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I was...

The person who harmed me was a...

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I identify as...

I was...

When this occurred I also experienced...

Welcome to Our Wave.

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

What feels like the right place to start today?
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.

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  • Story
    From a survivor
    🇺🇸

    From Survival to Safety

    Hello, Name, and I am a domestic violence survivor reaching out in hopes of sharing my story to raise awareness and help protect other women and children. After enduring severe domestic violence, and my kids and I being kidnapped ..  I finally saw justice when the defendant in my case was found guilty and sentenced to 60 years in prison. While that conviction brought accountability, it did not end the impact of the abuse on my life or on my children’s lives. The violence we survived changed everything. My children witnessed trauma no child should ever experience, and we were forced to leave our home and everything familiar to start over in order to stay safe. The aftermath of abuse has affected our emotional well-being, stability, and ability to rebuild a sense of normalcy. I am sharing my story not for sympathy, but to bring awareness to the realities of domestic violence—especially how it affects children long after the court cases end. Survivors often escape with nothing, and rebuilding requires support, safety, and resources. Link If you are interested, I am willing to speak openly and honestly about what we endured, the legal process, and what life looks like after survival. My hope is that by telling our story, we can help save lives and bring awareness to the importance of protecting women and children. Thank you for your time and for the work you do in bringing important stories to light. Link Sincerely, NamecontactDomestic Violence Survivor

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  • You are surviving and that is enough.

    Story
    From a survivor
    🇺🇸

    Spiritual abuse after child experienced peer to peer abuse

    My 10 year old daughter was a victim of peer to peer harmful sexual behavior. She was traumatized and had to go to therapy for 8 mos. We had been going to a church plant for about 2 years when this happened. For 3 months we told no one but the pastor (who we knew had told the elders). We were desperate for spiritual help and guidance but got none. While we thought the pastor was on the same page with us, it would later become evident he wasn’t. From day one, the thing that was put forth to us was “all that matters is how you walk through this with the other family.” When I say that, I mean this was priority over praying for us, trying to help us find a therapist, or just practically helping our family while we were in a horrible situation. None of the elders at the actual church contacted us, and I had to contact the one that was from the mother church and he too pushed us to “walk through this” with the other family. The other family was not communicating with us much at all. Part of why we didn’t say anything was because it was a very small church and we knew it could affect the church. The church had zero written child protection policies. We knew the small group of parents would know which child had been involved and we didn’t know what to do. My daughter couldn’t go to church there because it was re-traumatizing to her. The other child denied NONE of what my child said happened. At first, the pastor agreed the child needed to apologize. Well the situation kept dragging on with no progress of any kind. I called my pastor one day super upset and said I felt like no matter what happened, we were going to be blamed in some way and we were trying to fix it but there was no good answers. He said, “Let me be your mediator.” He then admitted to my husband and I that the other child’s father was resistant to talking/ meeting and just wanted to “move on.” Finally we meet with the other parents once and indeed the father did not want his child to apologize, would not agree she needed counseling, and said it was our problem we couldn’t go to church with them. I tried to explain it was about my daughter’s mental health. The father was mad that the pastor had told anyone, including the elders. The pastor literally said nothing to all this during this meeting. We were so confused. The pastor did encourage both families to share with other church members to get support. Which at that point, the people we had known for a long time (before coming to church there), had of course began asking where we were and what was wrong. So we shared with some people. We desperately needed support. We kept asking if the mother church didn’t have some help because it was much larger and more equipped. 4 mos after the incident, we decided to leave for the time being. The other family could stay and we needed to really heal. Well at that time, the elders decided we should do mediation with a mediation service. We said well we just want to leave in peace with your blessing and for you to better understand trauma. But they were adamant and persistent. It was at this meeting we realized they didn’t want to call what happened abusive or harmful. We asked what the goal of the mediation would be and they couldn’t tell us. We had many reservations about the process. From my daughter’s therapist cautioning against it to the fact the other family hadn’t agreed to it. They said well if you agree first, maybe they will. Everything was on the other family’s time table, definitions, and previously agreed upon principles were abandoned. Nevertheless, perhaps dumbly, we agreed so we could say we had did everything we could. 2 mos pass. I call two mediation places. The other family never agrees. We hadn’t really heard anything from the church besides asking us if we would do mediation. One day, we get a call that the church is having a meeting about our situation because other parents are concerned the church never addressed it correctly. We are barred from coming, as well as the other family. The elders also wanted to meet with us after that meeting to discuss how the “chatter” came about. The meeting is recorded and we get a copy of it. Our daughter’s story was called into question, we were blamed for what happened, and we were accused of being unwilling to reconcile with the other family. I was slandered in a prayer where it was said that may my daughter grow up to be a godly woman and not deal with things like her parents. I taught Sunday school at the church we left EVERY Sunday. This was a whole new wound and when I heard it, I disassociated with my body for a bit. This pastor who said this had talked to me for maybe 3 hours my whole life. One of the elders that spoke at the meeting had NEVER spoken a word about the situation to my family. The church was accused of gossip and being instruments of Satan. A few pushed back but it was a complete gaslighting. There were church goers and members at the meeting that had absolutely zero context about our situation. We met with the elders after to say how hurt we had been but we were in the fog. There was insincere apologies and word gymnastics and a oh nonsenseyou know we said that faces. We never got any pick apology for all the ways what happened to us was spiritually abusive. Months later, when we told the pastor we felt we’re were mistreated, he said well I don’t think I can change your mind so I won’t try. That is it. He won’t meet with us. The elders also who prayed the prayer retired a few months later, the elder who wouldn’t talk to us moved to the mother church (where he wasn’t an elder), and the mother church is no longer over the plant. It was all tied up with a bow and the church gagged. People we thought loved us have never discussed it with us, accused us of disunity, or simply said they trust the leaders. It’s been hardest thing we’ve ever walked through.

