Community

Sort by

  • Curated

  • Newest

Format

  • Narrative

  • Artwork

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
🇵🇪

Broken

I was a victim of child sexual abuse when I was 7 years old and my cousin's stepbrother was 9 or 10. He abused me for two years. I told my mother what happened, and his parents punished him. Most of my family didn't believe me. In a conversation with my mother, she told me I had probably made up the whole abuse and that I was a liar, and I cried a lot that day. My grandmother is proud of him because he's a doctor in Germany and has a good life, while I'm trapped. I can't stand being touched and I can't get over it, even though I've been to therapy. Yesterday I saw his Instagram and felt bad because he moved on and I didn't. He told me it was a secret and I trusted him (the three of us were alone because my uncle and his wife -who is the mother of my abuser- are doctors so they were always in the hospital). They would leave the food ready for us and he (A) would put it in the microwave. A pulled my pants down a little or lift my skirt (if i was wearing one). When A was on top of me he was kissing me- it was overwhelming and i couldn't focus on anything else but his breath and voice, he was grabbing his crotch, but I didn't understand what he was doing. We were playing normal with his little sister and then A exclude her from the game to be alone with me so A put her in front of the television so she wouldn't focus on us and was distracted. Then A guided me to the room, he close the door to the room he shared with his sister (my cousin's bed was near the door and his wasn't), so he would make me lie down on the floor next to his bed so no one could see us. At first, I would get on top of him, but then he said I was too heavy to be in that position (I guess it wasn't comfortable for him to abuse me). That led to an eating disorder that I still have; I even developed anemia last year. I remember once I ran to the bathroom because something didn't feel right, but he started banging on the door but then I realized there was nothing I could do, I mean where would I go? My uncles locked us out. I remember once, A didn't close the door properly because his sister came in, and he straightened his clothes and pushed me under his bed, but his sister saw me and asked me what I was doing there, and I stayed there for a long time. And her sister got under the bed to keep me company; she was saying something to me, but I couldn't hear her, or maybe I wasn't paying attention. I think I'm broken, because his kisses and his voice in my ear were too much, and I never noticed if he ejaculated or if something else happened that I overlooked or never noticed because I never went to a doctor, my mom never reported him. And we couldn't count on my dad because he abandoned us and went off with the neighbor and treated her daughter as his own while the abuse was happening. That's why I lived in their house during that time; that's why the abuse continued because I was in the provinces and my mother traveled to the capital because of a false accusation my father made against her. A year later, my mother's half-brother baptized me with my abuser's mother, and I never said anything. I just smiled in the photos as if nothing was wrong while I hugged A. Now I´m 22 and I still feel sick and dirty.

  • Report

  • Story
    From a survivor
    🇺🇸

    It’s been over a decade and I’m just realizing what really happened

    When I was younger I had this friend, we’ll call her friend. She wasn’t always kind to me, in fact she was often rude to me. She was way more mature than me even though she was younger, and that included being sexually more educated than I was. We were 7 or 8 at this point I think, and at her house she had a hot tub that her mom would let us go in sometimes. I can’t remember if this happened during the same play date, but she tried to show me videos of wlw sexual activities. This included scissoring, etc. and she seemed very obsessed with it. I was weirded out and uninterested and left the room, but it was weird. Anyways, one time we were in the hot tub, she repeatedly tried to convince me to get out of the hot tub and try scissoring or whatever. I really didn’t want to and felt weird, but she eventually coerced me to. I remember feeling really uncomfortable and like it was just wrong. I feel like something else happened, either penetration or something oral, but my memory betrays me. I had another very sexually oriented friend at a young age who dared me to “pull my pants down and have sx with the wall” when I was around 7, in addition to her telling me lots of made up sex stories, to which again I was very disturbed. I think these repeated encounters as a child is part of what has led me to be a mostly sex repulsed asexual person, and I struggle deeply with my boundaries when it comes to physical touch. I recently had an experience where me and a friend were both drunk and she sort of pushed my boundaries after I said no over and over (I put this story in the q+a section.) I didn’t realize the childhood stories until recently and it’s been a bit over a decade. How can I feel safe and comfortable in my own body again and process this, as well as getting better at boundaries?

