A Guide to Healing From Sexual Trauma

Five action-oriented strategies to overcome sexual trauma.

Sexual trauma is a deeply distressing experience that can affect individuals of all ages and backgrounds. It encompasses a wide range of experiences that violate an individual’s sexual autonomy and integrity, ranging from sexual harassment or child sexual abuse to sexual assault or sexual violence. This guide aims to provide an understanding of sexual trauma, its impact, and the steps necessary for healing.

A guide for how to heal from sexual trauma

Every kind of sexual trauma has unique characteristics and effects, but all require compassionate understanding and appropriate interventions to support survivors in their healing journey. Recognizing these distinct forms of trauma can help in providing targeted support and resources for those affected.

Addressing sexual trauma is essential for overall mental and physical well-being. Without proper support and intervention, the effects of trauma can persist, leading to long-term psychological and physiological issues. Healing is not just about overcoming the past but also about reclaiming control and rebuilding a fulfilling life. Here are five steps for how to heal from sexual trauma.

1. Recognize the impact of sexual trauma

Sexual trauma can lead to a variety of emotional and psychological issues, including anxiety, depression, and post-traumatic stress disorder (PTSD). Survivors often struggle with feelings of shame, guilt, and self-blame, which can severely impact their mental health and daily functioning. Some survivors may also struggle with self-loathing, the inability to trust others, and body image issues or disordered eating, among other mental health issues.

The physical aftermath of sexual trauma can include chronic pain, headaches, and sleep disturbances. These symptoms are often the body’s way of expressing and coping with the unresolved trauma. 

Survivors may also exhibit significant behavioral changes, such as avoiding certain places or situations that remind them of the trauma. Changes in relationships and sexual behavior are also common, as trust and intimacy can become challenging to navigate.

2. Acknowledge your feelings

The first step in healing is acknowledging that the trauma occurred and validating the feelings associated with it. This acceptance is crucial for moving forward and seeking help. Speaking about the trauma can be incredibly freeing, especially with a mental health professional (more on this below). Breaking the silence helps reduce the burden and isolation often felt by survivors.

3. Practice self-care 

Establishing a consistent daily routine with regular meals, exercise, and a structured schedule can provide stability and a sense of normalcy. Mindfulness practices and meditation help survivors stay present and manage anxiety, while creative outlets like art, music, or writing offer non-verbal ways to express emotions and process trauma. Regular physical activity reduces stress and improves mood by releasing endorphins, helping survivors reconnect with their bodies.

4. Depend on your support systems

Support from friends and family is invaluable following sexual assault. It’s important to communicate needs and boundaries clearly and to seek out those who are understanding and supportive. Joining a support group for sexual trauma survivors provides a sense of solidarity and understanding. These groups offer a safe space to share experiences and gain insights from others on similar journeys.

5. Seek professional help

Professional therapy is a critical component of recovery. Therapists trained in trauma can provide a safe space for survivors to explore their experiences and develop coping strategies. Finding the right therapist is important, as a strong therapeutic relationship can significantly enhance the healing process. It’s worth noting that therapy is an important step to take to heal from sexual trauma, but first, a survivor needs to establish safety. Below are some common kinds of therapy for healing from sexual trauma:

Cognitive behavioral therapy (CBT)

CBT is a widely used approach that helps survivors reframe negative thoughts and develop healthier thinking patterns. It focuses on changing the cognitive distortions that often accompany trauma.

Trauma-focused cognitive behavioral therapy (TF-CBT)

TF-CBT is specifically designed to help children and teenagers who are healing from trauma, including sexual assault, and their caregivers. TF-CBT not only aids survivors in coping with their trauma but also helps caregivers understand trauma and provide effective support.

Prolonged exposure (PE)

PE is a type of exposure therapy that is closely related to CBT. It is particularly beneficial for sexual trauma survivors who tend to avoid triggers that remind them of their trauma. By avoiding these situations, the brain reinforces the idea that they are dangerous, perpetuating fear. However, through safe and gradual exposure, survivors can retrain their brains to recognize that these triggers are not harmful, regain control, and reduce the need for avoidance.

Eye movement desensitization and reprocessing (EMDR)

EMDR is a specialized therapy designed to help survivors process and integrate traumatic memories through guided eye movements, reducing the emotional impact of these memories.

Somatic experiencing

This approach focuses on releasing trauma stored in the body. By paying attention to physical sensations and encouraging the body’s natural healing processes, survivors can gradually release tension and trauma-related energy.

Group therapy

Group therapy provides a supportive environment where survivors can share their experiences and learn from others who have faced similar challenges. The sense of community and understanding can be profoundly healing.

Additional resources for survivors of sexual trauma 

If you or someone you know is a survivor of sexual trauma, there are resources available that can help with safety and support:

• National Sexual Assault Hotline (RAINN)
• National Domestic Violence Hotline
• Crisis Text Line
• Loveisrespect (for teens and young adults)
• National Suicide Prevention Lifeline
• National Center for Victims of Crime
• 1in6 (for male-identifying survivors of sexual abuse) 

How Charlie Health can help

If you or a loved one are struggling with sexual trauma, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including sexual trauma. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing sexual trauma is possible. Fill out the form below or give us a call to start healing today.