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

    Story
    From a survivor
    🇳🇱

    #1617

    I've not shared this story with many people. The first time I told a boyfriend he fell asleep and I felt even more alone than before. I have a good relationship with a good person now, many years later, and it has helped to heal me. As much as the experience has impacted me, my story could have been much, much worse. And that is where part of the problem lies. I have not believed or taken seriously because it never got to the worst case scenario. I have been estranged from my entire family. But I was the child and the victim, I should not have been blamed and shamed and faulted for my absence and my trauma. I simply couldn't stand to be in the same room anymore with the one who was responsible. Which was my father. As I said it could have been much worse. Luckily I was never actually raped. But I lived with the fear everyday as a teen. Because he would walk in on me in the shower, my room and the bathroom. And I did not have a lock on my bedroom door. I did start frantically locking every other available lock, but still felt vulnerable as he was on the other end of the door trying the handle. He would watch pornographic content while I was in the room and refused to skip over these parts when changing the channels, waiting for the scenes to end first. At some point when he came across one, he out if the blue asked if I was old enough for this already. Seriously? Who thinks it is okay to watch porn with your daughter? I cannot unsee his face as he asked this, his stare. I tried to be away from the house as much as I could and stay in my room as well, scarcely coming down to eat to avoid being seen. I even once tried to heat food under a table lamp to avoid being in his presence. The relationship with my parents obviously deteriorated and my mother grew very frustrated with me, blaming me for hurting her and my father by being so aloof. But how could I tell her -or anyone else -this, my father ultimately wasn't a bad person, was he? Eventually I must have told them at least 3 times what had happened (first when I still lived at home pressured by my mother, later after I moved out and had fallen into a deep depression), but they refuse to understand or accept the facts. My mother says it never happened and that my memories are false. She also said it is not acceptable to stay away from family (no matter what basically). My father reduces it to his internet porn behaviour. He once tried to touch my hair after I tried to avoid him at all costs and I still have chills down my spine at the memory of his touch on my head. It's a theme in my nightmares that I'm screaming for him to stay away and not touch me, while my mother is angry and denies it all. I have ultimately broken contact with my father completely, after trying for years to overcome the trauma and nightmares. It has helped me immensely. I try to still be in touch with my mother but it is always painful and difficult. She tries to talk about him, shares pictures that have him on it and I can't even bear to look at those. I am still always on my guard with men older than me, though not as uncomfortable as I used to be. So... This is my story and I am glad I finally have somewhere to share this. No-one should have to go through these things, it's good that there is more awareness to how common sexual assault is and that we should do everything we can to stop it. I wish you all the best.

