Supporting Yourself Through PTSD Symptoms After Sexual Assault
The nightmares won't stop. You jump at every unexpected sound. Your heart races when you're walking to your car, even in broad daylight. Maybe you've been avoiding places that remind you of what happened, or you find yourself constantly looking over your shoulder.
If you're reading this, you might be struggling with the aftermath of sexual assault. You're not broken, and you're not overreacting. What you're experiencing has a name—post-traumatic stress disorder (PTSD)—and there are ways to help yourself while you're figuring out your next steps.
As a trauma therapist who works with sexual assault survivors across Missouri, including many clients in the Kansas City metro area, I want you to know something important: these symptoms are your brain's way of trying to protect you. But you don't have to live with them forever.
What Does PTSD Look Like After Sexual Assault?
PTSD symptoms after sexual assault often include nightmares, flashbacks, panic attacks, trouble sleeping, and feeling constantly on edge. You might avoid certain places, people, or activities that remind you of the trauma, or feel emotionally numb and disconnected from people you care about.
Not everyone experiences PTSD the same way. Some people have vivid flashbacks where it feels like they're reliving the assault. Others might not remember details clearly but feel overwhelming anxiety in situations that remind them of what happened.
You might find yourself having trouble concentrating at work or school. Maybe you're more irritable than usual, or you feel like you're watching your life from the outside looking in. Some people describe feeling like they're "going crazy" because their reactions feel so intense and unpredictable.
As we discussed in our post about why women wait to report sexual assault, these reactions are completely normal responses to trauma. Your brain is doing exactly what it's designed to do when it perceives danger—even when you're actually safe now.
Can I Help Myself Cope With These PTSD Symptoms After an Assault?
Yes, there are practical strategies that can help you manage PTSD symptoms while you're considering your options for professional support. These coping skills won't "cure" PTSD, but they can help you feel more in control and provide some relief from intense symptoms.
Learning to manage your nervous system is one of the most important things you can do right now. When you're in the middle of a panic attack or flashback, your body is stuck in "fight or flight" mode. Coping skills can help signal to your brain that you're actually safe in this moment.
Think of these strategies like first aid for your emotional wounds. Just like you'd put a bandage on a cut while deciding whether you need stitches, these tools can help stabilize you while you figure out your next steps for healing.
How Can Breathing Exercises Help With Trauma Symptoms?
Controlled breathing directly calms your nervous system by activating your body's relaxation response. When you're having a panic attack or flashback, slowing down your breathing sends a signal to your brain that you're safe right now.
Paced breathing works because it's one of the few parts of your automatic nervous system that you can control. When trauma symptoms hit, your breathing often becomes shallow and quick. By deliberately slowing it down, you can help your body shift out of panic mode.
Try this simple technique: breathe in for four counts, hold for four, then breathe out for six counts. The longer exhale is key—it tells your nervous system to relax. You can do this anywhere, anytime you feel symptoms starting to escalate.
Here are a few more specific skills you may find useful:
What About When I Can't Sleep Because of Nightmares?
Sleep problems are incredibly common after sexual assault, but there are specific techniques that can help. Progressive muscle relaxation can be especially helpful for trauma survivors who struggle with nightmares and sleep anxiety.
Progressive muscle relaxation works by systematically tensing and then releasing different muscle groups throughout your body. This helps release physical tension you might be carrying from the trauma and gives your mind something concrete to focus on instead of anxious thoughts.
The technique is simple: start with your toes, tense them for five seconds, then let them completely relax. Work your way up through each muscle group—legs, stomach, arms, shoulders, face. Many of our clients in Lee's Summit and throughout Missouri have found this especially helpful right before bed when their minds start racing. If you're struggling with nightmares specifically, our guide on natural ways to reduce nightmares offers additional strategies.
Why Do I Feel Like I'm Not in My Body Sometimes?
Feeling disconnected from your body, or "dissociation," is your mind's way of protecting you from overwhelming emotions and sensations. It's actually a very common response to sexual trauma, but it can be frightening if you don't understand what's happening.
When dissociation happens, grounding techniques can help bring you back to the present moment. Grounding works by engaging your senses to remind your brain where you are right now—not where you were when the trauma happened.
