Welcome to this safe space, where help and support are here for you.
I can SO identify with what you say about being unable to get the thoughts out of your head. I too have recently been triggered and have been thinking constantly over the last few days about my own childhood trauma.The thing about triggers is that we never really know when they are going to happen ..... life doesn't come with the scary warning music, like it does in the movies.
I find it helpful to ground myself; to bring me back to HERE and NOW. To take notice of what I can see, hear, feel, taste and touch. For example, as I write this, I can SEE the Football on the television, I can HEAR the football on the television, I can FEEL the pillow that sits at my back on my couch, I can TASTE .... that my teeth need a clean! And I can TOUCH the sofa that I am sitting on, and the towel that is covering my slightly cold knees.
But also, there is more help too. There's an organisation called CAV - Centre Against Violence - in North East Victoria - who provide support and other services for those who are survivors of sexual assault. The website is: https://centreagainstviolence.org.au/ and could be worth your while to check it out? I know that personally, if it weren't for organizations like that one, I reckon I would not be here today. They were truly wonderful and so supportive.
There's another organisation called 'The Blue Knot Foundation' and they too help survivors of sexual assault. The website for The Blue Knot is: https://www.blueknot.org.au/
Anyway, I do hope that helps a little.
I myself have an awesome support network, and am currently using every bit of it. Why? Because I deserve to be well, and not taunted by my past. And I firmly believe that this current re-activation of my PTSD and nightmares will be short lived. So long as I just keep up with the support, and keep bringing my mind back into the 'now'.
I know that sometimes it can feel like it's never gonna end. And maybe to some degree it doesn't? But what can and DOES happen (at least for me it has anyway) is that, with help, it gradually loses its power to overwhelm you.
Anyway, that's all I got for now.
Take care. I'll be thinking of you. xo