Reader TTS

Survivors of trauma may experience particularly distressing emotions at certain times or because of current events. For example, public discussion and media coverage related to sexual

assault, harassment, physical violence and other issues may bring up painful memories and feelings for MST survivors. Increasingly, many Veterans and Service members have been speaking out

about their experiences. Discussion and sharing about the reality of these experiences is important; and, it is often still emotionally painful to hear.  Harassment and discrimination

related to race, ethnicity, sexual orientation and gender can also affect healing from MST. For some survivors, learning about violence and harassment motivated by sexism, racism,

homophobia, transphobia or other hatred can lead to distressing thoughts like, “It could have been me,” or images of their own unwanted sexual experiences or experiences of harassment or

discrimination. During stressful times, you may notice more sudden, strong emotions; trouble concentrating; poor sleep or nightmares; feeling helpless, anxious, or depressed; or other

changes. If you are feeling increased distress, please take your reactions seriously. Here are some coping strategies that may help: * REMIND YOURSELF IT IS OKAY TO FEEL UPSET. Your

reactions are normal, and it does not mean there is something wrong with you or you’ve had a setback in your healing. * DO WHAT WORKS FOR YOU. Try safe, healthy things that have helped you

cope during difficult times in the past. Know that you may need to try more than one thing, and it may take more energy or effort than usual. * PACE YOURSELF. If you notice fatigue,

irritability, poor focus, more anxiety or other signs you may be feeling stressed or overwhelmed, try to slow down, simplify or take a break. * CONNECT WITH YOUR COMMUNITIES. Connect with

supportive people in your life and community. Even if you do not tell others about your own experiences, it can still help to connect with them. Some people may also choose to engage in

local advocacy efforts or provide support to others with similar experiences. * LIMIT EXPOSURE TO MEDIA. Notice how the news or social media posts are affecting you, and if need be, limit

how much you look at them. You can also focus on reading stories that give you hope or make you feel supported or less alone. * INSPIRE YOURSELF. Recalling past successes can be an effective

way of reminding yourself of your strength. It may also help to view inspiring quotes or stories about others who have experienced similar difficulties, like those available on the VA

websites Make the Connection and AboutFace.