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I was...

The person who harmed me was a...

I identify as...

My sexual orientation is...

I identify as...

I was...

When this occurred I also experienced...

Welcome to Our Wave.

This is a space where survivors of trauma and abuse share their stories alongside supportive allies. These stories remind us that hope exists even in dark times. You are never alone in your experience. Healing is possible for everyone.

What feels like the right place to start today?

“Healing to me means that all these things that happened don’t have to define me.”

Message of Healing
From a survivor
🇦🇷

i feel like it is 1 step forward and 2 steps back, reminding myself my worth

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  • Story
    From a survivor
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    #20

    At the age of four, my mom used to take me out to the trunk of her Jeep and beat me for 20-30 minutes at a time. She would hit me, pull my hair, and scream profanity at me. The physical abuse lasted until I was 11-years-old, and she only stopped once CPS got involved. My dad knew; he did nothing. At the age of 6, I got sexually molested at school by another female. My mother told me it was not molestation, and that I was just "playing around." At the age of 11, I was sexually abused by the neighborhood boys. They were in their mid-teens, and would touch me inappropriately, rub their penises against me, and tell me inappropriate jokes. At that same age, I was also dry humped on the face by multiple boys who I considered friends. At the age of 16, I was raped by a 26-year-old man. He groomed me beginning at the age of 14-years-old, and convinced me he was a safe person. At that same point in my life, I was raped by a 23-year-old that I had known for two years and considered safe. He took me to a room where we could "be alone" then proceeded to force himself on me. I was crying and telling him to stop, but he didn't stop. I dated him for three months after that, and he continued to pressure me into sex and emotionally abuse me. Starting at the age of 14-years-old, I began getting harassed online. I stupidly gave out my phone number and address to someone I had trusted, and they were posted on 4chan (a public image board). I was harassed daily: I received death threats; I received threatening phone calls; I would receive calls to my school. I then found out that the person I trusted killed a girl in his home city, and that they had proof I was going to be the next victim. At the age of 17, my step-dad physically assaulted me and almost broke my wrist. He put a cigarette out on my head, strangled me, and threatened me. My mom watched, holding the phone, and told me it was my fault for "not leaving when [she] told [me] to." The only help I got was from a neighbor who saw me run out of the house, covered in blood. That same year, I was kicked out because I refused to lift the restraining order off of my step-dad, and my mom gave me an ultimatum. I refused and went to live elsewhere. At the age of 18, I moved in with my first serious boyfriend. He was abusive and cheated on me multiple times. He would call me every name in the book and threaten to harm me and break my belongings. I did not get away until I was just turning 19. At the age of 20, I moved in with my dad. My step-mom was jealous of my dad and I's relationship and physically assaulted me and kicked me out on my 21st birthday. My dad did nothing again. At the age of 21, I developed life-threatening bulimia and anorexia and began drinking heavily to self-medicate. My fiance helped me through these disorders and saved my life. I am now 24-years-old and have many stable and healthy relationships--both in friendship and love. I am also receiving help via medication for C-PTSD, GAD, and major depressive disorder. I began therapy recently, too, and am learning to confront my traumas and move on. It's hard, and there are many things I remember each day that send me into a panic, but I want to heal and reclaim my innocence, power, and self-worth.

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    You are so important. Thank you for being here.

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  • “We believe you. Your stories matter.”

    Story
    From a survivor
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    #178

    I didn’t realize that what happened to me was sexual assault until a few years after it happened. I had always felt weird about it, something was off. Until I was in a Facebook group with a bunch of girls, sharing stories about how we lost our virginity or something, and one of them privately messaged me telling me she was a survivor as well... at first I was kind of confused, it still didn’t register, then after talking it out with her, it hit me... I was raped. It was right before I turned 21. I didn’t drink, but was at a party with several friends who were all drinking. It was after a concert, he was in the band. I had known him for a few years, had always had a crush on him. He’s about 4 or 5 years older than me. He was always so nice and everybody loved him. The party was dying down and everyone left except the people staying there(it was about an hour away from where we lived). We started making out, I was into it of course. But I was a virgin, so when he started to try going further, I told him. He backed off a little, then started again. I thought, I’m 21, I trust him, I like him, maybe I might as well finally do it. So I let him. I got nervous and scared though and asked him to stop. I tried to gently push him back a little. He wouldn’t. He kept saying “just the tip, I’ll just put the tip in.” I still tried to push him back but he wouldn’t stop. So I gave in. Then he kept wanting to go further, longer. I started pushing back again, trying to back myself away. “Just a little more, just a little longer, it’s okay it’s okay.” I don’t remember what I did or what happened after. I felt so weird. I didn’t fully understand what happened. I told my two best friends about it, not all of the details or anything, but they knew I slept in the same room as them so I was just like yeah so I finally lost my virginity, and they were excited for me. Again, we all loved him. I never would have imagined he’d hurt me. The thought didn’t even cross my mind. Back then I thought it was only considered rape if it was a stranger attacking you in a dark alley or something. Not someone you’ve known, you trusted, you liked... but he did. He literally took my virginity from me.

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  • We all have the ability to be allies and support the survivors in our lives.

    Story
    From a survivor
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    Just words. Dirty Words

