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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?
Story
From a survivor
🇨🇷

I felt like I lost my whole future in just the last few days..

In September I moved to Costa Rica for a few months, and in October happened to meet a really great guy here. We were just starting to date and it was going well, but I left to my home country Finland for Christmas and stayed almost 2 months. During this time I was out with two friends, drank too much and lost memory, and woke up with the other friend next to me naked in my bed.. I had thought of him as a good friend, although we had just met the summer before. He supported me when I had issues with a narcissistic ex, and I actually tried to help him get back with his wife which he did for a while. Even that night that we were out, I was trying to hook my friends up with other women. I had no will or intention to sleep with him.. So when I woke up like that I was shocked, I was worried, I felt guilty for not remembering and possibly hurting the guy in Costa Rica... The more I thought about it the more I realised if something had happened it was not with my consent because I never wanted that with him :( I was so worried and took a morning after pill, even though my 'friend' claims he didn't do anything. He would have 'felt it' he said.... And he was kind of joking about it :( He claimed we had been jealous of each other during the night and kissed many times. Which I just find strange because I wouldn't want that... and I remember nothing. Anyways I took the pill and even got a period around my exact cycle 15 days later... Now I'm back to Costa Rica to be with the guy who is actually so good to me and who I was really starting to like a lot... And few days ago find out that I am pregnant :( And the timing is exactly around that night... atleast the doctor says.. Seeming that something HAD happened after all made me feel so violated :( I was definitely in no condition to give consent.... this 'friend' has already 2 children from 2 different women.. I felt so terrible, I never wanted a child this way, I wanted it with the man I was dating :( And it is too late to have an abortion since it is illegal in Costa Rica, and now that I have already heard the heartbeat and seen the embryo in Ultra sound... I just couldn't :( And my new partner here is now 'thinking things over'.. obviously it's a shock and a lot :( But I am now dealing with a very possible break up, knowing my consent and body were violated by someone I thought of as a friend, facing single parenthood.. :( Has anyone had any similar experiences and could share me some advice on how to deal with the emotions? :(

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  • Story
    From a survivor
    🇺🇸

    #890

    I love my self no matter what!

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  • “We believe you. Your stories matter.”

    Story
    From a survivor
    🇦🇺

    I was kidnapped and raped

    I need to tell someone this, I haven't told a single soul not my parents, friends, partner, no one and I need to get it off my chest. I want to start this off by saying I've never had a good family bond, my father was a stoner and barely there, my mother an angry drunk, 2 older sisters who hated me and a twin brother who treated me like a maid. I've had an eating disorder since I was 8 years old, I used to leave the house at 6am everyday, run around the block far too many times and then work out for 2 hours before returning home and starving myself. This went on for around 4 years. One Saturday morning when I was 11 I decided to change it up and ran to the park to run laps of it, I was running circles of the park for around 10 minutes before I was grabbed. A man dragged me into the bathrooms and forced himself on me, I was so malnourished and weak I couldn't fight back. I sat there and sobbed in pain as he did what he wanted, once he finished I thought I was done but I was unbelievably wrong. The man left the bathroom as I laid on the floor sobbing, he came back but with a friend. I was horrified I knew he brought his friend to have 'his turn' but I was also wrong about that. They ended up picking me up and carrying me into a car, they threw me on the backseat and told me to stay down. I complied, afraid of what they would do to me if I didn't. After god knows how long of driving in pure terror they parked and yanked me out. I didn't know where I was but they quickly dragged me into a house where they would then take turns raping me for a few days. After I was all 'used up' they threw me back in the car and drove back to the park and released me; I am still shocked as to why they would release me rather than killing me cause I could have told someone. My parents didn't even notice that I was missing for a few days, I stumbled in the door, bleeding, sobbing, and begging for help. My dad was out with some friends and mum just drunkenly yelled at me to clean the table. No one cared where I had been or what happened to me. Sometimes I wish those men had killed me, I began self harming at only 9 years old and attempted to overdose at 10. Many years later and I still self harm and my most recent attempt was only 2 months ago. I have caused permanent damage to my liver and kidneys from the medication I over dosed on. I wish they killed me.

    Community note

    This story contains references to self-harm or suicidal thoughts. If you or someone you know is struggling, please reach out to a crisis helpline.

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  • Every step forward, no matter how small, is still a step forwards. Take all the time you need taking those steps.

    Story
    From a survivor
    🇺🇸

    #44

    At the end of my freshman year of college, I was at a house party. Towards the end of the night, after I had already been drinking, I said I wanted to go smoke and a guy who had been interested in me asked if he could come with me. We were friends at the time so I agreed. We went to the area in the back, which was an enclosed greenhouse-type porch and no one was back there. After we finished smoking, he leaned in and kissed me. I was shocked but went along with it at first. He proceeded to kiss me more intensely and started to touch me. Feeling uncomfortable, I stopped and told him I wanted to go inside. I sat at a table inside and he was next to me. I started feeling the high from smoking as I was having a conversation with my friends who were right across from me. Suddenly I felt his hand move up my thigh and he proceeded to rub me over my shorts. I was in frozen in shock thinking, "what the fuck is happening right now? This is really weird and i'm not enjoying this. Am I too high to do something right now? There are so many people around me. and no one knows what is happening. What is going on?" After a what felt like forever I felt him try to go in my shorts and that's when I snapped out of it and just looked at him. I didn't know what to say, and I don't really remember what happened at this point. I was just. in shock. He said something to me, I probably said something back, and then he just walked away. The day after I cried and had breakdowns in the bathrooms of the student center. I was confused and conflicted with myself trying to process what had happened. I felt like it was my fault because I googled things like "what constitutes as sexual assault/harassment?" because I wasn't sure if what i had gone through had "counted." I thought that since it was only touching it wasn't a big deal. I thought that because I was under the influence it was my fault. That I shouldn't have been that fucked up. That I shouldn't have been leading him on and making him think that I was into him. That I should protect him because he was friends with so many of my friends. But at the end of it all, HE WAS IN THE WRONG. I WAS PUT IN A SITUATION WHERE I WAS UNCOMFORTABLE AND HE HAD VIOLATED ME IN A ROOM FULL OF PEOPLE. I'm here to say that no matter the action, no matter how small, if you were violated your feelings are VALID. If you did not give consent and you felt uncomfortable, it IS ASSAULT. It is still your story. YOUR trauma that you have to live with. Do not brush it off or belittle it because you don't feel like it's worthy of being labeled. You are worthy. You deserve to be heard.

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

    Story
    From a survivor
    🇺🇸

    Author's Lamentation For Mother Africa.

    My Name is Author. I dated a very beautiful Lady when I graduated S.U.N.Y. E.S.F.. I was proud of the fact that I had also graduated from Syracuse University. The Lady that I dated was Name. As I got to know Her and it became serious; I learned that She had been raped before the age of 5 by an adult. I tried hard not to pull My Ford Ranger over to the side of the road and sob. When I met at Central Square with a "Christian to ask for advice on how to pray for Her protection - and for this to be ensured that never again would it be repeated; He gave me a disgusting reply. He said "You've been involved with an angel of satan". I hope that one very good day; "christians" have a different outlook on rape victims. That those who sexually exploit young ladies are put in prison. She was African American. I am "Caucasian". When I met Her in Price Chopper - She was carrying a frozen turkey for a Thanksgiving Meal. She reminded me of Robin Givens. I learned that She and Her family has a great history with the Black Panthers. I was so proud to know Her and Her loved ones. Thank God that We are in a great country that fought for racial equlaity and that President Joseph Biden has won; that the legacy of President Barack Obama survives. God Bless the Nation Of Islam for having a strong mandate that no Lady ever be defiled. We are in the Land of One Person, One Vote. I dated a Kikuyu Princess in Nairobi, Kenya and I will never forget making love to Her Our trip from Israel to Kenya. We dated throughout the great city of Nairobi; and by the time that We were ready to plan Our next date - I was almost out of spending money. All that I had to give Her from the Open Market was an indigo pair of Ear Rings. Had I been a Trillioneer, I would have built Her a castle in The United States and let Her live as the Queen that She is. God Bless Judy, The Lady Saint Judith. Please support civil rights, strong anti-rape Laws and severely strong Law enforcement for the protection of Females - and prevention of Sexual Exploitation. All of this account is True; and the Facts can be checked and proven True. I look forward to a day when the truth is not twisted into lies by gossip. When the death of precious people in Africa by great famine - is taken seriously. When the environment and wildlife are protected. Thank You to The Syracuse University and College of Environmental Science and Forestry for having emergency measures in place for Female students in danger. Author Class Of Year Environmental and Forest Biology. Helper of The Direct Deployment Team. Syracuse Police Department God Bless The New York State Troopers. God Bless Nelson Mandela God Bless the United Nations Thank You to Dr. Newman for Worlds Of Food And Famine God Bless B.B. KIng "There's Always One More Time" When I have been very down; I remember what Wesley Snipes said: "Always Bet On Black". Even though I hate and avoid gambling.

