. Survivors may then be taught to challenge and reframe these negative thought patterns. CPT is typically delivered over 12 sessions. 

Eye movement desensitization and reprocessing (EMDR)

EMDR is a treatment usually focused on helping survivors process their memories of trauma. Survivors are normally encouraged to focus briefly on the memory of the trauma while using guided eye movements. This may change the way the brain stores the memory and reduce the intensity of the trauma symptoms. According to the APA, this process typically takes one to three sessions. 

These therapies, among others, may all be helpful for reducing the symptoms and effects of sexual trauma, especially when combined with proper self-care. However, leaving the house to see a therapist in person can be a challenge if you’re having symptoms like fatigue or panic attacks. 

Benefits of online therapy

With online therapy, you can see a therapist from the comfort of your own home in a format that works for you. You can choose between video conference, phone call, or online chat, so the therapy process can be customized to your comfort level.

Effectiveness of online therapy for symptoms of PTSD and sexual violence

Online therapy can be as effective as in-person therapy for treating the symptoms of PTSD. In a 2023 study, researchers compared the results of face-to-face and internet-based therapy among 196 people with PTSD. They found that symptoms typically improved equally for both groups.