Since April is sexual violence awareness month - I want to take a moment to acknowledge the triggered memories and body-based symptoms many survivors are reporting to me as related to #Covid-19. I want this thread to provide education and offer some relief to anyone who needs it

First, Covid isolation orders and news reporting can make many feel helpless and even trapped... a familiar feeling to the aftermath of sexual violence. Your body may 'remember' the last time you felt this way and respond in turn...

Responses can be sleeping & eating disturbances, vivid dreams, old, uncomfortable memories resurfacing, and even anger, sadness, and difficulty concentrating. These are normal signs of stress. You are not 'broken', and can help your body feel better with a few simple techniques.

Breathe very deep and take longer to do it than normal. As your nervous system experiences hyper-arousal symptoms (sleep, eating, etc) we want to engage your parasympathetic response. Taking 1 slow belly breath for a count of 10 seconds- can have an immediate effect.

Are you inadvertently spiking your nervous system? Caffeine consumption can be making things worse. If you can't eliminate entirely, drink all your caffeine before 10 a.m. Chocolate & green tea are less obvious caffeine stimulation (that 4pm Matcha latte may not be the best idea)

Working out? Awesome! But high intensity workouts may spike your hyperarousal. Instead, try lower intensity exercises like yoga, pilates, walking, & swimming. Finish your workout with something that can bring your heart rate down again (meditation?) after your workouts.

For intense emotions- find a safe way to express them and not avoid them. Journaling, art therapy, intense music that helps you emote, and if safe- talk with someone you trust (telehealth therapists are available too, see the end of this thread).

For example, if you are feeling intense anger- would it be helpful to paint it out? If you are angry at someone, what if you wrote a letter to them (that you don't send) that expresses your unfiltered emotions. Paste that on a canvas & paint all over it.

Reconnection- there are lots of trolls on the internet, but many safe places too. Lots of advocacy going on @NSVRC and online events to feel like you aren't alone at this time. @TheBADASS_army is a supportive grassroots organization run by survivors to fight online sexual abuse.

Online support groups run by trauma professionals are more than ever accessible because all psychotherapy is online now. Find a therapist or group in your area on @RAINN website. They have a 24 hour hotline too.

Most importantly, give yourself permission to be exactly as you are. You are doing the best you can. Your body will settle with time. Create space for yourself (and seek out connection with others who can hold space for you too). You are not alone.