In one of the trauma-informed yoga classes that I teach to survivors of sexual assault, a woman wouldn’t look me in the eye. After 12 weeks of sharing a yoga practice and attending my yoga sessions, she finally made eye contact. Then on Valentine’s Day, she baked a cookie for me. It took 3 months for her to establish any kind of trust.
I am not a mental health professional. But as an Ayurvedic Doctor, trauma-informed yoga teacher, writer of women’s stories, and a certified grief coach. I find myself at the intersection of this topic very often. I share this short example to illustrate just one way in which sexual assault impacts a person’s mental wellbeing and sense of safety.
What is Sexual Assault?
According to the Office on Violence Against Women, the term “sexual assault” means any nonconsensual sexual act proscribed by Federal, tribal, or State law, including when the victim lacks capacity to consent. State laws vary in the definitions used for sexual assault.
- There are over 433,000 cases of sexual assault or rape annually in the U.S. among people ages 12 and older, according to The Rape, Abuse & Incest National Network (RAINN). Every 68 seconds, another American is sexually assaulted, RAINN data shows.
- One in five women in the United States experienced completed or attempted rape during their lifetime.
- Over half of women and almost one in three men have experienced sexual violence involving physical contact during their lifetimes.
Immediate Psychological Responses
Research and studies tell us that initially after a sexual assault, many survivors feel shock, confusion, anxiety, anger and/or numbness. Survivors may not fully acknowledge what has happened, or they may downplay the experience to get through the intense emotional impact of it. Self-blame, shame and self-doubt are also common initial reactions.
I was in college when there was a case of sexual assault in the news. This young couple went out for a bike ride and stopped at the scenic spot to soak in the moment. Out of nowhere, a group of men showed up and sexually assaulted the girl. The boyfriend witnessed the attack, but he was both outnumbered and shocked. Later on, the news focused on how the girl didn’t want to fully acknowledge what transpired that day.
- Shock, Disbelief, and Denial: In the immediate aftermath, it is common for survivors to feel stunned or emotionally numb. Some may question whether it “really happened” or minimize the impact to cope with overwhelming emotions.
- Fear and Anxiety: Survivors frequently experience a heightened sense of fear—fear of further harm or fear for their safety. This may manifest as increased vigilance (hypervigilance), trouble sleeping, or avoidance of certain people or places.
- Dissociation: Some individuals feel detached from their thoughts, emotions, or sense of self in the immediate period after an assault. Dissociation can serve as a psychological defense mechanism that shields a person from pain by creating a sense of disconnection.
Longer-Term Mental Health Consequences
While many survivors recover naturally on their own after a sexual assault, some go on to have long-term problems.
Right before the United States went on shutdown due to the corona virus, a longtime friend reached out, “Can we meet for coffee? I need to tell you something.”
We met at crack-of-dawn. What she told me next was ghastly but not surprising. In eight out of 10 cases of rape, the victim knew the person who sexually assaulted them.
A family member had repeatedly sexually assaulted her growing up. It was like she was replaying scenes from the film, Monsoon Wedding, in front of my eyes except my friend had no support from any family members, including her siblings. “Can you not keep bringing up that old stuff?” one of them said to her.
What caused a 20-year-old childhood trauma to come to resurface? My friend’s Post-Traumatic Stress Disorder (PTSD) got triggered as she encountered her rapist at a family function overseas. He was there eating his kebabs, enjoying his whiskey, and snickering at my friend knowing fully well no one could touch him.
Over the course of our friendship, there were enough signs and symptoms that led me to believe that my friend was a survivor. Be it the drinking or the sleep disturbances or relationship challenges or self-worth issues or anxiety attacks and many other factors. But I have been trained to offer help only when someone is ready.
- Re-experiencing or Intrusive Memories: Survivors may have frequent flashbacks, nightmares, or distressing thoughts about the assault.
- Avoidance and Emotional Numbing: They may avoid anything that reminds them of the trauma—places, conversations, or social settings—and have trouble connecting with others.
- Hyperarousal or Hypervigilance: Feeling on edge, easily startled, or irritable can become a persistent state.
I have known survivors who turned to food, sex, self-harm, eating disorders, self-medication, substance abuse to cope. I know people who are battling anxiety, depression, chronic PTSD, body images issues. In teaching yoga to survivors, I have also seen or heard of cases of Stockholm Syndrome where a survivor will inform her perpetrator about her whereabouts after getting away.
Pre-existing Mental Health Conditions: Individuals with a history of mental health challenges may be more vulnerable to acute stress, anxiety, or depression after an assault.
- Social Support: Access to a supportive network of friends, family, or community resources often buffers against severe mental health consequences. Feeling believed and supported by loved ones and professionals can significantly influence healing.
- Cultural and Social Context: Cultural norms about sexual violence, stigma, and victim-blaming attitudes can either exacerbate or alleviate the emotional impact.
- Personal Coping Strategies: Individual coping styles (e.g., seeking therapy, journaling, exercise, mindfulness) can affect one’s ability to manage the after-effects of trauma.
- Professional Interventions: Access to trauma-informed mental health care, crisis hotlines, and advocacy services can promote resilience and healing.
Pathways to Recovery and Support
Healing from sexual assault is often a gradual process with ups and downs. Setbacks do not indicate failure; they are part of the journey.
I am not a survivor, but I know many people in my personal life who are. One thing I have learned from them is that you must become your own advocate. Be it self-care strategies, building healthy boundaries, having a nourishing routine, surrounding yourself with safe and trustworthy people, finding a creative outlet, or connecting with a community and support groups. Make self-advocacy a priority.
Therapists, counselors, trauma-informed yoga classes, and support groups with expertise in trauma can provide the understanding and tools necessary for navigating the complexities of trauma recovery.
If you or someone you know has experienced sexual assault or faces mental health challenges, consider reaching out to trusted professionals or organizations.“It was a catch-22: If you didn’t put the trauma behind you, you couldn’t move on. But if you did put the trauma behind you, you willingly gave up your claim to the person you were before it happened.” ~ Jodi Picoult
