You are not alone.

If you have had harmful things done to you during war or by government officials, you may:

• Have difficulty sleeping and/or nightmares
• Feel afraid or nervous
• Feel very sad, angry, or hopeless
• Notice problems with your memory or abilty to make sense of things
• Have difficulty focusing/concentrating
• Feel like your thoughts and memories are out of control
• Be losing or gaining weight
• Have headaches, stomach aches, or other physical problems
• Feel ashamed and/or alone

These are just some problems torture survivors experience. There are many other ways torture changes people. If you are a survivor of torture and have any of these problems—or any other related problems– you can get help.

• Where can you get help?
  • Are you located in the United States? See these maps for programs in your area as well as other resources for immigrants.
  • If you are seeking help and are not a survivor of state-sponsored torture outside the U.S., please see the resources listed below.
  • Not located in the United States? Learn about other torture rehabilitation centers through the International Rehabilitation Council for Torture Victims.
• You can also connect with other torture survivors through Torture Abolition and Survivors Support Coalition International. The mission of TASSC is to end the practice of torture wherever it occurs and to empower survivors, their families, and communities wherever they are.
• Take care of yourself. You deserve to feel better.

Taking Care of Yourself After Traumatic Events

While we may not be able to control the things that cause us stress or bad feelings, we can find ways to manage those feelings. These activities cannot replace a professional, but they can help you feel better.

• Take focused breaths. Breathe in slowly through your mouth or nose, counting to three. You should feel your stomach rise. Breathe out to a count of five. As your breath leaves your body, imagine the stress leaving your body and notice how your muscles relax.
• Use self-talk to reassure yourself. Reminding yourself about your strengths can help you get through difficult moments. Remind yourself that you are strong and brave; you have been through a lot, and you can get through this. Some examples of things you can say to yourself are “I’m a strong person,” “I can get through this situation,” or whatever statement will help you feel better.  

• Take time to do something you enjoy and helps you to feel relaxed. If possible, use this time to move your body (for example walking or stretching).
• Try to get six to eight hours of sleep each day so you are well-rested. When you are tired it’s harder to be healthy.

• Limit or avoid using alcohol or drugs. Alcohol and drugs are not good for your body and can make you feel sad or tired. Drugs can make your bad feelings even worse. Take care of yourself by finding other activities that make you feel good.

• Limit your exposure to the news. Wanting to know what is happening in your home country is understandable. But watching, reading, or listening to the news too much increases stress levels. Taking a break from news reports for a day or two can help break the cycle of stress.
• Be gentle with yourself if you have a difficult time following these recommendations. Changing your habits takes practice and time.

Mental Health Care and Abuse Resources