Initial Reactions

Typical initial reactions to victimization may include feeling on edge, denial of the event, being angry at everything, feeling fearful, or experiencing extreme loneliness, just to name a few. Some people will have a hard time believing they went through something so traumatizing, others will become angry and lash out, while some will process the event introspectively. There is no right way to feel or act after a traumatic event happens, and there is no wrong way either.

Most people’s initial reaction to victimization is a feeling of shock, or what mental health professionals call ‘emotional shock.’ Emotional shock, which is a part of the flight-fight-freeze response, is the brain’s way of dealing with an intense stressor where the brain is unable to process the situation and freezes itself to help protect the mind and body (Darcy, 2014). Symptoms of emotional shock can include numbness, inability to express emotions, difficulty with thinking or rationalizing, disassociation (disconnection from self), or the inability to speak or move (Gupta, 2023)⁸ . While it can be difficult to tell if you are in a state of emotional shock, the symptoms mentioned may show up as brain fog or lack of focus, feelings of depression or hopelessness, as well as physical symptoms such as stomachaches or headaches, or extreme exhaustion (Darcy, 2014). Emotional shock can be the reason some people go about their daily life after a traumatic event, reflecting how the brain has not allowed them to start processing what happened.

Another initial and very common reaction to victimization is sleep problems. This can show up as problems with insomnia, waking frequently during the night, or experiencing nightmares related to the event. For some, dreams become vivid reenactments of the trauma; for others, they’re anxiety-inducing, fragmented clips or thoughts of the event. The lack of restful sleep can further exacerbate other responses to trauma such as increased emotional distress, difficulties with coping skills, and can contribute to a decline in physical health. Specifically for insomnia, persistent insomnia after trauma can be linked to the later development of PTSD, depression, and chronic fatigue (Germain, 2013)⁹.

Unfortunately due to persistent stigma and victim blaming, other initial reactions may include trauma-related guilt shame, or self-blame. It’s not uncommon for survivors to second guess their decisions or actions leading up to the victimization with thoughts of what they “should have” or “should not have” done (Pugh et al., 2015)¹². This experience of repetitive self-blame and guilt, along with a persistent focus on the distressing event, may inhibit a survivor’s ability to move forward and lead to a cycle of rumination, further impacting their self-worth and sense of insecurity (Zahn et al., 2015). For other survivors, this trauma-related guilt may increase their anxiety and fear, resulting in the hypervigilance of their surroundings.

Once a person has experienced a victimization, it may be difficult for them to feel safe again with a study showing only 3 out of 10 people who have been victims of crime report feeling safe in their community after the event (Alliance for Safety and Justice)¹ . This lack of perceived safety can lead to an initial withdrawal after a victimization with the desire to avoid reminders of the event or avoid “putting on a brave face,” making survivors want to isolate from friends, family, and social situations (Khiron Clinics, 2020)¹⁰. While these feelings of guilt and self-blame for the victimization are common thoughts and beliefs that many survivors may have, the victimization is never the victim’s fault.

Short-Term Effects

Surviving a violent or life-altering event takes a toll on people mentally, physically, and emotionally. Survivors may experience short-term outcomes that may progress into clinically significant concerns. Others may experience a shift in the way they perceive the world around them, including difficulty trusting others, isolating from friends or family, or feeling uncomfortable and vulnerable in social settings. Ultimately, each person moves through trauma in their own timeline with a range of different short-term responses.

While stress is a common response to trauma and may gradually decrease over time, for some, the stress and emotions of the event may progress into a mental health condition known as Acute Stress Disorder (ASD). ASD is a mental health condition that can be diagnosed if symptoms present between 3 to 30 days after the trauma and lasts no more than six months. ASD may cause significant distress or impairment in multiple areas of life with symptoms that include intrusive thoughts, memories, flashbacks, or nightmares about the event, as well as being easily startled or on high alert, and feeling irritable and restless. Survivors may also experience the inability to feel positive emotions, feel detached from themselves (often referred to as dissociation), and may have the desire to avoid things like people, places, or reminders of event. ASD symptoms can decrease, increase, or stay the same based on the persons current situation or other traumatic events (American Psychiatric Association, 2022)².

Other short-term effects survivors may experience are changes in the way they relate to others including friends and family. When a person is victimized, especially for survivors of sexual violence where the victimization deprives a survivor control of their body, it’s understandable that relationships and interactions with people in their lives and the world around them change. For some people, these changes manifest as withdrawal or irritability in close relationships; for others, it appears as clinginess or a heightened and constant need for reassurance. They may feel less trust toward people, even those they knew before the trauma (Campbell & Wasco, 2005)⁴, and these changes to relationships can create strain and confusion for both members in the relationship, especially if the change is extreme. Many times, the survivor is not fully aware of the change in behavior and cannot vocalize why their behavior has changed, which can create more distance or conflict and some survivors may avoid romantic or sexual relationships altogether for a time (Campbell & Wasco, 2005)⁴.

