Psychologist's advice: how to overcome psychological trauma after CRSV

Conflict-related sexual violence (CRSV) has a profound traumatic impact on the human psyche. It takes a long time to recover from the violence experienced. Understanding the nature of this trauma and how to overcome it is the first step towards healing.

What is psychological trauma?

Psychological trauma is a stressful emotional state that occurs as a reaction to an unexpected, shocking, life-threatening event. The severity of the trauma depends on the following conditions: suddenness; duration; repetition; lack of similar life experience; harm that was or could have been caused to the survivor or their loved ones; feelings of helplessness; humiliation; negative, biased perception of the survivor.

Responses to trauma.

After violence, a person may experience various reactions, and these are normal responses to an emergency. They arise as a defence mechanism of the brain aimed at survival.

• Physical reactions: muscle tension, memory loss, fatigue, insomnia, hyperactivity, headaches, dizziness, unstable breathing or breathing too deeply and frequently, other physical pain.
• Emotional reactions: feelings of hopelessness, indifference, guilt, shame, anger, anxiety, mood swings, panic attacks, nightmares, loss of confidence.
• Behavioural reactions: actions that threaten one's own life and health, alcohol and smoking abuse, untidiness, inability to regulate work habits (excessive work engagement or inability to force oneself to work), changes in eating habits.

How the brain reacts to danger and traumatic events

When a person is faced with danger or traumatic events, the brain activates mechanisms that help to survive. This process involves two key parts of the brain: the rational part (responsible for analysis and informed decisions) and the instinctive part (critical for our survival, regulating basic bodily functions, providing quick and effective responses to threats without the need for conscious thought).

The amygdala is a part of the brain responsible for processing emotions, including fear, and triggering reactions to threats. It reacts quickly to possible dangers and gives the command to release stress hormones. These protective hormones trigger one of five reactions:

1. Fighting: If the brain believes we can overcome a threat, it triggers the fight response.
2. Escape: If running away seems like the best option for avoiding danger, the brain signals to flee.
3. Freezing in place: When fight and flight are impossible or dangerous, the brain can make us freeze in place.
4. Friendliness: Sometimes a person tries to mitigate the threat, for example, by making friends with the attacker.
5. Falls: In some cases, especially during times of extreme stress, the brain can make us faint.

Long-term implications.

When instinctive reactions help us survive, the brain remembers them and can use in the future, even in less dangerous situations. This can lead to increased vigilance or a feeling of numbness. A person may be constantly on the lookout for new threats.

Experiencing trauma

Everyone experiences trauma differently and finds their own way to recover. No one can "cure" war, rape, violence or other horrific events, but over time, the effects on physical and mental health can be addressed.

The way to healing.

Overcoming the effects of trauma is a process that takes time, patience and support. Here are some important steps on the road to healing:

1. Find ways to calm down and concentrate. This can be meditation, deep breathing or other relaxation techniques.
2. Learn to stay calm despite images, thoughts, physical sensations that remind of the trauma.
3. Find a way to live in reality and fully interact with your surroundings. Don't be alone with your feelings.
4. Get rid of the need to keep secrets from yourself, including secrets about what you had to do to survive.

Key messages to reiterate to survivors of CRSV:

• "You deserve to take care of yourself and live a happy life in safety".
• "The body is trying to protect itself, so it can react in a way that scares you. Your reactions are a normal response of the body to an atypical situation, even if there is nothing that threatens you right now.".
• "You are a very brave person who managed to survive and start the process of recovery".
• "You were not to blame for what happened. You did the best you could do in that situation.".
• "You can't change the behaviour of a violent person, only the perpetrators can make a choice to stop committing violent acts".
• "Everything you are feeling now is normal. But it will pass. You need time.".
• "You are not alone. When you're ready, get help".
• "Violence is NEVER normal or justified".

Healing the body, mind and soul among people.

Recovery from the trauma of CRSV is a process of regaining control over one's life and creating new connections. Many survivors of violence are unable to talk to their family or friends about the traumatic event and their emotional state, but this does not mean that they are alone. There are people and organisations that create a support network.

There is no healing in isolation. Recovery requires people.

— National Psychological Association line

0 800 100 102
(з 10:00 до 20:00 щодня)

— International Organisation for Migration emotional support line

0 800 211 444
(з 10:00 до 20:00)

— Line of the international humanitarian organisation "People in Need"

0 800 210 160

— Lines of the Kyiv City Centre for Psychological and Psychiatric Assistance in States of Mental Crisis

(044) 456 17 02
(044) 456 17 25

— National line for suicide prevention and mental health support Lifeline Ukraine

7333

— Line of the NGO "La Strada-Ukraine"

116 123

— Contact centre of the Ministry of Health

0 800 60 20 19

— MENTAL HELP — online platform for free professional psychological assistance, created as part of the USAID project "Building a Resilient Public Health System", implemented by the "Pakt" organisation.