In this fact sheet you will find detailed information about sexual assault, including help and advice, which may include descriptions and words you find triggering. 

If you would prefer to view our help and support directory click here. 

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Sexual assault can have an emotional, psychological and physical impact on a survivor, both short and long-term. There are different ways it could affect you and it may be difficult, however there is help, support and after-care available.

There are lots of different effects surviving sexual assault can have one someone, from sleeping disorders to eating disorders, and in this article we will cover the main three, with links to further help and support provided below.

Flashbacks

A flashback is when a memory or memories of a past trauma can feel like it’s taking place right now. It affects people in different ways, but a flashback can be very vivid and feel like you are reliving the assault and it may feel like you’re disconnected from reality. Sometimes it can even feel like the perpetrator is with you again. Many different things can trigger a flashback but sometimes they can be random.

What can we do when experiencing a flashback?

• Breathe – Take deep, slow breaths. Panic can cause us to take short, shallow breaths, which is why deep breathing can help calm us and increase the oxygen in our system
• It’s only a flashback – remind yourself that the ordeal is over and you lived through it
• Identify something that makes you feel secure – do you have a cosy room? Does calling a friend comfort you? Do you have a favourite jumper? Choose something that makes you feel safer
• Return to the current moment by using your five senses. What do you see in the room? What scents can you smell around you? What noises can you hear? Drink something - what do you taste?. Hold something – what is the sensation of what you are touching?

How can we prevent or lessen the impact of a flashback?

• Triggers – try and identify what sets off a flashback. They can be triggered by a particular emotion or emotional memory, by something you see, touch or smell or even when you are stressed or put in a stressful situation. Trying to recognize the triggers can help you put a plan on how to cope in place.
• Early warning signs – mood change, sweating, anxiety or other emotional signs could be a warning of a flashback. Getting somewhere safer when you recognize these signs can help.

Flashbacks can also be a sign of Post Traumatic Stress Disorder (PTSD).

You can find help and support for flashbacks and PTSD in the section below.

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Post Traumatic Stress Disorder (PTSD)

PTSD is an anxiety disorder that can develop after distressing events such as a sexual assault. Panic, flashbacks and nightmares can occur about the traumatic event, and they can continue to happen long after it took place. The feelings of PTSD can be intense and real, which means people often experience physical symptoms like sweating, pain and feeling sick.

Some of the symptoms of PTSD can include (but not limited to):

• Flashbacks
• Nightmares
• Anxiety
• Insomnia
• Depression
• Avoidance
• Fear
• Isolation
• Irritability
• Nausea
• Trembling
• Self-destructive behaviour
• Feeling angry

If you are suffering from PTSD, there are people you can talk to.

If you are in crisis and need support or someone to talk to right now, Samaritans is there for you no matter where you are or what age you are. Samaritans provides confidential, nonjudgmental support, 24 hours a day for people experiencing feelings of distress or despair, including those which could lead to suicide. Call: 08457 90 90 90, or email: [email protected]

You also contact the Switchboard, the LGBTQ+ helpline on 0300 330 0630, 10am-10pm, 365 days a year.

Safeline provides free support and counselling for survivors of sexual abuse or rape. They support everyone, regardless of age, gender or sexual orientation, on 01926 402 498.

CALM has a tool where you can let off steam and get down your thoughts and emotions with it’s Offload Your Thoughts app. 

PTSD UK has lots of help and resources at ptsduk.org.

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Depression

Feelings of depression can be common for survivors of sexual assault, encapsulated by feelings of sadness and hopelessness. The trauma of the experience, the stigma that can be felt, and sometimes feelings of guilt or anger.

There are some key symptoms which most people who experience depression experience, such as low mood. But each case is individual, and not all LGBTQ+ people and non-LGBTQ+ people with depression will show all these symptoms:

• Low mood
• Poor self-esteem
• Over or under-sleeping
• Under or over-eating
• Persistent tiredness
• Lack of energy (lethargy)
• Difficulty concentrating
• Lack of enjoyment (anhedonia)
• Moving or speaking slowly
• Withdrawal from social situations
• Cyclical thoughts
• Feeling of hopelessness
• Suicidal thoughts

If you are struggling, don’t hesitate to contact your GP to discuss how you can cope with the feelings of depression.

If you are feeling suicidal and need help now, again do call the Samaritans, Call: 08457 90 90 90, or email: [email protected].

Galop offer a helpline for survivors of sexual assault on 0800 999 5428.

Mental health charity Mind has lots of resources and information for those experiencing depression.

You also contact the Switchboard, the LGBTQ+ helpline on 0300 330 0630, 10am-10pm, 365 days a year.

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For a complete list of help and support services, visit our directory