Lastly, trauma doesn’t just affect the mind; it can take a toll on the body. Fatigue and exhaustion are common short-term reactions, as the stress response keeps the nervous system in a heightened state of alert. This hypervigilance places the body in “overdrive,” meaning the body is working overtime by continually scanning for potential threats and using significant energy to maintain a sense of safety. Additionally, it’s not uncommon for survivors to also report physical symptoms such as headaches, stomachaches, muscle tension, dizziness, or digestive issues (Van der Kolk, 2014)¹⁵. These physical symptoms present because of the mind-body connection, where the body suffers and shows the pain the mind is going through. When a person is under enduring stress, the body releases stress hormones, called cortisol and adrenaline, which strain the body. This stress may also create tension in the body resulting in pain if it doesn’t get released (Van der Kolk, 2014)¹⁵.

Long-Term Effects

While some survivors gradually recover without major long-term effects, others will experience longer conditions with more chronic impacts. Some of these chronic issues may include posttraumatic stress disorder (PTSD), depression disorders, anxiety disorders, and substance use problems.
PTSD is diagnosed when a person experiences, witnesses, or learns of an event involving threatened death, serious injury, violence, or sexual assault, and research shows that about half of individuals with acute stress disorder go on to develop PTSD if left untreated (Bryant, 2011)³. Women are shown to be more likely to develop PTSD than men, and some risk factors for PTSD may include genetics, previous trauma, and lack of social support.

Symptoms of PTSD may present as intrusive memories or flashbacks, avoidance, negative mood changes, and hyperarousal; these symptoms may persist beyond one month and impair daily functioning (American Psychiatric Association, 2022)². Additionally, survivors may have a delayed onset of up to six months, and secondary survivors may suffer from the disorder as well.

Some survivors may have more narrowed long-term conditions like depression or anxiety, and many may use substances to help relieve symptoms, which can progress into a substance use disorder. 25-50% of women who have been diagnosed with PTSD following a sexual assault report self-medicating with alcohol and drugs (Lefkowitz, 2024)¹¹. Trauma-related depression is a reactive depression, meaning it occurs because of the trauma and may not have presented without the traumatic event happening. This is the same for trauma-related anxiety disorders like generalized anxiety disorder, panic disorder, or other more severe anxiety disorders like agoraphobia, an anxiety disorder which may lead to isolating in one’s home.

Coping and Recovery

Life after victimization will never be the same but that doesn’t mean things will never get better. Survivors may go through many stages of processing trauma and learning to live their life again. This is not an easy process, but research shows that for some the traumatic event may lead to a positive outcome and increased resilience (Dell’Osso et al., n.d.)⁶ . Accessing support can be a key factor in recovery. Many survivors turn to friends, family, faith communities, or specialized organizations such as the Victim Service Center. Professional help through trauma-informed therapists, advocates, or crisis hotlines can provide coping strategies, validation, and overall help through recovery. Peer support groups can also help survivors feel less isolated and can help to rebuild trust in others. Importantly, supportive responses from others are associated with reduced PTSD symptoms and better long-term outcomes (Ullman, 2016)¹⁴.

It’s also important to note that not all responses to trauma are negative, and in fact some survivors may find resolve in what researchers call post-traumatic growth (PTG), which is a positive psychological change that may occur as a result of the trauma. PTG is an outcome of trauma where survivors have a greater appreciation for life and their future, as well as an increased positive self-perception, better relationships, self-awareness, and self-confidence (Dell’Osso et al., n.d.)⁶. This phenomenon of PTG is linked to a greater resilience and feeling stronger for having survived the event, a shift of priorities and purpose, and increased empathy and compassion for other survivors.

Sexual assault and violent crimes leave lasting imprints on survivors, shaping their emotional, physical, and psychological well-being in more ways than one can imagine. It is difficult to accept and quite unfair that after being a victim of a violent crime or sexual assault, it is the survivors’ job to pick up the pieces of their life. While initial, short-term, and long-term reactions can vary, it is important to remember that every survivor’s experience is valid and deeply personal. The journey through trauma often involves painful phases of shock, guilt, depression, and disrupted relationships, but it can also lead to growth, strength, and resilience. The journey to healing and moving forward is one that takes a lot of effort, resilience, desire, and it does not follow a set timeline or path. After victimization, it may be hard to see a future where the pain subsides and life can go back to normal, especially when a person is in the early stages of processing. However, by breaking down myths, addressing stigma, and fostering supportive environments, we not only honor survivors’ experiences but also create space for recovery and sometimes even post-traumatic growth. That is why it is so important to seek help and support from resources like the Victim Service Center, mental health professionals, or friends and family. Trauma may change a survivor’s life; it does not have to define it.

