7 Self-Care Tips For Anyone Triggered By This Disturbing TikTok Trend

Editors note: This story may be potentially triggering for survivors of sexual assault. Please proceed with caution as the following story may be deeply disturbing for readers. If you need support immediately, you can contact The National Sexual Assault Telephone Hotline at 1-800-656-4673. You are not alone.

Last night, one of my friends texted me in a panic. She asked me if I had plans for Saturday, and if not, she wanted to know if she could come hang out at my place because she felt “scared to be alone given the news.” When I asked her what she was talking about, she told me to just scroll through TikTok and I’d know what was going on. Sure enough, as soon as I opened the app, I immediately started seeing video after video warning women about “National Rape Day.”

• What is PTSD?

According to the videos I saw and numerous press releases, a group of men supposedly created a TikTok video to encourage men to “reclaim what’s rightfully theirs” and sexually assault women this Saturday, April 24. While TikTok claims the original video does not exist and the whole thing is a hoax, the supposed “holiday” is now all over social media pages worldwide.

As a sexual assault survivor myself, this news is quite alarming and definitely doesn’t sit well with me even as a joke. In fact, I feel terrified to even go to the grocery store alone at this point because someone may actually decide to use this “holiday” as motivation to play out their own desires.

Instead of hiding under the covers in fear for the next week, though, I think my heightened emotions can better serve those around me by starting a dialogue on how to cope with this frightening news. If you are also experiencing intense emotions due to the “Rape Day” news, here are some ways you can work through those feelings in a healthy way:

1. Use distress tolerance skills

Anytime I experience intense emotions, I rely on the distress tolerance skills I learned in dialectical behavior therapy to help me reach a state of wise mind so I can better navigate my day. Sometimes, survivors of sexual assault can quickly spiral into a state of extreme anxiety or panic when they hear news related to assault. This anxiety may feel impossible to manage in the moment, but grounding techniques and distraction can help you at least lower the intensity of your emotions so you can decide what to do next.

2. Reach out to a friend

Sometimes when we feel scared or upset, talking to a safe person can really help. During moments like these, friends can help comfort you and even empathize with you through shared experiences. Even if you maintain a fairly small circle of friends, chances are at least one of them also feels triggered by this news since one in every six women and one in every 10 men experience sexual assault.

3. Schedule an extra therapy session

If the news reports and social media posts have caused an uptick in your trauma responses, it’s perfectly OK to ask for extra support this week. Your therapist is always there to serve as a lifeline when you need it, and chances are they will be more than willing to accommodate either an extra session or some brief phone check-ins over the next several days. During this extra time with your therapist, you can openly discuss your emotions, explore coping skills and map out a plan of how to spend your day Saturday so you can avoid any additional triggers.

4. Take extra measures to reclaim your safety

Personally speaking, this news instantly caused me to feel unsafe because I am single and often need to go out in public alone. However, I know there are self-defence measures I can take to “reclaim” my sense of safety for the remainder of this week. I can purchase things like pepper spray so I feel armed. Also, I can plan ahead so that I don’t need to go anywhere late at night. And, of course, I can make sure my phone remains charged and easily accessible so I can contact people at any time. While some of these things may sound over the top to some, I know that they will personally help me feel safe and reclaim my power— and that’s what matters.

5. Unplug for the week

As people continue to share videos, screenshots and tweets, chances are you will continue to experience heightened emotions throughout the week. Because of this, it may actually help if you temporarily “unplug” yourself so you can remove any sources of bad vibes over the next several days. You can temporarily delete social media apps from your phone or utilize things like app blockers or timers to severely limit the time you spend scrolling all of your feeds. While stepping away from social media is just a good practice in general, it’s something that may provide extra benefits over the next several days.

6. Spend Your Saturday With Someone You Trust

There’s always safety in numbers, and sometimes just knowing someone has your back is helpful enough to ease some of the fear or anxiety you may feel as a sexual assault survivor this week. If you can, make plans to spend your Saturday with a close friend or family member who you trust. You can even make it a fun day and plan out some activities to do together, like watching movies, playing card games or even getting manicures together. Oftentimes, surrounding yourself with safe people and keeping your mind occupied will do wonders for your mental health in the moment.

7. Keep Support Line Info Handy

One of the best things about modern technology is the fact that it places resources at our fingertips when we need them. If you find yourself overwhelmed with emotions at any point over the next few days, you can use things like the Crisis Text Line (741741), RAINN’s 24/7 hotline (800-656-HOPE) or the National Suicide Prevention Lifeline (800-273-8255) to receive immediate support. Furthermore, you can always utilize apps like The Mighty or 7 Cups to connect with other people and receive peer support at any time.

I can personally say that even hearing people discuss sexual assault often triggers an emotional response in me. Because of this, I know many people are currently experiencing a whole mess of emotions over this supposed TikTok hoax that’s taking social media by storm. However, if you’re dealing with intense emotions because of this “Rape Day” news, I hope that at least one of these suggestions can help you find comfort and the strength to carry on. Sexual assault is never something to joke about, and none of us deserve what happened to us, regardless of what anyone may say on some ridiculous TikTok video. Your feelings are valid.