• Get support from friends and family - try to identify people you trust to validate your feelings. Spend time with people who know your strengths and positive qualities. Try not to isolate yourself.
  
  
• Talk about the assault and express feelings - you can choose when, where, and with whom. You can also decide how much or how little to talk about. If you're ready to talk, MPower is ready to listen
  
  
• Use stress reduction techniques - hard exercise like walking, jogging, biking, swimming, weight-lifting; relaxation techniques like yoga, massage, music, prayer and/or meditation.
  
  
• Maintain a balanced diet and sleep cycle and avoid overusing caffeine, sugar, nicotine, alcohol or other drugs.
  
  
• Take "time outs." Give yourself permission to take quiet moments to reflect, relax and rejuvenate - especially during times you feel stressed or unsafe.
  
  
• Try reading. Reading can be a relaxing, healing activity. Try to find short periods of uninterrupted leisure reading time.
  
  
• Consider writing a journal as a way of expressing thoughts and feelings.
  
  
• Release some of the hurt and anger in a healthy way: Write a letter about how you feel about what happened to you. Be as specific as you can. You also can draw pictures about the anger or hurt you feel as a way of releasing the emotional pain.
  
  
• Remember you are safe, even if you don't feel it. The assault is over. It may take longer than you'd like, but you will feel better.
  
  
• Consider counselling. MPower may be able to help. See the Support page.
  

0808 808 4321

Every thursday evening 8pm to 10pm
or email support@male-rape.org.uk