References

¹ Alliance for Safety and Justice. (2024). Crime survivors speak: A national survey of victims’ views on safety and justice. https://asj.allianceforsafetyandjustice.org/crime-survivors-speak-2024/

² American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev)

³ Bryant, R. A. (2011). Acute stress disorder as a predictor of posttraumatic stress disorder: A systematic review. Journal of Clinical Psychiatry, 72(2), 233–239. https://doi.org/10.4088/JCP.09r05072blu

⁴ Campbell, R., & Wasco, S. M. (2005). Understanding rape and sexual assault: 20 years of progress and future directions. Journal of Interpersonal Violence, 20(1), 127–131. https://doi.org/10.1177/0886260504268604

⁵ (Darcy, 2014)

⁶ Dell’Osso L, Lorenzi P, Nardi B, Carmassi C, Carpita B. Post Traumatic Growth (PTG) in the Frame of Traumatic Experiences. Clin Neuropsychiatry. 2022 Dec;19(6):390-393. doi: 10.36131/cnfioritieditore20220606. PMID: 36627947; PMCID: PMC9807114.

⁷ García-Esteve, L., Torres-Giménez, A., Canto, M., Roca-Lecumberri, A., Roda, E., Velasco, E. R., Echevarría, T., Andero, R., & Subirà, S. (2021). Prevalence and risk factors for acute stress disorder in female victims of sexual assault. Psychiatry Research, 303, 114240. https://doi.org/10.1016/j.psychres.2021.114240

⁸ (Gupta, 2023) Identifying and Coping With Emotional Shock https://www.verywellmind.com/emotional-shock-definition-symptoms-causes-and-treatment-5214434

⁹ Germain, A. (2013). Sleep disturbances as the hallmark of PTSD: Where are we now? American Journal of Psychiatry, 170(4), 372–382. https://doi.org/10.1176/appi.ajp.2012.12040432

¹⁰ Khiron Clinics, (2020) The Subtle Effects of Trauma – Social Withdrawal https://khironclinics.com/blog/trauma-and-social-withdrawal/

¹¹ Lefkowitz, M. (2024). Sexual assault and drug use. EBSCO. Retrieved at https://www.ebsco.com/research-starters/health-and-medicine/sexual-assault-and-drug-use

¹² (Pugh et al., 2015) The role of guilt in the development of post-traumatic stress disorder: A systematic review. https://pubmed.ncbi.nlm.nih.gov/25997098/

¹³ Thompson & Tapp, 2023. Criminal Victimization, 2022 Alexandra Thompson and Susannah N. Tapp, PhD, BJS Statisticians https://bjs.ojp.gov/document/cv22.pdf

¹⁴ Ullman, S. E. (2016). Social support and recovery from sexual assault: A review. Aggression and Violent Behavior, 31, 38–50. https://doi.org/10.1016/j.avb.2016.06.014

¹⁵ Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

Anxiety is a normal response to stress and fear; everyone deals with some level of anxiety throughout their life. However, for many people, especially survivors of sexual or violent trauma, it can become a persistent and intense part of daily life. While traditional therapy can be beneficial for long-term healing, there are also simple techniques that can help calm the mind and body in the moment. This post looks at the science behind anxiety and introduces a few ways that are backed by research to help ease it.

Anxiety is the natural mental and physical reaction to stressful situations, being scared, or feeling threated⁶. During stress or a perceived threat, the brain’s emotional processing center, called the amygdala, signals the body’s “fight-flight-freeze” response in the sympathetic nervous system. The sympathetic nervous system floods the body with adrenaline which can cause the person’s heartrate to increase, breathing to become quick and shallow, and they may even feel nauseous or start shaking⁶. To calm the body down, a person has to engage the “rest and digest” functions of the body, using the parasympathetic nervous system which engaging the vagus nerve which slows heart rate and promotes relaxation⁷. To do this, the body needs to feel safe again by focusing on the present moment, and by paying attention to physical sensations and breathing¹². Once our mind and body is calm, we can think more clearly which helps problem-solving and emotional regulation. One way to remember the difference between the two systems is with this analogy: the sympathetic nervous system like a symphony, it heightens the emotional state. On the other hand, the parasympathetic nervous system is like a parachute, it slows you down and grounds you.