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  • Community Message
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    Many years ago

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  • Story
    From a survivor
    🇦🇺

    Narcissistic Abuse 10 Years Isolation

    I am an independent woman who did not grow up in a loving home, but had nonetheless moved from the UK to Australia, and had managed to live a reasonably productive life by hard work and paying my bills on time. I enjoy solo travel, exploring new courses and film and am not afraid to try new adventures. It is important that I set up my story this way, in order to show that I have a lot of resilience and self reliance - however, this would not protect me when the unthinkable happened. 10 years ago, I was 51 years old, and managing stress, mortgage repayments, and looming and unpredictable menopause symptoms which I hadn't yet fully processed or mastered yet. During this 'transition' I remained productive, working, going out, going to the gym, believing that I was doing the right thing - and had no idea that my struggle with symptoms and stress overwhelm had set me up to attract a most sadistic, predatory abuser. I barely knew him, he was a personal trainer at my gym. I recognised his behaviour as kind of perhaps that of being offended by me. He was a dominant male, with lots of people vying for his attention and unfortunately, with my menopausal symptoms being new to me and unpredictable, I chose to keep a low profile, get my reps over and done with, then exit the gym, though remaining polite as I went about my routine. The personal trainer began a smear campaign, and it became obvious from the behaviours of other staff members that something was brewing. I chose to come to the gym at odd times or alternative days and downplayed what was happening. Finally, I was pushed into taking action, having been ambushed by some members (who physically sandwiched themselves front and back by members) as I coming into the gym. The personal trainer had pushed his campaign to becoming almost physical, and at this point, I left the gym, but not without putting in a written complaint to management and a detailed explanation of what had happened. I thought that would be the end of it. Little did I know, it was just the beginning. This personal trainer was psychopathic, a very very clever abuser, with a range no doubt of extreme level personality disorders. Within 2 months, he had moved into my apartment complex, and began recruiting my existing neighbours to carry out abuse by proxy. Ceilings and walls were banged, synchronised events - and I was now under siege. I had street theatre out side of my window, right around the clock and relentless, death threats, gang stalking and noticed that my contacts on Face Book and my work place relationships were all changing, and were replicating some of the phrases and behaviours of those already recruited in the smear campaign. This man, had thus, infiltrated every corner of my life, and recruited all people who were closest to me. This is a common scenario when being abused narcissistically. Eventually, I had to let the people go, it was too toxic and unhealthy. My now ex mother and ex sister were also recruited by him, and to this day, have dropped contact with me, and stand firmly with his dominance in this situation fully supporting him. The smear campaign was long term - and although the shouting has subsided, what remains is his dominance in the community, he gains entry to people's dwellings, and is constantly inside my devices, tracking, monitoring and controlling for new alliances that I may form which he is paranoid about. I had reported frequently to the local Police, and unfortunately without anyone to corroborate my story and objective evidence I was not able to prove my situation to them and all they did was to send me to acute care with a complete misunderstanding of the situation I was dealing with. Almost 10 years passed. I had stood my ground, and had survived, and wasn't pushed out of my home (which he had pressured me to do so). I stayed in resistance to his 'game' of trying to make me less financially secure, or have homelessness insecurity. I had withstood his attempts and remained solid, thanks really to my self reliance as a person. Me, an almost senior aged single woman now, and him, in his prime, with powerful allies, with enormous support and resources and the benefits of having taken all of mine now his. The crux of the story is actually not about this psychopathic person. But rather, how our leaders in our community are afraid to "judge" and he was permitted to stay and had the OK from my now ex-mother to engage me by acting out as part of his "therapeutic" process. To this day, he has never accepted an invitation to 'communicate' with me as an adult and explain himself and try to work out an outcome he would be happy with. I stood my ground, but with his current dominance and tracking, i am not able to pursue "fair go" relationships, and the social isolation he has created is a common trait with abusers. This is why I am using my voice and to share my story. This is every bit about him as it is the character of those who can make a difference in the face of extreme abuse, and choosing the path that was easiest, rather than what was right. Thank you for hearing the intro to my story. I am wondering if I will use what has happened to write a book?

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  • Message of Healing
    From a survivor
    🇺🇸

    I am not sure that I know.

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  • You are surviving and that is enough.

    Story
    From a survivor
    🇺🇸

    Name

    Stories have a beginning, middle, and end. I don’t know if mine started when I was 7 and the little boy in class silently slid his hands over my body, while my teacher sat and did nothing. She was “waiting for me to speak up”. Maybe it started with my father, years later when he mistook me for my mother as I snuck into their bed after a nightmare. But I know that the teenage boy who found me the summer before I started high school firmly cemented a life of trauma. When he showed interest in me, a 14 year old who had never even held a boys hand, I was confused. This 17 year old, all cigarette smoke and angst, staring at me and seeing something mature enough to spend time with. I pushed down the disgust as he touched me for the first time. Shoved away the sinking feeling with his first kiss. Put on a happy face when he declared we were dating and told everyone I was happy. I kept that same mask on as the bruises started. And he wrapped his thick callused fingers around my A cup, barely developing chest and squeezed until he could pretend I wasn’t still a child. I hid the finger prints he left every time he touched me, even as I privately tried to convince myself they were normal, wondered why my mother did not carry the same bruises. I feigned pride as I shared the story of being coerced into sex. I faked enjoyment while he treated me as an object of conquest, ignoring the nightmares, sickness, suicidal thoughts. I stood loyally by as he threatened my friends, my family, fought any young boy that noticed something may be wrong. I even cried when he left, moving on to a 17 year old girl who I later found out hit him back. I spent years trying to find the pride I once had in myself before meeting him. The pride that was stripped away further as I was assaulted by a decades older stranger in college, my new “best friend” telling me it was dramatic to call it rape. My high school “lover” found me then to make sure I knew so many girls like me were assaulted, to hide myself away so I couldn’t be raped, missing the irony of giving advice to hide from what he had already done to me. I’m not sure there was a word for what the next man, Name stole, as he turned our first date into a forever drive, going block to block, refusing to stop the car until I finally gave in and gave him what he wanted. I found the strength to refuse all the way to his bed, when he told me he would not drive me home until I was more sober, and casually slipped on a condom. Kind to consider protection in the midst of me making sure he knew I did not want it, asking if he understood I was saying no. Or maybe it was Name 2. The one who feigned friendship and kindness, all while screaming at my inability to orgasm without having a flashback to the men before him. Who cried and punched and flailed when I would not twist my trauma into something more palatable. Who led to my psychotic break and then pretended to save me from myself. Seeing the faces of strangers melt into all the men who had ever touched me led me to finding hope. A strange sentence about the scariest part of my life. It has been 10 years and I am about to get married. 10 years of trauma therapy. Of fighting strangers in dark bars who dared to even look at me. Of screaming flashbacks where my partner helps me remember who and where and why. Of clinging to life, just barely at times, but somehow still being alive today. I turn 30 next week. I have been assaulted more times than I can write. I have been made into an object, stripped of my strength for the convenience of small men. I am no longer small. I am not weak. I am not an object. I get married in 128 days. My partner goes to therapy with me. He knows the names of each person who has hurt me. He has held me and comforted me, he has lifted me up and helped me remember who I am. He is safe. He is love. I turn 30 next week. I wish I could say getting here was easy. It wasn’t. But I turn 30 next week and I’m happy. I am safe. I feel safe. I have a partner and friends and a dog and a fat cat. I have a home. I went through hell and I’m still here and it doesn’t hurt the same way it did anymore. That ache is now distant. Like a bruise rather than a gaping wound. I hope others that survive what I have can find a way to make it long enough to thrive. The suffering stops. You are not alone.

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  • Story
    From a survivor
    🇺🇸

    #312

    The easiest way I describe it is it was a friendship gone bad. A therapist described it as the beginnings of a DV situation. The internet unfortunately only pulls up stories of "toxic" friends and I cannot find anything for me who had been physically, emotionally, and sexually abused by a friend. I'm non-binary, in my 30s, and my perpetrator wasn't a man either to add in another complicated layer. I cobble together emotional validation from several sources: reading testimonies from men who have been abused by women, reading about DV in the LGBT community, going over regular checklists of what counts as abuse to remind myself just how bad it was. Ultimately I feel completely alone as a survivor most times. We met in college and I really wanted to be her friend, so... we started hanging out more. She wanted to hang out with me a LOT in the beginning and demanded I was online frequently, messaging me if she saw me posting on social media without actually being accessible to her. It felt like a privilege to be liked by her because she hated most other people and had no qualms talking about how stupid others could be sometimes. And, how it typically can happen in abusive relationships, things escalated gradually. She violated my boundaries by really wanting me awake much later than I wanted to be (guilt tripping), introducing topics and activities that for the sake of anonymity I need to keep secret--but I will say that after talking with other survivors this was an aspect of the sexual abuse. It was akin to coercion and sexting. Out of impulsive boredom once she shoved me onto a hard wood floor. She sexually assaulted me more than once (groping), I believe three times total of which the final and worst one was almost 10 years ago. I couldn't stop shaking for almost three days after it happened, and a large portion of my early 20s is just gone. There were other trauma factors unrelated to her that had been going on around this time, but it's taken me this long to realize that maybe the reason I don't remember a lot is in large part due to her. At the time of me writing this, it has been about seven years since I ghosted her. Whenever people talk about how horrible ghosting someone is, I want to scream that it was the only way I felt it was appropriate to separate myself from her. Whenever transphobes insist sexual violence is solely male violence, it's not long before I start doubting my own experience. When I try to find resources for people abused by friends and find only article after article about friends who are catty and gossipy it makes me want to give up talking about it completely. Trans survivor spaces are sparse. I don't know how to reconcile my dysphoria with what she did because can it really count if it involved parts of my body I didn't even want in the first place? Can it count if a large portion of how I was groomed by her was completely online? Even now writing this I'm afraid somehow she'll know, she'll try to contact me after all these years, and then convince me that none of this happened. It happened. I KNOW it did. I rarely talk about it at this level.