  • Report

  • Healing is transforming a lifetime of survival into a foundation of stability.

    Shared by a survivor

    Message #1695

    Message of Hope
    From a survivor
    🇦🇷

    If you are reading this and you are living through abuse, I want you to know that there is a way out. I know how it feels to believe that you are trapped. I know what it feels like to feel like there are no options, like nobody will believe you, like the obstacles in front of you are too big to overcome. For many years, I felt that way. I was isolated. I was afraid. I was living in a situation where I felt like I had lost control over my own life. I did not know how I would leave, how I would protect my children, or how I would rebuild everything that had been taken from me. But I want you to know something: The fact that you are still here means there is still hope. Your story is not over. You are not defined by what someone has done to you. You are not powerless. Even if you cannot see the path forward yet, that does not mean there is no path. For me, survival did not happen all at once. It happened one decision at a time. It was choosing to keep going for my children. It was documenting what happened. It was asking for help. It was taking one more step even when I was exhausted. There were times when I thought I could not continue. There were times when I felt like I had lost myself completely. But little by little, I started finding my way back. My faith has also carried me through this journey. I believe that God was with me even in the darkest moments, including the moments when I felt alone. I believe He gave me strength when I did not have strength of my own. If you are still in the middle of your battle, I want you to be patient and gentle with yourself. Healing takes time. Rebuilding takes time. Sometimes progress does not look like a big victory—it looks like making it through another day, protecting yourself, or taking one small step toward freedom. Please remember: You deserve safety. You deserve respect. You deserve to be believed. You deserve a life beyond survival. I am still fighting my own battles. I am still healing. I am still working toward the day my children and I can finally be completely safe. But I am proof that even after years of pain, a person can begin again. Do not give up. There is a future beyond what you are experiencing right now.

  • Report

  • Story
    From a survivor
    🇺🇿

    Learning my partner was gang-raped

    I learned from my partner that she was gang-raped. Rn we live in different cities. We had a stupid argument on the phone, after which she shared with me about what she's been through via text and she went silent completely. As soon as I read that she's been. My world shattered, I texted her that I have to cool off and I'll be back. It took me an hour to cool down and answer with words of support and love. I didn't ask any questions. I just said she can reach out whenever she's ready. I don't know who to talk to. I was so fkng furious, I felt so much pain and sadness. I couldn't sleep for 24 hrs and just got a 2-hour sleep at least. I feel broken and scared not knowing how can I be strong enough to support her and not fail myself. I want to make those men pay. I have never felt such rage in my life. I just don't know what to do now. I can't really talk to anyone about it. I try to focus on other things, but my mind just can't focus on anything. I keep thinking about it. And I wonder how she feels rn, I wanna support her and talk to her, but I don't want to push her. I hope she will reach out to me soon. I'm so afraid what's gonna happen next, I don't want her to see me so weak and broken and wonder for how long Id be able to look strong and not break. I don't wanna fail her. I love her so much. I never thought Id feel so much pain and anger. I know I shouldn't push her or ask her questions, but I wanna know the names of those pieces of shit. I hope she gains courage to stand up and fight some day, bcz I can't imagine living and knowing those monsters are still out there. I hate life so much rn and I was always the most positive person. I wish I could erase our memories, I can't imagine what she's been through. I love her so much, and I just hope I can be strong and we can push through this together.