At times, anxiety may become present more than just in stressful or frightening situations. Anxiety disorders are the most common mental disorders in the United States, affecting 34% of people at some point in their life¹¹, with survivors of sexual violence reporting anxiety disorders over twice the rate of non-victims (8.73%, 3.75%, respectfully)². It’s not uncommon for survivors of sexual or violent crimes to experience emotional distress in the form of anxiety, including panic attacks, intrusive thoughts, and avoidance. Many survivors of violence find traditional therapy beneficial to work through symptoms of anxiety, however in moments of crisis or heightened emotions, many people may find the need for immediate techniques to help calm down and regulate emotions. Techniques such as mindfulness and grounding have been an effective way to help decrease anxiety attacks, particularly those that may arise unexpectedly or after a triggering situation⁸.

Grounding was developed as a way to express the mental and physical oneness with the earth  by Alexander Lowen in 1950’s⁹, and has been used as a therapy technique to help bring the mind and body back to present by engaging our five senses to slow down the nervous system, reduce heart rate, release muscle tension, and boost mental clarity⁵. Mindfulness originates from Buddhist teachings and is the process of slowing thoughts in the mind; in many ways it is considered to be a state of consciousness¹⁰. Both grounding and mindfulness are powerful tools to use to reduce anxiety, as well as provide additional health and wellness benefits.

Some common Grounding and Mindfulness techniques can be found below and may be done in a variety of locations or situations, most unobservable to others around.

Grounding Techniques

Grounding is a way to help anchor people in the present by focusing on sensations of the body and the persons surrounding. This helps the person calm the mind, disconnect from the distressing thoughts, and feel present in their body¹²

Sensory 5-4-3-2-1 Technique

This technique helps to focus on the present moment by using the five senses. This can help calm the mind by shifting away from anxious thoughts towards things you can see, touch, hear, smell, and taste. If you are in a place that you feel comfortable, you can say each item out loud as you find it. For example, “I see a ceiling light” or “I smell coffee.”

How to do it:

5 Things you can see – look around and find 5 things you can see (find 5 different patterns, colors, or textures).
4 Things you can touch – feel things around you and focus on the texture of the objects.
3 Things you can hear – listen to the sounds of your environment like cars driving, humming of lights, or even the sound of your breath.
2 Things you can smell – is there a sent to the air, a flower nearby, or a coffee if your hand.
1 Thing you can taste – can you grab a piece of gum, or drink nearby, or focus on the taste in your mouth.

Progressive Muscle Relaxation

This technique helps to reduce body tension and helps to physically relax. It is especially helpful for people who physically hold onto stress, such as clenching their jaws or tensing their shoulders.

How to do it:

• Sit or lay down in a comfortable position, preferably in a quiet place where you will not be disturbed. Take a deep breathe and relax your shoulders, continue slow deep breathing throughout the process. When ready you will tense a specific muscle group for a few seconds. Focus on the feeling of the tension, then release the muscle and focus on the feeling of the relaxed muscle. Slowly work thought your whole body.
• Start with your toes, curl them up and hold, then release.
• Then do the process with your calves, then thighs. Tighten, hold, release. Move to your buttock, then stomach, next your chest. Repeating the process of tightening, holding, and releasing.
• Next scrunch your shoulders up to your ears, hold and release. Move to your biceps, then hands, making a fist and holding then releasing. Lastly, scrunch your face as best as you can, holding then releasing.
• Repeat this process up and down your body 1 to 3 times.

Mindfulness Techniques

Mindfulness is the intentional process of focusing on the present moment, with acceptance and non-judgement. It allows you to sit in and acknowledge your thoughts and feelings without trying to change them or push them away. This can help teach both emotional regulation and attention regulation.

Dropping Anchor

Russ Harris has created the Dropping Anchor technique which helps the mind turn off “autopilot” bringing a person back to a more intentional state of mind. This will allow the mind to focus its attention on specific things instead of allowing it to obsess and worry.

How to do it:

Using the term “ACE” you will be able to refocus your thoughts.
A: Acknowledge your thoughts and feelings
C: Come back into your body
E: Engage in what you’re doing

For free audio recordings of guided dropping anchor technique, or more about this see https://www.actmindfully.com.au/free-stuff/free-audio/

Mindful Breathing

This technique helps to calm the body by taking slow deep breaths, focusing on feeling of the air coming in and out of the body. By slowing the breaths, you help to slow the heart rate and increase oxygen which increase relaxation. Also focusing your attention on the breathing helps to break anxious thoughts and release muscle tension.