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  • “You are not broken; you are not disgusting or unworthy; you are not unlovable; you are wonderful, strong, and worthy.”

    Story
    From a survivor
    🇮🇳

    YOUR PROTECTORS BECOME ABUSERS .

    HELLO PEOPLE , its nice we can share our stories over here . So im a 19 year old girl from india who has a very typical indian family of four , me my little brother, mother and father . So my story is , my father used to physically abuse my mother since i was some months old , it started . he beat her over silly reasons . then when i gradually grew up and reached class 1 i was 6or 7 years old at that time , my father made me study for an entrance exam for class 6th and the syllabus was all of class 6th and 7th 9(to be noted that i was in class 1 at that point) . so my father made me study high level subjects of class 6th when i was still in class 1 which was a very tough job for me . i couldnt understand anything , and then my father used to beat me . he never let me play with friends , go out , in short he never let me have my childhood as childhood . he was always very extremely focused on my studies but forgot that i was still a child . We lived far from my father's village where my grandmother lived so in every summer vacations he used to take me and kept me there in the village where he would give me tution classes for the examination prep so i never got to enjoy my vacations . When was home , again the same thing , study and watch domestic violence at home . i always had to hear really abusive words which as a child i got traumatized . so when i was in class 2 , my mother got into an extramarital affair which i found out eventually and i hated my mother for that i was very shameful and i wanted to tell my father about this but i didnt . eventually my father found out and i remember that day when he beat her so much after he catch her red handed . It was a divorce situation but even then they stayed. my mother was no more into affair stuff but still i hated her . i wished she would die . later as i grew up the violence continued at home where i had to stop them both , physical abuse , abusive words and everything continued . it was really toxic . they both used to abuse me and my brother verbally with words like slut , Name and any abusive slangs you can think of . this is to be noted that my mother was also not very decent or you can say nice , she didnt do household chores at time , didnt made food on time , was extremely lazy (to be noted that my father helped her in everything ) but she didnt cuz she was ill manned to be honest . and so all of this continues and when i was in 1 i had my first boyfriend and my parents found out and they kind of accepted it at the first so when i appeared for 10th boards , i scored a 90.2 percent despite being in love and stuff but my parents where not happy infact they shamed me for my result (to be noted that they have never been satisfied by my results even if i score the full marks or become the topper they just always compare me with other children which made my self esteem and confidence shatter ) . they blamed me and my love affair for the 90.2 percent i scored which was too less for them because i was not the topper , the topper was at 93 . and now im in college , 3 years have passed by after that result but still they abuse and compare me for my 90.2 percent . i attempted suicide twice but i survived and they dont know bout this . i always get suicidal thoughts . they have never given me any privacy , they take control of everything , dont let me go out , visit a friend , talk to a friend over call . its suffocating . now im 19 and im again preparing for an exam , they have continued they abuse , domestic violence and everything . they make me hear for anything i eat , they have locked me up in a room where i have a laptop and study and sit here the whole day . they verablly abuse me a lot . some days ago i had a packet of noodles when i was hungry because my mom hadn't prepared food and it was very late and my mom found out that i ate noodles and she called me slut and other slangs infront of all neighbours . they always have been toxic . please mind that i have no problem studying . but i dont think something which takes away your entire childhood from you is not worth it . So my entire teenage and childhood was destroyed . i dont know how my adulthood would go because they wont let me live they are always here to pull me down . i wish i could just die .

    Community note

    This story contains references to self-harm or suicidal thoughts. If you or someone you know is struggling, please reach out to a crisis helpline.

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  • Message of Healing
    From a survivor
    🇦🇺

    I don't know.

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  • “It can be really difficult to ask for help when you are struggling. Healing is a huge weight to bear, but you do not need to bear it on your own.”

    Story
    From a survivor
    🇨🇦

    cass

    cass
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  • “These moments in time, my brokenness, has been transformed into a mission. My voice used to help others. My experiences making an impact. I now choose to see power, strength, and even beauty in my story.”

    Story
    From a survivor
    🇺🇸

    #222

    There have only ever been two people in my life that have ever known the details of my two sexual assaults, my husband and my mother. The few siblings and friends that do know that I have been raped only know that fact-that I have been raped. I have always feared the look on a person’s face when they are told that something like that has happened to you. I fear that I will be seen as less than or that I won’t be believed. These fears are just as strong today as they were when the rapes took place 17 and 16 years ago respectively. Now that my mother has passed, there is only one person who knows about the brutality that I endured and the scares I still live with today. I was a normal 16 year old working in a smoothie shop when I met a cute boy who had come in for a drink. He asked for my number, but I told him that I didn’t give my number out to people I don’t know. He assured me that he would be back as many times as it took for me to know him. He was true to his word and we began dating about two months later. He played for a local junior sports team that players from all over the US and some other countries played in that lead to countless former players going on to being drafted by professional teams. I had never been to a game before meet my then boyfriend. After dating for several months, I lost my virginity to him. I was completely in love. Not long after that he and I went to a party at the house of one of the “host” families that players lived with while they played in the league. We were talking in a bedroom when he told me he was going to go get us drinks and he would be back. The next time the door opened, I was not my boyfriend who entered, it was the Captain of the team that I had had very few interactions with. I will refer to him as L. L asked where my boyfriend was and said he would just wait for him to come back. L sat down on the bed while we made polite small talk about things like what schools we went to, where he was from originally, etc. I told L I was going to go look for my boyfriend because he had been gone for a strange amount of time. As I got up, L grabbed my wrist and yanked me back down on the bed. Before I could even think he was on top of me. He pinned my hands above my head then pulled my tank top down exposing my breast. I begged him to stop, I yelled hoping someone would hear me over the music, and fought as hard as I could. Even when he only had one hand grasping my wrists while he used the other to undo his pants and remove the underwear I was wearing under my skirt, I still wasn’t strong enough to get free. I begged him not to do this to me. He told him that I would be happy he did once it was over because he was “amazing.” I screamed at him to get to f**k off of me so he slapped me so hard that my ears were ringing. He used his knees to keep my legs apart as he violently raped me. This was only the second time that I had ever had sex. When he was done, he got up from the bed and said something about me being a dirty girl and that I would be begging him for more. My boyfriend came in the room seconds after L had walked out. I expected him to comfort me or go do something to L or just ANYTHING at all. Instead he told me that I was slut who cheated on him. Apparently it was common practice for the captain to get to sleep with any of the rookie’s girlfriends. My boyfriend said that I wouldn’t have “let” it happen if I didn’t really want it. He said things like that so many times that I actually started to question it myself. I stayed with my boyfriend because I felt like damaged goods. I took the blame whenever he cheated on me because “I cheated on him first.” I put up with being beaten by my boyfriend because he “wouldn’t be so angry if I hadn’t been a slut.” This relationship was on and off for several years and was my first experience of love. I have since been able to see that nothing about that relationship was love, but it shaped the relationships I had and partners I chose for years. I never reported my rape. I used long sleeves, pants, and makeup to cover the deep bruising that seemed to be on my body forever. After months of not being able to sleep without nightmares or going a single day without a flashback of the assault, I began abusing drugs and alcohol along with cutting myself. Around a year after my rape and the start of my substance abuse struggles, my parents went out of town for a weekend so I decided that was a perfect time to have a party with some friends from my school. I attended a pretty small school with about 80 kids per grade, most of which I had been in school with since preschool. There were probably 10 or 15 of us hanging out, drinking, and having fun. It was probably around 2 or 3 AM when people started passing out. I went to my room and passed out fully clothed on my bed. At some point I woke up somewhat to see a very good guy friend of mine on top of me. I was in and out a lot because of how intoxicated I was so I was barely able to move let alone fight him off of me. I remember telling him no and stop. The next thing I remember is my best friend coming into my room in the morning to tell me we were going to go to McDonald’s for some “hangover food”. I was under my covers but only had my shirt on. I got dressed, got in the car, and went to get food. As we were driving I got a text from the male “friend” that had been on top of me. He was asking me not to tell anyone about what happened the night before. I never responded because I still hadn’t fully wrapped my head around what happened. This situation was different from the first time. He was my friend. It wasn’t a violent assault like before and HE WAS MY FRIEND. I knew that doing anything about it would make me an outcast, which was terrifying to me at 17 years old. I understand how unbelievably stupid that was now at 33 years old. I told myself that I had invited him over. I have gotten drunk. I had gone to bed after telling everyone they could stay the night. It was my fault. Again, my perspective is different now. I spiraled into drug and alcohol addiction to a degree that should have killed me. I made several attempts to end my life, but still never told a soul what had happened to me. I ended up being sent to a rehabilitation center and was exiled from my family as soon as I turned 18 because they didn’t want to deal with it anymore. I was fortunate to grow up in a family of wealth but unfortunately that wealth was viewed as being enough to make my siblings and I happy. That meant that quality time and conversation were nonexistent. We were given new cars and credit cards to do whatever we wanted while my parents spent most of their time abroad or in homes they owned in other states. It took nearly a decade for me to develop a relationship with my mom again. One day she finally asked me the question that I had unknowingly wanted to be asked by my family which was-Why did you do all of the things you were doing back then? What happened? I broke down in tears and assure my mom that she didn’t need to live with the knowledge of what had happened to her daughter. I had a daughter of my own at that point. My mom told me that she did need to know because she had carried so much shame for not having made any attempts to find out what was really going on. I started by simply saying that I had been raped twice. She tried to come over to hug me but I said I was ok. She then asked things like when, where, who. I was very vague about it and left out the names of the people. She sat me down and told me that I had to tell her e.v.e.r.y.t.h.i.n.g because I had suffered through it alone long enough. I’m a lot of ways telling her was harder than enduring the rapes because I had a daughter and knew how devastated I would be if this had happened to her. I also feared that she wouldn’t believe me. She listened, we cried, and she apologized for making me think I wouldn’t have been believed. I apologized for the way I handled my pain from it by abusing substances. I have hope that the country is making strides when it comes to the way sexual assault is handled, however, I live every day with fear that my daughter may be violated in the way that I was and I will be powerless to stop it.

