After a sexual assault, your brain and body are often in a state of high alert. In New Zealand, there is a clear, supportive system designed to help you regain control at your own pace. You do not have to make all your decisions immediately.
If you are in immediate danger or need urgent medical attention, call 111.
1. Immediate Safety and Evidence (The First 72 Hours)
If the assault happened very recently, there are steps you can take to preserve options for the future, even if you aren’t sure about reporting yet.
- Try not to “wash away” evidence: If you think you might want a forensic exam, try to avoid showering, bathing, brushing your teeth, or changing your clothes. If you do change, put the clothes you were wearing in a paper bag (not plastic).
- Don’t worry if you already have: You can still get medical help and report the assault even if you have showered. Your health is the priority.
- Seek a SAATS Medical: A Specialist Sexual Assault Medical Service (SAATS) is a free, confidential service. You can have a “Health and Safety” check (for injuries, STI prevention, and emergency contraception) without committing to a forensic exam or a police report.
2. Your Reporting Options
In New Zealand, you are in the driver’s seat regarding the police.
- Option A: Formal Report. You talk to the police, and they begin a criminal investigation.
- Option B: Information Only. You can tell the police what happened so it’s on record, without pushing for a full investigation or charges right now.
- Option C: No Police. You can access all medical and “Sensitive Claims” (counselling) support without ever involving the police.
3. Accessing Specialized Support
You do not need a GP referral or a police report to get help.
- Safe to Talk (24/7): Call 0800 044 334 or text 4334. They are the national gateway for sexual harm. They can listen, give advice, and connect you with local crisis builders like HELP (Auckland/Wellington) or Rape Crisis.
- ACC Sensitive Claims: ACC provides fully funded therapy for anyone in NZ who has experienced sexual violence (recent or historic).
- You get up to 14 hours of therapy and 30 hours of other support (like social work) immediately.
- Visit Find Support to choose your own therapist.
4. Self-Care: The “Window of Tolerance”
After an assault, you may flip between feeling “hyped up” (panic/anxiety) and “shut down” (numbness/dissociation).
- If you feel panicked: Use “heavy” sensations. Push your hands hard against a wall or wrap yourself tightly in a blanket to “feel” your boundaries.
- If you feel numb: Use “sharp” sensations. Sniff a strong scent like lemon or peppermint, or hold an ice cube to bring your senses back online.
Summary of Contacts
| Service | Contact Info | Best For |
| Safe to Talk | 0800 044 334 / Text 4334 | Immediate crisis support & info |
| HELP Auckland | 0800 623 1700 | 24/7 specialist crisis response |
| SAATS Link | saats-link.nz | Finding a specialist medical clinic |
| ACC Find Support | findsupport.co.nz | Finding long-term free therapy |
Staying Safe and Sane 