How Survivors Can Cope and Heal from Trauma: Exploring Coping Mechanisms Available to Survivors

Vivek Chunduru
Jul 31
3 min read

Going through something scary, painful, or shocking like a sexual assault can cause a person to feel very hurt inside. This hurt is called trauma. It doesn’t just go away quickly. People may feel scared, sad, or even numb for a long time. But the good news is: healing is possible. With the right help and support, survivors can feel better and regain control of their lives.

What Is Trauma?

Trauma is the emotional pain that happens after something terrible. Survivors of sexual assault often feel:

Sad, scared, or angry
Like they can’t sleep or focus
Like they don’t want to talk to anyone
Like their body is always tense
Guilt or shame, even when it’s not their fault

Sometimes, this trauma turns into PTSD (Post-Traumatic Stress Disorder), which can cause flashbacks, nightmares, and constant fear in survivors.

Why Does Trauma Stay?

After something scary, our brain and body go into “fight or flight” mode it’s how we protect ourselves. But after a sexual assault, the body may stay in this alert mode for a long time. This is why survivors may:

Feel jumpy or nervous all the time
Get scared by things like loud noises, certain smells, or places
Replay the assault in their mind
Avoid people or situations that remind them of what happened

These are normal reactions to trauma. Survivors are not weak it’s their body’s way of trying to stay safe.

Ways to Cope and Heal

Everyone heals differently. There is no one right way. But here are some helpful ways to cope:

1. Talk About It

It’s hard to talk about assault, but staying silent can make the pain worse. Talking to a trusted friend, a family member, or a therapist can help. Support groups online or in person can also make you feel less alone.

2. Let Go of Guilt and Shame

Many survivors blame themselves, but it’s never your fault. It doesn’t matter what youg wore, said, or did you didn’t ask for it. Only the person who hurt you is to blame.

3. Prepare for Flashbacks

Bad memories or dreams may come suddenly. They can feel very real. When this happens, remind yourself: “This is a memory, not the real event. I am safe now.”

Try grounding techniques like:

Naming five things you can see
Breathing slowly and deeply
Touching your arms to feel your body in the present

4. Watch for Numbing

Sometimes survivors try to “shut down” emotions to avoid pain. They may feel nothing at all or turn to things like alcohol, drugs, or constant screen time. This may help for a short time but can make things worse. It’s better to face the feelings little by little.

5. Reconnect with Your Body

Survivors often feel disconnected from their own bodies. Gentle movement like yoga, dancing, or walking can help. Massage and mindfulness can also rebuild trust with your body.

6. Stay Connected

Even if you want to be alone, try to spend time with people who care about you. You don’t have to talk about what happened just laughing, playing games, or eating together can help you feel more normal and loved.

7. Take Care of Yourself

Healing takes time. Being kind to oneself would certainly improve the situation a survivor stands at. One could practice below as small but significant steps to overcome their trauma:

Eat healthy food
Get enough sleep
Avoid alcohol and drugs
Rest when you're tired
Avoid media that reminds you of the trauma

How Mental Health Professionals Can Help

Therapists and counselors can give you a safe space to talk. They can teach coping tools and may use special methods like:

CBT (Cognitive Behavioral Therapy): helps change painful thoughts
EMDR (Eye Movement Desensitization and Reprocessing): helps process bad memories
Mindfulness and relaxation techniques help you calm your body

If you feel stuck or overwhelmed, talking to a mental health professional is a strong and brave step.

How Friends and Family Can Support Survivors

If someone you care about has gone through sexual assault:

Believe them
Don’t blame them
Be patient they may need time to talk
Ask before hugging or touching
Encourage them to seek help, but don’t push
Remind them that you care and they are not alone

By Writer Vivek Chunduru and Researcher Savarnika Roy