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    Letter to my accuser.

    I wrote this letter to my uncle who has always played the victim. Dear Uncle X, It has been 28 years of this haunting everyone involved and after all this time I have never spoken up directly about this because I did not want to stir the pot, but now I feel it must be said because I cannot have this haunting my family anymore and you keeping attacking us. Up until the first incident you were my favourite uncle, the one I would gravitate to, I bet you never knew that. Yet you were also my first sexual encounter, the first time I ever felt an erection, the first person I was terrified of. I remember walking up the stairs slowly trying to get to the bathroom and you would call me into your bedroom and pull me under the covers, I remember feeling your erection against my backside, while you patted me, this happened on many occasions. I remember sleeping on the couch and feeling your breath on my face as you stuck your tongue in my ear, I remember the shock and fear of this. I remember the feel of your hands on my buttocks and my breasts, I remember you putting my own small hands in your lap. I remember hiding in the bathroom with the chain lock in place and you pushing yourself against the other side of the door asking what I was doing in there, while I watched your eyes try to see past the lock. I remember pushing the dresser against the door in the front bedroom and hoping you didn’t come in, hiding with my cousins and little sister. I also remember how it felt to be told by my own grandmother not to say anything if I wanted our family to stay together. I remember the call my parents got in the middle of the night and being told over the phone that this was happening to us, months after telling our grandmother, aunt and uncle about the incidences. I remember hearing my mom scream and my dad yell, I remember my brothers’ eyes as he stood at the bottom of the stairs wanting to leave to find you, but stopping because my dad, your older brother was crying at the top of the stairs. I remember the fear, excitement and relief that they finally knew, but I also remember listening to my own mother crying and trying to hid it from us, while she blamed herself for not protecting us from you. I remember that many who new choose to blame us for your actions. I remember sitting in front of a stranger in a closed room while I told them what you did to us. I remember hugging my little sister, who tried to stay strong and protect me while I felt guilty that I could not protect her. Does this sound like a girl who seduced their uncle (as grandma would say), who had the devil in their eye? who is being vindictive and ruining your life? You were supposed to protect us yet you didn’t and worse yet you blamed us for it. You played the victim, you played the one who is hurt by all this and claims it had destroyed your life. You who got married and had kids and owns a house, you who has gotten to have most of your siblings stand by your side back then. You have managed to convince your wife that we seduced you. I was the oldest and only 12, a very young naive 12-year-old, my sister was the youngest at 10, four children, four people who got their lives forever altered because of your sexual urges. Imagine for a moment that this was your child or your step children who were being molested and people who new blamed them for it, saying they seduced a full-grown man, then try to imagine that person coming back over and over again saying that your child is lying, that it is their fault and that they ruined that grown man’s life, that is what it has been like for us over and over again. Your actions have taken its toll on us. Do you have any idea what it’s like to hear your own grandmother say you had the devil in you? Do you know what’s it’s like to have letters written saying they believed we acted inappropriate and that we won’t be coming around their husbands because we would seduce them? We were just children. One week after my own wedding my mother had to kick my grandmother off the front lawn while she screamed at my parents that “if we had of been raised right this would have never happened” in front of our neighbours. My own honeymoon was darkened because you both thought we should help relieve your lives. Everything in my life changed in an instant, it changed the first time you choose to act out your sexual urges on children. I cannot speak on the other victims behaves, but I will say this, look at the other victims, look at their current lives and where they have ended up and know that their lives could have been different if you had of keep it your pants. Each one of us has been fighting their own demons over this part of our lives, you let others attack us verbally because you were a coward and choose to let children take the blame for your urges, you let the family be destroyed because you would not do the right thing. I spent many hours trying to come to terms with it all and the damage it caused me. I struggled with it every day, it is not just the inappropriate touching but the way it was handled. It’s the way you and grandma and the ones who knew made me feel about myself. Not once have you stood up and said you did wrong, you choose to blame children instead of admitting it was you. I am 40 years old now, I have two wonderful children and I have a great career as a Registered Nurse in an acute care setting. I managed to get my degree in Bachelor of Science in Nursing, a diploma in Pre-Health Science as well as a diploma in Medical Office Administration, all with honours, and I did all of this as a divorced, single, full-time mom. I have had many ups and downs but I am strong, I am a fighter, I am smart, compassionate, and most of all one heck of a mother to my children. Your actions will no longer have weight on my life, it will no longer define me, it will no longer be something I survived, I choose to triumph and rise above it, I choose to forgive my extended family for their parts because I choose to love me. It is funny though, the one line that sticks out throughout the entire CAS file, which is 32 pages in length is the you stated, “I’m touching you because I need a girlfriend,” this one reason is why our lives were forever changed. signing me.

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  • “I really hope sharing my story will help others in one way or another and I can certainly say that it will help me be more open with my story.”

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    Growing up isn't what I thought it'd be.

    When I was in my freshman year of high school, I was stoked. What 15 year old girl wouldn't be? New responsibilities, new school, new friends, and most importantly for our story, a new Cross Country team. On my new team there was a guy, lets call him Name (not his actual name). I was instantly drawn toward Name as he has the same condition as me (vitaligo). It gave us something to talk about, something to bond over and soon enough we were friends. I remember exercising with him and some friends on our team's stationary bikes, talking about normal stupid teenager things when it dawned on me that I thought he was attractive, maybe I even liked him a bit. Soon enough, fall had come to an end and the Cross Country season was over. Me and Name didn't talk after that, we just didn't have any classes together and by the time the incident happened, I had almost forgotten he existed. It was after school on a spring afternoon, and I was staying to practice some choir music in the choir room. After I was done with my work, I slipped out of the class to walk the halls for a bit, to see if I saw anyone I knew that I could talk to. Campus Security was sparse at the time, so it wasn't likely I was going to get caught walking around after school without a hall pass. Thats when I see one of my friends talking to Name in his JROTC uniform by the front of the school by the office and cafeteria. Happy to see the both of them, I walk up to say hello to them and almost immediately notice that something is off with Name. His eyes are glossy and red, and it doesn't seem like he's fully listening when you speak to him. I was unsettled at first by it but in my few months of highschool I had already learned that teenage drug use here was not uncommon. I just tried to brush it off, even though it worried me. I remember asking if he was on something, all I got was a smile and nod of his head. Soon enough my friend had to be picked up, leaving me alone with Name. I didn't feel uncomfortable at this point because it was fine if I knew him right? He'd never do anything bad to me, we were friends. He told me he was hot, and wanted to find somewhere colder, so we walked down one of the hallways in search of a cold room. We come to the stair well that leads to the second level of the school and go up so I can check and see if any of the empty classrooms are cold. He waits by the stairwell as I do so but I only get to check one classroom before he suggests the elevator by the stairwell. These elevators are normally locked, only accessible by special keys so students can't get into them. As he pulls a key from his back pack I remember that he'd injured his knee some time ago, I remember him using crutches for awhile. He used the elevator to get to the second story of the school while he was hurt, no wonder he had a key. This is where the memory gets a bit fuzzy, I start to get nervous as he compliments my new haircut, calling me cute and other words of affection. Being a 15 year old girl, I should've been excited with these sweet words, I should've been flattered and appreciative but I wasn't. I couldn't shake the uneasy feeling his eyes gave me. It wasn't long before he moved closer to me, hazy eyes piercing straight through mine. He then asked me for a hug, and I didn't exactly want to give him one but I was horrible at saying no, I grew up as a people pleaser. When he hugged me, I was immediately uncomfortable when I felt that he was hard through his pants. When he didn't pull back from the hug after a few seconds, I tried to push him away, to give him the signal that I was uncomfortable. He eventually let go after a few seconds but looked me in the eyes with a disgusting smile and started to kiss me. It was sloppy and disgusting and thats when I knew I needed to get out. I told him no and pulled away from him but he persisted. I felt so helpless. I told myself that maybe I should like it, that it was something I should appreciate because I used to like him. I didn't feel that way after he started unbuckling his pants. I started to tell him no more clearly and assertively but he cornered me in the elevator. I was so afraid that I was going to be raped, I'm a 4'11 120lbs girl being cornered by someone who was training to be in the military and almost a foot taller than me. I froze in fear as he groped me, sticking his hand in my underwear and pressing his bare penis againist me, humping me. I was almost in tears as I fearfully continued to tell him no, to stop. I just felt so violated and scared. When I realized that nobody was going to come save me, I pushed him off me with all my strength a few times before I was able to get out of the situation. When I went home that night, I worked up the courage to tell my best friend, who helped me through telling a trusted teacher about the incident the next day. The attention of the school officials, of my family and of the police was so scary to me. It made me feel like I was in trouble. I know now that I did the right thing.