  • Report

  • Message of Healing
    From a survivor
    🇦🇷

    I do not consider myself completely healed yet. Healing, for me, is not a moment where everything that happened disappears or where the pain no longer exists. I am still living through the aftermath of years of abuse. I am still fighting for my children. I am still navigating the legal process that stands between us and the safe future I am working toward. I am still learning how to live with the effects of trauma and PTSD. But my understanding of healing has changed. I no longer believe healing means that I will never hurt again. I believe healing means that, even while I carry wounds, I continue moving forward. My faith has been a major part of that journey. As a Christian, I believe that God was with me even in the moments when I felt completely alone. There were times when I felt abandoned, when I did not understand why I was going through so much, and when I questioned how I could keep going. But looking back, I can see moments where I was given strength when I did not think I had any left. My healing has not been about pretending the pain did not happen. It has been about trusting that my story does not end with what was done to me. I believe God gave me the strength to protect my children, to keep fighting, and to continue standing when I felt like I was broken. I believe that my life still has purpose, and that the years I spent surviving do not define the rest of my story. Healing has meant learning that I am worthy of love, respect, and safety. It has meant allowing myself to accept help after years of believing I had to carry everything alone. It has meant rebuilding my confidence, rediscovering who I am, and understanding that I am not only a survivor of what happened—I am also a mother, a woman, a daughter, and a person with a future. I am still healing. I am still fighting. I am still learning. But I am not the same person I was when I was trapped in fear. My faith reminds me that God can bring beauty from broken places. It reminds me that suffering is not the end of the story. It reminds me that even in the hardest seasons, I am not walking alone. To me, healing is not forgetting the past. Healing is allowing God to use my story for something greater. Healing is choosing hope even while I am still in the middle of the battle. Healing is believing that what was meant to destroy me will not have the final word.

  • Report

  • Story
    From a survivor
    🇺🇸

    My story and awareness of rape.

    This is my story. When I was younger than 5, I was raped. My memory blocked out the person who did it. So I don’t remember who did it. It makes me so angry, I don’t remember any of my childhood except for the sexual abuse parts. I remember at four years old, I only wanted to be involved with things if it regarded something sexual. There was never a time in my life where I’ve felt innocent. At the ripe age of four I knew all about kinks, positions, different kinds of sex, and looking back, the signs were screaming at everyone around me. I was very sexual, and I was very violent. The only things I wanted to watch was porn or gore. I was 5. I was scared of the bathroom, and I had accidents at school every day because I was scared of restrooms. Sometimes I’d cry when I’d have to go in there. Then, at 5 also, I had internet access. That’s when I had found out that the rape I endured was “normal” (it wasn't) because of the pornos I watched. It exposed me to way more things than the rape I experienced. And obviously, the rape that happened made me an angry child. So I took that anger and acted violent. I remember the only time I would play with my toys, like any child should, was if I was pretending they were having sex, being raped, or simply breaking the toys. Over my life, I have felt pissed. Pissed at the world, pissed at my family, why couldn’t anyone see this? Why did this happen? There has never been a time in my life where I was innocent. I feel filthy. I feel disgusting, I don’t feel like a girl, I feel like a wasted potential of a human. I know it wasn’t my fault. And nobody can sit in their pity forever. I have therapy now, I have been to mental health facilities, and I have gotten so much help from family and friends. The feeling of being rotten can’t go away. But I think I speak for every rape victim when I say, it sure is validating knowing that it’s not your fault. And the way I’m handling this such life changing situation, is just how any human would. You are not alone, and there is a huge difference between feeling filthy and being filthy. And I and many other survivors, are not filthy. Because of the abuse I endured, I’m scared of love. Many times, I don’t think love exists. I’m scared of sex, I’m scared of marriage, and I hate to say it, but sometimes I’m scared of guys. I’ve lost hope in true romance. The only time someone wanted me “romantically” was when I was 4. That’s a kind of lost hope, that I don’t know how to over come from. I feel like a baby, sometimes I get triggered by sex scenes, by beauty standards even. I feel like such a Debbie downer. Anything with lust, I get triggered. And I feel horrible for it. I want to joke around, I want to have fun, but that kind of topic is something I can never erase from my memory. Thank you for reading my story, you are not alone. And you are not filthy, or a burden. Be gentle with yourself, and give yourself time to recover.

  • Report

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

    Welcome to Our Wave.

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

    What feels like the right place to start today?
    Story
    From a survivor
    🇺🇸