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  • Story
    From a survivor
    🇮🇪

    11:11

    I was assualted, sexual assualted by a man I trusted, who I looked up to. I was 21 at the time, modeling, doing shoots, stepping into the modeling industry. Little did I know how dark things would get. These women who would stand by these abusers. He groped me from behind and touched me sexually on a shoot. I froze, I couldn't say anything. Couldn't process what was happening. He drove me home, told me to play with myself and let him watch. I ignored his requested and he told me if his wife found out, she'd die from the stress (she was sick at the time) and it would be MY FAULT. I strongly believed this and held everything in for three months. I pushed everything to the back of my mind, denied it. Everywhere I looked I saw the make of his car, his name, thought he was following me. I eventually I had a breakdown, went to the guards. Who were absolutely useless and laughed at my five page statement. There was no evidence but my word against his. So he got models to read off scripts and tell the guards how I was in love with this man and "asked for it". Told everyone in the industry that I was "unstable" and how he feared for HIS life. As if I was the predator. The coward couldn't even come forward himself...turned everyone against me. Feeling so alone, I confided in my dance instructors who I really trusted. Only for them to be STILL working with this man to this day. I gave up fighting as no one around me believed me. Taking me 7 years to open up again about my trauma. Everyday it still effects me..seening his name everywhere on social media. People singing him praises, if only they knew... would they believe me?? Do I risk going through the trauma all over again??

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  • “You are the author of your own story. Your story is yours and yours alone despite your experiences.”

    Story
    From a survivor
    🇺🇸

    Breaking Free: Escaping a Narcissist's Grip

    Leaving my ex was a decision shaped by years of isolation and physical abuse, but the breaking point was when he tried to control my livelihood. He wanted me to quit my job, and when I refused, he didn’t care. Another time, he looked me in the eyes and said, “You’re not leaving this apartment alive,” before laughing. That was the moment I realized—why was I letting this man decide what I did with my life? Why was I letting him determine whether I got to be alive at all? The day I finally left, I called my mom and told her I wanted out. When my ex threatened to throw all my belongings away, I called the police. They gave me five minutes to gather what I could. I grabbed whatever I could carry and walked away. But leaving wasn’t the end—it was just the beginning. He stalked and harassed me relentlessly. Social media messages. Presents left on my car. Showing up at my parents' house. Nonstop calls. I eventually had to change my phone number. Even then, it took me a while to file for a Protection Order because, somehow, I still felt bad for him. Then, after months of no contact, I ran into him at the gym. He made a threatening remark, so I reported it, and he was banned. That set him off. As I left the gym, he tried to run me off the road. I managed to pull into a parking lot where bystanders gathered around me while he screamed. The police arrived and told me I should file for an Emergency Protection Order immediately—something I had put off, thinking I had to wait for regular business hours. I got the order and thought that would be the end of it. But exactly one day after it expired, he showed up again—and this time, he wouldn’t let me leave where I was parked. Panic took over as I desperately tried to get someone’s attention to call the police. Finally, I managed to get to safety, and someone had already made the call. As I started driving home, I realized he was following me again. Instead of going home, I turned back and told the police. They offered to follow me, and as I drove off, I spotted him on the other side of the road. I motioned to the officer, who immediately pulled him over. A few minutes later, the officer called me and said I needed to get another order against him, warning that he was "mentally unwell." He hoped that pulling him over had given me enough time to get home safely. This time, I had to file for a Peace Order, which only lasted six months. He even tried to appeal it—but in the end, it was granted. Looking back, I learned that the most dangerous time for a survivor isn’t during the relationship—it’s when they try to leave. Those months after I walked away were far more terrifying than any moment I spent with him. But in the end, I made it out. And that’s what matters.

