Resources

Common Responses After Victimization

Physical Reactions

• Fatigue
• Nightmares
• Insomnia
• Hyper-Active
• Under-Active
• Startle Reactions
• Health Problems (such as change in appetite, headaches and digestive problems)

Psychological Reactions

• Difficulty with concentration
• Memory disturbance
• Difficulty making decisions
• Isolation
• Difficulty solving problems
• Flashbacks
• Nightmares

Emotional Reactions

• Fear
• Guilt
• Anxiety
• Depression
• Emotional over sensitivity
• Amnesia of the event
• Anger
• Feelings of helplessness
• Disassociation 

Recovery Aids for Victims

Everyone experiences trauma differently. The following are thoughts and suggestions that may help to alleviate the sense of helplessness you may feel and may help to build the necessary foundation to reconstruct your life.

Experiencing victimization may change your life. Relationships with others may be altered. Your perception of life may be changed. The way you feel about yourself may be different. However, change, even that caused by traumatic events, can reveal choices and personal strengths previously unrecognized.

Structure your days so you won’t be prone to depression

• Make a list of things you might want to get done and try to do them one by one.
• Celebrate small successes.
• Allow each accomplishment to give you a sense of mastery as you regain control of your life.
• Do not force yourself to take on more than you can comfortably handle, and do not be afraid to say “no” to others’ demands.

Take care of yourself physically

• Eat proper foods.
• Drink plenty of water.
• Get moderate exercise.
• Don’t abuse alcohol, drugs, or food, especially sugar or caffeine.
• Remember that the way you look affects the way you feel, so don’t neglect personal grooming.

Change your surroundings

• Different scenery can alter your way of seeing things.
• Rearrange your furniture.
• Sleep in a different room.
• Drive a new route to the store.
• Travel if you can, even if it is just a short distance.

Be good to yourself

• Give yourself a present — go out for a meal, buy a bottle of scented bath oil or a gadget, toy, movie etc. — that says you care about you.
• Enjoy tranquility.
• Take time to watch a sunset.
• Play music that cheers you, not music that reinforces your low mood.

Combat negative thoughts and feelings

• Watch how you talk to your self.
• Concentrate on what you did right, not wrong.
• Remind yourself that you survived the event, that you are now safe, and that your reactions are not abnormal.
• Don’t watch television programs or movies which may remind you of your trauma.
• Limit the amount of news (which is mostly negative), that you absorb.

Be expressive

• Tears and laughter are excellent stress relievers.
• Allow yourself to cry, but keep your sense of balance about unanswered questions and unresolved heartache.
• Laugh as much as you can. Our brain has its own pharmacy, and laughter releases a positive chemical reaction to restore you naturally. Some hospitals even have “laugh rooms” because doctors are recognizing the healing value of humor.
• Pour out your feelings in a journal or diary if you can’t express yourself verbally.

Maintain a strong support group

• Talking with a supportive and understanding friend can be “good medicine”. If possible, it is better to have a larger base of support.
• Avoid those who get you down by lecturing, blaming, or minimizing your trauma.

Don’t be afraid to seek professional help

• Asking for help from people trained to aid in the recovery process is a sign of strength and resourcefulness, not weakness.
• Trained professionals can assist you in working through your thoughts, reviewing your coping strategies, and gaining insights that will facilitate your recovery.

Give yourself time to heal

• Recovering from a victimization can be a lengthy process for some people.
• Resist comparing your rate of recovery with someone else’s.
• There is no set amount of time for recovery.
• Just as you are unique, so is your recovery time.

And please remember that your reactions are not abnormal; what happened to you was abnormal. Have faith in your own ability to decide what will be the best treatment for you.

Recovery Aids for Family Members

Everyone experiences trauma differently, and although there are many ways to help a loved one regain their balance. The following are important tips to consider when giving support to someone who has just been victimized.

• • Ensure — Ensure your loved one is not physically injured. If medical help is needed call 911.
  • Listen — Allowing the person to talk about the experience will help acknowledge and validate what has happened to them. Don’t ask questions, and encourage the person to tell their story.
  • Believe — They may be having their own doubts and fears about what happened and how it happened. Now is the time to believe what they say without adding additional doubt or confusion. Believe what you are hearing and be supportive in a non-judgmental way.
  • Believe Again — Trauma can disrupt memory and victims are often reluctant to reveal everything that has happened to them, even to loved ones. It can take time for them to open up or remember the full details of an event. Listen to new details as they are shared without judgment and with your full support.

Reassure

• — Many victims of crime blame themselves for the victimization. Assure them that it wasn’t their fault and the person responsible is the person who harmed them.

   

• Options — Assist them in seeking out available resources. Contact a Victim Advocate, search on–line, or contact your local health department or police department for a list of resources.
• Control — Allow your loved one to take control after finding options. Letting them make their own decision to report or not report is very important to recovery.
• Ask — Your loved one may find it difficult to do even the simplest of chores after a victimization. Offer to do grocery shopping, cook a meal, do a load of laundry, or run an errand. Ask what you can do to lend a helping hand.
• Be Patient — Let them heal at their own pace. Everyone has different needs and different coping mechanisms. Offer on–going support, or find other supportive resources.
• Take Care of Yourself — Knowing someone you care about has been harmed can have a traumatic effect on you as well. You may have feelings of anger, helplessness, fear — reach out for your own support with a trusted friend or professional.