If you are a survivor of abuse or assault, it may at times be very difficult dealing with the news cycle on a day-to-day basis. Not only may we hear and read about details of experiences that mirror our own, we also hear a great deal of public discourse around those kinds of traumatic and personal events. In some ways this may be even worse.
Hearing public figures and people in authority expressing doubt, denial, and minimization of survivors’ experiences is often a rerun of the kinds of responses we may have experienced ourselves when we tried to tell parents, friends, family members, or others we hoped would help us. People in our present lives may also be expressing disbelief or minimization about other survivors’ accounts in a way that re-opens our own past wounds and invalidates our experiences.
The lack of support or even belief around assault is in some ways as injurious to survivors as the actual assault was. The underlying message we may internalize is “I’m not important enough to protect or believe.”
You may find you are having trauma symptoms without recognizing them for what they are. It’s common to see increased insomnia, nightmares, flashbacks, depression and anxiety symptoms generally (OCD, GAD, panic, etc.), irritability, difficulty concentrating, hopelessness, and so forth. Always pay attention to an increase in your symptoms–it’s a sign that whatever the reason, you need to make sure you are giving yourself more support, flexibility, and care.
Remember, this does not mean you are “not working hard enough” on your healing. It just means trauma can leave us vulnerable to PTSD flare-ups at times. (If you’re being hard on yourself for experiencing symptoms, remember, it does not mean you are “weak.”)
What can I do?
Limit your exposure to triggering material: we certainly want to be informed about the world around us, but it’s easy to get sucked into obsessively monitoring the radio, social media, or TV for news that goes over and over the same points. If you need to, give yourself a specific window of time to take in the material. But make it short, and recognize that you may need to account for how it may affect your functioning afterwards. If others insist on discussing it, it is okay to say you need to not hear about it for a while.
Be around supportive others: if you have friends or family who are especially minimizing, it will be harmful for you to be around them all the time with no validating voices to neutralize them. Spend some time in person, on the phone, or even online with people you know are supportive and trustworthy. Maybe friends, your therapist, a relative, or your clergy. (If no one you know is available when you really need to talk, you can call the National Sexual Assault Hotline [800-656-4673].) For those lucky folks who have a pet, hug an animal companion. They are often our most ardent and nonjudgmental supporters!
Take care of yourself. If you tend to dissociate from your symptoms, you may not even realize how stressed you are feeling. Re-visit how to do self-care if you have allowed it to slide a bit. If you have worked on your recovery before, now is a good time to re-visit interventions that have worked for you before. If you have not worked on your recovery, now is the time to start!
For a general overview of how PTSD affects survivors of sexual assault, here is a short article.