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  • Healing is not linear. It is different for everyone. It is important that we stay patient with ourselves when setbacks occur in our process. Forgive yourself for everything that may go wrong along the way.

    Story
    From a survivor
    🇬🇧

    It Ends With Me❤️

    After seeing 'It Ends With Us', I felt I wanted to share my story. I saw this movie alone for the first watch, brought my Atlas to the second, and my bestfriend to the third. Watching it left me feeling empowered to anonymously share my story of abuse and violence. The film and the book brought back so many raw emotions, ones that I still struggle with today. My story started when I was 16 years old and I was with my first 'love', everything was OK in the beginning - but suddenly everything changed. I was constantly told how worthless I was, I got pushed down his stairs - but I wouldn't leave - and I didn't know why. He was controlling and did not like other people talking to me, going to extreme lengths to stop this from happening, and making sure my friends did not see me - people who he saw as a threat. I ended up in the hospital because of him, where he broke my hand. He got that mad at me once, we were in his car and just before I could shut the door and put on my seat belt, he started driving recklessly to scare me. What scared me more was when I was sleeping and I felt his hands around my throat - with no explanation. There were many times that I would say stop and he would carry on because he told me he was in control. I had cigarettes put out on me -multiple times, and was told that I was disgusting and looked like a sl*t, even telling me I was 'fat' - which led to further health issues. When I ended up with a bruise, my friend who is now my Atlas noticed - we worked together. I confined in him, and he was the first person to properly listen to me, and let me share my experiences. Throughout all this, it brought me overwhelming anxiety and depression and even the lengths of having to have therapy because to me it was a nightmare even when it was over, and reported multiple times. My parents never understood, asking me why I didn't just leave, telling me I must've wanted it to carry on. I didn't. I'm nearly 10 years later now, with my Atlas of 5 years, feeling happier and in a better place physically and mentally - I'm still healing. This movie brought me to tears and I related so much to Lily Bloom - some of it felt like my experiences - but the film also brought me a type of feeling of freedom and happiness. Thank you for letting me share my story. ❤️

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

    “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
    🇦🇺

    Yoga.

    I never liked yoga. It was hard, it hurt, and I especially hated the woman who forced me to do it. Ah, stepmothers. As if my own father wasn’t shitty enough. As if he hadn’t already tried to kill me when I was 7. As if he hadn’t done enough to traumatise me, he goes ahead and marries her. She was obsessed with natural healing. She came from old money, and was an ‘earth healer’ as a full time job. She believed in meditation, yoga, essential oils. So when I was diagnosed with depression, anxiety and a few other things at age 9, she decided she was going to fix me. Thus began the weekly yoga classes. I went to each of them. I only faked being sick once or twice… or seven times. I hated it. It hurt, my body would pop and hurt and do everything it wasn’t supposed to. So she decided to start yoga classes at home. She decided to train me to be good at yoga. Meaning, she decided to get me in tights and no shirt, despite my eating disorder and gender dysphoria, and she decided to get her hands on as much of my body as she could. No one believed me, of course. No, I was just an attention seeking little ‘girl’, who hated his stepmom and was being brainwashed into thinking he was mentally ill (yes, they actually said this). I gained my father’s attention for it one time, and one time only. I must have been 12 or 13. This had been going on for years. At the time, they had implemented a strict diet and exercise regime, meaning I was severely underweight and couldn’t stand up without feeling faint. I’m currently in the process of being diagnosed with EDS. Just to give you an idea of how particularly bad that is. Anyway, I finally gained my father’s attention, because I kicked her. In the stomach. She was pregnant. “Why did you do that?” He asked. He was being surprisingly calm. I should have noticed. “Because she was trying to touch me, and I didn’t want her to.” I replied. Not long after, they dumped me on my mother’s doorstep and told everyone else in the family that my mother was a psycho bitch who tried to keep me from them. I feel disgusting.