How to do it:

Find a comfortable place to sit or lie down, preferably where you will not get disturbed. If you feel comfortable, close your eyes. Focus on slow deep breaths and pay attention to the air being inhaled and exhaled. To help focus your mind you may count breaths.

Try the 4-7-8 technique.

• Inhale through your nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale through your mouth slowly for 8 seconds
• Repeat the cycle for several minutes or as long as you want.

Grounding and mindfulness techniques may take some time to get used to to feel their full benefits. Practicing these techniques on a regular basis will help you find what works best for you. Also, practicing will help regulate your emotions so that you may not experience anxiety attacks as severe as before, but if you do, you will have a tool in your toolbox to help should one pop-up. Also of note, while many people have little issues when learning these techniques, some people, especially those with generalized anxiety or depression, may experience “relaxation-induced anxiety,” which is when the body increases its anxiety during relaxation. It’s important to take your time learning these techniques in a place where you feel comfortable and safe, and to remember that you can pause or stop at any time⁴.

There are many other ways to help calm the mind and body. Talk to your medical doctor, or a mental health professional about your feelings of anxiety or other emotional distress you may be under.

Sources:

¹ACT Mindfully, Workshops with Russ Harris (2009-2025).  ‘Extra Bits’ eBooks, Worksheets and Handouts. https://www.actmindfully.com.au/free-stuff/free-audio/

²Gonggrijp, B., van de Weijer, S., van Dongen, J. et al. Exploring the Relationships of Crime Victimization with Depression, Anxiety, and Loneliness in Twin Families. J Dev Life Course Criminology 9, 455–482 (2023). https://doi.org/10.1007/s40865-023-00234-1

³Kelly A, Garland EL. Trauma-Informed Mindfulness-Based Stress Reduction for Female Survivors of Interpersonal Violence: Results From a Stage I RCT. J Clin Psychol. 2016 Apr;72(4):311-28. doi: 10.1002/jclp.22273. PMID: 27002222; PMCID: PMC4806391.

⁴Kim H, Newman MG. The paradox of relaxation training: Relaxation induced anxiety and mediation effects of negative contrast sensitivity in generalized anxiety disorder and major depressive disorder. J Affect Disord. 2019 Dec 1;259:271-278. doi: 10.1016/j.jad.2019.08.045. Epub 2019 Aug 19. PMID: 31450137; PMCID: PMC7288612.

⁵Koniver, L., 2024. Groudning to Treat Anxiety., Medical Reseach Archives, [online] 12(12). https://doi.org/10.18103/mra.v12i12.6024

⁶Leonard, J. (Nov. 1, 2024) What does anxiety feel like, and how does it affect the body? MedicalNewsToday. https://www.medicalnewstoday.com/articles/322510#complications

⁷Poli A, Gemignani A, Soldani F, Miccoli M. A Systematic Review of a Polyvagal Perspective on Embodied Contemplative Practices as Promoters of Cardiorespiratory Coupling and Traumatic Stress Recovery for PTSD and OCD: Research Methodologies and State of the Art. Int J Environ Res Public Health. 2021 Nov 10;18(22):11778. doi: 10.3390/ijerph182211778. PMID: 34831534; PMCID: PMC8619958.

⁸Shukla, A. (2019). A 5-Step Mindfulness Grounding Technique To Ease Anxiety & Why Mindfulness Works. Cognition Today. Retrieved from https://cognitiontoday.com/5-step-mindfulness-grounding-technique-to-ease-anxiety-why-it-works/.

⁹Shuper Engelhard, E., Pitluk, M., & Elboim-Gabyzon, M. (2021). Grounding the connection between psyche and soma: creating a reliable observation tool for grounding assessment in an adult population. Frontiers in Psychology, 12, 621958.

¹⁰Smalley, S. L., & Winston, D. (2022). Fully present: The science, art, and practice of mindfulness. Balance.

¹¹Szuhany, K. L., & Simon, N. M. (2022). Anxiety Disorders: A Review. JAMA, 328(24), 2431–2445. https://doi.org/10.1001/jama.2022.22744

¹²Transpersonal Psychology (2014). Mindfulness and Trauma Recovery: Grounding Techniques. https://transpersonal-psychology.iresearchnet.com/mindfulness-and-contemplative-practices/mindfulness-and-trauma-recovery-grounding-techniques/

Trigger Warning: This blog post discusses the connection between Suicide and Survivors of Sexual Violence and discusses both topics throughout this post.

