I’ve been struggling a lot at school. I recently reported the person who sexually assaulted me to the police and it reopened a lot of wounds. I’ve had to see him around the campus at my school, and I continuously have really bad panic attacks when I see him, as if I were back in the situation and the time he sexually assaulted me. I’ve been having a lot of trouble grounding myself. Does anybody have some good grounding exercises I could use while at school?
Awe I’m so sorry about that. What i would do is tell the principal to see if you can get the guy expelled. You need to feel safe at school. Otherwise, for grounding, I would breathe, have a squishy thing to squeeze, and stay around support people. Maybe have some music? I also like scarves. They make me feel safe.
i find the 5-4-3-2-1 technique really helpful (it’s on google), carrying around stress toys/fidgets in my pocket for immediate access, and listening to music while I walk around places my assaulter might be
Splashing water on your face at the school bathroom makes it easier for me to ground myself. Also, meditation is essentially a grounding technique, though it probably won't be useful on campus. I suggest you use that after a long, tiring day at school.
A grounding technique my therapist recommended is choosing a color and finding all of the items around you that are that color. You could do shapes or other things, too.
Get a restraining order & look into EMDR therapy.
I would get a restraining order for sure. Then try venlafaxine at least 150mgs once or twice a day. I take them twice a day even tho they are timed release because they seem to wear off of me after 12 hours and I will have night terrors. I was raped also. You should not try to forget because you won't be able to. But what you can do is accept who it's made you now cause you are not even the same person and carry mace. I even do one better I went to a sporting goods store and got bear spray cause if their on drugs like my attacker was mace won't stop them.
I also agree with this comment. If expulsion is not an option try to get a restraining order against him. You’re safety is important. I had a similar incident happen to me where I reported someone for sexual assault on campus and despite my efforts to keep it confidential the guy found out I reported him and confronted me on campus. I hope you don’t have to experience this much longer 🙏
I'm sorry Christina. Unfortunately in this country they treat the rapists better than the victims. It is unconscionable to me.
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