by Susan Quilty

Created on: June 29, 2009

After a sexual assault or rape, you may not be thinking clearly. The assault may have recently happened or it may be something that you have hidden in hopes that you could pretend it never happened.

Sexual assault is an intensely personal violation. It is understandable that you may want to hide the assault, but you cannot begin to heal until you seek help. There are also medical problems that should be addressed quickly after an assault.

Immediately after a sexually assault, you should:

1. Know that it is not your fault. Regardless of the circumstances, sexual assault is a crime and it is never your fault.

2. To preserve evidence, do not bathe or brush your teeth.

3. Call 911, go to the emergency room, or call the National Sexual Assault Hotline at 1-800-656-HOPE.

4. Have a medical exam. The hospital will check and treat physical injuries and collect evidence in a rape kit. You may be given the emergency contraceptive pill to avoid pregnancy. You will need to be tested for sexually transmitted diseases.

*Note: If you think you may have been drugged, tell the doctor so tests can be run.

5. If you have not already, call the National Sexual Assault Hotline at 1-800-656-HOPE to arrange for counseling to help you through the process of emotional and physical healing.

6. Know that it will take time to heal from a sexual assault. A counselor can help you through the process, but it will still take time for your body and mind to heal.

While it is ideal that you report a sexual assault immediately, it is estimated that sixty percent of sexual assaults go unreported. However, it is never too late to seek help.

If you do not intend to report the crime, you will still need medical attention to check for sexually transmitted diseases, pregnancy, or other injuries. You will still need to contact a counselor to help you through the emotional healing process.

You can report the crime after it has occurred, even if you have washed away the evidence. Contact a counselor through the National Sexual Assault Hotline at 1-800-656-HOPE to find out what options are available.

It may take months or years for you to begin to feel that you have healed from a sexual assault. While you are healing, it is important that you remember to take care of yourself.

When coping with a sexual assault, it is easy to overlook basic self-care needs, such as:

1. Eating. You may find yourself skipping meals or substituting junk food for healthy meals. Your body needs nourishment, even if you do not feel like eating. An unhealthy diet will only lead to more problems. Try tracking your food and water intake if needed.

2. Sleep. It may be difficult to sleep at night. You may have bad dreams or feel too anxious to relax. Writing down your thoughts in a journal before bed may help you get a good night's rest. Meditation, yoga, and counseling also help with sleep issues.

3. Exercise. When dealing with trauma, exercise is often overlooked. Take simple steps to keep your body healthy. Walk on a treadmill or in a safe environment. Find a walking buddy, if possible. Try yoga or tai chi to heal both your mind and body. Regular exercise may also help you sleep.

With the help of a trained counselor, it is possible to cope with the effects of a sexual assault. You can heal, become stronger, and learn to see yourself as a whole, good person again. You do not have to remain a victim.

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