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  • 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.

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    #890

    I love my self no matter what!

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    I was kidnapped and raped

    I need to tell someone this, I haven't told a single soul not my parents, friends, partner, no one and I need to get it off my chest. I want to start this off by saying I've never had a good family bond, my father was a stoner and barely there, my mother an angry drunk, 2 older sisters who hated me and a twin brother who treated me like a maid. I've had an eating disorder since I was 8 years old, I used to leave the house at 6am everyday, run around the block far too many times and then work out for 2 hours before returning home and starving myself. This went on for around 4 years. One Saturday morning when I was 11 I decided to change it up and ran to the park to run laps of it, I was running circles of the park for around 10 minutes before I was grabbed. A man dragged me into the bathrooms and forced himself on me, I was so malnourished and weak I couldn't fight back. I sat there and sobbed in pain as he did what he wanted, once he finished I thought I was done but I was unbelievably wrong. The man left the bathroom as I laid on the floor sobbing, he came back but with a friend. I was horrified I knew he brought his friend to have 'his turn' but I was also wrong about that. They ended up picking me up and carrying me into a car, they threw me on the backseat and told me to stay down. I complied, afraid of what they would do to me if I didn't. After god knows how long of driving in pure terror they parked and yanked me out. I didn't know where I was but they quickly dragged me into a house where they would then take turns raping me for a few days. After I was all 'used up' they threw me back in the car and drove back to the park and released me; I am still shocked as to why they would release me rather than killing me cause I could have told someone. My parents didn't even notice that I was missing for a few days, I stumbled in the door, bleeding, sobbing, and begging for help. My dad was out with some friends and mum just drunkenly yelled at me to clean the table. No one cared where I had been or what happened to me. Sometimes I wish those men had killed me, I began self harming at only 9 years old and attempted to overdose at 10. Many years later and I still self harm and my most recent attempt was only 2 months ago. I have caused permanent damage to my liver and kidneys from the medication I over dosed on. I wish they killed me.

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  • Story
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    Author's Lamentation For Mother Africa.

    My Name is Author. I dated a very beautiful Lady when I graduated S.U.N.Y. E.S.F.. I was proud of the fact that I had also graduated from Syracuse University. The Lady that I dated was Name. As I got to know Her and it became serious; I learned that She had been raped before the age of 5 by an adult. I tried hard not to pull My Ford Ranger over to the side of the road and sob. When I met at Central Square with a "Christian to ask for advice on how to pray for Her protection - and for this to be ensured that never again would it be repeated; He gave me a disgusting reply. He said "You've been involved with an angel of satan". I hope that one very good day; "christians" have a different outlook on rape victims. That those who sexually exploit young ladies are put in prison. She was African American. I am "Caucasian". When I met Her in Price Chopper - She was carrying a frozen turkey for a Thanksgiving Meal. She reminded me of Robin Givens. I learned that She and Her family has a great history with the Black Panthers. I was so proud to know Her and Her loved ones. Thank God that We are in a great country that fought for racial equlaity and that President Joseph Biden has won; that the legacy of President Barack Obama survives. God Bless the Nation Of Islam for having a strong mandate that no Lady ever be defiled. We are in the Land of One Person, One Vote. I dated a Kikuyu Princess in Nairobi, Kenya and I will never forget making love to Her Our trip from Israel to Kenya. We dated throughout the great city of Nairobi; and by the time that We were ready to plan Our next date - I was almost out of spending money. All that I had to give Her from the Open Market was an indigo pair of Ear Rings. Had I been a Trillioneer, I would have built Her a castle in The United States and let Her live as the Queen that She is. God Bless Judy, The Lady Saint Judith. Please support civil rights, strong anti-rape Laws and severely strong Law enforcement for the protection of Females - and prevention of Sexual Exploitation. All of this account is True; and the Facts can be checked and proven True. I look forward to a day when the truth is not twisted into lies by gossip. When the death of precious people in Africa by great famine - is taken seriously. When the environment and wildlife are protected. Thank You to The Syracuse University and College of Environmental Science and Forestry for having emergency measures in place for Female students in danger. Author Class Of Year Environmental and Forest Biology. Helper of The Direct Deployment Team. Syracuse Police Department God Bless The New York State Troopers. God Bless Nelson Mandela God Bless the United Nations Thank You to Dr. Newman for Worlds Of Food And Famine God Bless B.B. KIng "There's Always One More Time" When I have been very down; I remember what Wesley Snipes said: "Always Bet On Black". Even though I hate and avoid gambling.

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  • Message of Healing
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    I am not sure that I know.

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    #312

    The easiest way I describe it is it was a friendship gone bad. A therapist described it as the beginnings of a DV situation. The internet unfortunately only pulls up stories of "toxic" friends and I cannot find anything for me who had been physically, emotionally, and sexually abused by a friend. I'm non-binary, in my 30s, and my perpetrator wasn't a man either to add in another complicated layer. I cobble together emotional validation from several sources: reading testimonies from men who have been abused by women, reading about DV in the LGBT community, going over regular checklists of what counts as abuse to remind myself just how bad it was. Ultimately I feel completely alone as a survivor most times. We met in college and I really wanted to be her friend, so... we started hanging out more. She wanted to hang out with me a LOT in the beginning and demanded I was online frequently, messaging me if she saw me posting on social media without actually being accessible to her. It felt like a privilege to be liked by her because she hated most other people and had no qualms talking about how stupid others could be sometimes. And, how it typically can happen in abusive relationships, things escalated gradually. She violated my boundaries by really wanting me awake much later than I wanted to be (guilt tripping), introducing topics and activities that for the sake of anonymity I need to keep secret--but I will say that after talking with other survivors this was an aspect of the sexual abuse. It was akin to coercion and sexting. Out of impulsive boredom once she shoved me onto a hard wood floor. She sexually assaulted me more than once (groping), I believe three times total of which the final and worst one was almost 10 years ago. I couldn't stop shaking for almost three days after it happened, and a large portion of my early 20s is just gone. There were other trauma factors unrelated to her that had been going on around this time, but it's taken me this long to realize that maybe the reason I don't remember a lot is in large part due to her. At the time of me writing this, it has been about seven years since I ghosted her. Whenever people talk about how horrible ghosting someone is, I want to scream that it was the only way I felt it was appropriate to separate myself from her. Whenever transphobes insist sexual violence is solely male violence, it's not long before I start doubting my own experience. When I try to find resources for people abused by friends and find only article after article about friends who are catty and gossipy it makes me want to give up talking about it completely. Trans survivor spaces are sparse. I don't know how to reconcile my dysphoria with what she did because can it really count if it involved parts of my body I didn't even want in the first place? Can it count if a large portion of how I was groomed by her was completely online? Even now writing this I'm afraid somehow she'll know, she'll try to contact me after all these years, and then convince me that none of this happened. It happened. I KNOW it did. I rarely talk about it at this level.

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  • Story
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    YOUR PROTECTORS BECOME ABUSERS .

    HELLO PEOPLE , its nice we can share our stories over here . So im a 19 year old girl from india who has a very typical indian family of four , me my little brother, mother and father . So my story is , my father used to physically abuse my mother since i was some months old , it started . he beat her over silly reasons . then when i gradually grew up and reached class 1 i was 6or 7 years old at that time , my father made me study for an entrance exam for class 6th and the syllabus was all of class 6th and 7th 9(to be noted that i was in class 1 at that point) . so my father made me study high level subjects of class 6th when i was still in class 1 which was a very tough job for me . i couldnt understand anything , and then my father used to beat me . he never let me play with friends , go out , in short he never let me have my childhood as childhood . he was always very extremely focused on my studies but forgot that i was still a child . We lived far from my father's village where my grandmother lived so in every summer vacations he used to take me and kept me there in the village where he would give me tution classes for the examination prep so i never got to enjoy my vacations . When was home , again the same thing , study and watch domestic violence at home . i always had to hear really abusive words which as a child i got traumatized . so when i was in class 2 , my mother got into an extramarital affair which i found out eventually and i hated my mother for that i was very shameful and i wanted to tell my father about this but i didnt . eventually my father found out and i remember that day when he beat her so much after he catch her red handed . It was a divorce situation but even then they stayed. my mother was no more into affair stuff but still i hated her . i wished she would die . later as i grew up the violence continued at home where i had to stop them both , physical abuse , abusive words and everything continued . it was really toxic . they both used to abuse me and my brother verbally with words like slut , Name and any abusive slangs you can think of . this is to be noted that my mother was also not very decent or you can say nice , she didnt do household chores at time , didnt made food on time , was extremely lazy (to be noted that my father helped her in everything ) but she didnt cuz she was ill manned to be honest . and so all of this continues and when i was in 1 i had my first boyfriend and my parents found out and they kind of accepted it at the first so when i appeared for 10th boards , i scored a 90.2 percent despite being in love and stuff but my parents where not happy infact they shamed me for my result (to be noted that they have never been satisfied by my results even if i score the full marks or become the topper they just always compare me with other children which made my self esteem and confidence shatter ) . they blamed me and my love affair for the 90.2 percent i scored which was too less for them because i was not the topper , the topper was at 93 . and now im in college , 3 years have passed by after that result but still they abuse and compare me for my 90.2 percent . i attempted suicide twice but i survived and they dont know bout this . i always get suicidal thoughts . they have never given me any privacy , they take control of everything , dont let me go out , visit a friend , talk to a friend over call . its suffocating . now im 19 and im again preparing for an exam , they have continued they abuse , domestic violence and everything . they make me hear for anything i eat , they have locked me up in a room where i have a laptop and study and sit here the whole day . they verablly abuse me a lot . some days ago i had a packet of noodles when i was hungry because my mom hadn't prepared food and it was very late and my mom found out that i ate noodles and she called me slut and other slangs infront of all neighbours . they always have been toxic . please mind that i have no problem studying . but i dont think something which takes away your entire childhood from you is not worth it . So my entire teenage and childhood was destroyed . i dont know how my adulthood would go because they wont let me live they are always here to pull me down . i wish i could just die .

