Raising awareness around SA in the month of April and beyond
Content Warning: sexual assault
Over 12 years ago, Emma Sulkowicz, a Columbia University art student, carried a mattress around campus for an entire semester for a performance art piece meant to bring attention to sexual assault (SA) on campuses and to process her own assault. In the years since, rollbacks on Title IX and intimidating executive orders regarding DEI have made it harder for victims to report and seek support after an assault and cuts to staff and funding to key programs, particularly at the CDC, have limited resources for rape prevention and support serivices. Additionally, news coverage has been focused on recent events involving large scale abusers and the heartwrenching stories of their victims, and for good reason. But as any trauma therapist can tell you, survivors can’t even zone out and scroll their social media without seeing something triggering on a daily basis.
It can feel overwhelming to acknowledge the prevalence of sexual assault, but given that 20% of female identifying individuals will be assaulted in their lifetime, it is essential to acknowledge the impact of this reality. April is Sexual Assault Awareness month, so first and foremost, we encourage you to take care of yourself and decide if this content is right for you. We’ll be taking a compassionate look at the symptoms of trauma that often accompany such experiences, recognizing how recent events can resonate with those who have similar experiences, and we’ll explore coping strategies and how therapy can be a vital part of reclaiming your life.
Current statistics around SA
According to the National Sexual Violence Resource Center, nearly 1 in 5 women and 1 in 71 men experience rape at some point in their lives. Additionally, many people face other forms of sexual violence, including sexual harassment and assault. These statistics highlight the prevalence of SA and the need for awareness, education, and support systems for survivors.
Current Statistics
Rape and SA Rates: In 2020, the FBI reported over 100,000 incidents of rape in the U.S. alone, a figure that only scratches the surface of the problem, as many cases go unreported due to stigma, fear, and trauma.
Demographics: The majority of survivors identify as women, but it’s essential to understand that individuals of all genders can be victims. Nonbinary and gender non-conforming individuals often face unique challenges and barriers to reporting and receiving support. LGBTQIA+ folks are explicitly impacted by rollbacks and budget cuts mentioned earlier.
Underreporting: It's estimated that only 30% of sexual assaults are reported to the police, which means the actual numbers may be significantly higher.
These statistics are alarming and serve as a call to action for communities, organizations, and individuals to foster a culture of awareness and support. As trauma-informed therapists, it means knowing anyone that comes in your office may have had an experience like this, even if they’re not ready to tell you. And for anyone who has been victimised, it is important to know that you are far from alone.
The Impact Day to Day Impact of SA
Experiencing SA can lead to a range of psychological and emotional symptoms. Survivors often face long-term effects that permeate various aspects of their lives, including relationships, intimacy, emotion regulation, self-esteem and body image. Because of this, victims are often stigmatized or written off and it is essential to recognize symptoms related to emotional dysregulation and other challenges as potential signs of PTSD, especially when working with survivors of SA. It also is helpful to understand these symptoms through this lens if you are a survivor yourself, so you can begin to frame your experiences, and yourself, without shame.
Symptoms of Trauma
Emotional Distress: Survivors may experience anxiety, depression, or feelings of hopelessness. These emotions can manifest in various ways, including irritability, emotional dysregulation, or sudden mood swings.
Intrusive Thoughts: Many survivors deal with flashbacks or unwanted memories of the assault, which can impact daily functioning and overall quality of life.
Physical Symptoms: Trauma can also manifest physically, leading to chronic pain, fatigue, or gastrointestinal issues. Survivors may find it challenging to feel safe in their bodies, affecting their body image and sexual health. Trauma is often connected to a place or specific location; with SA, the site of the trauma is the body, and this makes depersonalization and dissociation incredibly common.
Relationship Difficulties: Trust issues can arise, making it difficult for survivors to establish or maintain intimate relationships. Many may struggle with intimacy or feel disconnected from their partners. Communication can be difficult both because trauma can impact cognitive function, often leading to brain fog or even dissociation, as well as difficulty putting words to how your feelings or expressing what you need.
Self-Esteem Issues: Survivors often grapple with feelings of shame and guilt, which can diminish their self-worth and lead to negative self-perceptions.
