April is Sexual Assault Awareness Month, and at the Pennsylvania Psychiatric Institute (PPI), a Penn State Health Enterprise owned by Penn State Health, we are dedicated to providing resources, support and healing to those affected by sexual assault. Survivors of sexual assault may experience various emotions and challenges as they navigate the path toward recovery. Today, we would like to discuss some therapeutic approaches and coping strategies to help survivors regain control, heal and rebuild their lives.
Seeking Professional Help
Recovering from sexual assault can be a complex and individual journey, and many survivors benefit from professional support. In addition, psychotherapy, specifically trauma-focused therapy, is effective in helping survivors process their traumatic experiences.
Local resources are available 24 hours a day, seven days a week, in the capital region:
- PPI Admissions Department, call 866-746-2496
- YWCA Greater Harrisburg, Violence Intervention and Prevention Services, call 800-654-1211
Because of the stigma associated with sexual assault and limited access to mental health services which has worsened further since the COVID-19 pandemic, survivors of assault often do not seek help.
“But reaching out for professional help is a vital step in the healing journey for many sexual assault survivors. Acceptance to sexual trauma has expanded over the years in our society. At PPI, our compassionate and experienced therapists work closely with each individual to create a personalized treatment plan based upon race, ethnicity, and gender that addresses their unique needs and fosters a sense of empowerment. Remember, you don’t have to face this alone; we’re here to support and guide you toward recovery and reclaiming your life.” – Dr. Ritika Baweja, PPI
Building a support system
Having a solid support system is crucial for healing. Reach out to friends, family or support groups to share your feelings, gain encouragement and connect with others who have had similar experiences.
Practicing self-care
Taking care of your physical, mental and emotional well-being is an essential part of the healing process. Engage in activities that bring you joy, relaxation and a sense of accomplishment. This may include exercise, meditation, journaling or pursuing hobbies and interests. It’s important to prioritize self-care and self-compassion during this time.
Establishing boundaries
Setting boundaries with others and being aware of your needs and limits can help you regain control. Communicate your needs clearly and respectfully, and make sure to respect the boundaries of others as well. Establishing healthy boundaries can foster a sense of empowerment and self-confidence.
Mindfulness and grounding techniques
Mindfulness practices such as meditation, deep breathing and grounding techniques can help you stay present and manage anxiety, stress or other emotions that may arise during recovery.
Develop a safety plan
Creating a personalized safety plan can provide a sense of control and empowerment. A safety plan includes identifying safe spaces, people to contact in times of crisis, and strategies for coping with triggers. Work with your therapist or support group to develop a plan that best suits your needs.
Be patient with yourself
Healing is a process that takes time and effort. Be patient with yourself as you navigate this journey and remember that everyone’s path to recovery is unique. Give yourself the time and space to heal at your own pace, and know it’s okay to seek help and support.
The road to recovery after sexual assault can be challenging, but many therapeutic approaches and coping strategies can help survivors regain control, heal and rebuild their lives. At PPI, we support you every step of the way.
For more information on our services, visit PPImhs.org or call 866-746-2496, available 24 hours a day, seven days a week to schedule an appointment.