After Rape: How to Feel Safe and Get Support in Pakistan

I am so sorry this was done to you. Rape is never your fault. Feeling hopeless, frightened, and unable to sleep after it is a human response to something violent; it does not mean you are weak or must face this alone.

First, focus only on getting through the next few minutes safely.

• If the person may still be nearby, move to a safer place with another trusted person if you can do so safely.
• Ask one trusted person to stay with you tonight; you can simply say, “I am not safe and need someone with me.”
• Do not confront, argue with, or message the person who harmed you.
• If your phone may be checked, ask for help face to face rather than writing anything on it.
• If you are in immediate danger, contact local emergency services; if you have serious injuries or may harm yourself, seek urgent medical help now.

If the rape happened recently, a hospital can treat injuries and discuss time-sensitive care for pregnancy and infections. You can ask what each step is for before agreeing, and you can request a trusted person to remain with you if the hospital permits.

For sleep tonight, do not force yourself to lie in the dark. Sit somewhere safer with a light on, put both feet on the floor, breathe out slowly, and name five ordinary things you can see; repeat this until your body settles a little.

You can speak in confidence with someone trained through the crisis helplines already listed on Depression.pk. What happened was not normal, was not deserved, and was not your responsibility. Help exists, and you can choose the support that feels safest.