Mugged at knifepoint

I am currently living abroad and while I was walking to a friend's apartment a guy came from behind me and pulled out a 6-7 inch knife and started yelling at me in Spanish. I screamed and then threw him my phone and backed up and luckily he ran away. This only happened 3 days ago, but I feel like I need help coping with this situation. I keep replaying the event over and over in my head. If I were living in the United States, I would honestly probably go see a psychologist to talk about what happened and how to deal with the anxiety and stress that it is causing me. I am living in a Spanish speaking country and very few people speak English here so it isn't an option. I am decent at regular conversation in Spanish, but my level is not high enough to talk about what happened in the way that I need to.
Does anyone have any coping strategies or advice on how to feel less anxious? I am very skittish when I walk anywhere now, even in the day. I imagine pretty much any man that I pass on the street is going to pull out a knife on me. I know it has only been 3 days, but I feel like I am never going to go back to feeling normal.

I think you are doing the right thing to talk it out, but also be aware that there are some big differences in cultures when you are abroad. I would take someone with me when walking. Gain that confidence in walking alone gradually. It was probably a random event and not personally against you. But also do not get in such a predictable pattern that you are an easy target. Be careful.

The only way I ever worked through my PTSD, was by actually facing my triggers n writing down any thoughts or dreams or hallucinations I had relating to the PTSD.

As to anxiety itself, I use lavender essential oil to help me calm. I also do diaphragm breathing, visualization, and muscle relaxation. Sometimes exercising helps also as it gives me something else to focus on and produces certain endorphins in the brain. Another thing that can help is calming music - like nature sounds, or bamboo music, or water sounds, or even some soothing classical if you like that.

Hi Mklong,

I am sorry you went through that experience. It sounds truly horrendous.

Seems the first two posters already gave excellent suggestions. It is really dependent on you and what you need. Everyone has a different experience with trauma; what will traumatize one person may not traumatize the next. That is why it is important to be proactive in seeking help. Asking for help her on the forums is a very good start, however, despite the fact you are in a Spanish speaking part of the world, surely there will be someone who speaks english and offers some kind of psychological assistance.

Do you have a former therapist or mental health professional that you can get in touch with? Perhaps that could be a good way to get the ball rolling. Or, there are plenty of professionals who do online sessions too.

I would concentrate on doing what feels right. The worst thing you could do is isolate and not go outside at all. Yes, there is a possibility that things can happen again, there always is... But if you validate your feelings and remain aware of fears tendency to limit and control us, I believe you can take baby steps in the right direction.

Remember, you are safe now. Perhaps the past will play over and over again, but it has only been a week or so. In time it should get easier.

Thanks,
HD7970ghz