Surviving sexual violence can deeply impact your mental and emotional health. These effects aren’t your fault—and they don’t make you weak. Shame has no place in a survivor’s recovery journey. Healing is possible with the right support and care.
Let’s explore some common mental health challenges you may face as a survivor and how to manage them.
Depression
Depression is more than feeling sad; it’s a mood disorder that can make everyday life feel overwhelming.
Survivors with depression often feel hopeless, numb, or withdrawn. These emotions might last a long time, making it hard to focus, connect with others, or enjoy things you used to love.
Signs of Depression Include…
- Constant sadness, hopelessness, or emptiness
- Trouble concentrating or making decisions
- Changes in sleep or appetite
- Losing interest in hobbies or activities
Get Help for Depression
Depression isn’t something you can just “snap out of” by going for a walk or drinking more water. Seek support if depression symptoms are interfering with your daily life.
Dissociation
Dissociation is a natural response to trauma—one way that your brain protects you from overwhelming memories or emotions.
Dissociation can make you feel disconnected from yourself or the world around you. Some people say dissociation feels like “having an out-of-body” experience” or “looking down on myself from above.”
Dissociation Triggers Include…
- Memories or reminders of the assault you experienced
- Stressful situations
- Intense emotions (even positive ones)
Get Help for Dissociation
Repeated, ongoing dissociation can disrupt every aspect of your life, but help is available. Getting treatment can help you stay grounded and regain control.
Eating Disorders
Some survivors of sexual trauma find themselves using food to cope. Food is critical for our bodies and minds, but an eating disorder can develop if you begin eating to feel in control, to punish yourself, or to distract from overwhelming emotions.
Common Types of Eating Disorders Include…
- Anorexia: Avoiding food or severely restricting calories
- Bulimia: Eating large amounts of food, then purging through vomiting or laxatives
- Binge eating: Eating a lot of food quickly, without control
Get Help for Eating Disorders
Eating disorders don’t help or heal; instead, they cause even more harm to the mind and body. If you think you’re experiencing an eating disorder, you can find help and learn more through the National Eating Disorders Association.
Flashbacks
A flashback is an intensely vivid memory that feels real—like it’s happening now. During a flashback, you may feel like you’re reliving abuse or assault.
Flashbacks are often triggered by a sound, smell, or another sensory reminder of the trauma. The brain may be attempting to provide context for that sensation by vividly “broadcasting” a past event into the present moment. This can make it impossible to discern what’s real and what’s a memory.
Getting Through a Flashback Can Include…
- Grounding yourself. Use your senses—what do you see, hear, or feel right now?
- Breathing deeply. Focus on slow, steady breaths.
- Reminding yourself you’re safe. Say it out loud if it helps: “I AM SAFE.”
Get Help for Flashbacks
Flashbacks can worsen over time if you don’t address the underlying trauma. Mental health professionals have helped many survivors manage and decrease their flashbacks—and even stop them altogether.
Panic Attacks
A panic attack is a sudden, intense episode of fear or anxiety. Panic attacks often occur when there’s no immediate danger. Panic attacks are especially common among survivors of sexual violence.
Signs of a Panic Attack Include…
During a panic attack, you may experience a combination of physical and emotional symptoms, such as:
- Chest pain
- Difficulty breathing or feeling out of breath
- Rapid, pounding heartbeat
- Dizziness or faintness
- Shaking or sweating
- Nausea or stomach pain
- Tingling or numbness
- Feeling detached, unreal, or out of control
- A strong sense of doom or danger
While these sensations are frightening, it’s important to remember that they are not dangerous and will pass.
Get Help With Panic Attacks
After a panic attack, you may feel exhausted. Treat yourself with kindness; take time to rest and practice self-care. You can also learn to manage and reduce episodes of panic by participating in therapy and building effective coping strategies. You deserve to feel okay.
Post-Traumatic Stress Disorder (PTSD)
After sexual trauma, nearly all survivors of sexual violence feel anxiety, stress, or fear. If these feelings become severe, last more than a few weeks, or interrupt your day-to-day life, you may be experiencing post-traumatic stress disorder (PTSD).
PTSD is commonly associated with war veterans, but it can affect anyone who experiences or witnesses a traumatic event.
Signs of PTSD Include…
- Reexperiencing: Feeling like you’re reliving the abuse or assault through flashbacks, dreams, or intrusive thoughts
- Avoidance: Intentionally or subconsciously avoiding situations associated with the abuse or assault; avoiding activities you used to enjoy
- Hyper-arousal: Feeling constantly “on edge,” having difficulty sleeping, getting easily startled, or experiencing sudden outbursts of emotion
Get Help for PTSD
PTSD can improve with therapy, support groups, and other treatments. There are many options for starting your healing journey and reclaiming your life.