    Just words. You have trouble talking about these things. You realize you have trouble talking about a lot of things. You remember being excited about your first job at Company Name. One of your friends works there and you know a lot of people work there as a summer job. It’s the 1990’s and it’s been grandfathered in that they can pay you less than minimum wage because it’s like a part time training experience for students getting their first work experience. Like a newspaper route. Those are for boys. You got so excited after being nervous you asked for an application along with your friend. You don’t remember meeting him then. So many people want to get chosen for that crap job because for some reason it’s become a sought after thing among the cool kids. You do remember the phone call that you can come for an interview. Walking home you wonder if being cute and having larger breasts than most almost freshman girls had something to do with it. You met Name and remember him for sure this time. The way you look has been a curse far more than a blessing. One reason people would not feel that bad for you. 'God sure blessed you, honey." You have so many bad memories, blocked memories, repressed memories because of Name. You are having second thoughts as tears build up. You need a drink. You quit drinking years ago and today you have three months and eight days sober. Your record is nine months and two days. You are strong. Most of the time. You are hollow. All the time. Name wasn’t the last but he was the first. You change his name although you don’t want to. He is the symbol of your hatred of all that is wrong with men. You were tricked. Name got what he wanted from you. Too many times. Too many times before you stopped going back. Just stopped. You could have just stopped after the first time he held you close and caressed you before your mom picked you up that night. The first time. You still don’t understand or forgive yourself for that. You had let a boy at a party and a boy at an 8th grade dance put their hand up your shirt. You had liked it so much those times. It had been exciting and happy. Name did not make you happy. You went back. You want to talk about something else now. Not the other men who thought your body was their plaything. Not the time you went to Ireland with your Aunts and mom. You miss mom. That was a good trip. You got back to that a lot. You sat down to talk about things you don’t talk about. On a family trip to Adventureland you asked your cousin if was considered losing your virginity of a boy did it to your boobs. You pretended it was a cute boy, not Name. It was hard to breathe with him sitting on your torso thrusting. You sometimes break things and scream. Never when your son is around. You have two jobs and don’t really like the one that pays the most. Your college degree does not count much. How much life is wasted on despair and doubt and taking the wrong path? You feel relief when he finally finished. You hate when he finishes because you know he is stealing his ultimate pleasure from you when he has a wife. He acts like it was just another day at work to keep you on his leash. You are pathetic. His remnants are inside you every time you go home after closing with him. Just another miserable day in the life. You say nothing. You tell no one. You are worthless except as a vessel for him. Your parents say nice things to you, about you. They always have. They have to. They don’t know what you really are. A black shame is the times you felt pleasure in your body while he was doing it do you. At least while you remained quiet and motionless there was some dignity. Defiance. Insult to him. When your body and voice reacted like you liked it it was a betrayal. Like you liked that tub of disgusting man on top of you and inside of you, fucking you on that tile floor, kissing you like a lover. You befriended a group of guys by mid high school. Over a year after Name was more than thorn in your soul. A deep callous. The group figured out what you were. They played football. They were important and had strong will. They shared you and passed you around. They told you they loved you. That you were the coolest girl. They took what they wanted when they wanted. Why? Name 2 was you lab partner for biology. He was the first. He was the only one your age. You went in his car for lunch and met some others. They wanted you. You volunteered. It is all you are good for. Draining them of their juice so they can be happy and feel like men. So you can feel empty and dirty. Even after they graduated they got together for group fun, or had you sneak out at night to go for a ride. You headed far west after you graduated. A fresh start. An exodus. An escape. You went to one reunion. The ten year reunion. Name 2 came with his wife. He introduced you as his ex-girlfriend. You let hm take you to the disabled restroom and have his quickie. You went to the bars afterward and ditched your real friend and let Name 3 take you back to his hotel room to live his fantasies just because he claimed that he always loved you. They say attractive people have sex more frequently with more partners than normal people. The darkness behind that statement is that for females it is no always because they want it that way but because of the relentless pressure from men and how they will do anything if they get the opportunity. You are not a nice innocent girl. Would you have been if it had not been for Name like you want to think? Would you have let your much older cousin you barely know take you back into the woods with him behind their house to the shack where he smokes pot after a wedding. Then wait there for him to call his friends after he found out you were a bad girl and wait for them too. Swatting flies in your underwear while you waited for them. You did not drink because your mom did not allow it even though kids younger than you were. But your cousin and his local friends did. Four of them counting your cousin old enough to be your uncle. Still, you acted like you liked everything they did. They took it so far like you were the world's greatest toy. Porn star, they called you like it was the best thing you could be. The anal was excruciating. It was easier to just wash off all your makeup than to try to fix it after all the sweat and sticky. Smiles and complements followed by the deep hollow feeling of total isolation in the station wagon on the way back home from Kansas city. Hating Name and feeling like you betrayed your aunt because one of them was her fiancé. You got an infection and it was embarrassing when the doctor told you. At least it was a female doctor. The idea of a male gynecologist is unnerving. The one time you were examined by one was terrifying. You were in college. He was way too thorough and talkative like he was working up to asking you out on a date and you decided never again. The only one you ever had that did not wear gloves for the breast exam. The most sensual digital vaginal exam you ever had to check the cervix and ovaries for pain. Was his thumb supposed to be brushing your clitoris? You even wonder if he was recording it on his phone that you saw him adjust twice as it was peaking out of the breast pocket of his lab coat. His stupid November mustache he asked you if you liked. So some days you don’t eat. You exercise to maintain the body they want. It gives you value to them. You are nothing. People always say nice things. Hollow things. What if you had never met Name? What if you never got fucked on the floor for $3.45 an hour. On your back, on your hands and knees, sometimes even on top of him. Your first orgasm on that floor that smelled like stale milk and bleach. Having to tell your mom pick you up 45 minutes after the place closes for your cleaning duties. You used tampons just to keep from his semen leaking out on the way home. You pretended to be a virgin when you were far from it. He told you not to worry because he had a vasectomy. That part must have been true. You don't got on dates even though they always try to set you up. Not a chance. Your son is a good excuse. And a real reason. Real love. The Earth spins in space. Why can’t it just freeze and die like me? Your boss doesn’t go all the way with you because he won’t cheat on his wife. You give him oral because he doesn’t think that counts. Preserves his purity. He says he wants to so badly, like he can take whatever he wants from you but he is strong and valiant. You are nothing. He is handsome. You let him kiss you and fondle you. You long for his touch. He is not a great man but you long for him. The closest thing to a good man you have known. A father figure. Your son needs a father figure. He is everything. He deserves better. He loves you. He tells you are a good mom and that is worth enduring the world for as long as it takes. You put on a good face but he knows you are hollow, deep down. A wounded duck pretending to be a swan. Always pretending. Was there no pretending before Name? Maybe not. The days begin and your mind pretends and it is hard and the days end. Bad dreams on both ends. Will he be a good man? The funny thing is you want him to be a prince because he is your prince but even if he is like most men you want his total happiness. You want beautiful girls, good times, and strong friends for him. You exist to fake it and to have let those men enjoy you but mostly to give your son the best life possible beyond you. You are not worthless. It is not your fault. You are stronger than you know. Hollow words. They have to say it. They always have. No creativity. No insight. No truth. Just words.

