Understanding and Healing from Sexual Trauma
What is sexual trauma?
Before discussing how to heal from sexual trauma, it may be worth exploring what sexual trauma is. In general, sexual trauma refers to the mental and physical effects a person may experience due to sexual assault or sexual abuse.
How sexual trauma affects people can vary. Some survivors may notice more physical effects, while for others, the effects may be more emotional or mental. Some examples include the following:
- Fatigue
- Trouble concentrating
- Unexplained aches and pains
- Changes in appetite, digestion, or sleeping patterns
- Mood swings
- Emotional numbness
- Distressing flashbacks to the traumatic event
- Spikes of panic or anxiety
In addition to these effects, trauma may also lead to other long-term physical and mental health challenges. For example, some sexual trauma survivors may develop post-traumatic stress disorder (PTSD), which can cause nightmares, panic attacks, and other distressing symptoms. Depression and anxiety disorders can also be common, and survivors may notice lasting changes in their daily habits and interactions with others. Over time, chronic stress from trauma may even lead to physical health effects, like high blood pressure, diabetes, and heart disease.
Other possible long-term effects of sexual trauma may include those listed below:
- Panic attacks
- Substance misuse
- Chronic pain
- Low self-esteem
- Social withdrawal
- Trouble with intimacy
- Dizziness or fainting
- Changes in the immune system
Left untreated, the effects of sexual trauma may make it hard to function in daily life. This may lead to trouble at work, in relationships, or, in the case of child sexual abuse, behavioral challenges.
Understanding the healing journey
Although sexual violence can have serious effects on people, it can be possible for survivors to process their experiences, manage their symptoms, and improve their overall quality of life.
Healing sexual trauma often involves a combination of self-care strategies and professional support from licensed clinical social workers.
Let’s explore some of the strategies survivors can use to support their well-being during this process.
Connect with a licensed clinical social worker specialized in trauma recovery
Whether you have recently experienced sexual trauma or it happened some time ago, it may be important to start by talking to a qualified professional. A licensed clinical social worker at ReachLink can provide a safe space to discuss your experiences and develop a personalized treatment plan. They can help you understand your symptoms and provide evidence-based therapeutic interventions to address them.
Prioritize your physical well-being
Taking care of your body may set the stage for healing, especially if you are experiencing physical symptoms of trauma. Aim to eat a balanced diet rich in protein, carbs, healthy fats, and fiber. You might also find it helpful to maintain a consistent sleep cycle and get regular exercise, which may act as a stress reliever. Many ReachLink clients find that addressing these physical aspects of health creates a stronger foundation for emotional healing.
Rediscover activities that bring you joy
Spending time engaged in activities you enjoy may benefit your mental health and general well-being. Consider setting aside some time each day to practice a hobby. If you’re looking for ideas, you might try taking up a creative activity like dancing, drawing, making collages, journaling, or cooking. This can give you an outlet for working through and expressing your emotions, even if you aren’t ready to discuss your experiences in therapy sessions.
Build your support network
Having a trusted network available for emotional support can be helpful during challenging moments. Consider reaching out to a few close friends or relatives and checking in with them from time to time. Support groups for sexual assault survivors may also be a source of community, advice, and encouragement. Your ReachLink therapist can help you identify appropriate support resources in your community to complement your telehealth therapy sessions.
Practice mindfulness techniques
Getting in touch with your body may help you gain a better understanding of your emotional responses, as well as any physical symptoms you may be experiencing. Mindfulness meditation, yoga, and breathing exercises can all be good starting points. Even just five minutes a day of quietly observing your thoughts and feelings may help you learn to ground yourself in the present moment. ReachLink therapists often incorporate mindfulness techniques into their therapeutic approach, teaching clients practical skills they can use between sessions.
It may be worth remembering that sexual trauma can be complicated, and the path to recovery may not look the same for everyone. That said, these strategies may be helpful when used alongside professional treatment from a licensed clinical social worker.
Therapeutic approaches for trauma recovery
In addition to the above strategies, treatment from a licensed clinical social worker can be another key part of healing from sexual trauma. ReachLink offers various evidence-based therapy approaches that may aid in trauma recovery.
Trauma-focused cognitive behavioral therapy (TF-CBT)
This therapeutic approach helps survivors identify and challenge unhelpful thoughts and beliefs related to their traumatic experience. Through TF-CBT, ReachLink therapists guide clients to reframe negative thought patterns and develop healthier coping mechanisms. This approach typically involves learning skills for managing distressing emotions, processing traumatic memories, and gradually facing trauma-related fears.
Cognitive processing therapy (CPT)
Cognitive processing therapy is typically considered a form of cognitive behavioral therapy. The first step normally involves identifying unhelpful thoughts and beliefs related to the traumatic experience. Survivors may then be taught to challenge and reframe these negative thought patterns. CPT is typically delivered over 12 sessions.
Mindfulness-based interventions
ReachLink therapists often incorporate mindfulness practices that help survivors become more aware of their thoughts, feelings, and bodily sensations without judgment. These practices can help reduce anxiety, improve emotional regulation, and create a greater sense of control. Mindfulness techniques are particularly helpful for grounding clients when they experience flashbacks or dissociation.
Narrative therapy
This approach focuses on helping survivors reclaim their personal narratives and identities beyond the trauma they’ve experienced. By separating themselves from problem-saturated stories and reconnecting with their values and strengths, survivors can develop a more empowering view of themselves and their futures. ReachLink therapists skilled in narrative techniques help clients externalize problems and identify unique outcomes that contradict the dominant trauma narrative.
These therapeutic approaches, among others, may all be helpful for reducing the symptoms and effects of sexual trauma, especially when combined with proper self-care. However, leaving the house to see a therapist in person can be a challenge if you’re having symptoms like fatigue or panic attacks.
Benefits of telehealth therapy with ReachLink
With ReachLink’s telehealth platform, you can connect with a licensed clinical social worker from the comfort and safety of your own home. Our secure video sessions eliminate barriers like transportation issues, scheduling conflicts, and anxiety about entering unfamiliar environments. This accessibility is particularly valuable for trauma survivors who may find traditional office settings triggering or overwhelming.
Effectiveness of telehealth therapy for trauma recovery
Telehealth therapy can be as effective as in-person therapy for treating the symptoms of PTSD. In a 2023 telehealth study found that individuals receiving remote therapy showed significant improvements in PTSD symptoms, anxiety, and depression, comparable to those attending in-person sessions. This evidence highlights telehealth as a credible option for overcoming common barriers and maintaining continuity of care, especially for trauma survivors.
Ultimately, healing from sexual trauma is a deeply personal journey that requires patience, compassion, and a combination of effective strategies. By working with a licensed clinical social worker specialized in trauma recovery, prioritizing physical and emotional well-being, utilizing mindfulness techniques, and accessing supportive therapeutic approaches, survivors can regain control and rebuild their lives.
If you or a loved one are navigating the effects of sexual trauma, know that help is available and recovery is possible. ReachLink is committed to providing accessible, evidence-based care tailored to your unique needs. Taking the first step toward healing can be challenging—but with the right support, you can move forward toward hope, resilience, and renewal.