In light of the completed suicides of both Daisy and Melinda Coleman, we want to recognize the deep complexities and impact that trauma can have on an individual and their support systems. We created this content prior to the news of the passing of Melinda. However, we want to recognize how this news could inform this content. If you need additional support please reach out to the Suicide Prevention Lifeline at 800-273-8255 or Victim Service Center at 407-500-HEAL (4325).

Hi there readers! Before we get started, I wanted to do a check in to make sure that you are doing okay. Reading the content in the VSC blogs can be very trying, and I am so proud of you for wanting to take control of what you can and learn more about sexual and otherwise violent crimes. This resource is specifically made for survivors to learn more about sexual violence and suicidality, but there will be a resource coming soon that is written for those who are part of the support systems. 

With this being said, I invite survivors to stay present and aware of the sensations that come up for you while learning more about this topic. It can be very anxiety provoking to get through this article. If you find yourself feeling panic, tightness of chest, loss of breath, racing heart rate, or other signs of a panic attack, please refer to the following resources: the National Suicide Prevention Lifeline at 800-273-8255, utilize the chatline by texting HOME to 741741, or call the Victim Service Center’s helpline at 407-500-HEAL (4325). All of these resources are available 24/7.

What is the connection between sexual trauma and suicidality?

Research has shown that survivors of sexual violence are more likely to be diagnosed with disorders like Major Depressive Disorder and Post Traumatic Stress Disorder. Both of these diagnoses are two that have the most impact on stress and anxiety, only falling short to the anxiety disorders. When there is a presence of severe stress and anxiety, it is much easier to experience intrusive suicidal thoughts and contemplation of suicide. According to statistics, over ⅓ of women who have experienced sexual trauma have thought about suicide. 

Important note: If you are experiencing levels of stress and anxiety that feel unmanageable, you can meet with either a VSC or external counselor to get support. The presence of stress and anxiety does not always lead to suicidal thoughts and ideation, but it creates more of a risk factor. 

What is the difference between passive and active suicidal ideation?

Passive Suicidal Ideation is when you are thinking about suicide or self harm, but you do not have a plan to complete the act.

• Example: Having intrusive, unwanted thoughts about killing or harming yourself with prescription medication, but not having the medication or a plan to buy medication.

Active Suicidal Ideation is when you are thinking about suicide or self harm, and you do have the plan to complete the act.

• Example: Thinking about killing or harming yourself with prescription medication, having the medication, and planning to take them at 6:00 pm after work on Friday.

*If you have active suicidal ideation, please call an emergency hotline or 911.*

What are intrusive thoughts and how are they connected to suicidal thoughts?

The most present mental symptom connected to suicidal thoughts is the intrusive thought. No matter where you are emotionally, your brain will give you many thoughts throughout the day, and most of them are ignored. Intrusive thoughts is the static that your brain gives you that is harsh enough to make you aware and oftentimes scared or angry at what is being brought up to the surface. An example of an intrusive thought is thinking, “Oh there is a bridge! I wonder what would happen if I drove off of it.” Scary, right? When these thoughts come up, oftentimes we do anything and everything to alleviate these icky feelings and get rid of the thought. What if I told you that doing that only makes your brain happy, and therefore causes more thoughts to come? Your brain loves the feeling of solving the problem and coming back to safety, so it wants to recreate this sensation. 

Here’s a video to explain more: https://www.youtube.com/watch?v=laeYq51SYA0

It is very important to note that if you feel great fear and anxiety from these thoughts, it means that you want the opposite to happen. Oftentimes people can find great comfort in knowing this because it shows that the action behind the thought will most likely not happen.

What are the warning signs of active suicidal ideation?

There are many different signs of active suicidal ideation. Here are some of them:

• Feeling as though everything is hopeless/doesn’t have meaning
• Experiencing significant changes in eating and sleeping habits (not wanting to get out of bed)
• Feeling alone and isolated
• Having suicidal thoughts

What should I do if I’m thinking about killing myself?

The most important thing to do in a suicidal crisis to either call an emergency hotline, go to an emergency facility, whether that be the hospital or a mental health agency you trust, or call 911. Here are some more things you can do during the process:

• Reach out to a mental health professional you trust
• Find ways to empower yourself
• Recognize an emergency: are you or someone else in immediate harm?
• Know where to go
  • Victim Service Center: 407-500-HEAL (4325)
  • The hospital (911)
  • A mental health agency you are familiar with
• Seek support from these resources

What can I do to take care of myself?