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    cass

    cass
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    #222

    There have only ever been two people in my life that have ever known the details of my two sexual assaults, my husband and my mother. The few siblings and friends that do know that I have been raped only know that fact-that I have been raped. I have always feared the look on a person’s face when they are told that something like that has happened to you. I fear that I will be seen as less than or that I won’t be believed. These fears are just as strong today as they were when the rapes took place 17 and 16 years ago respectively. Now that my mother has passed, there is only one person who knows about the brutality that I endured and the scares I still live with today. I was a normal 16 year old working in a smoothie shop when I met a cute boy who had come in for a drink. He asked for my number, but I told him that I didn’t give my number out to people I don’t know. He assured me that he would be back as many times as it took for me to know him. He was true to his word and we began dating about two months later. He played for a local junior sports team that players from all over the US and some other countries played in that lead to countless former players going on to being drafted by professional teams. I had never been to a game before meet my then boyfriend. After dating for several months, I lost my virginity to him. I was completely in love. Not long after that he and I went to a party at the house of one of the “host” families that players lived with while they played in the league. We were talking in a bedroom when he told me he was going to go get us drinks and he would be back. The next time the door opened, I was not my boyfriend who entered, it was the Captain of the team that I had had very few interactions with. I will refer to him as L. L asked where my boyfriend was and said he would just wait for him to come back. L sat down on the bed while we made polite small talk about things like what schools we went to, where he was from originally, etc. I told L I was going to go look for my boyfriend because he had been gone for a strange amount of time. As I got up, L grabbed my wrist and yanked me back down on the bed. Before I could even think he was on top of me. He pinned my hands above my head then pulled my tank top down exposing my breast. I begged him to stop, I yelled hoping someone would hear me over the music, and fought as hard as I could. Even when he only had one hand grasping my wrists while he used the other to undo his pants and remove the underwear I was wearing under my skirt, I still wasn’t strong enough to get free. I begged him not to do this to me. He told him that I would be happy he did once it was over because he was “amazing.” I screamed at him to get to f**k off of me so he slapped me so hard that my ears were ringing. He used his knees to keep my legs apart as he violently raped me. This was only the second time that I had ever had sex. When he was done, he got up from the bed and said something about me being a dirty girl and that I would be begging him for more. My boyfriend came in the room seconds after L had walked out. I expected him to comfort me or go do something to L or just ANYTHING at all. Instead he told me that I was slut who cheated on him. Apparently it was common practice for the captain to get to sleep with any of the rookie’s girlfriends. My boyfriend said that I wouldn’t have “let” it happen if I didn’t really want it. He said things like that so many times that I actually started to question it myself. I stayed with my boyfriend because I felt like damaged goods. I took the blame whenever he cheated on me because “I cheated on him first.” I put up with being beaten by my boyfriend because he “wouldn’t be so angry if I hadn’t been a slut.” This relationship was on and off for several years and was my first experience of love. I have since been able to see that nothing about that relationship was love, but it shaped the relationships I had and partners I chose for years. I never reported my rape. I used long sleeves, pants, and makeup to cover the deep bruising that seemed to be on my body forever. After months of not being able to sleep without nightmares or going a single day without a flashback of the assault, I began abusing drugs and alcohol along with cutting myself. Around a year after my rape and the start of my substance abuse struggles, my parents went out of town for a weekend so I decided that was a perfect time to have a party with some friends from my school. I attended a pretty small school with about 80 kids per grade, most of which I had been in school with since preschool. There were probably 10 or 15 of us hanging out, drinking, and having fun. It was probably around 2 or 3 AM when people started passing out. I went to my room and passed out fully clothed on my bed. At some point I woke up somewhat to see a very good guy friend of mine on top of me. I was in and out a lot because of how intoxicated I was so I was barely able to move let alone fight him off of me. I remember telling him no and stop. The next thing I remember is my best friend coming into my room in the morning to tell me we were going to go to McDonald’s for some “hangover food”. I was under my covers but only had my shirt on. I got dressed, got in the car, and went to get food. As we were driving I got a text from the male “friend” that had been on top of me. He was asking me not to tell anyone about what happened the night before. I never responded because I still hadn’t fully wrapped my head around what happened. This situation was different from the first time. He was my friend. It wasn’t a violent assault like before and HE WAS MY FRIEND. I knew that doing anything about it would make me an outcast, which was terrifying to me at 17 years old. I understand how unbelievably stupid that was now at 33 years old. I told myself that I had invited him over. I have gotten drunk. I had gone to bed after telling everyone they could stay the night. It was my fault. Again, my perspective is different now. I spiraled into drug and alcohol addiction to a degree that should have killed me. I made several attempts to end my life, but still never told a soul what had happened to me. I ended up being sent to a rehabilitation center and was exiled from my family as soon as I turned 18 because they didn’t want to deal with it anymore. I was fortunate to grow up in a family of wealth but unfortunately that wealth was viewed as being enough to make my siblings and I happy. That meant that quality time and conversation were nonexistent. We were given new cars and credit cards to do whatever we wanted while my parents spent most of their time abroad or in homes they owned in other states. It took nearly a decade for me to develop a relationship with my mom again. One day she finally asked me the question that I had unknowingly wanted to be asked by my family which was-Why did you do all of the things you were doing back then? What happened? I broke down in tears and assure my mom that she didn’t need to live with the knowledge of what had happened to her daughter. I had a daughter of my own at that point. My mom told me that she did need to know because she had carried so much shame for not having made any attempts to find out what was really going on. I started by simply saying that I had been raped twice. She tried to come over to hug me but I said I was ok. She then asked things like when, where, who. I was very vague about it and left out the names of the people. She sat me down and told me that I had to tell her e.v.e.r.y.t.h.i.n.g because I had suffered through it alone long enough. I’m a lot of ways telling her was harder than enduring the rapes because I had a daughter and knew how devastated I would be if this had happened to her. I also feared that she wouldn’t believe me. She listened, we cried, and she apologized for making me think I wouldn’t have been believed. I apologized for the way I handled my pain from it by abusing substances. I have hope that the country is making strides when it comes to the way sexual assault is handled, however, I live every day with fear that my daughter may be violated in the way that I was and I will be powerless to stop it.

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  • Story
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    I felt like I lost my whole future in just the last few days..

    In September I moved to Costa Rica for a few months, and in October happened to meet a really great guy here. We were just starting to date and it was going well, but I left to my home country Finland for Christmas and stayed almost 2 months. During this time I was out with two friends, drank too much and lost memory, and woke up with the other friend next to me naked in my bed.. I had thought of him as a good friend, although we had just met the summer before. He supported me when I had issues with a narcissistic ex, and I actually tried to help him get back with his wife which he did for a while. Even that night that we were out, I was trying to hook my friends up with other women. I had no will or intention to sleep with him.. So when I woke up like that I was shocked, I was worried, I felt guilty for not remembering and possibly hurting the guy in Costa Rica... The more I thought about it the more I realised if something had happened it was not with my consent because I never wanted that with him :( I was so worried and took a morning after pill, even though my 'friend' claims he didn't do anything. He would have 'felt it' he said.... And he was kind of joking about it :( He claimed we had been jealous of each other during the night and kissed many times. Which I just find strange because I wouldn't want that... and I remember nothing. Anyways I took the pill and even got a period around my exact cycle 15 days later... Now I'm back to Costa Rica to be with the guy who is actually so good to me and who I was really starting to like a lot... And few days ago find out that I am pregnant :( And the timing is exactly around that night... atleast the doctor says.. Seeming that something HAD happened after all made me feel so violated :( I was definitely in no condition to give consent.... this 'friend' has already 2 children from 2 different women.. I felt so terrible, I never wanted a child this way, I wanted it with the man I was dating :( And it is too late to have an abortion since it is illegal in Costa Rica, and now that I have already heard the heartbeat and seen the embryo in Ultra sound... I just couldn't :( And my new partner here is now 'thinking things over'.. obviously it's a shock and a lot :( But I am now dealing with a very possible break up, knowing my consent and body were violated by someone I thought of as a friend, facing single parenthood.. :( Has anyone had any similar experiences and could share me some advice on how to deal with the emotions? :(

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  • You are surviving and that is enough.