Activation from Current Events
Recent news stories about SA can be particularly triggering for survivors. Reports can bring back memories of personal experiences, leading to feelings of helplessness and anxiety. Many therapists, including those at our practice, have noticed an uptick in clients seeking support during these times, as the broader societal discourse can amplify personal trauma.
When the media presents stories of sexual violence, it serves as a reminder of the pervasive nature of this issue. While raising awareness is crucial, it can also inadvertently reignite trauma for those affected.
It is important to remember that you do not need to keep up with moment to moment breaking news to live your values. Decide for yourself how often you want to check in on current events. That is a boundary that you can set for yourself. Remember, we used to get a newspaper once a day, maybe. You can be active and informed and maintain boundaries on your intake of moment to moment information.
Coping Skills for Survivors
Navigating the aftermath of sexual assault can be daunting, but there are coping strategies that can provide relief:
Grounding Techniques: Practices like deep breathing, mindfulness, or focusing on sensory experiences can help bring individuals back to the present moment, but exercises like this can be overwhelming to someone who has experience bodily trauma. A skilled trauma therapist can help you do this in a way that feels gradual, safe and empowering. Further, grounding doesn’t have to be body-based mindfulness. It can also look like naming things you see or hear in the room; singing a song; or stepping outside for fresh air. There’s no shortage of ways to personalize grounding skills so that they are actionable for you, where you are today.
Journaling: Writing about feelings and experiences can be a powerful way to process emotions and gain clarity. But you don’t have to write explicitly about your trauma. Even just venting your stream of consciousness or boring to dos can help to alleviate your mental load. You can also write about the “impact” of your experiences without revisiting the traumatic event yourself. Sharing what you’ve written with your therapist or someone else you trust can be another way to feel seen and understood.
Support Systems: Connecting with trusted friends, family members, or support groups can create a sense of belonging and understanding. As human beings, we heal within relationships. And this includes a relationship with a provider you connect with and trust. But nothing replaces having at least one person you can confide in and share your experiences with. Group therapy can also do wonders for this.
Physical Activity: Engaging in exercise or movement can help release pent-up energy and improve mood. It can also be a starting point for reconnecting with your body in a way that doesn’t feeling too emotionally heavy. A short walk or simple stretch or even dancing in your kitchen can help you to tap into movement that feels safe and accessible.
Creative Outlets: Art, music, or other forms of creative expression can provide a channel for emotions and promote healing. Remembering how good it felt as a kid to not worry about being “good” and just having the experience of creating and expressing yourself nonverbally is another avenue to express unprocessed emotions in a way that feels unintimidating and low stakes.
When it feels like it's time to try therapy
Therapy can play a crucial role in helping survivors navigate their trauma and make meaning out of their experiences. A variety of therapeutic modalities can be effective in addressing the symptoms of SA, including:
EMDR (Eye Movement Desensitization and Reprocessing)
EMDR is a powerful therapeutic approach designed to help individuals process traumatic memories. It involves guided eye movements that facilitate the reprocessing of distressing thoughts and feelings, allowing clients to integrate their experiences in a healthier way.
CPT (Cognitive Processing Therapy)
CPT focuses on helping individuals challenge and modify unhelpful beliefs related to their trauma. This approach can be particularly effective for addressing intrusive thoughts and feelings of self-blame.
Addressing Relationships and Self-Esteem
Therapy can also focus on rebuilding trust, improving communication, and fostering healthier relationships. For many survivors, part of healing involves working through issues related to intimacy and self-image.
Working with Intrusive Thoughts
Therapists equipped with trauma-informed care approaches can help clients develop strategies to manage intrusive thoughts. This may involve mindfulness techniques, cognitive restructuring, and grounding exercises.
Education, empowerment, and moving forward
Too many people are still affected by SA, and continued stigma around its impact and the work required to move forward only works to further victimize survivors.Therapy offers a safe space for processing trauma, developing coping skills, and rebuilding a full and complete self-concept; while we all work toward creating a culture that prioritizes everyone’s safety and humanity.