One simple grounding technique is the 5-4-3-2-1 method: identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This engages all your senses and helps anchor you in the present moment.
Should I Try to Handle This on My Own?
While coping skills are incredibly valuable, PTSD from sexual assault typically requires specialized trauma therapy to fully heal. You wouldn't go to your family doctor for a heart condition—you'd see a cardiologist. The same principle applies to trauma recovery.
Sexual assault creates specific types of wounds that need specific types of healing. General therapy, while supportive, often isn't enough to address the deep neurological and emotional impact of sexual trauma. You deserve treatment that's designed specifically for what you've been through.
Trauma-focused therapies like EMDR, CPT (Cognitive Processing Therapy), Internal Family Systems and other evidence-based approaches have been specifically researched and proven effective for sexual assault survivors. These aren't just "talk therapy"—they're specialized treatments that help your brain process and integrate the traumatic experience so it stops controlling your daily life.
What Makes Trauma Therapy Different?
Trauma therapy is different because it addresses how sexual assault changes your brain and nervous system, not just your thoughts and feelings. Specialized trauma therapists understand that your symptoms aren't a sign of weakness—they're evidence of injury that needs targeted treatment.
EMDR therapy, for instance, helps your brain reprocess traumatic memories so they become less emotionally charged. Instead of feeling like the assault is happening all over again when you remember it, the memory becomes something that happened in the past—still significant, but no longer controlling your present.
For many of our clients in the Kansas City area and throughout Missouri, trauma therapy has been life-changing. It's not about forgetting what happened or "getting over it." It's about reclaiming your life and your sense of safety in the world.
When Should I Consider Getting Professional Help?
If your symptoms are interfering with your daily life—work, relationships, sleep, or your ability to do things you used to enjoy—it's time to consider specialized trauma therapy. You don't have to wait until you're in crisis to reach out for support.
Many people wait until they "can't take it anymore" to start therapy, but earlier intervention often means faster and more complete recovery. If you're having thoughts of hurting yourself, struggling with substance use, or finding it hard to function day-to-day, please reach out for help immediately.
You also don't have to have everything figured out before you start therapy. Part of trauma treatment is helping you sort through your thoughts and feelings about what happened. A good trauma therapist will meet you wherever you are in your healing process.
You Don't Have to Carry This Alone
Living with PTSD symptoms after sexual assault is exhausting. It takes tremendous strength just to get through each day when your nervous system is constantly on high alert. But you don't have to carry this burden alone, and you don't have to accept these symptoms as your new normal.
The coping strategies we've discussed can provide real relief and help you feel more in control while you're making decisions about next steps. But please remember—you deserve specialized care from someone who truly understands sexual trauma and knows how to help you heal.
As we explored in our post about delayed reporting, there's no "right" timeline for seeking help after sexual assault. Whether it's been weeks, months, or years since your assault, you deserve support and healing.
Trauma Therapy Support in Missouri
If you're ready to take the next step beyond coping strategies, we're here to help. At Aspire Counseling, every member of our team is trained in evidence-based trauma therapies that research shows are highly effective for sexual assault survivors.
Whether you're in the Kansas City metro area, Columbia, or anywhere in Missouri, our trauma specialists understand the unique impact of sexual assault and know how to help you reclaim your life. We offer both traditional weekly therapy and intensive trauma treatment options for those who want to focus intensively on healing.
Our trauma therapists use approaches like EMDR, CPT, IFS and other specialized treatments designed specifically for sexual trauma. We also understand that healing happens at your own pace—there's no pressure to move faster than feels right for you.
You've survived something terrible, and these symptoms are proof of your brain's incredible ability to protect you. Now it's time to help your brain learn that you're safe so you can start truly living again. Contact us today to begin your healing journey.
About the Author
Jessica Tappana, LCSW, is the founder and clinical director of Aspire Counseling. She specializes in providing 1-2 week trauma therapy intensives using Cognitive Processing Therapy (CPT) and leads a team of trauma therapy experts throughout Missouri. Every member of the Aspire Counseling team is trained in at least one evidence-based trauma therapy that research shows is highly effective at helping people heal from trauma and reduce PTSD symptoms. Jessica is passionate about helping sexual assault survivors reclaim their lives and find freedom from trauma symptoms.