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  • Message of Healing
    From a survivor
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    I believe that God has given me a second chance and I'm not going to blow it. I am so happy and have peace in my home. People feel sorry for me because I don't have contact with my family, but what they don't understand is that I have peace. Peace is far more important than family after what I've been through. I have a service dog to protect me from them. She's a pitbull and extremely protective of me. So if they come after me it better be with a gun because that's the only way they're going to get to me. I also have a cat and they're my family now. God has blessed me immensely since leaving the abuse. The Bible says that God will give you double what you've lost due to abuse. I can attest to that. I have a beautiful apartment that is a secured building so you can't get in unless you have a key. I live on the second floor, so they can't get to me by breaking in. My ex-husband and daughter broke into my other home, stole my 2 English Bulldogs, and killed them just to hurt me. I've had to move 5 times because they keep finding me. It doesn't help that if you Google someone's name you can find out where someone lives. Along with teaching the legal system about abuse, the internet also needs to learn how people use it not for good, but for abuse. God has blessed me with a beautiful car, GMC Acadia Denali. If either of them knew that, they would be furious because their goal was to destroy me. God wasn't about to let that happen.

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  • Story
    From a survivor
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    SpeakUp

    SpeakUp
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  • You are surviving and that is enough.

    Community Message
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    PTSD developed in middle school.

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  • You are wonderful, strong, and worthy. From one survivor to another.

    Story
    From a survivor
    🇺🇸

    (Name)- Believe in Survival

    I got married when I was 25 years old. I truly thought it was going to be just an amazing thing. I had never lived away from home and was immediately now married and moving away from my home, friends and family for my husband's new job. The first few months were truly a honeymoon and I thought if this is the rest of my life then I scored!! My ex was in the military and had finished his service right before we married. We moved for his new job and after a few months the PTSD and stress took a toll on him. That's not an excuse it's the truth I saw it manifest and change. His outbursts always ended with the person closet to him, which was me. The first time I was in complete, utter shock. This could not be happening to me. I was from a good family, I was educated and intelligent, I was starting a great career myself, how could I allow myself to be hurt on a regular basis. Every time there was the apologies, the promise to get help, the cooling off time where we had some happy times and then here we went again. I didn't have the courage to leave, I was so ashamed and scared to tell my family. What would they think? Would they blame me the way he did? Would they tell me to stick it out because I was raised that marriage is hard and you have to stick with it and work it out. I tiptoed every day for 2 years but it still happened. Hospital visits for "falls" and other "accidents" became a regular thing. I was miserable and felt hopeless how did I end up there, how could this be my life. I finally confided in a co-worker who never judged me just listened. One day she said if you're not going to leave than don't be a victim, fight back. Give it as good as you get it. Not sure that was the best advice as it started a cycle of back and forth abuse that was in no way healthy. I took a baseball bat to knees while he slept and I ended up arrested. there was many more instances of him hurting me and me hurting him I was now 3 years in to being abused and one year in to becoming an abuser. NOT GOOD. I had some reprieve as my ex took a job in another state for a few years so did long distance but the abuse was still real when he was home. I never thought I would be happy to find out my husband was cheating on me but 8 years in a woman showed up at my door and said she was pregnant with my husband's child. I literally hugged her. I was free, it was over. I packed up up stuff and my car and left. I called him from the road to let him know what happened and said I wanted a divorce. He did not give it easily but I finally was able to go. I found out I was pregnant a month after I left. My ex has never and will never know he has a son. There was no way he would ever be able to teach him to be an abuser. After much therapy and many years of building an amazing life I can finally say I found healing. I have the most awesome son is truly a man and the kindest soul you'll ever meet. 25 years since I married and I still don't have the courage to meet anyone or get involved but life is good. I just want to do what I can to help others.

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  • Taking ‘time for yourself’ does not always mean spending the day at the spa. Mental health may also mean it is ok to set boundaries, to recognize your emotions, to prioritize sleep, to find peace in being still. I hope you take time for yourself today, in the way you need it most.

    Story
    From a survivor
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    Shattered Believes- Name

    The first time I saw my rapist I was attracted to him. He was so good-looking. I learned soon after that he was married, and I had recently become friends with his wife. I realized they were married about three days after I saw him. I do not pursue relationships with married men, so that is where my interest in him ended. He was constantly asking me inappropriate questions about how big my breasts were and asking to touch them whenever she wasn't in the same room as him. I refused to answer. In the early hours of Date, he made his move. This was the day my son turned 10. My son spent the night at their house. I was hanging out with them at their house late and the wife fell asleep. he started trying to get in to my shirt and I kept pushing him away. He still persisted and eventually was able to successfully get to my breast. He got up to get dish soap (I don't know what he planned on doing with it) and I left. I went home and hung out upstairs for a little bit before going downstairs to where my room was. When I walked in he stepped out and stood between me and the door. I don't know how many times I told him no and that I was not sleeping with him, but he just stood there and smiled at me as he hunted me like prey. he overpowered me and pushed me onto my bed. I tried to hold my pants up but he managed to remove them anyways. My thoughts were that he was stronger than me, I didnt want to get physically hurt and destroy my son's tenth birthday. I stared at the ceiling the whole time. I smelled his cigarette breath and felt his saliva on my breast. I acted like I wasnt there at all. When he was done he asked if it felt good, and I responsed yes. He said "good, now your mine and I can have you at any time I want". He left taking the condom with him. i curled into a ball and cried. I texted my best friend and said "I think I was just raped but I'm not going to report it". she responded with "I'm so sorry hun". I didn't want to hurt his wife or ruin his faminly so i choose to keep quiet. That night he came and had some of the ice cream and cake my son had. The look he gave me, that stupid smile...terrified me. I had a panic attack and went to my room to cry. My roommate joined me and I told her what happened, and that I wanted to call the cops. There were two cops, a man and woman. They accused me of making a false accusation to get revenge and made me feel so small. The female asked me "Did you enjoy it?' I believe in honestly, so I said "Did my body respond? yes, Did I enjoy it? NO". He went into hiding as my landlord told him I reported. The neighbors called me a slut and a liar, I moved to get away from the whole thing. In the end the cops dropped the case without even talking to him. I'm studying to be a lawyer and I hope to make changes so victims don't have to go through what I did. If you have read my whole story thank you, I know its long.