    Story
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    Name

    Stories have a beginning, middle, and end. I don’t know if mine started when I was 7 and the little boy in class silently slid his hands over my body, while my teacher sat and did nothing. She was “waiting for me to speak up”. Maybe it started with my father, years later when he mistook me for my mother as I snuck into their bed after a nightmare. But I know that the teenage boy who found me the summer before I started high school firmly cemented a life of trauma. When he showed interest in me, a 14 year old who had never even held a boys hand, I was confused. This 17 year old, all cigarette smoke and angst, staring at me and seeing something mature enough to spend time with. I pushed down the disgust as he touched me for the first time. Shoved away the sinking feeling with his first kiss. Put on a happy face when he declared we were dating and told everyone I was happy. I kept that same mask on as the bruises started. And he wrapped his thick callused fingers around my A cup, barely developing chest and squeezed until he could pretend I wasn’t still a child. I hid the finger prints he left every time he touched me, even as I privately tried to convince myself they were normal, wondered why my mother did not carry the same bruises. I feigned pride as I shared the story of being coerced into sex. I faked enjoyment while he treated me as an object of conquest, ignoring the nightmares, sickness, suicidal thoughts. I stood loyally by as he threatened my friends, my family, fought any young boy that noticed something may be wrong. I even cried when he left, moving on to a 17 year old girl who I later found out hit him back. I spent years trying to find the pride I once had in myself before meeting him. The pride that was stripped away further as I was assaulted by a decades older stranger in college, my new “best friend” telling me it was dramatic to call it rape. My high school “lover” found me then to make sure I knew so many girls like me were assaulted, to hide myself away so I couldn’t be raped, missing the irony of giving advice to hide from what he had already done to me. I’m not sure there was a word for what the next man, Name stole, as he turned our first date into a forever drive, going block to block, refusing to stop the car until I finally gave in and gave him what he wanted. I found the strength to refuse all the way to his bed, when he told me he would not drive me home until I was more sober, and casually slipped on a condom. Kind to consider protection in the midst of me making sure he knew I did not want it, asking if he understood I was saying no. Or maybe it was Name 2. The one who feigned friendship and kindness, all while screaming at my inability to orgasm without having a flashback to the men before him. Who cried and punched and flailed when I would not twist my trauma into something more palatable. Who led to my psychotic break and then pretended to save me from myself. Seeing the faces of strangers melt into all the men who had ever touched me led me to finding hope. A strange sentence about the scariest part of my life. It has been 10 years and I am about to get married. 10 years of trauma therapy. Of fighting strangers in dark bars who dared to even look at me. Of screaming flashbacks where my partner helps me remember who and where and why. Of clinging to life, just barely at times, but somehow still being alive today. I turn 30 next week. I have been assaulted more times than I can write. I have been made into an object, stripped of my strength for the convenience of small men. I am no longer small. I am not weak. I am not an object. I get married in 128 days. My partner goes to therapy with me. He knows the names of each person who has hurt me. He has held me and comforted me, he has lifted me up and helped me remember who I am. He is safe. He is love. I turn 30 next week. I wish I could say getting here was easy. It wasn’t. But I turn 30 next week and I’m happy. I am safe. I feel safe. I have a partner and friends and a dog and a fat cat. I have a home. I went through hell and I’m still here and it doesn’t hurt the same way it did anymore. That ache is now distant. Like a bruise rather than a gaping wound. I hope others that survive what I have can find a way to make it long enough to thrive. The suffering stops. You are not alone.

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  • “You are not broken; you are not disgusting or unworthy; you are not unlovable; you are wonderful, strong, and worthy.”

    Message of Healing
    From a survivor
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    I don't know.

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  • “It can be really difficult to ask for help when you are struggling. Healing is a huge weight to bear, but you do not need to bear it on your own.”

    “These moments in time, my brokenness, has been transformed into a mission. My voice used to help others. My experiences making an impact. I now choose to see power, strength, and even beauty in my story.”

    “I really hope sharing my story will help others in one way or another and I can certainly say that it will help me be more open with my story.”

    Story
    From a survivor
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    #44

    At the end of my freshman year of college, I was at a house party. Towards the end of the night, after I had already been drinking, I said I wanted to go smoke and a guy who had been interested in me asked if he could come with me. We were friends at the time so I agreed. We went to the area in the back, which was an enclosed greenhouse-type porch and no one was back there. After we finished smoking, he leaned in and kissed me. I was shocked but went along with it at first. He proceeded to kiss me more intensely and started to touch me. Feeling uncomfortable, I stopped and told him I wanted to go inside. I sat at a table inside and he was next to me. I started feeling the high from smoking as I was having a conversation with my friends who were right across from me. Suddenly I felt his hand move up my thigh and he proceeded to rub me over my shorts. I was in frozen in shock thinking, "what the fuck is happening right now? This is really weird and i'm not enjoying this. Am I too high to do something right now? There are so many people around me. and no one knows what is happening. What is going on?" After a what felt like forever I felt him try to go in my shorts and that's when I snapped out of it and just looked at him. I didn't know what to say, and I don't really remember what happened at this point. I was just. in shock. He said something to me, I probably said something back, and then he just walked away. The day after I cried and had breakdowns in the bathrooms of the student center. I was confused and conflicted with myself trying to process what had happened. I felt like it was my fault because I googled things like "what constitutes as sexual assault/harassment?" because I wasn't sure if what i had gone through had "counted." I thought that since it was only touching it wasn't a big deal. I thought that because I was under the influence it was my fault. That I shouldn't have been that fucked up. That I shouldn't have been leading him on and making him think that I was into him. That I should protect him because he was friends with so many of my friends. But at the end of it all, HE WAS IN THE WRONG. I WAS PUT IN A SITUATION WHERE I WAS UNCOMFORTABLE AND HE HAD VIOLATED ME IN A ROOM FULL OF PEOPLE. I'm here to say that no matter the action, no matter how small, if you were violated your feelings are VALID. If you did not give consent and you felt uncomfortable, it IS ASSAULT. It is still your story. YOUR trauma that you have to live with. Do not brush it off or belittle it because you don't feel like it's worthy of being labeled. You are worthy. You deserve to be heard.

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  • Story
    From a survivor
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    Narcissistic Abuse 10 Years Isolation

    I am an independent woman who did not grow up in a loving home, but had nonetheless moved from the UK to Australia, and had managed to live a reasonably productive life by hard work and paying my bills on time. I enjoy solo travel, exploring new courses and film and am not afraid to try new adventures. It is important that I set up my story this way, in order to show that I have a lot of resilience and self reliance - however, this would not protect me when the unthinkable happened. 10 years ago, I was 51 years old, and managing stress, mortgage repayments, and looming and unpredictable menopause symptoms which I hadn't yet fully processed or mastered yet. During this 'transition' I remained productive, working, going out, going to the gym, believing that I was doing the right thing - and had no idea that my struggle with symptoms and stress overwhelm had set me up to attract a most sadistic, predatory abuser. I barely knew him, he was a personal trainer at my gym. I recognised his behaviour as kind of perhaps that of being offended by me. He was a dominant male, with lots of people vying for his attention and unfortunately, with my menopausal symptoms being new to me and unpredictable, I chose to keep a low profile, get my reps over and done with, then exit the gym, though remaining polite as I went about my routine. The personal trainer began a smear campaign, and it became obvious from the behaviours of other staff members that something was brewing. I chose to come to the gym at odd times or alternative days and downplayed what was happening. Finally, I was pushed into taking action, having been ambushed by some members (who physically sandwiched themselves front and back by members) as I coming into the gym. The personal trainer had pushed his campaign to becoming almost physical, and at this point, I left the gym, but not without putting in a written complaint to management and a detailed explanation of what had happened. I thought that would be the end of it. Little did I know, it was just the beginning. This personal trainer was psychopathic, a very very clever abuser, with a range no doubt of extreme level personality disorders. Within 2 months, he had moved into my apartment complex, and began recruiting my existing neighbours to carry out abuse by proxy. Ceilings and walls were banged, synchronised events - and I was now under siege. I had street theatre out side of my window, right around the clock and relentless, death threats, gang stalking and noticed that my contacts on Face Book and my work place relationships were all changing, and were replicating some of the phrases and behaviours of those already recruited in the smear campaign. This man, had thus, infiltrated every corner of my life, and recruited all people who were closest to me. This is a common scenario when being abused narcissistically. Eventually, I had to let the people go, it was too toxic and unhealthy. My now ex mother and ex sister were also recruited by him, and to this day, have dropped contact with me, and stand firmly with his dominance in this situation fully supporting him. The smear campaign was long term - and although the shouting has subsided, what remains is his dominance in the community, he gains entry to people's dwellings, and is constantly inside my devices, tracking, monitoring and controlling for new alliances that I may form which he is paranoid about. I had reported frequently to the local Police, and unfortunately without anyone to corroborate my story and objective evidence I was not able to prove my situation to them and all they did was to send me to acute care with a complete misunderstanding of the situation I was dealing with. Almost 10 years passed. I had stood my ground, and had survived, and wasn't pushed out of my home (which he had pressured me to do so). I stayed in resistance to his 'game' of trying to make me less financially secure, or have homelessness insecurity. I had withstood his attempts and remained solid, thanks really to my self reliance as a person. Me, an almost senior aged single woman now, and him, in his prime, with powerful allies, with enormous support and resources and the benefits of having taken all of mine now his. The crux of the story is actually not about this psychopathic person. But rather, how our leaders in our community are afraid to "judge" and he was permitted to stay and had the OK from my now ex-mother to engage me by acting out as part of his "therapeutic" process. To this day, he has never accepted an invitation to 'communicate' with me as an adult and explain himself and try to work out an outcome he would be happy with. I stood my ground, but with his current dominance and tracking, i am not able to pursue "fair go" relationships, and the social isolation he has created is a common trait with abusers. This is why I am using my voice and to share my story. This is every bit about him as it is the character of those who can make a difference in the face of extreme abuse, and choosing the path that was easiest, rather than what was right. Thank you for hearing the intro to my story. I am wondering if I will use what has happened to write a book?

