Abuse Survivors: Surviving the News

Image: Person sitting on a bench. (Ryan McGuire from Pixabay )

Whenever there is a high profile case of sexual crime in the news, those of us subject to bad memories may have a rough time of it. Even if the news is good (justice is done) our reactions may pose a challenge, bringing up a round of anger, distraction, anxiety, or numbness.

I try to remind myself that I’m having a normal reaction to an abnormal set of experiences. In other words, my emotions are not some sort of failure on my part. They are the same emotions that kept me alive and that brought me to this day, and as such, I respect them. Any fault lies with the person or people who caused my injuries, not with me.

It’s up to me to cope with the situation in the present. Here are some strategies for dealing with a survivor’s responses to sex crimes in the news:

1. Turn off the TV, the radio, and social media. We are not required to be 100% informed about every aspect of the news. There is no quiz coming. It is healthy to turn off the news when it is upsetting. Much of it is framed in a way to keep us tuned in (“After the commerical, we’ll interview so-and-so” ) but you already have the basic information, so turn it off.
2. Make use of the comforts that work for you. Hug your pet. Curl up with a favorite blanket. Watch reruns of shows you find comforting. Exercise. Go outdoors. Walk the dog. Pray. Focus on work. Play empowering music. Do the things that have comforted or strengthened you in the past.
3. Reach out. If you have a therapist, check in with them. Tell your spouse or partner what’s going on with you. Tell a good friend you are having a rough time.
4. If you want advice, ask for it. If you don’t want advice, say so. The people who love us cannot read our minds. Speaking up about advice – either way! – is a way of taking control of our lives, and of being responsible for our emotions.
5. Express your feelings. Write, make art, make music, dance, exercise, put those feelings out there in the world, instead of leaving them to fester inside. Don’t worry about grammar or making art for the ages, just express yourself. If a masterpiece accidentally results, wonderful, but right now just focus on getting what is inside OUT.
6. Be wary of self-medication. Some things masquerade as “comforts” but don’t serve us very well. Be aware that alcohol is a depressant drug, and some cannabis can evoke paranoia. Many prescription drugs can be useful if used according to directions, but they are harmful if misused
7. For spiritual resources, see Jewish Resources for Abuse Survivors. For many of us, the damage is spiritual as well as physical or emotional, so spiritual healing is part of the larger process of recovery.
8. Finally, if you feel an urge to self-harm of any sort, REACH OUT. Call a therapist, or call the National Sex Assault Hotline at 800-656-HOPE (800-656-4673) or the National Suicide Prevention Hotline at 800-273-8255.

There is a Jewish saying for times like these: Gam zeh ya’avor – “This too shall pass.” The news will change, the world will go on, the past will keep receding into the past, and with effort and support, healing can take place. Today is not forever.