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  • Message of Healing
    From a survivor
    🇪🇸

    Ideally, justice. Of course, the next steps are seeking therapy and medication if needed -- both of which are important to help learn to regulate.

    Dear reader, this message contains language of self-harm that some may find triggering or discomforting.

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  • Story
    From a survivor
    🇬🇧

    The Light Bulb Turns On

    Ten days after my daughterX discharge from the hospital, where she had undergone brain surgeries for epilepsy, X was resting in her bedroom and my ex-husband asked me to help him buy something online. I said no (very unusual but I was fixing something for X. to eat) and he exploded, throwing hot coffee on me then trashing the kitchen. And for the first time, a light bulb went on in my mind. The light said, "This is going to stop." Once he saw that something fundamental had changed inside me - that I was indeed serious - he escalated his tactics week by week. We had been married for almost 20 years, and he was absolutely incredulous that I was leaving him. All he knew how to do in response was more assault, more threats, more stalking, more financial theft. He was out of his mind. At one point he stood on the steps outside our house screaming "Why didn't you abort the kids?" over and over. For about 6-8 months I'm pretty sure he was considering doing a murder/suicide. I had to leave everything behind to get away - the home, friends, my job. I sold everything of value that I owned. Since I had grown up in a home of domestic violence, I didn't understand it very well, even as I was being victimized. I didn't know that shoving someone, kicking someone, and throwing objects or hot liquid at someone are all against the law. I didn't know that insults, name-calling, and coercive sex aren't part of normal relationships. I didn't know how dishonest my ex-husband was (and is).

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  • Story
    From a survivor
    🇺🇸

    Trying To Get Back On Course

    I'm a 39 year old man whose childhood innocence was stolen from him at the tender age of 11. What's made it even more difficult for me, is that the person responsible for this was a family member who is mentally disabled. I struggle to write this, as this is the first public admission to what happened so many years ago. My parents would drop me off at my grandparent's house in a neighboring state for a few weeks in the summer so they could have a little vacation to themselves. This happened almost yearly. When I was 11, they dropped me off in the same way they always do, but the child they came to pick up weeks later wasn't the same. My mentally disabled Aunt who was adopted by my grandparents at a young age had sexually assaulted me in the bedroom provided by my grandparents during our yearly trip. This happened several times that summer, with her sneaking into my room to assault me. I was so confused about what was happening, and felt shame for it. So much shame and confusion that I didn't tell my parents about it. How did my 11 year old self know this was something not right, and I didn't say something to the two people in the world that mean everything to me? This happened the following summer, and the summer after that until I was 13 and my parents were in the middle of a divorce. For three summers, I endured what no child should. At the time I couldn't explain what was happening, but now can come to the terms with what it was and admit to what was happening to me. I'm not very news savvy, and don't typically watch the news or pay attention to what's going on in the world in a broad sense. This means I almost completely missed the Larry Nassar case and everything that went on with it. Yesterday I took the time to watch some of the trial, and watched almost every single Victim Impact Statement. What those brave women had to say to him about how what he did had changed their lives, has changed my life as well. I saw myself, my feelings, how this has all hurt me and effected my life in many of their stories. Specifically in how they can't trust people in power, have had relationships and their love lives effected, and how they are so much different now compared to before their assault. To this day I can't fully realize how what happened to me 28 years ago has changed every bit of my life. I learned at a very young age to bottle up emotions, stuff them way down, and continue on. Today I'm a man devoid of much emotion because of those efforts. I erased the bad, and with it came erasing the good. My life's trajectory changed, and I'm stuck wondering what type of man I'd be if this had never happened. At the moment I believe I'm in the first steps of healing from what happened to me. Unsure of how to proceed from here except for seeking professional help. I appreciate having this platform to share my story, and look forward to some day saying I too am a survivor.

