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What to do if…
you are considering reporting a sexual assault and feel overwhelmed or unsure what to do first

Produced and maintained by PanicStation.org Published: Last reviewed: Editorial policy UK guide

Short answer

Get one specialist support route alongside you first, then take one small step: contact a sexual assault support line or your local sexual assault referral service. You do not need to decide about reporting to the police right now to get help.

Do not do these things

  • Don’t force yourself to make a final decision about reporting while you are in shock or panicking.
  • Don’t tell your story repeatedly to lots of people to check whether you remember it correctly.
  • Don’t let anyone pressure you into reporting, staying silent, confronting the person, or handling it privately.
  • Don’t post details online or message the person who hurt you while you are overwhelmed.
  • Don’t try to investigate, gather proof from other people, or test whether anyone believes you.
  • Don’t punish yourself for freezing, doubting yourself, or going numb.

What to do now

  1. Create a safer pause for the next hour.
    Move away from the person if you can do so safely, go somewhere you can lock a door or be with a trusted person, and call 999 if you are in immediate danger or need urgent medical help.

  2. Use a specialist support line before you decide.
    If you are in England or Wales and aged 16 or over, you can call the 24/7 Rape & Sexual Abuse Support Line on 0808 500 2222 or use its online chat. If you are in Scotland and aged 13 or over, you can contact Rape Crisis Scotland on 08088 010302, usually between 5pm and midnight, or use its text, email, or webchat options. If you are in Northern Ireland, you can contact The Rowan on 0800 389 4424.

  3. Contact the right sexual assault referral service for where you are.
    In England and Wales, this is usually a Sexual Assault Referral Centre (SARC). In Scotland, you can self-refer to SARCS on 0800 148 88 88, 24 hours a day. In Northern Ireland, The Rowan is the regional SARC. These services can usually explain medical care, practical support, forensic options, and reporting choices without forcing you to report to the police.

  4. Ask for the call to be made easier.
    You can say: “I’m overwhelmed and I’m not ready to decide about police. Can you tell me what support I can get first?” You can also ask a trusted person, support worker, or professional to sit with you or help make the call.

  5. If you want to speak to police, choose the least overwhelming route.
    For immediate danger or urgent help, call 999. If it is not an emergency, you can call 101, use an online reporting route where available, or ask a specialist service what reporting would involve. You can say upfront: “I need breaks, and I would like support present.”

  6. If the assault was recent and you may want forensic options later, do only one low-effort preservation step if it feels doable.
    If you can, keep the clothes you were wearing unwashed in a clean bag. If you have already washed, changed, eaten, used the toilet, or brushed your teeth, do not panic; you can still get support and ask a SARC, SARCS, The Rowan, or the police what options remain.

  7. Make a private note only for yourself if it helps.
    Write a few bullet points such as approximate time, place, names, witnesses, injuries, messages, or anything you are worried you might forget. This is not a statement and does not need to be complete.

What can wait

  • You do not need to decide today whether to report to the police.
  • You do not need to decide what label to use or whether it was serious enough.
  • You do not need to give a full statement before you have support.
  • You do not need to contact the person who hurt you.
  • You do not need to tell family, work, school, or university until you have support and a simple plan.
  • You do not need to know what you want long term before asking for help now.

Important reassurance

Feeling numb, foggy, ashamed, frightened, unsure, or unable to make decisions can happen after sexual violence. Not knowing what to do first does not mean you are doing anything wrong. One small contact with a specialist service is enough for now.

Scope note

These are first steps to stabilise the moment and reduce the chance of rushed, harmful decisions. Later choices about reporting details, medical care, advocacy, workplace or education issues, and legal options may need help from a specialist advocate, healthcare professional, or legal adviser.

Important note

This guide is general information, not medical, legal, counselling, therapeutic, or professional advice. If you are in immediate danger or need urgent medical help, call 999.

Additional Resources

Closely connected guides that may be useful during the same situation or its immediate aftermath.

About this guide

This guide was produced and is maintained by PanicStation.org using its published editorial process. Official and specialist sources are checked where relevant, and AI-assisted tools may be used for drafting, organisation, and consistency checks. The site operator remains responsible for publication, revision, and removal decisions.

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