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  • Story
    From a survivor
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    was i groomed or just sexually assaulted?

    i know that i was sexually assaulted/taken advantage of (cocsa) but what i really want to know is if i was groomed. if you read my story, please tell me what you think. this happened to me 7+ years ago. i was 12 when i met my abuser, who was 13, through his girlfriend at the time because she told me he wanted to talk to us (since me and my brother were friends with her) and within two days i was already telling him i loved him, he became my best friend (pretty much my only irl friend other than his girlfriend, i was also extremely isolated at home because my parents were constantly working so i was alone most of the time which i spent calling and texting and facetiming him) and i was struggling mentally especially with my bpd at that point. to me, i wanted to be special, i wanted to be his favorite (over my brother because my brother was everyone’s favorite) and when i felt like he was choosing me and saying he wanted me more because he was more physical with me than he was with my brother when he assaulted me (something that’s really interesting about him is that in person, he was really stand-off ish, like he didn’t really initiate a lot of physical contact and he would sort of keep his distance but then it made the moments when he would do something like even just hold my hand while walking down the hall it was like he had given me this incredible gift so i craved it because he was so withholding in person) he would repeatedly tell me that he was turned on by me even though i identified as asexual at the time (i did start to respond to what he was saying about being turned on by saying i was “romantically turned on”—even though i didn’t fully understand what it meant, i understood the basic concept—and he would respond that he was turned on the other kind of way), he technically didn’t go as far as he could have, when he brought up the story of how he and his girlfriend first kissed, i asked him how far they had gone and i don’t know why but i did and he told me (which i sort of understood conceptually but didn’t fully know what it meant) like he didn’t talk about what my fantasies of having sex with him would be like but he did still emphasize his sexual attraction towards me, he told me, “you’re mine, now. forever.” it felt like he was claiming me, branding me as his. he said that before he had even done anything to me. eventually, i confessed that i wanted to kiss him and he asked if i wanted him to be my first kiss. i originally agreed enthusiastically. i felt like i was special because he was choosing me, that i was his favorite because he wanted me. but as soon as it actually happened, i didn't want it anymore. everything I did to try to stop him (pulling away, pushing him away, freezing, even biting him) did nothing, he would pause just long enough to respond dismissively to my attempt and keep going (ex. "that was physically nothing. you made it sound like you knew how to kiss." "you don't know what turns me on, do you?" "don't worry, i'm not taking anything off."). like when i told him that my mom wanted us to keep the doors open, he replied, "what, does your mom think i'm gonna fuck you or something?" and closed them as soon as we got up to my room. he kissed me for hours until my skin stung. he rarely asked or gave any indication that he was going to do something, he would just do it. he put his hands around my waist and hips. he only ever asked if he could kiss my neck and because i was heavily dissociating the entire time (to the point where i was having an out of body experience constantly), my head just fell forward in this automatic nod. he kissed it so roughly, it felt like my skin was being rubbed raw, it felt like rope burn. except my body was responding with pleasure, it felt like a high. at one point, he tugged down on the collar of my shirt (which is when he “reassured” me that he wasn’t taking anything off), i was so scared i thought i was going to die. i thought he was going to rape me. even though he didn't, it was the worst experience of my life.

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  • Message of Healing
    From a survivor
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    Being believed

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  • Story
    From a survivor
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    He was my friend, my lover, but he was also my truest enemy.

    Dear K, I met you when I was only 11, I was lonely, vulnerable, and so sad. At the time, everyone was calling me a slut and a prostitute for simply having breasts and curves. When you would talk to me, you never made me feel ugly or disgusting, you made me feel appreciated and loved. Our friendship was "beautiful" at first, you would always ask me how I was, what I was going to do after school, but I never realized that you wanted to control every living moment of mine. At age 12, when I said no to you asking me out, you would ask me out every single day, first, it was a hand on the shoulder, then a shove into the lockers, then yanking my hair and hitting me and slapping my butt. I couldn't escape you because you were always there, at class, at lunch, in front of my locker, outside school, on the train, in the grocery store, and even on my doorstep. At age 13 I couldn't be myself without you, I knew how terrible of a person you were, but you were the only one who would talk to me, spend time with me. I felt like I deserved how you treated me, so I would do anything to make you happy, so you wouldn't hit me. I would wear the clothes you liked, smile and laugh when you wanted me to, let you touch me inside out, but that was never enough for you. You pushed me to my limit, you drove me insane that my body couldn't stop you from stealing from me. I couldn't scream, I couldn't wriggle around, I couldn't say no, I was just paralyzed, numb, but my brain was on fire because I knew I should've been fighting back. When my friend realized what you had done to me, he never let you go near me again, but you still stole from me. I can't sleep without having nightmares of you, without hearing you whisper how you would steal more from me, without feeling your touch and wincing whenever someone hugs me. I am scared that if I open up again, I will only be robbed again. Whenever I see you, I shudder at the mere reminder of how you owned and brainwashed me. I am still healing, and always will be. My promise to you is that I will never let you hurt another girl again and that I will forever be an advocate so that we survivors can have a voice. So that I can have my voice again!

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  • “To anyone facing something similar, you are not alone. You are worth so much and are loved by so many. You are so much stronger than you realize.”

    Story
    From a survivor
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    Flowers bloom after the rain.

    Flowers bloom after the rain.
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  • Story
    From a survivor
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    Childhood Sexual Trauma Story and Question

    When I was about 10 years old, one of my friends (same age, also female) and I were sitting facing each other in a hammock. She placed her foot between my legs and started rubbing, and she was holding a four year old and we were in the same room as numerous adults. I didn't say anything but I wonder now if it was out of shock, confusion, fear, or maybe even enjoyment? Other times she would make me hump pillows with her, or even touch me inappropriately. The one time I was going to spend the night at her house was a little while after these initial experiences, and I vividly remember being so afraid to even go into her room that I burst into tears and ran back to my parents begging to go home. I can't remember how far we ever went, or how often anything occurred, and the memories that I have now were repressed for over 10 years. For a long time I convinced myself that I was making it up. However, around that same age when this sexual stuff started happening, I became afraid of being touched by anyone (even my parents) and the same friend would force me to hug her and she would hold me still and kiss my cheek. I've struggled with physical touch ever since, and also became addicted to pornography at a young age (I've worked past that now, thankfully). Wondering how this experience would be classified? It's been really bothering me ever since those memories started coming back, and I think I'm confused as to whether it was abuse or just sexual trauma in some way.

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  • “I have learned to abound in the joy of the small things...and God, the kindness of people. Strangers, teachers, friends. Sometimes it doesn’t feel like it, but there is good in the world, and this gives me hope too.”

    Welcome to Our Wave.

    This is a space where survivors of trauma and abuse share their stories alongside supportive allies. These stories remind us that hope exists even in dark times. You are never alone in your experience. Healing is possible for everyone.

    What feels like the right place to start today?
    Community Message
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    You are so important. Thank you for being here.