Whether it be before, during, or after both the violent experience and/or suicidal ideation, there are many different ways that you can take care of yourself.  Let’s look at some questions through two different lenses: physical and emotional.

Physical examples

• What does your sleep schedule look like? What can you do to help get back into a steady sleep pattern and feel more rested?
• What kind of food are you putting into your body? What food helps you feel capable of taking on the day?
• Is there any kind of movement that you enjoy? What activities can you do to help feed your soul?
• How can you reset your routine? How might your routine look different with the unique circumstances in this moment? What can you do to start and/or end your day on a good note?

Emotional examples

• What do you like to do for fun? What do you have to look forward to?
• Do you like to journal? What words inspire you today?
  • Note: journaling does not have to be a novel of all of the day’s activities. It can be as simple as writing a mantra or three things you’re grateful for today.
• Do you have a spiritual practice that brings you joy? What do you do to relax and rejuvenate? 
• Who are people that can reach out to, that you trust? What are some ways you can be with them? 
• Where is a special place you can go, whether it’s alone or with others, that helps you feel comfortable and grounded?

Through answering these questions, you can create a self-care routine that is best suited for your unique experience!

As always, you can utilize the FREE Victim Service Center counseling resources by calling 407-500-HEAL (4325) for crisis support. VSC has many great counselors who can provide psychotherapy, support regarding medical and legal procedures, and more all for free to those who have experienced sexual assault and other forms of violence. We also have referrals that can be made to help give you the best care for your unique circumstance. 

Never forget: you are worthy of the happiness and peace of mind that you seek. You and your mental health deserves to be a priority no matter what. You may be experiencing extremely difficult emotions during this trying time, but you are also strong and resilient. You will get through this! 

Another episode of our Podcast is out! This week we are talking about Art and Healing.

On this episode Emilie Mitchell, VSC Education Coordinator, is joined by Rosa Abraham, VSC Advocate, and Brandi Godbee, VSC Head Therapist.

You can listen to our podcast on YouTube: https://youtu.be/BHy7ezheX5E

You can also listen to it on Apple Podcasts, Spotify, or wherever you get your podcasts from!

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Trigger Warning: In this podcast we will be discussing sensitive topics such as Sexual Assault. It’s important to take care of yourself while listening. Some suggestions are listening while you’re in a healthy head space or knowing who you can reach out to if you become upset. Our 24/7 helpline for crisis calls based out of Central Florida is 407 500 HEAL. By contacting the National Hotline at 1-800-656-4673 you can get support and learn about your local resources. There is always someone ready to help.

As a music therapist, I see the power that music can have on a person’s well-being every day. Music is a universal concept that connects and empowers anyone no matter one’s age, culture, race, or religion.  Music can elicit memories – positive and challenging. It encourages movement and interactions with our bodies, and is a safe and non-threatening way to release aggression. Music can even evoke powerful emotions that sometimes cannot be explained with the right words. When used correctly and with care, music, rhythm, lyrics, and sound may help someone face and eventually heal from a traumatic experience in their lives.

What is Music Therapy

Music therapy is a clinical and evidence-based treatment to help people of all ages identify and accomplish individualized goals. Goals can be physical, emotional, cognitive and/or social and are treated with structured music interventions by a trained and certified professional. Sessions can be individual or in groups.

How is it Helpful for healing trauma?

While music therapy cannot change the problem or situation, it can be a vehicle to inner and interpersonal change. A few outcomes and goals of a music therapy session could be learning and practicing:

• Coping skills
• Identifying emotions (in themselves and others)
• Regulating emotions
• Relaxation techniques
• Nonverbal forms of expression
• Grounding techniques
• Social skills to facilitate appropriate intimacy and support

Music therapist can use a range of interventions and exercises to help facilitate whatever outcome the client may need. All exercises are adapted to help the client succeed at their creative and functioning level such as:

• Songwriting
• Instrument playing (for example, drum circles and learning an instrument)
• Integrating art and movement with music

By collaborating with a music therapist, a client healing from trauma can eventually see increased feelings of self-worth, feel empowerment in their healing journey, find more control over emotions and behaviors, and even experience lower physiological symptoms like lower blood pressure and heart rate.  

With trauma, it may be hard to put into words what one may be feeling or even what happened. There is not one right way to recover from trauma, and each journey is a unique one. But music therapy may be a unique route on your journey to heal and find yourself again.