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

    Message of Hope
    From a survivor
    🇺🇸

    You are capable. You are strong enough. You deserve healthy love.

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  • Story
    From a survivor
    🇺🇸

    Gaslighting doesn't make it okay. It makes it worse.

    I was 19, I think. I can't remember much of it: my memory has been shattered after, not just of the event, but of all my life before, during, and after. I was gaslit out of my mind. He told me I wanted it, he told me I was begging for it. He made my body react to him – and despite the fact that all the time there was this voice in my head, telling me to get away, telling me this wasn't right, I listened to him over myself. How could I not? He was my whole world. I was isolated, completely emotionally dependent on him. He undressed me carefully, he told me "Oh, so that's what you wanted all along" after my body reacted to his touch. He asked me if certain things had been done to me before. I said no. I remember, even through the haze clouding my mind, he was ecstatic at the thought. He was tender. I was convinced that we were in love, that we were meant for each other, that our very souls would always be driven to one another, like two halves of a whole. I didn't know at the time that actively distracting myself and dissociating throughout the whole process was not usual, was not okay. I didn't know feeling like a doll in someone else's arms was not okay. He was a guy in a female body, and I'm only attracted to female bodies, so it all became okay in my mind at the time. But it wasn't. It was my first – and only – sexual experience. I couldn't let anyone else touch me after that, I still can't because it feels like I'm trapped again, like I'm dehumanized again. The morning after, he asked me if I was okay, he said he was worried. I reassured him that it was. What else could I do? It wasn't, though. I felt even at the time that it wasn't, but I dismissed the thought because – How could it be rape when I felt like I couldn't say no? But it was. I realized what happened years after it did. Six years, to be precise. And all the while I thought I had no right to feel like there was something wrong. I don't remember it, but I'm told by a person I trust that I cried for two months after that night, every day there were constant tears in my eyes. We both thought it was okay because we believed it. But it wasn't. Even saying that out loud, of writing down, feels liberating in its own way. I still want to claw my skin off sometimes, when it feels particularly bad. I still hate my body. I suffer from PTSD which had gone untreated for seven years because I had been battling the thought I don't deserve to heal. It was hard, but in the end, I won. What happened to me was wrong, and so hurtful, but I'm a survivor. I can heal. I will heal.

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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.”

    Story
    From a survivor
    🇨🇦

    COCSA comic part 2

    COCSA comic part 2
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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
    🇺🇸

    From Survival to Safety

    Hello, Name, and I am a domestic violence survivor reaching out in hopes of sharing my story to raise awareness and help protect other women and children. After enduring severe domestic violence, and my kids and I being kidnapped ..  I finally saw justice when the defendant in my case was found guilty and sentenced to 60 years in prison. While that conviction brought accountability, it did not end the impact of the abuse on my life or on my children’s lives. The violence we survived changed everything. My children witnessed trauma no child should ever experience, and we were forced to leave our home and everything familiar to start over in order to stay safe. The aftermath of abuse has affected our emotional well-being, stability, and ability to rebuild a sense of normalcy. I am sharing my story not for sympathy, but to bring awareness to the realities of domestic violence—especially how it affects children long after the court cases end. Survivors often escape with nothing, and rebuilding requires support, safety, and resources. Link If you are interested, I am willing to speak openly and honestly about what we endured, the legal process, and what life looks like after survival. My hope is that by telling our story, we can help save lives and bring awareness to the importance of protecting women and children. Thank you for your time and for the work you do in bringing important stories to light. Link Sincerely, NamecontactDomestic Violence Survivor

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  • Story
    From a survivor
    🇺🇸