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  • Story
    From a survivor
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    #178

    I didn’t realize that what happened to me was sexual assault until a few years after it happened. I had always felt weird about it, something was off. Until I was in a Facebook group with a bunch of girls, sharing stories about how we lost our virginity or something, and one of them privately messaged me telling me she was a survivor as well... at first I was kind of confused, it still didn’t register, then after talking it out with her, it hit me... I was raped. It was right before I turned 21. I didn’t drink, but was at a party with several friends who were all drinking. It was after a concert, he was in the band. I had known him for a few years, had always had a crush on him. He’s about 4 or 5 years older than me. He was always so nice and everybody loved him. The party was dying down and everyone left except the people staying there(it was about an hour away from where we lived). We started making out, I was into it of course. But I was a virgin, so when he started to try going further, I told him. He backed off a little, then started again. I thought, I’m 21, I trust him, I like him, maybe I might as well finally do it. So I let him. I got nervous and scared though and asked him to stop. I tried to gently push him back a little. He wouldn’t. He kept saying “just the tip, I’ll just put the tip in.” I still tried to push him back but he wouldn’t stop. So I gave in. Then he kept wanting to go further, longer. I started pushing back again, trying to back myself away. “Just a little more, just a little longer, it’s okay it’s okay.” I don’t remember what I did or what happened after. I felt so weird. I didn’t fully understand what happened. I told my two best friends about it, not all of the details or anything, but they knew I slept in the same room as them so I was just like yeah so I finally lost my virginity, and they were excited for me. Again, we all loved him. I never would have imagined he’d hurt me. The thought didn’t even cross my mind. Back then I thought it was only considered rape if it was a stranger attacking you in a dark alley or something. Not someone you’ve known, you trusted, you liked... but he did. He literally took my virginity from me.

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    Just words. Dirty Words

    Just words. You have trouble talking about these things. You realize you have trouble talking about a lot of things. You remember being excited about your first job at Company Name. One of your friends works there and you know a lot of people work there as a summer job. It’s the 1990’s and it’s been grandfathered in that they can pay you less than minimum wage because it’s like a part time training experience for students getting their first work experience. Like a newspaper route. Those are for boys. You got so excited after being nervous you asked for an application along with your friend. You don’t remember meeting him then. So many people want to get chosen for that crap job because for some reason it’s become a sought after thing among the cool kids. You do remember the phone call that you can come for an interview. Walking home you wonder if being cute and having larger breasts than most almost freshman girls had something to do with it. You met Name and remember him for sure this time. The way you look has been a curse far more than a blessing. One reason people would not feel that bad for you. 'God sure blessed you, honey." You have so many bad memories, blocked memories, repressed memories because of Name. You are having second thoughts as tears build up. You need a drink. You quit drinking years ago and today you have three months and eight days sober. Your record is nine months and two days. You are strong. Most of the time. You are hollow. All the time. Name wasn’t the last but he was the first. You change his name although you don’t want to. He is the symbol of your hatred of all that is wrong with men. You were tricked. Name got what he wanted from you. Too many times. Too many times before you stopped going back. Just stopped. You could have just stopped after the first time he held you close and caressed you before your mom picked you up that night. The first time. You still don’t understand or forgive yourself for that. You had let a boy at a party and a boy at an 8th grade dance put their hand up your shirt. You had liked it so much those times. It had been exciting and happy. Name did not make you happy. You went back. You want to talk about something else now. Not the other men who thought your body was their plaything. Not the time you went to Ireland with your Aunts and mom. You miss mom. That was a good trip. You got back to that a lot. You sat down to talk about things you don’t talk about. On a family trip to Adventureland you asked your cousin if was considered losing your virginity of a boy did it to your boobs. You pretended it was a cute boy, not Name. It was hard to breathe with him sitting on your torso thrusting. You sometimes break things and scream. Never when your son is around. You have two jobs and don’t really like the one that pays the most. Your college degree does not count much. How much life is wasted on despair and doubt and taking the wrong path? You feel relief when he finally finished. You hate when he finishes because you know he is stealing his ultimate pleasure from you when he has a wife. He acts like it was just another day at work to keep you on his leash. You are pathetic. His remnants are inside you every time you go home after closing with him. Just another miserable day in the life. You say nothing. You tell no one. You are worthless except as a vessel for him. Your parents say nice things to you, about you. They always have. They have to. They don’t know what you really are. A black shame is the times you felt pleasure in your body while he was doing it do you. At least while you remained quiet and motionless there was some dignity. Defiance. Insult to him. When your body and voice reacted like you liked it it was a betrayal. Like you liked that tub of disgusting man on top of you and inside of you, fucking you on that tile floor, kissing you like a lover. You befriended a group of guys by mid high school. Over a year after Name was more than thorn in your soul. A deep callous. The group figured out what you were. They played football. They were important and had strong will. They shared you and passed you around. They told you they loved you. That you were the coolest girl. They took what they wanted when they wanted. Why? Name 2 was you lab partner for biology. He was the first. He was the only one your age. You went in his car for lunch and met some others. They wanted you. You volunteered. It is all you are good for. Draining them of their juice so they can be happy and feel like men. So you can feel empty and dirty. Even after they graduated they got together for group fun, or had you sneak out at night to go for a ride. You headed far west after you graduated. A fresh start. An exodus. An escape. You went to one reunion. The ten year reunion. Name 2 came with his wife. He introduced you as his ex-girlfriend. You let hm take you to the disabled restroom and have his quickie. You went to the bars afterward and ditched your real friend and let Name 3 take you back to his hotel room to live his fantasies just because he claimed that he always loved you. They say attractive people have sex more frequently with more partners than normal people. The darkness behind that statement is that for females it is no always because they want it that way but because of the relentless pressure from men and how they will do anything if they get the opportunity. You are not a nice innocent girl. Would you have been if it had not been for Name like you want to think? Would you have let your much older cousin you barely know take you back into the woods with him behind their house to the shack where he smokes pot after a wedding. Then wait there for him to call his friends after he found out you were a bad girl and wait for them too. Swatting flies in your underwear while you waited for them. You did not drink because your mom did not allow it even though kids younger than you were. But your cousin and his local friends did. Four of them counting your cousin old enough to be your uncle. Still, you acted like you liked everything they did. They took it so far like you were the world's greatest toy. Porn star, they called you like it was the best thing you could be. The anal was excruciating. It was easier to just wash off all your makeup than to try to fix it after all the sweat and sticky. Smiles and complements followed by the deep hollow feeling of total isolation in the station wagon on the way back home from Kansas city. Hating Name and feeling like you betrayed your aunt because one of them was her fiancé. You got an infection and it was embarrassing when the doctor told you. At least it was a female doctor. The idea of a male gynecologist is unnerving. The one time you were examined by one was terrifying. You were in college. He was way too thorough and talkative like he was working up to asking you out on a date and you decided never again. The only one you ever had that did not wear gloves for the breast exam. The most sensual digital vaginal exam you ever had to check the cervix and ovaries for pain. Was his thumb supposed to be brushing your clitoris? You even wonder if he was recording it on his phone that you saw him adjust twice as it was peaking out of the breast pocket of his lab coat. His stupid November mustache he asked you if you liked. So some days you don’t eat. You exercise to maintain the body they want. It gives you value to them. You are nothing. People always say nice things. Hollow things. What if you had never met Name? What if you never got fucked on the floor for $3.45 an hour. On your back, on your hands and knees, sometimes even on top of him. Your first orgasm on that floor that smelled like stale milk and bleach. Having to tell your mom pick you up 45 minutes after the place closes for your cleaning duties. You used tampons just to keep from his semen leaking out on the way home. You pretended to be a virgin when you were far from it. He told you not to worry because he had a vasectomy. That part must have been true. You don't got on dates even though they always try to set you up. Not a chance. Your son is a good excuse. And a real reason. Real love. The Earth spins in space. Why can’t it just freeze and die like me? Your boss doesn’t go all the way with you because he won’t cheat on his wife. You give him oral because he doesn’t think that counts. Preserves his purity. He says he wants to so badly, like he can take whatever he wants from you but he is strong and valiant. You are nothing. He is handsome. You let him kiss you and fondle you. You long for his touch. He is not a great man but you long for him. The closest thing to a good man you have known. A father figure. Your son needs a father figure. He is everything. He deserves better. He loves you. He tells you are a good mom and that is worth enduring the world for as long as it takes. You put on a good face but he knows you are hollow, deep down. A wounded duck pretending to be a swan. Always pretending. Was there no pretending before Name? Maybe not. The days begin and your mind pretends and it is hard and the days end. Bad dreams on both ends. Will he be a good man? The funny thing is you want him to be a prince because he is your prince but even if he is like most men you want his total happiness. You want beautiful girls, good times, and strong friends for him. You exist to fake it and to have let those men enjoy you but mostly to give your son the best life possible beyond you. You are not worthless. It is not your fault. You are stronger than you know. Hollow words. They have to say it. They always have. No creativity. No insight. No truth. Just words.