    It’s been over a decade and I’m just realizing what really happened

    When I was younger I had this friend, we’ll call her friend. She wasn’t always kind to me, in fact she was often rude to me. She was way more mature than me even though she was younger, and that included being sexually more educated than I was. We were 7 or 8 at this point I think, and at her house she had a hot tub that her mom would let us go in sometimes. I can’t remember if this happened during the same play date, but she tried to show me videos of wlw sexual activities. This included scissoring, etc. and she seemed very obsessed with it. I was weirded out and uninterested and left the room, but it was weird. Anyways, one time we were in the hot tub, she repeatedly tried to convince me to get out of the hot tub and try scissoring or whatever. I really didn’t want to and felt weird, but she eventually coerced me to. I remember feeling really uncomfortable and like it was just wrong. I feel like something else happened, either penetration or something oral, but my memory betrays me. I had another very sexually oriented friend at a young age who dared me to “pull my pants down and have sx with the wall” when I was around 7, in addition to her telling me lots of made up sex stories, to which again I was very disturbed. I think these repeated encounters as a child is part of what has led me to be a mostly sex repulsed asexual person, and I struggle deeply with my boundaries when it comes to physical touch. I recently had an experience where me and a friend were both drunk and she sort of pushed my boundaries after I said no over and over (I put this story in the q+a section.) I didn’t realize the childhood stories until recently and it’s been a bit over a decade. How can I feel safe and comfortable in my own body again and process this, as well as getting better at boundaries?

  • Report

  • Story
    From a survivor
    🇺🇿

    Learning my partner was gang-raped

    I learned from my partner that she was gang-raped. Rn we live in different cities. We had a stupid argument on the phone, after which she shared with me about what she's been through via text and she went silent completely. As soon as I read that she's been. My world shattered, I texted her that I have to cool off and I'll be back. It took me an hour to cool down and answer with words of support and love. I didn't ask any questions. I just said she can reach out whenever she's ready. I don't know who to talk to. I was so fkng furious, I felt so much pain and sadness. I couldn't sleep for 24 hrs and just got a 2-hour sleep at least. I feel broken and scared not knowing how can I be strong enough to support her and not fail myself. I want to make those men pay. I have never felt such rage in my life. I just don't know what to do now. I can't really talk to anyone about it. I try to focus on other things, but my mind just can't focus on anything. I keep thinking about it. And I wonder how she feels rn, I wanna support her and talk to her, but I don't want to push her. I hope she will reach out to me soon. I'm so afraid what's gonna happen next, I don't want her to see me so weak and broken and wonder for how long Id be able to look strong and not break. I don't wanna fail her. I love her so much. I never thought Id feel so much pain and anger. I know I shouldn't push her or ask her questions, but I wanna know the names of those pieces of shit. I hope she gains courage to stand up and fight some day, bcz I can't imagine living and knowing those monsters are still out there. I hate life so much rn and I was always the most positive person. I wish I could erase our memories, I can't imagine what she's been through. I love her so much, and I just hope I can be strong and we can push through this together.

  • Report

  • Story
    From a survivor
    🇵🇪

    Broken

    I was a victim of child sexual abuse when I was 7 years old and my cousin's stepbrother was 9 or 10. He abused me for two years. I told my mother what happened, and his parents punished him. Most of my family didn't believe me. In a conversation with my mother, she told me I had probably made up the whole abuse and that I was a liar, and I cried a lot that day. My grandmother is proud of him because he's a doctor in Germany and has a good life, while I'm trapped. I can't stand being touched and I can't get over it, even though I've been to therapy. Yesterday I saw his Instagram and felt bad because he moved on and I didn't. He told me it was a secret and I trusted him (the three of us were alone because my uncle and his wife -who is the mother of my abuser- are doctors so they were always in the hospital). They would leave the food ready for us and he (A) would put it in the microwave. A pulled my pants down a little or lift my skirt (if i was wearing one). When A was on top of me he was kissing me- it was overwhelming and i couldn't focus on anything else but his breath and voice, he was grabbing his crotch, but I didn't understand what he was doing. We were playing normal with his little sister and then A exclude her from the game to be alone with me so A put her in front of the television so she wouldn't focus on us and was distracted. Then A guided me to the room, he close the door to the room he shared with his sister (my cousin's bed was near the door and his wasn't), so he would make me lie down on the floor next to his bed so no one could see us. At first, I would get on top of him, but then he said I was too heavy to be in that position (I guess it wasn't comfortable for him to abuse me). That led to an eating disorder that I still have; I even developed anemia last year. I remember once I ran to the bathroom because something didn't feel right, but he started banging on the door but then I realized there was nothing I could do, I mean where would I go? My uncles locked us out. I remember once, A didn't close the door properly because his sister came in, and he straightened his clothes and pushed me under his bed, but his sister saw me and asked me what I was doing there, and I stayed there for a long time. And her sister got under the bed to keep me company; she was saying something to me, but I couldn't hear her, or maybe I wasn't paying attention. I think I'm broken, because his kisses and his voice in my ear were too much, and I never noticed if he ejaculated or if something else happened that I overlooked or never noticed because I never went to a doctor, my mom never reported him. And we couldn't count on my dad because he abandoned us and went off with the neighbor and treated her daughter as his own while the abuse was happening. That's why I lived in their house during that time; that's why the abuse continued because I was in the provinces and my mother traveled to the capital because of a false accusation my father made against her. A year later, my mother's half-brother baptized me with my abuser's mother, and I never said anything. I just smiled in the photos as if nothing was wrong while I hugged A. Now I´m 22 and I still feel sick and dirty.

