Regina Women

Ways to Take Care of Yourself

More information about contacting the police

Get support from friends and family - try to identify people you trust to validate your feelings and affirm your strengths.
Talk about the assault and express feelings - choose when, where and with whom to talk about the assault and set limits by only disclosing information that feels safe for you to reveal.
Use stress reduction techniques - hard exercise like jogging, aerobics, walking; relaxation techniques like yoga, massage, music, hot baths.
Maintain a balanced diet and sleep cycle as much as possible and avoid overusing stimulants like caffeine, sugar and nicotine.
Take "time outs". Give yourself permission to take quiet moments to reflect, relax and rejuvenate - especially during times you feel stressed or unsafe.
Release some of the hurt and anger in a healthy way: Write a letter to your attacker about how you feel about what happened to you. Be as specific as you can. You can choose to send the letter or not.
Remember you are safe, even if you don't feel it. The rape is over. It may take longer than you think but you will feel better.

Common Reactions to Sexual Assault

Sexual assault is a crisis and we all handle crises in different ways. Though each person and situation in unique, the following list summarizes the range of reactions to sexual assault that may help you know what's normal to expect:

Emotional shock: I felt so numb. Why am I so calm? Why can't I cry?
Disbelief: Did it really happen? Why me? Maybe I just made it up.
Shame: I feel so dirty, like there is something wrong with me. I want to wash my hands or shower all the time.
Guilt: I feel as if it's my fault or I did something to make this happen.
Depression: How am I going to get through this semester? I'm so tired. I feel so helpless. Maybe I'd be better off dead.
Powerlessness: Will I ever feel in control again?
Disorientation: I don't even know what day it is or what class I'm supposed to be in. I can't remember appointments. I keep forgetting.
Triggers: I keep having flashbacks. I'm still re-living it. I see his face all the time.
Denial: It wasn't really a "rape".

What can You do?

First and foremost get to a safe place!

If you are sexually assaulted you should get help right away. You can contact the police, a doctor or sexual assault centre. A sexual assault centre can send someone to give you support and information, accompany you to the hospital and help you work through the process of deciding whether to report the incident to the police.

It is important to get medical attention, even if the assault did not involve sexual intercourse. If you decide to seek medical attention or to report the incident to the police, you should not clean yourself, change or throw away your clothes, comb your hair, or take any drugs or alcohol. If you do any of these things it may be harder to gather evidence about the person who attacked you.

Even if you do any of these things you should still seek medical attention and call the police. It is a good idea to write everything you remember down on paper. Your notes may be helpful if you need to give evidence at a later time.