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Survivors are paying close attention to recent news and social media focused on sexual assault. Many survivors are telling their stories for the first time, and many are reliving painful experiences triggered by the national attention on high profile cases and live-streamed testimonies.

In the U.S., one in three women and one in six men experience some form of sexual violence in their lifetime. When memories of a traumatic event are triggered, it is common for survivors to experience a range of feelings, and even physical symptoms like headaches, digestive issues, and appetite or sleep disturbances. A survivor may feel emotions today that are just as intense as those they experienced during the actual assault.

Self-Care during Difficult Times

, the nation’s largest anti-sexual violence organization, offers a helpful . Here are some additional suggestions:

• Set boundaries around when and how often you consume media. You might make a conscious choice not to watch the news right before bedtime. You might decide to leave your phone charging in another room so you don’t check social media from bed. You may want to set a timer and limit access to newsfeeds to limited blocks of time. On your Twitter feed you can mute tweets that contain trigger words—.
• Practice mindfulness. Trauma tends to pull survivors away from being present in our lives—when triggered, it causes us to relive the past or to worry about what might happen in the future. You can start by downloading a free mindfulness app and doing short breathing exercises or guided meditation.
• Try movement. It’s not just that exercise can help us feel physically better. Often survivors experience being frozen in the moment of a sexual assault, and trauma tends to get “stuck” in our bodies. Choosing to move, whether that’s a walking work meeting, a lunchtime yoga class, or a weekend hike with loved ones, can help.
• If you want a safe place to share your story, you can call the National Sexual Assault Hotline at 800.645.HOPE (4673). You can also reach out to your to receive services and support.
• Be gentle with yourself. Know that you are not alone in experiencing strong reactions to these events. Don’t despair if you are having a hard time concentrating at work or keeping your cool with your partner or kids. What’s one thing you can do to be kind to yourself today?
• Consider for free, confidential counseling at 877.313.4455

How to support someone in your life who is struggling right now

If a coworker or loved one is triggered by current events, you may not be sure how best to respond. You don’t have to say much. Here are a few simple phrases that communicate respect and care:

• I believe you.
• You are not alone.
• It’s not your fault.
• I will stand by you.
• You matter.
• How can I support you?

Remember that other adult family members in your household are eligible for free EAP counseling as well.