The Bridge > Resources > Self help after rape and sexual assault

Self help after rape and sexual assault

The Bridge self help audio booklet

Our Self Help Booklet will help you understand the psychological, emotional and physical reactions that you might have in response to experiencing rape or sexual assault.

The booklet may help you explore your responses and reactions and aims to gives you ideas to help manage these. You may choose to read the booklet, or listen to all, or a few of the chapters.

Read the booklet

Download the Self Help Booklet (PDF).

Listen to audio clips

All audio clips are available in MP3 format.

Physical reactions

  1. The brain
  2. Responses to sexual assault
  3. Fight, Flight, Freeze

Psychological responses

  1. Memory
  2. Thoughts
  3. Shame
  4. Anger
  5. Guilt and self-blame
  6. Loneliness and isolation
  7. Anxiety
  8. Panic
  9. Flashbacks
  10. Sleep
  11. Nightmares
  12. Self harm
  13. Suicidal thoughts

Relationships

  1. Relationships and intimacy issues
  2. Coping with relationships and intimacy issues
  3. Questions around sexuality and the way the body reacts to sexual assault

Self care techniques

  1. Grounding
  2. Grounding techniques
  3. Breathing techniques
  4. Self care
  5. Exercise

Speaking to others and guidance for family and friends

  1. Telling someone
  2. Information for partners, families and friends

Contact us

We offer medical care, emotional and psychological support, and practical help to anyone who has been raped or sexually assaulted. We are here for you 24/7 365 days a year. Please contact us if you would like to speak to a member of our specialist team.

Experiences

All the staff have been so friendly and welcoming, and very kind. I was supported from the very first contact, and overall, could not have gone through the past few years without this wonderful service.  A major asset to our NHS service, and one that I hope is able to reach as many individuals as need it.