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  • Story
    From a survivor
    🇨🇦

    Letter to my accuser.

    I wrote this letter to my uncle who has always played the victim. Dear Uncle X, It has been 28 years of this haunting everyone involved and after all this time I have never spoken up directly about this because I did not want to stir the pot, but now I feel it must be said because I cannot have this haunting my family anymore and you keeping attacking us. Up until the first incident you were my favourite uncle, the one I would gravitate to, I bet you never knew that. Yet you were also my first sexual encounter, the first time I ever felt an erection, the first person I was terrified of. I remember walking up the stairs slowly trying to get to the bathroom and you would call me into your bedroom and pull me under the covers, I remember feeling your erection against my backside, while you patted me, this happened on many occasions. I remember sleeping on the couch and feeling your breath on my face as you stuck your tongue in my ear, I remember the shock and fear of this. I remember the feel of your hands on my buttocks and my breasts, I remember you putting my own small hands in your lap. I remember hiding in the bathroom with the chain lock in place and you pushing yourself against the other side of the door asking what I was doing in there, while I watched your eyes try to see past the lock. I remember pushing the dresser against the door in the front bedroom and hoping you didn’t come in, hiding with my cousins and little sister. I also remember how it felt to be told by my own grandmother not to say anything if I wanted our family to stay together. I remember the call my parents got in the middle of the night and being told over the phone that this was happening to us, months after telling our grandmother, aunt and uncle about the incidences. I remember hearing my mom scream and my dad yell, I remember my brothers’ eyes as he stood at the bottom of the stairs wanting to leave to find you, but stopping because my dad, your older brother was crying at the top of the stairs. I remember the fear, excitement and relief that they finally knew, but I also remember listening to my own mother crying and trying to hid it from us, while she blamed herself for not protecting us from you. I remember that many who new choose to blame us for your actions. I remember sitting in front of a stranger in a closed room while I told them what you did to us. I remember hugging my little sister, who tried to stay strong and protect me while I felt guilty that I could not protect her. Does this sound like a girl who seduced their uncle (as grandma would say), who had the devil in their eye? who is being vindictive and ruining your life? You were supposed to protect us yet you didn’t and worse yet you blamed us for it. You played the victim, you played the one who is hurt by all this and claims it had destroyed your life. You who got married and had kids and owns a house, you who has gotten to have most of your siblings stand by your side back then. You have managed to convince your wife that we seduced you. I was the oldest and only 12, a very young naive 12-year-old, my sister was the youngest at 10, four children, four people who got their lives forever altered because of your sexual urges. Imagine for a moment that this was your child or your step children who were being molested and people who new blamed them for it, saying they seduced a full-grown man, then try to imagine that person coming back over and over again saying that your child is lying, that it is their fault and that they ruined that grown man’s life, that is what it has been like for us over and over again. Your actions have taken its toll on us. Do you have any idea what it’s like to hear your own grandmother say you had the devil in you? Do you know what’s it’s like to have letters written saying they believed we acted inappropriate and that we won’t be coming around their husbands because we would seduce them? We were just children. One week after my own wedding my mother had to kick my grandmother off the front lawn while she screamed at my parents that “if we had of been raised right this would have never happened” in front of our neighbours. My own honeymoon was darkened because you both thought we should help relieve your lives. Everything in my life changed in an instant, it changed the first time you choose to act out your sexual urges on children. I cannot speak on the other victims behaves, but I will say this, look at the other victims, look at their current lives and where they have ended up and know that their lives could have been different if you had of keep it your pants. Each one of us has been fighting their own demons over this part of our lives, you let others attack us verbally because you were a coward and choose to let children take the blame for your urges, you let the family be destroyed because you would not do the right thing. I spent many hours trying to come to terms with it all and the damage it caused me. I struggled with it every day, it is not just the inappropriate touching but the way it was handled. It’s the way you and grandma and the ones who knew made me feel about myself. Not once have you stood up and said you did wrong, you choose to blame children instead of admitting it was you. I am 40 years old now, I have two wonderful children and I have a great career as a Registered Nurse in an acute care setting. I managed to get my degree in Bachelor of Science in Nursing, a diploma in Pre-Health Science as well as a diploma in Medical Office Administration, all with honours, and I did all of this as a divorced, single, full-time mom. I have had many ups and downs but I am strong, I am a fighter, I am smart, compassionate, and most of all one heck of a mother to my children. Your actions will no longer have weight on my life, it will no longer define me, it will no longer be something I survived, I choose to triumph and rise above it, I choose to forgive my extended family for their parts because I choose to love me. It is funny though, the one line that sticks out throughout the entire CAS file, which is 32 pages in length is the you stated, “I’m touching you because I need a girlfriend,” this one reason is why our lives were forever changed. signing me.

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  • Story
    From a survivor
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    Growing up isn't what I thought it'd be.

    When I was in my freshman year of high school, I was stoked. What 15 year old girl wouldn't be? New responsibilities, new school, new friends, and most importantly for our story, a new Cross Country team. On my new team there was a guy, lets call him Name (not his actual name). I was instantly drawn toward Name as he has the same condition as me (vitaligo). It gave us something to talk about, something to bond over and soon enough we were friends. I remember exercising with him and some friends on our team's stationary bikes, talking about normal stupid teenager things when it dawned on me that I thought he was attractive, maybe I even liked him a bit. Soon enough, fall had come to an end and the Cross Country season was over. Me and Name didn't talk after that, we just didn't have any classes together and by the time the incident happened, I had almost forgotten he existed. It was after school on a spring afternoon, and I was staying to practice some choir music in the choir room. After I was done with my work, I slipped out of the class to walk the halls for a bit, to see if I saw anyone I knew that I could talk to. Campus Security was sparse at the time, so it wasn't likely I was going to get caught walking around after school without a hall pass. Thats when I see one of my friends talking to Name in his JROTC uniform by the front of the school by the office and cafeteria. Happy to see the both of them, I walk up to say hello to them and almost immediately notice that something is off with Name. His eyes are glossy and red, and it doesn't seem like he's fully listening when you speak to him. I was unsettled at first by it but in my few months of highschool I had already learned that teenage drug use here was not uncommon. I just tried to brush it off, even though it worried me. I remember asking if he was on something, all I got was a smile and nod of his head. Soon enough my friend had to be picked up, leaving me alone with Name. I didn't feel uncomfortable at this point because it was fine if I knew him right? He'd never do anything bad to me, we were friends. He told me he was hot, and wanted to find somewhere colder, so we walked down one of the hallways in search of a cold room. We come to the stair well that leads to the second level of the school and go up so I can check and see if any of the empty classrooms are cold. He waits by the stairwell as I do so but I only get to check one classroom before he suggests the elevator by the stairwell. These elevators are normally locked, only accessible by special keys so students can't get into them. As he pulls a key from his back pack I remember that he'd injured his knee some time ago, I remember him using crutches for awhile. He used the elevator to get to the second story of the school while he was hurt, no wonder he had a key. This is where the memory gets a bit fuzzy, I start to get nervous as he compliments my new haircut, calling me cute and other words of affection. Being a 15 year old girl, I should've been excited with these sweet words, I should've been flattered and appreciative but I wasn't. I couldn't shake the uneasy feeling his eyes gave me. It wasn't long before he moved closer to me, hazy eyes piercing straight through mine. He then asked me for a hug, and I didn't exactly want to give him one but I was horrible at saying no, I grew up as a people pleaser. When he hugged me, I was immediately uncomfortable when I felt that he was hard through his pants. When he didn't pull back from the hug after a few seconds, I tried to push him away, to give him the signal that I was uncomfortable. He eventually let go after a few seconds but looked me in the eyes with a disgusting smile and started to kiss me. It was sloppy and disgusting and thats when I knew I needed to get out. I told him no and pulled away from him but he persisted. I felt so helpless. I told myself that maybe I should like it, that it was something I should appreciate because I used to like him. I didn't feel that way after he started unbuckling his pants. I started to tell him no more clearly and assertively but he cornered me in the elevator. I was so afraid that I was going to be raped, I'm a 4'11 120lbs girl being cornered by someone who was training to be in the military and almost a foot taller than me. I froze in fear as he groped me, sticking his hand in my underwear and pressing his bare penis againist me, humping me. I was almost in tears as I fearfully continued to tell him no, to stop. I just felt so violated and scared. When I realized that nobody was going to come save me, I pushed him off me with all my strength a few times before I was able to get out of the situation. When I went home that night, I worked up the courage to tell my best friend, who helped me through telling a trusted teacher about the incident the next day. The attention of the school officials, of my family and of the police was so scary to me. It made me feel like I was in trouble. I know now that I did the right thing.

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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.