Sexual violence is shockingly common in our society.

Despite the fact that Nigeria is considered to have one of the highest rates of rape cases in the world, there are no accurate statistics to back this up.

However, available figures tell us that one in four girls by the time she reaches 18 would have experienced at least one form of sexual assault.

The impact of sexual violence goes far beyond any physical injuries. It can be shattering, leaving you feeling scared, ashamed, and alone or plagued by nightmares, flashbacks, and other unpleasant memories. The world doesn’t feel like a safe place anymore. You no longer trust others. You don’t even trust yourself. You may question your judgment, your self-worth, and even your sanity. You may blame yourself for what happened or believe that you’re “dirty” or “damaged goods.” Relationships feel dangerous, intimacy is impossible. And on top of that, like many rape survivors, you may struggle with Post-traumatic stress disorder (PTSD), anxiety, and depression.

Recovering from sexual assault takes time, and the healing process can be painful. But you can regain your sense of control, rebuild your self-worth, and learn to heal. And no matter how difficult it may seem, with these tips and techniques, you can come to terms with what happened, regain your sense of safety and trust, and learn to heal and move on with your life.

Open up about what happened to you

It can be extraordinarily difficult to admit that you were raped or sexually assaulted. There’s a stigma attached. It can make you feel dirty and weak. You may also be afraid of how others will react. Will they judge you? Look at you differently? It seems easier to downplay what happened or keep it a secret. But when you stay silent, you deny yourself help and reinforce your victimhood.

Reach out to someone you trust. You can’t heal when you’re avoiding the truth. And hiding only adds to feelings of shame. As scary as it is to open up, it will set you free. However, be selective about who you tell, especially at first. Start with someone who will be supportive, empathetic, and calm.

Consider joining a support group for other rape or sexual abuse survivors. Support groups can help you feel less isolated and alone. They also provide invaluable information on how to cope with symptoms and work towards recovery.

Cope with feelings of guilt and shame

Even if you intellectually understand that you’re not to blame for the rape or sexual attack, you may still struggle with a sense of guilt or shame. These feelings can surface immediately following the assault or arise years after the attack. But as you acknowledge the truth of what happened, it will be easier to fully accept that you are not responsible. Feelings of guilt and shame often stem from misconceptions such as, you didn’t stop the assault from happening, you trusted someone you “shouldn’t” have, or you were drunk or not cautious enough.

Regardless of the circumstances, the only one who is responsible for the assault is the perpetrator. You did not ask for it or deserve what happened to you. Assign responsibility where it belongs: on the rapist.

Prepare for flashbacks and upsetting memories

Traumatic experiences such as rape can cause your nervous system to become stuck in a state of high alert. You’re hypersensitive to the smallest of stimuli. This is the case for many rape survivors. Flashbacks, nightmares, and intrusive memories are extremely common, especially in the first few months following the assault. If your nervous system remains “stuck” in the long-term and you develop post-traumatic stress disorder (PTSD), they can last much longer.

To reduce the stress of flashbacks and upsetting memories:

Try to anticipate and prepare for triggers. Common triggers include anniversary dates; people or places associated with the rape; and certain sights, sounds, or smells. If you are aware of what triggers may cause an upsetting reaction, you’ll be in a better position to understand what’s happening and take steps to calm down.

Pay attention to your body’s danger signals. Your body and emotions give you clues when you’re starting to feel stressed and unsafe. These clues include feeling tense, holding your breath, racing thoughts, shortness of breath, hot flashes, dizziness, and nausea.

Take immediate steps to self-soothe. When you notice any of the above symptoms, it’s important to quickly act to calm yourself down before they spiral out of control. One of the quickest and most effective ways to calm anxiety and panic is to slow down your breathing.

Reconnect to your body and feelings

To recover after a rape, you need to reconnect to your body and feelings

It’s frightening to get back in touch with your body and feelings following sexual trauma. In many ways, rape makes your body the enemy, something that’s been violated and contaminated—something you may hate or want to ignore. It’s also scary to face the intense feelings associated with the assault. But while the process of reconnecting may feel threatening, it’s not actually dangerous. Feelings, while powerful, are not reality. They won’t hurt you or drive you insane. The true danger to your physical and mental health comes from avoiding them.

Once you’re back in touch with your body and feelings, you will feel more safe, confident, and powerful. You can achieve this by staying connected.

Avoid being tempted to withdraw from social activities and your loved ones. Stay connected to life and the people who care about you. Support from other people is vital to your recovery. But remember that support doesn’t mean that you always have to talk about or dwell on what happened. Having fun and laughing with people who care about you can be equally healing.

Participate in social activities, even if you don’t feel like it, reconnect with old friends or make new friends. If you live alone or far from family and friends, try to reach out. Take a class or join a club to meet people with similar interests, connect to an alumni association, or reach out to neighbours or work colleagues.

Nurture yourself

Healing from sexual trauma is a gradual, ongoing process. It doesn’t happen overnight, nor do the memories of the trauma ever disappear completely. This can make life seem difficult at times. But there are many steps you can take to cope with the residual symptoms and reduce your anxiety and fear.

Take time to rest and restore your body’s balance. That means taking a break when you’re tired and avoiding the temptation to lose yourself by throwing yourself into activities. Avoid doing anything compulsively, including working. If you’re having trouble relaxing and letting down your guard, you may benefit from relaxation techniques such as meditation and yoga.

Be smart about media consumption. Avoid watching any program that could trigger bad memories or flashbacks. This includes obvious things such as news reports about sexual violence and sexually explicit TV shows and movies. But you may also want to temporarily avoid anything that’s over-stimulating, including social media.

Take care of yourself physically. Exercise in particular can soothe your traumatised nervous system, relieve stress, and help you feel more powerful and in control of your body.

Avoid alcohol and drugs. Avoid the temptation to self-medicate with alcohol or drugs. Substance use worsens many symptoms of trauma, including emotional numbing, social isolation, anger, and depression. It also interferes with treatment and can contribute to problems at home and in your relationships.

Additional report from www.helpguide.org