HOW TO GET HELP

Sexual Assault Prevention Program: Binghamton University University Counseling Center: 777-2772 Offers free counseling to all Binghamton University students. The Counseling Center also offers individual and group therapeutic counseling. Crime Victims Assistance Center: 722-4256. Provides advocates to support victims through medical examinations, legal proceedings, and other processes associated with sexual assault University Health Service: 777-2221 (Mon.-Fri. 8 a.m.- 4:45 p.m.) Provides free medical care and treatment to all students at Binghamton University. Can provide emergency contraceptive, medication, and STD testing. Harpur’s Ferry: 777-3333 (24-hour emergency ambulance service). Student run 24-hour ambulatory service for Binghamton students on-campus and off-campus. High Hopes Crisis Intervention: 777-4357 This is a 24-hour student-run crisis, counseling and information hotline. NYS University Police: 777-2222 Judicial Affairs: 777-6210 (Mon.-Fri. 9 a.m. –5 p.m.) Adjudicates all student offenses, including sexual assault, stalking, and sexual harassment cases. BU Ombudsman: 777-2388 (Mon.-Fri. 9 a.m. –5 p.m.) Planned Parenthood: 723-8306 Offers reproductive health services to women, including emergency contraception, STD testing, and medication.

FIRST AID FOR THE PHYSIOLOGICAL EFFECTS OF TRAUMA (taken from A Handbook for Providers (COMPSYCH) Drink lots of water to flush the chemical cascade. Within the first 24-48 hours, engage in periods of strenuous exercise (to sweat) alternated with relaxation. Talk about the assault/trauma – talk to anyone you trust who will listen – talk can be the most healing medicine. Reach out – people do care – spend time with others. Structure your time – keep busy. Keep your life as normal as possible. Be aware of numbing your pain – do not overuse drugs or alcohol. Give yourself permission to feel miserable and share your feelings with others. Do things that feel good to you: warm baths, relaxing music, etc. Keep a journal – write away sleepless hours. Supplement your diet with vitamins C, B2, B6, calcium and magnesium. Do make as many daily decisions as possible which will give you a feeling of control over life: if someone asks you what you want to eat, answer them even if you are not sure. Do not make big life changes. Loved ones have their own healing process that may be different from yours.

PRACTICAL GUIDE TO FEELING BETTER Taken from A Handbook for Providers(COMPSYCH) FIND SOMEONE YOU TRUST Talk with a family member or close friend about your experience. Don’t carry this burden alone; share it with someone who cares about you. Contact a friend and have someone stay with you for a few hours or a day. GIVE YOURSELF PERMISSION TO FEEL WHAT YOU’RE FEELING Express your feelings as they arise. Take time to cry if needed. TAKE CARE OF YOURSELF Get enough rest and eat regularly. If you are irritable or tense from lack of sleep or if you aren’t eating correctly, you’ll be less able to deal with a stressful situation. MAKE AS MANY DAILY DECISION AS POSSIBLE This will give you a feeling of control over your life. Know your limits. If the problem is beyond your control and cannot be changed, don’t fight the situation. PRACTICE RELAXATION AND/OR MEDITATION Create a quiet scene. You can’t always run away, but you can hold a vision in your mind – a quiet scene or walking along the beach can temporarily take you out of the turmoil of a stressful situation. PLAY SOFT BACKGROUD MUSIC At home and in your office or car, provide a soothing alternative to the hustle and bustle of the office, noisy telephones, or traffic. MAINTAIN AS NORMAL A SCHEDULE AS POSSIBLE TAKE ONE THING AT A TIME For people under tension, an ordinary workload can sometimes seem unbearable. The load looks so great that it becomes painful to tackle any part of it. When this happens, remember that it’s a temporary condition and you can work your way out of it … one step at a time. ALLOW TIME FOR A TASK This will help reduce some of your self-imposed time pressure. If you normally plan half an hour to get a job done by rushing through it, schedule 45 minutes or an hour so you can do the job more deliberately and thoughtfully. This can only improve your quality of work. Give your best effort, but don’t be hard on yourself if you can’t achieve the impossible. SPRUCE UP YOUR SURROUNDINGS Keep a beautiful bouquet of flowers at home or in the office. Surround yourself with plants that you like. Make your environment one you enjoy. ESCAPE FOR A WHILE Whether it’s a brief trip, a change of scene, or losing yourself in a book or movie, this escape may give you the chance to put things in perspective. Then you will be more composed and able to deal with things when you return. If these coping strategies don’t seem to be effective in reducing your stress reactions, you may want to seek professional counseling. POST TRAUMAS DO'S AND DON'TS Taken from A Handbook for Providers(COMPSYCH)

DON’T Don’t drink alcohol excessively. Don’t use drugs or alcohol to numb feelings. Don’t withdraw from significant others. Don’t reduce leisure activities. Don’t stay away from work. Don’t increase caffeine intake. Don’t have unrealistic expectations for recovery. Don’t look for easy answers. Don’t take on new major projects. Don’t pretend everything is okay. Don’t make major changes if you don’t need to.

DO Do get enough rest. Do maintain a good diet and exercise program. Do follow a familiar routine. Do talk to supportive peers and family about the incident. Do take on thing at a time. Do attend meetings regarding this traumatic event. Do spend time with family and friends. Do create a serene place where you can escape, either in your imagination or in reality. Do expect the experience to bother you. Do seek professional help if your symptoms persist.