Understanding Anxiety and How to Cope

Anxiety is a common and natural response to trauma, such as sexual assault or rape. It’s your body’s way of reacting to a threat, and it can manifest in various ways. Here’s some helpful information:

What is Anxiety?

Anxiety is a feeling of unease, nervousness, or worry, often about something that might happen in the future. After a traumatic event, like sexual assault, anxiety can become more frequent and intense. It’s your body’s way of trying to protect you.

Common Symptoms of Anxiety:

• Racing heart or palpitations
• Sweating
• Shaking or trembling
• Feeling tense or on edge
• Rapid breathing or shortness of breath
• Nausea or stomach discomfort
• Restlessness
• Difficulty concentrating
• Sleep disturbances

Coping with Anxiety

Breathing Exercises

Practice deep breathing exercises to help calm your body’s stress response. Inhale through your nose for a count of five, hold for two, and slow exhale counting to eight. Repeat this three times.

Grounding Techniques

Grounding exercises can help you stay connected to the present moment. Try naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Progressive Muscle Relaxation

Tense and then relax different muscle groups in your body. This can help reduce physical tension caused by anxiety.

Positive Self-Talk

Challenge negative thoughts with positive ones. Remind yourself that you are safe now, and the anxiety will pass.

Routine and Structure

Establishing a daily routine can provide a sense of stability and predictability, which can ease anxiety.

Seek Support

Talk to a trusted friend, or family member about your feelings. You don’t have to go through this alone.

Avoidance and Its Impact

After a traumatic event, you may find yourself avoiding places, people, or activities that remind you of what happened. While avoidance can provide temporary relief, it can also reinforce anxiety in the long term.

Facing Avoidance

Take Small Steps: Gradually expose yourself to the things you’re avoiding. Start with less triggering situations and work your way up to more challenging ones.

Challenge Negative Beliefs

Identify and challenge beliefs that are keeping you stuck in avoidance. Try to reframe your thoughts in a more balanced way.

Professional Help

If avoidance is significantly impacting your life, consider seeking help from a therapist or counsellor who specialises in trauma.

Remember, it’s okay to feel anxious, and you’re not alone in this experience. With time and support, anxiety can become more manageable, and you can regain control over your life.