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    PTSD developed in middle school.

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    (Name)- Believe in Survival

    I got married when I was 25 years old. I truly thought it was going to be just an amazing thing. I had never lived away from home and was immediately now married and moving away from my home, friends and family for my husband's new job. The first few months were truly a honeymoon and I thought if this is the rest of my life then I scored!! My ex was in the military and had finished his service right before we married. We moved for his new job and after a few months the PTSD and stress took a toll on him. That's not an excuse it's the truth I saw it manifest and change. His outbursts always ended with the person closet to him, which was me. The first time I was in complete, utter shock. This could not be happening to me. I was from a good family, I was educated and intelligent, I was starting a great career myself, how could I allow myself to be hurt on a regular basis. Every time there was the apologies, the promise to get help, the cooling off time where we had some happy times and then here we went again. I didn't have the courage to leave, I was so ashamed and scared to tell my family. What would they think? Would they blame me the way he did? Would they tell me to stick it out because I was raised that marriage is hard and you have to stick with it and work it out. I tiptoed every day for 2 years but it still happened. Hospital visits for "falls" and other "accidents" became a regular thing. I was miserable and felt hopeless how did I end up there, how could this be my life. I finally confided in a co-worker who never judged me just listened. One day she said if you're not going to leave than don't be a victim, fight back. Give it as good as you get it. Not sure that was the best advice as it started a cycle of back and forth abuse that was in no way healthy. I took a baseball bat to knees while he slept and I ended up arrested. there was many more instances of him hurting me and me hurting him I was now 3 years in to being abused and one year in to becoming an abuser. NOT GOOD. I had some reprieve as my ex took a job in another state for a few years so did long distance but the abuse was still real when he was home. I never thought I would be happy to find out my husband was cheating on me but 8 years in a woman showed up at my door and said she was pregnant with my husband's child. I literally hugged her. I was free, it was over. I packed up up stuff and my car and left. I called him from the road to let him know what happened and said I wanted a divorce. He did not give it easily but I finally was able to go. I found out I was pregnant a month after I left. My ex has never and will never know he has a son. There was no way he would ever be able to teach him to be an abuser. After much therapy and many years of building an amazing life I can finally say I found healing. I have the most awesome son is truly a man and the kindest soul you'll ever meet. 25 years since I married and I still don't have the courage to meet anyone or get involved but life is good. I just want to do what I can to help others.

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    He was my friend, my lover, but he was also my truest enemy.

    Dear K, I met you when I was only 11, I was lonely, vulnerable, and so sad. At the time, everyone was calling me a slut and a prostitute for simply having breasts and curves. When you would talk to me, you never made me feel ugly or disgusting, you made me feel appreciated and loved. Our friendship was "beautiful" at first, you would always ask me how I was, what I was going to do after school, but I never realized that you wanted to control every living moment of mine. At age 12, when I said no to you asking me out, you would ask me out every single day, first, it was a hand on the shoulder, then a shove into the lockers, then yanking my hair and hitting me and slapping my butt. I couldn't escape you because you were always there, at class, at lunch, in front of my locker, outside school, on the train, in the grocery store, and even on my doorstep. At age 13 I couldn't be myself without you, I knew how terrible of a person you were, but you were the only one who would talk to me, spend time with me. I felt like I deserved how you treated me, so I would do anything to make you happy, so you wouldn't hit me. I would wear the clothes you liked, smile and laugh when you wanted me to, let you touch me inside out, but that was never enough for you. You pushed me to my limit, you drove me insane that my body couldn't stop you from stealing from me. I couldn't scream, I couldn't wriggle around, I couldn't say no, I was just paralyzed, numb, but my brain was on fire because I knew I should've been fighting back. When my friend realized what you had done to me, he never let you go near me again, but you still stole from me. I can't sleep without having nightmares of you, without hearing you whisper how you would steal more from me, without feeling your touch and wincing whenever someone hugs me. I am scared that if I open up again, I will only be robbed again. Whenever I see you, I shudder at the mere reminder of how you owned and brainwashed me. I am still healing, and always will be. My promise to you is that I will never let you hurt another girl again and that I will forever be an advocate so that we survivors can have a voice. So that I can have my voice again!

