Cope With Rape Related Post Traumatic Stress Disorder



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ive way. Each time you are exposed to one of your triggers, you will use a relaxation technique to calm yourself down, such as deep breathing, yoga or meditation. Over time, your triggers should begin to affect you less and less. Your therapist may use something called cognitive behavior therapy to help you. Cognitive behavior therapy can help to change the way that you think, which may reduce instances of re-experiencing the rape, such as in the form of intrusive thoughts.Your therapist may also use exposure therapy to reduce the effects of your triggers. This involves exposing you to your triggers in a progressive way. Each time you are exposed to one of your triggers, you will use a relaxation technique to calm yourself down, such as deep breathing, yoga or meditation. Over time, your triggers should begin to affect you less and less.Resist the urge to ignore your emotions.

You have gone through a traumatic experience. It is common for rape survivors to use avoidance behaviors to cope. However, using avoidance can affect the way that you experience other emotions as well, such as sadness, joy, anger, etc. Allow yourself to feel a wide range of emotions. It is normal to experience sadness, fear, grief, guilt, and anger. Dont be hard on yourself for being emotional. Say to yourself, “Im feeling angry today, and that is normal.” Work with your therapist to find healthy ways to express and manage your emotions. Talk to friends and family about your emotions. Dont be afraid to be honest. You can try saying, “Im having a really sad day. Dont take it personally if I start crying.” Talking about your feelings can help you to process them. Allow yourself to feel a wide range of emotions. It is normal to experience sadness, fear, grief, guilt, and anger.Dont be hard on yourself for being emotional. Say to yourself, “Im feeling angry today, and that is normal.”Work with your therapist to find healthy ways to express and manage your emotions.Talk to friends and family about your emotions. Dont be afraid to be honest. You can try saying, “Im having a really sad day. Dont take it personally if I start crying.” Talking about your feelings can help you to process them.Connect with others.

Dealing with PTSD symptoms is extremely difficult. You might feel an impulse to withdraw socially, even from your loved ones. However, you should try to avoid isolating yourself. Instead of withdrawing, make an attempt to be around other people when you are coping with PTSD. A support system can help you deal with the trauma. PTSD can affect your nervous system, making you feel unpleasant symptoms, but being around people you trust may actually have a calming effect on your nerves. Turn to someone who is a good listener. You want to be able to talk about your experience without fear of judgement. If you feel unable to talk to someone you know, consider joining a support group. Being around other survivors can be therapeutic. Instead of withdrawing, make an attempt to be around other people when you are coping with PTSD. A support system can help you deal with the trauma.PTSD can affect your nervous system, making you feel unpleasant symptoms, but being around people you trust may actually have a calming effect on your nerves.Turn to someone who is a good listener. You want to be able to talk about your experience without fear of judgement.If you feel unable to talk to someone you know, consider joining a support group. Being around other survivors can be therapeutic.Identify your triggers.

When you have PTSD, there are many things that can “trigger” negative emotions. You may find that you become upset in certain situations or that you avoid these situations entirely. Keep a journal where you record your triggers so that you can discuss them with your therapist. Common triggers include: going near the place where the rape occurred certain sounds, such as a specific song that was playing when the rape occurred certain words, such as your attacker’s name going near the place where the rape occurredcertain sounds, such as a specific song that was playing when the rape occurredcertain words, such as your attacker’s nameDeal with physiological arousal symptoms.

A physiological symptom is one that has an impact on your body. For example, many rape survivors experience exaggerated responses. You might find yourself jumping in response to small noises that you would not have noticed before the rape. You might also experience mood swings. It is not uncommon for rape survivors to feel rage at mild irritants, such as finding the milk carton empty.Be patient with yourself. Dont put pressure on yourself to stop having extreme reactions.Instead, try to find ways to cope. For example, if you find yourself feeling angry, focus on your breathing. Breathe in slowly for 5 counts, breathe out slowly for 5 counts. Repeat until you feel calm.Sleep deprivation is another common physi

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