Repressed Memories
Some mental health professionals theorize that the brain can unconsciously block memories of traumatic events and that those repressed memories can emerge later. Repressed memories are believed to form as a defense against the overwhelming emotions caused by traumatic events.
Though experts hotly debate the topic, some survivors’ experiences reinforce the concept of repressed memories.
What To Know About Repressed Memories
If you think your brain may be surfacing repressed memories, approach the experience with care and curiosity. Here are some important guidelines for staying safe as you navigate these thoughts:
- Seek support. Talk to a mental health professional who specializes in treating trauma. They can help you process your emotions and memories safely.
- Be cautious with treatments. Avoid relying solely on methods like hypnosis to recover memories; these methods can increase the risk of creating false memories.
- Focus on healing. Whether memories resurface fully, partially, or not at all, stay focused on processing your feelings and finding ways to heal.
Where To Learn More About Repressed Memories
Consult reputable sources like the National Institute of Mental Health (NIMH) or speak with a licensed mental health professional to learn more about repressed memories and trauma. Recovery is a personal journey, and asking for help along the way is healthy.
Self-Harm
Some survivors hurt themselves to release emotional pain or feel in control. Injuring your own body might feel helpful in the moment, but self-harm inevitably leads to more suffering over time.
Instead of Self-Harming…
- Distract yourself until the urge to self-harm passes
- Write or draw on your body instead of injuring it
- Do jumping jacks to hijack an anxious heart rate
- Scream as loud as you can to let the emotion out of your body
- “Hurt” an object instead of yourself; try ripping paper into tiny pieces
- Take slow, deep breaths, counting as you inhale and exhale
Get Help Overcoming Self-Harm
You don’t have to injure yourself to cope. Better tools are available, and recovery is possible. Find help and learn more through the Self-Injury Outreach & Support portal.
Sleep Disorders
Sleep disorders can be caused by medical conditions, but they can also occur as a result of mental health conditions such as depression and substance abuse. Survivors of sexual trauma frequently experience sleep issues that negatively impact their relationships, jobs, and physical health.
Common Sleep Problems Include…
- Not getting enough sleep
- Sleeping too much
- Nightmares, sleepwalking, wetting the bed, or grinding your teeth
Get Help With Sleep Issues
Sleep is necessary for our physical and mental health, and disordered sleep patterns can severely harm a person’s well-being. If you’re struggling to get restorative sleep, talk to your doctor or a mental health professional. You deserve to feel rested and refreshed.
Substance Abuse
Drugs or alcohol may provide temporary relief from your pain, but they only numb your emotions; substances cannot heal you. In fact, constantly numbing your feelings can allow emotional wounds to fester and prevent you from feeling happy and at peace.
Signs of Substance Abuse Include…
- Relying on substances to cope with stress or emotions
- Avoiding loved ones who express concern
- Struggling at school, work, or in relationships because of substance use
Get Help With Substance Abuse
Support is out there—don’t hesitate to reach out for help. The Substance Abuse and Mental Health Services Administration can help you find help and healing.
Suicidal Thoughts
If you’re thinking about ending your life by suicide, please know that suicidal thoughts are a sign that you are in crisis and need support. Thoughts of suicide do not define you, and help is available.
Your life matters. You are strong enough to get through this. And you are not alone.
Get Help—and Get Your Life Back
Call 911 for immediate emergency response services.
The 988 Lifeline is available to anyone in crisis.
- Call 988
- Text or chat with a crisis counselor
The Veterans Crisis Line provides crisis support to military veterans and their loved ones.
- Call 988-1
- Text 838255
- Chat with a crisis counselor
Consider These Mental Health Treatment Options
Effective treatment for mental health challenges typically involves a combination of therapies tailored to individual needs.
Therapy
Trauma-focused psychotherapy, such as cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR), can help survivors process traumatic memories, reduce flashbacks, and manage symptoms like dissociation or repressed memories. CBT, in particular, is widely used to reframe negative thought patterns linked to depression, self-harm, and suicidal thoughts.
Group therapy and support groups are also powerful tools for fostering connection and reducing feelings of isolation.
For survivors dealing with substance abuse or eating disorders, specialized programs that address both trauma and co-occurring issues are often necessary.
Medication
In addition to therapy, medication may play a role in recovery. Antidepressants, anti-anxiety medications, or sleep aids can provide relief from severe symptoms while survivors work through underlying trauma in therapy.
Alternative Treatments
Holistic approaches, such as mindfulness, yoga, or art therapy, can complement traditional treatments, offering survivors additional pathways to healing and empowerment.
Remember: Healing Takes Time
It’s completely normal to struggle after experiencing sexual violence, but help is available. Your feelings are valid, and you don’t have to face them alone!
Be patient with yourself, and celebrate every sign of healing. No one “feels better” overnight, but with time, you can rebuild stronger, healthier, and happier than before.
Last updated: July 8, 2025