Resources

Learn more from Charniqua about music therapy by listening to her on the VSC Podcast here: https://www.youtube.com/watch?v=MGLGM4m9UBw

American Music Therapy Association: https://www.musictherapy.org/
Music Therapy and Trauma: https://www.musictherapy.org/assets/1/7/MT_Crisis_2006.pdf

https://www.youtube.com/watch?v=z2vRub3SGFY – the music therapist talks of a technique used to  ground an individual and bringing them to the present moment

https://www.youtube.com/watch?v=vf0bdchGTQo – the client is a cancer patient but the technique of songwriting can be a powerful tool to express emotions no matter what diagnosis or background a client has. This technique could also be used if working with sexual assault survivors.

https://www.youtube.com/watch?v=jAkfEU0O8E4 – a music therapist talks about self-care and does a music analysis intervention enforcing the idea of selfcare. Music analysis can be helpful when talking about a mental health topic and making it personal for the client. Usually the intervention is longer and collaborative with the client but this video is a short way of explaining how it would work.

VSC is here for you

If you have experienced trauma or a victimization from violent crime or sexual assault, VSC is here for you. Call our offices to make an initial appointment and/or learn about our support groups (407) 254-9415. Our 24/7 crisis helpline is also available to connect you to a crisis counselor for immediate emotional support (407) 500-HEAL.

by Gina Torre, Rollins College Clinical Mental Health Counseling Graduate Student

There are various traumatic events that can be experienced which can cause our brain to send obstructive messages that keep the body in constant protection mode long after a traumatic experience is over.  Because our body is designed to protect us during stressful events, it can store unpleasant memories that may cause the body and/or the mind to unconsciously respond to emotional triggers that can be distressful to a survivor’s well-being. Some examples can be frequently recalling the event and feeling worried, numb, and hypervigilant. If you have experienced a traumatic event there are six different reactions listed below that can help you identify how your body may have responded. These reactions can vary, and it is important to remember our neurobiological responses are out of our conscious control. Keep in mind that the severity of how frightening the threat is, as well as your own lived experience and feelings of empowerment can potentially affect these responses:

Trauma Reaction

1. Freeze – Your body responds by freezing in which you become more vigilant of what is happening around you. Senses become intensified as your brain assesses the amount of danger that is being experienced.
2. Flight – When the event is considered a threat, your body physically responds anxiously by alerting the need to escape.
3. Fight – In this response, your heart rate is elevated and you may attempt to confront the situation or perpetrator.
4. Fright – Emotions are at their peak leaving you to feel fearful and unable to concentrate. The realization that there is no way to escape may cause your body and/or mind to block out details.
5. Flag – Your blood pressure lowers and you become emotionally numb as your biological system begins to shut down.
6. Faint – Shock is an elevated response that causes one to lose the ability to take action that can result in fainting.

Survivors of sexual assault have reported they often experience the first or fourth reactions that cause them to feel frozen or dissociated from the assault that their bodies experienced. Alternatively, some individuals can remember clear details about the incident but may find themselves having difficulty precisely reporting what happened.

The Differences

The DSM-5 defines a PTSD trauma as any situation where one’s life or bodily integrity is threatened; these are typically Big ‘T’ traumas. While small ‘t’ traumas for the most part would not lead to the development of PTSD symptoms, it’s possible that a person can develop some clinical trauma response symptoms. Small ‘t’ traumas are considered to be events that are not life threatening, but are experiences that exceed our ability to cope and can disrupt emotional functioning due to the individual feeling helpless. Accumulated effects of small ‘t’ traumas can lead to significant distress, especially when they occur within a short span of time. Big ‘T’ trauma is most commonly associated with post-traumatic stress disorder (PTSD) that can include life threatening experiences, sexual assault, or serious injuries. Helplessness is also a key factor of Big ‘T’ traumas, wherein the extent of experienced helplessness is greater than small ‘t’ trauma.

Help is Available

According the National Women’s Study, almost one-third (31%) of all rape victims developed PTSD sometime during their lifetime; and more than one in ten rape victims (11%) still experience PTSD symptoms today. Additionally, victims of sexual assault were three times more likely than non-victims of crime to have ever had a major depressive episode.

If you have been a victim of sexual assault, a violent crime, or traumatic experience, and are experiencing symptoms you are eligible to receive services offered by the Victim Service Center that will help you on your journey to healing. VSC’s 24/7 helpline is also an option for anyone who needs to speak to a crisis counselor immediately by calling (407)-500-HEAL.

https://www.goodtherapy.org/blog/big-t-and-little-t-trauma-and-how-your-body-reacts-to-it-1019154

https://www.psychologytoday.com/us/blog/trauma-and-hope/201703/different-types-trauma-small-t-versus-large-t

https://mainweb-v.musc.edu/vawprevention/research/mentalimpact.shtml