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    Flowers bloom after the rain.

    Flowers bloom after the rain.
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  • “Healing to me means that all these things that happened don’t have to define me.”

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    i feel like it is 1 step forward and 2 steps back, reminding myself my worth

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  • “We believe you. Your stories matter.”

    We all have the ability to be allies and support the survivors in our lives.

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    I believe that God has given me a second chance and I'm not going to blow it. I am so happy and have peace in my home. People feel sorry for me because I don't have contact with my family, but what they don't understand is that I have peace. Peace is far more important than family after what I've been through. I have a service dog to protect me from them. She's a pitbull and extremely protective of me. So if they come after me it better be with a gun because that's the only way they're going to get to me. I also have a cat and they're my family now. God has blessed me immensely since leaving the abuse. The Bible says that God will give you double what you've lost due to abuse. I can attest to that. I have a beautiful apartment that is a secured building so you can't get in unless you have a key. I live on the second floor, so they can't get to me by breaking in. My ex-husband and daughter broke into my other home, stole my 2 English Bulldogs, and killed them just to hurt me. I've had to move 5 times because they keep finding me. It doesn't help that if you Google someone's name you can find out where someone lives. Along with teaching the legal system about abuse, the internet also needs to learn how people use it not for good, but for abuse. God has blessed me with a beautiful car, GMC Acadia Denali. If either of them knew that, they would be furious because their goal was to destroy me. God wasn't about to let that happen.

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  • You are surviving and that is enough.

    You are wonderful, strong, and worthy. From one survivor to another.

    Taking ‘time for yourself’ does not always mean spending the day at the spa. Mental health may also mean it is ok to set boundaries, to recognize your emotions, to prioritize sleep, to find peace in being still. I hope you take time for yourself today, in the way you need it most.

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    was i groomed or just sexually assaulted?

    i know that i was sexually assaulted/taken advantage of (cocsa) but what i really want to know is if i was groomed. if you read my story, please tell me what you think. this happened to me 7+ years ago. i was 12 when i met my abuser, who was 13, through his girlfriend at the time because she told me he wanted to talk to us (since me and my brother were friends with her) and within two days i was already telling him i loved him, he became my best friend (pretty much my only irl friend other than his girlfriend, i was also extremely isolated at home because my parents were constantly working so i was alone most of the time which i spent calling and texting and facetiming him) and i was struggling mentally especially with my bpd at that point. to me, i wanted to be special, i wanted to be his favorite (over my brother because my brother was everyone’s favorite) and when i felt like he was choosing me and saying he wanted me more because he was more physical with me than he was with my brother when he assaulted me (something that’s really interesting about him is that in person, he was really stand-off ish, like he didn’t really initiate a lot of physical contact and he would sort of keep his distance but then it made the moments when he would do something like even just hold my hand while walking down the hall it was like he had given me this incredible gift so i craved it because he was so withholding in person) he would repeatedly tell me that he was turned on by me even though i identified as asexual at the time (i did start to respond to what he was saying about being turned on by saying i was “romantically turned on”—even though i didn’t fully understand what it meant, i understood the basic concept—and he would respond that he was turned on the other kind of way), he technically didn’t go as far as he could have, when he brought up the story of how he and his girlfriend first kissed, i asked him how far they had gone and i don’t know why but i did and he told me (which i sort of understood conceptually but didn’t fully know what it meant) like he didn’t talk about what my fantasies of having sex with him would be like but he did still emphasize his sexual attraction towards me, he told me, “you’re mine, now. forever.” it felt like he was claiming me, branding me as his. he said that before he had even done anything to me. eventually, i confessed that i wanted to kiss him and he asked if i wanted him to be my first kiss. i originally agreed enthusiastically. i felt like i was special because he was choosing me, that i was his favorite because he wanted me. but as soon as it actually happened, i didn't want it anymore. everything I did to try to stop him (pulling away, pushing him away, freezing, even biting him) did nothing, he would pause just long enough to respond dismissively to my attempt and keep going (ex. "that was physically nothing. you made it sound like you knew how to kiss." "you don't know what turns me on, do you?" "don't worry, i'm not taking anything off."). like when i told him that my mom wanted us to keep the doors open, he replied, "what, does your mom think i'm gonna fuck you or something?" and closed them as soon as we got up to my room. he kissed me for hours until my skin stung. he rarely asked or gave any indication that he was going to do something, he would just do it. he put his hands around my waist and hips. he only ever asked if he could kiss my neck and because i was heavily dissociating the entire time (to the point where i was having an out of body experience constantly), my head just fell forward in this automatic nod. he kissed it so roughly, it felt like my skin was being rubbed raw, it felt like rope burn. except my body was responding with pleasure, it felt like a high. at one point, he tugged down on the collar of my shirt (which is when he “reassured” me that he wasn’t taking anything off), i was so scared i thought i was going to die. i thought he was going to rape me. even though he didn't, it was the worst experience of my life.

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  • “To anyone facing something similar, you are not alone. You are worth so much and are loved by so many. You are so much stronger than you realize.”

    “I have learned to abound in the joy of the small things...and God, the kindness of people. Strangers, teachers, friends. Sometimes it doesn’t feel like it, but there is good in the world, and this gives me hope too.”