  • Report

  • Healing is transforming a lifetime of survival into a foundation of stability.

    Shared by a survivor

    Message #1695

    Message of Healing
    From a survivor
    🇦🇷

    I do not consider myself completely healed yet. Healing, for me, is not a moment where everything that happened disappears or where the pain no longer exists. I am still living through the aftermath of years of abuse. I am still fighting for my children. I am still navigating the legal process that stands between us and the safe future I am working toward. I am still learning how to live with the effects of trauma and PTSD. But my understanding of healing has changed. I no longer believe healing means that I will never hurt again. I believe healing means that, even while I carry wounds, I continue moving forward. My faith has been a major part of that journey. As a Christian, I believe that God was with me even in the moments when I felt completely alone. There were times when I felt abandoned, when I did not understand why I was going through so much, and when I questioned how I could keep going. But looking back, I can see moments where I was given strength when I did not think I had any left. My healing has not been about pretending the pain did not happen. It has been about trusting that my story does not end with what was done to me. I believe God gave me the strength to protect my children, to keep fighting, and to continue standing when I felt like I was broken. I believe that my life still has purpose, and that the years I spent surviving do not define the rest of my story. Healing has meant learning that I am worthy of love, respect, and safety. It has meant allowing myself to accept help after years of believing I had to carry everything alone. It has meant rebuilding my confidence, rediscovering who I am, and understanding that I am not only a survivor of what happened—I am also a mother, a woman, a daughter, and a person with a future. I am still healing. I am still fighting. I am still learning. But I am not the same person I was when I was trapped in fear. My faith reminds me that God can bring beauty from broken places. It reminds me that suffering is not the end of the story. It reminds me that even in the hardest seasons, I am not walking alone. To me, healing is not forgetting the past. Healing is allowing God to use my story for something greater. Healing is choosing hope even while I am still in the middle of the battle. Healing is believing that what was meant to destroy me will not have the final word.

  • Report

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

    Message of Hope
    From a survivor
    🇦🇷

    If you are reading this and you are living through abuse, I want you to know that there is a way out. I know how it feels to believe that you are trapped. I know what it feels like to feel like there are no options, like nobody will believe you, like the obstacles in front of you are too big to overcome. For many years, I felt that way. I was isolated. I was afraid. I was living in a situation where I felt like I had lost control over my own life. I did not know how I would leave, how I would protect my children, or how I would rebuild everything that had been taken from me. But I want you to know something: The fact that you are still here means there is still hope. Your story is not over. You are not defined by what someone has done to you. You are not powerless. Even if you cannot see the path forward yet, that does not mean there is no path. For me, survival did not happen all at once. It happened one decision at a time. It was choosing to keep going for my children. It was documenting what happened. It was asking for help. It was taking one more step even when I was exhausted. There were times when I thought I could not continue. There were times when I felt like I had lost myself completely. But little by little, I started finding my way back. My faith has also carried me through this journey. I believe that God was with me even in the darkest moments, including the moments when I felt alone. I believe He gave me strength when I did not have strength of my own. If you are still in the middle of your battle, I want you to be patient and gentle with yourself. Healing takes time. Rebuilding takes time. Sometimes progress does not look like a big victory—it looks like making it through another day, protecting yourself, or taking one small step toward freedom. Please remember: You deserve safety. You deserve respect. You deserve to be believed. You deserve a life beyond survival. I am still fighting my own battles. I am still healing. I am still working toward the day my children and I can finally be completely safe. But I am proof that even after years of pain, a person can begin again. Do not give up. There is a future beyond what you are experiencing right now.

