Finding Your Way after Sexual Violence

A guide to options and supports after rape, sexual assault and other forms of sexual violence in Ireland

It can be hard to know where to turn to for trusted information and support after experiencing sexual violence. This online guide aims to support anyone affected on this difficult journey with information on accessing a Sexual Assault Treatment Unit, reporting to the Gardaí, and navigating the courts and legal process.

The guide is trauma-informed, with a focus on understanding how these processes may make you feel and how to seek support following sexual violence. There is also a section for supporters with information on how best to support someone who has experienced sexual violence.

Interspersed throughout the guide is diverse range of personal experiences or testimonies which victims and survivors have shared with us. We have also included testimonials from staff and volunteers in the health and justice systems.

Finding Your Way after Sexual Violence is for anyone in Ireland affected by sexual violence, including victims and survivors, their supporters and others engaged in these systems.

Have you used this guide in the past year? We want to continue to improve the guide and so we're asking for your feedback.

Give your anonymous feedback here: www.surveymonkey.com/r/FYWSURVEY24

Look after yourself

What you do next is your choice. You can come back to the guide at any time.

Before viewing, you might like to take some time to centre yourself. Or, while viewing the guide, you might feel you need to take a break. We have put together some short grounding exercises to help you.

You can contact the freephone 24-Hour National Helpline at 1800 77 8888, at any time of day or night. We offer a free and confidential listening and support service for anyone who has been affected by sexual violence.

Click the icons below to enter the guide

We recommend you start with Overview: Understanding sexual violence, but how you navigate the guide is up to you.

Overview: Understanding sexual violence

Getting treatment after a recent rape or sexual assault

Reporting sexual violence

Going to court

After court and sentencing

If you have any feedback or suggestions for our guide, please submit them using the form below.

Disclaimer

This guide is for information only – it does not constitute legal or other professional advice. Dublin Rape Crisis Centre (DRCC) accepts no responsibility for any actions undertaken because of the information provided in these guides, or for the content of any external information sources it mentions, for example, other organisations or websites that may be signposted. Whilst every effort has been made to ensure that the information is accurate, DRCC does not accept legal responsibility for any errors, however caused.

Copyright

Finding Your Way after Sexual Violence © DRCC 2023

You are free to copy, distribute or display this publication under the following conditions:

You must attribute the work to DRCC;
You may not use this report for commercial purposes;
You may not alter, transform or build upon this report.

For any reuse or distribution, you must make clear to others the licence terms of this publication. Any of these conditions can be waived if you get permission from DRCC.

This guide has been created by	and funded by

Guide last updated: March 2023

Using your senses Using your breath Using your touch Using your thinking Using your thinking Using your hearing

Using your senses

Bring yourself to a comfortable place to sit. Take a few deep breaths; breathing in deeply and slowly through your nose, holding your breath for a couple of seconds, then slowly letting the air out through your mouth.

Now name…

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you like about yourself.

Take a deep breath to end.

Using your breath

Focus on breathing slowly and deeply.

Placing one hand on your tummy so that you can feel it rise as the breath comes in. Begin to breath in deeply and slowly through your nostrils to the count of 4. Notice that you can feel your chest rise and your tummy filling with air, as the breath comes in. Hold the breath to a count of 4, then exhale slowly through your mouth to the count of 7. Notice the feeling of your tummy emptying and your chest falling. Repeat this exercise 3 times.

Take a deep breath to end.

Using your touch

Bring your hands together. Fold them over each other. Stroke one with another. Bring them together palm to palm: notice which ways of holding and moving your hands help you to feel grounded, steady, held.

Take a deep breath to end.

Using your thinking

Say to yourself "That was then, this is now". Calmly and gently ask yourself to listen and to hear this ‘Did you hear – I said that was then, and this is now. None of that is happening right here, right now’. Say it aloud if possible.

You may prefer to use words or short phrases such as ‘I am safe here and now’. Try out some words and phrases, say them and listen to them, notice which words or phrases calm and ground you; which ones steady you; which ones give you support or hope.

Take a deep breath to end.

Using your thinking

Ask yourself these questions and answer them out loud, if you can:

Where am I?
What day of the week is it?
What is today’s date?
What is my date of birth?

Take a deep breath to end.

Using your hearing

Take a deep breath and listen to it as you do. Listen to and really pay attention to the sounds you can hear around you: the clock ticking, the birds outside, the weather outside, the sound of your breath. Try to name as many sounds as you can.

Take a deep breath to end.

Look after yourself

Click the icons below to enter the guide

Disclaimer

Copyright

Grounding Techniques For the Finding Your Way Guide

Using your senses

Using your breath

Using your touch

Using your thinking

Using your thinking

Using your hearing

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