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    #20

    At the age of four, my mom used to take me out to the trunk of her Jeep and beat me for 20-30 minutes at a time. She would hit me, pull my hair, and scream profanity at me. The physical abuse lasted until I was 11-years-old, and she only stopped once CPS got involved. My dad knew; he did nothing. At the age of 6, I got sexually molested at school by another female. My mother told me it was not molestation, and that I was just "playing around." At the age of 11, I was sexually abused by the neighborhood boys. They were in their mid-teens, and would touch me inappropriately, rub their penises against me, and tell me inappropriate jokes. At that same age, I was also dry humped on the face by multiple boys who I considered friends. At the age of 16, I was raped by a 26-year-old man. He groomed me beginning at the age of 14-years-old, and convinced me he was a safe person. At that same point in my life, I was raped by a 23-year-old that I had known for two years and considered safe. He took me to a room where we could "be alone" then proceeded to force himself on me. I was crying and telling him to stop, but he didn't stop. I dated him for three months after that, and he continued to pressure me into sex and emotionally abuse me. Starting at the age of 14-years-old, I began getting harassed online. I stupidly gave out my phone number and address to someone I had trusted, and they were posted on 4chan (a public image board). I was harassed daily: I received death threats; I received threatening phone calls; I would receive calls to my school. I then found out that the person I trusted killed a girl in his home city, and that they had proof I was going to be the next victim. At the age of 17, my step-dad physically assaulted me and almost broke my wrist. He put a cigarette out on my head, strangled me, and threatened me. My mom watched, holding the phone, and told me it was my fault for "not leaving when [she] told [me] to." The only help I got was from a neighbor who saw me run out of the house, covered in blood. That same year, I was kicked out because I refused to lift the restraining order off of my step-dad, and my mom gave me an ultimatum. I refused and went to live elsewhere. At the age of 18, I moved in with my first serious boyfriend. He was abusive and cheated on me multiple times. He would call me every name in the book and threaten to harm me and break my belongings. I did not get away until I was just turning 19. At the age of 20, I moved in with my dad. My step-mom was jealous of my dad and I's relationship and physically assaulted me and kicked me out on my 21st birthday. My dad did nothing again. At the age of 21, I developed life-threatening bulimia and anorexia and began drinking heavily to self-medicate. My fiance helped me through these disorders and saved my life. I am now 24-years-old and have many stable and healthy relationships--both in friendship and love. I am also receiving help via medication for C-PTSD, GAD, and major depressive disorder. I began therapy recently, too, and am learning to confront my traumas and move on. It's hard, and there are many things I remember each day that send me into a panic, but I want to heal and reclaim my innocence, power, and self-worth.

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    SpeakUp

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    Shattered Believes- Name

    The first time I saw my rapist I was attracted to him. He was so good-looking. I learned soon after that he was married, and I had recently become friends with his wife. I realized they were married about three days after I saw him. I do not pursue relationships with married men, so that is where my interest in him ended. He was constantly asking me inappropriate questions about how big my breasts were and asking to touch them whenever she wasn't in the same room as him. I refused to answer. In the early hours of Date, he made his move. This was the day my son turned 10. My son spent the night at their house. I was hanging out with them at their house late and the wife fell asleep. he started trying to get in to my shirt and I kept pushing him away. He still persisted and eventually was able to successfully get to my breast. He got up to get dish soap (I don't know what he planned on doing with it) and I left. I went home and hung out upstairs for a little bit before going downstairs to where my room was. When I walked in he stepped out and stood between me and the door. I don't know how many times I told him no and that I was not sleeping with him, but he just stood there and smiled at me as he hunted me like prey. he overpowered me and pushed me onto my bed. I tried to hold my pants up but he managed to remove them anyways. My thoughts were that he was stronger than me, I didnt want to get physically hurt and destroy my son's tenth birthday. I stared at the ceiling the whole time. I smelled his cigarette breath and felt his saliva on my breast. I acted like I wasnt there at all. When he was done he asked if it felt good, and I responsed yes. He said "good, now your mine and I can have you at any time I want". He left taking the condom with him. i curled into a ball and cried. I texted my best friend and said "I think I was just raped but I'm not going to report it". she responded with "I'm so sorry hun". I didn't want to hurt his wife or ruin his faminly so i choose to keep quiet. That night he came and had some of the ice cream and cake my son had. The look he gave me, that stupid smile...terrified me. I had a panic attack and went to my room to cry. My roommate joined me and I told her what happened, and that I wanted to call the cops. There were two cops, a man and woman. They accused me of making a false accusation to get revenge and made me feel so small. The female asked me "Did you enjoy it?' I believe in honestly, so I said "Did my body respond? yes, Did I enjoy it? NO". He went into hiding as my landlord told him I reported. The neighbors called me a slut and a liar, I moved to get away from the whole thing. In the end the cops dropped the case without even talking to him. I'm studying to be a lawyer and I hope to make changes so victims don't have to go through what I did. If you have read my whole story thank you, I know its long.

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    Being believed

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    Childhood Sexual Trauma Story and Question

    When I was about 10 years old, one of my friends (same age, also female) and I were sitting facing each other in a hammock. She placed her foot between my legs and started rubbing, and she was holding a four year old and we were in the same room as numerous adults. I didn't say anything but I wonder now if it was out of shock, confusion, fear, or maybe even enjoyment? Other times she would make me hump pillows with her, or even touch me inappropriately. The one time I was going to spend the night at her house was a little while after these initial experiences, and I vividly remember being so afraid to even go into her room that I burst into tears and ran back to my parents begging to go home. I can't remember how far we ever went, or how often anything occurred, and the memories that I have now were repressed for over 10 years. For a long time I convinced myself that I was making it up. However, around that same age when this sexual stuff started happening, I became afraid of being touched by anyone (even my parents) and the same friend would force me to hug her and she would hold me still and kiss my cheek. I've struggled with physical touch ever since, and also became addicted to pornography at a young age (I've worked past that now, thankfully). Wondering how this experience would be classified? It's been really bothering me ever since those memories started coming back, and I think I'm confused as to whether it was abuse or just sexual trauma in some way.

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    Grounding activity

    Find a comfortable place to sit. Gently close your eyes and take a couple of deep breaths - in through your nose (count to 3), out through your mouth (count of 3). Now open your eyes and look around you. Name the following out loud:

    5 – things you can see (you can look within the room and out of the window)

    4 – things you can feel (what is in front of you that you can touch?)

    3 – things you can hear

    2 – things you can smell

    1 – thing you like about yourself.

    Take a deep breath to end.

    From where you are sitting, look around for things that have a texture or are nice or interesting to look at.

    Hold an object in your hand and bring your full focus to it. Look at where shadows fall on parts of it or maybe where there are shapes that form within the object. Feel how heavy or light it is in your hand and what the surface texture feels like under your fingers (This can also be done with a pet if you have one).

    Take a deep breath to end.

    Ask yourself the following questions and answer them out loud:

    1. Where am I?

    2. What day of the week is today?

    3. What is today’s date?

    4. What is the current month?

    5. What is the current year?

    6. How old am I?

    7. What season is it?

    Take a deep breath to end.

    Put your right hand palm down on your left shoulder. Put your left hand palm down on your right shoulder. Choose a sentence that will strengthen you. For example: “I am powerful.” Say the sentence out loud first and pat your right hand on your left shoulder, then your left hand on your right shoulder.

    Alternate the patting. Do ten pats altogether, five on each side, each time repeating your sentences aloud.

    Take a deep breath to end.

    Cross your arms in front of you and draw them towards your chest. With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while, finding the right amount of squeeze for you in this moment. Hold the tension and release. Then squeeze for a little while again and release. Stay like that for a moment.

    Take a deep breath to end.