  • Report

  • Story
    From a survivor
    🇺🇸

    My story and awareness of rape.

    This is my story. When I was younger than 5, I was raped. My memory blocked out the person who did it. So I don’t remember who did it. It makes me so angry, I don’t remember any of my childhood except for the sexual abuse parts. I remember at four years old, I only wanted to be involved with things if it regarded something sexual. There was never a time in my life where I’ve felt innocent. At the ripe age of four I knew all about kinks, positions, different kinds of sex, and looking back, the signs were screaming at everyone around me. I was very sexual, and I was very violent. The only things I wanted to watch was porn or gore. I was 5. I was scared of the bathroom, and I had accidents at school every day because I was scared of restrooms. Sometimes I’d cry when I’d have to go in there. Then, at 5 also, I had internet access. That’s when I had found out that the rape I endured was “normal” (it wasn't) because of the pornos I watched. It exposed me to way more things than the rape I experienced. And obviously, the rape that happened made me an angry child. So I took that anger and acted violent. I remember the only time I would play with my toys, like any child should, was if I was pretending they were having sex, being raped, or simply breaking the toys. Over my life, I have felt pissed. Pissed at the world, pissed at my family, why couldn’t anyone see this? Why did this happen? There has never been a time in my life where I was innocent. I feel filthy. I feel disgusting, I don’t feel like a girl, I feel like a wasted potential of a human. I know it wasn’t my fault. And nobody can sit in their pity forever. I have therapy now, I have been to mental health facilities, and I have gotten so much help from family and friends. The feeling of being rotten can’t go away. But I think I speak for every rape victim when I say, it sure is validating knowing that it’s not your fault. And the way I’m handling this such life changing situation, is just how any human would. You are not alone, and there is a huge difference between feeling filthy and being filthy. And I and many other survivors, are not filthy. Because of the abuse I endured, I’m scared of love. Many times, I don’t think love exists. I’m scared of sex, I’m scared of marriage, and I hate to say it, but sometimes I’m scared of guys. I’ve lost hope in true romance. The only time someone wanted me “romantically” was when I was 4. That’s a kind of lost hope, that I don’t know how to over come from. I feel like a baby, sometimes I get triggered by sex scenes, by beauty standards even. I feel like such a Debbie downer. Anything with lust, I get triggered. And I feel horrible for it. I want to joke around, I want to have fun, but that kind of topic is something I can never erase from my memory. Thank you for reading my story, you are not alone. And you are not filthy, or a burden. Be gentle with yourself, and give yourself time to recover.

  • Report

  • 0

    Users

    0

    Views

    0

    Reactions

    0

    Stories read

    Need to take a break?

    Made with in Raleigh, NC

    Read our Community Guidelines, Privacy Policy, and Terms

    Have feedback? Send it to us

    For immediate help, visit {{resource}}

    Made with in Raleigh, NC

    |

    Read our Community Guidelines, Privacy Policy, and Terms

    |

    Post a Message

    Share a message of support with the community.

    We will send you an email as soon as your message is posted, as well as send helpful resources and support.

    Please adhere to our Community Guidelines to help us keep Our Wave a safe space. All messages will be reviewed and identifying information removed before they are posted.

    Ask a Question

    Ask a question about survivorship or supporting survivors.

    We will send you an email as soon as your question is answered, as well as send helpful resources and support.

    How can we help?

    Tell us why you are reporting this content. Our moderation team will review your report shortly.

    Violence, hate, or exploitation

    Threats, hateful language, or sexual coercion

    Bullying or unwanted contact

    Harassment, intimidation, or persistent unwanted messages

    Scam, fraud, or impersonation

    Deceptive requests or claiming to be someone else

    False information

    Misleading claims or deliberate disinformation

    Share Feedback

    Tell us what’s working (and what isn't) so we can keep improving.

    Log in

    Enter the email you used to submit to Our Wave and we'll send you a magic link to access your profile.

    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.