    Spiritual abuse after child experienced peer to peer abuse

    My 10 year old daughter was a victim of peer to peer harmful sexual behavior. She was traumatized and had to go to therapy for 8 mos. We had been going to a church plant for about 2 years when this happened. For 3 months we told no one but the pastor (who we knew had told the elders). We were desperate for spiritual help and guidance but got none. While we thought the pastor was on the same page with us, it would later become evident he wasn’t. From day one, the thing that was put forth to us was “all that matters is how you walk through this with the other family.” When I say that, I mean this was priority over praying for us, trying to help us find a therapist, or just practically helping our family while we were in a horrible situation. None of the elders at the actual church contacted us, and I had to contact the one that was from the mother church and he too pushed us to “walk through this” with the other family. The other family was not communicating with us much at all. Part of why we didn’t say anything was because it was a very small church and we knew it could affect the church. The church had zero written child protection policies. We knew the small group of parents would know which child had been involved and we didn’t know what to do. My daughter couldn’t go to church there because it was re-traumatizing to her. The other child denied NONE of what my child said happened. At first, the pastor agreed the child needed to apologize. Well the situation kept dragging on with no progress of any kind. I called my pastor one day super upset and said I felt like no matter what happened, we were going to be blamed in some way and we were trying to fix it but there was no good answers. He said, “Let me be your mediator.” He then admitted to my husband and I that the other child’s father was resistant to talking/ meeting and just wanted to “move on.” Finally we meet with the other parents once and indeed the father did not want his child to apologize, would not agree she needed counseling, and said it was our problem we couldn’t go to church with them. I tried to explain it was about my daughter’s mental health. The father was mad that the pastor had told anyone, including the elders. The pastor literally said nothing to all this during this meeting. We were so confused. The pastor did encourage both families to share with other church members to get support. Which at that point, the people we had known for a long time (before coming to church there), had of course began asking where we were and what was wrong. So we shared with some people. We desperately needed support. We kept asking if the mother church didn’t have some help because it was much larger and more equipped. 4 mos after the incident, we decided to leave for the time being. The other family could stay and we needed to really heal. Well at that time, the elders decided we should do mediation with a mediation service. We said well we just want to leave in peace with your blessing and for you to better understand trauma. But they were adamant and persistent. It was at this meeting we realized they didn’t want to call what happened abusive or harmful. We asked what the goal of the mediation would be and they couldn’t tell us. We had many reservations about the process. From my daughter’s therapist cautioning against it to the fact the other family hadn’t agreed to it. They said well if you agree first, maybe they will. Everything was on the other family’s time table, definitions, and previously agreed upon principles were abandoned. Nevertheless, perhaps dumbly, we agreed so we could say we had did everything we could. 2 mos pass. I call two mediation places. The other family never agrees. We hadn’t really heard anything from the church besides asking us if we would do mediation. One day, we get a call that the church is having a meeting about our situation because other parents are concerned the church never addressed it correctly. We are barred from coming, as well as the other family. The elders also wanted to meet with us after that meeting to discuss how the “chatter” came about. The meeting is recorded and we get a copy of it. Our daughter’s story was called into question, we were blamed for what happened, and we were accused of being unwilling to reconcile with the other family. I was slandered in a prayer where it was said that may my daughter grow up to be a godly woman and not deal with things like her parents. I taught Sunday school at the church we left EVERY Sunday. This was a whole new wound and when I heard it, I disassociated with my body for a bit. This pastor who said this had talked to me for maybe 3 hours my whole life. One of the elders that spoke at the meeting had NEVER spoken a word about the situation to my family. The church was accused of gossip and being instruments of Satan. A few pushed back but it was a complete gaslighting. There were church goers and members at the meeting that had absolutely zero context about our situation. We met with the elders after to say how hurt we had been but we were in the fog. There was insincere apologies and word gymnastics and a oh nonsenseyou know we said that faces. We never got any pick apology for all the ways what happened to us was spiritually abusive. Months later, when we told the pastor we felt we’re were mistreated, he said well I don’t think I can change your mind so I won’t try. That is it. He won’t meet with us. The elders also who prayed the prayer retired a few months later, the elder who wouldn’t talk to us moved to the mother church (where he wasn’t an elder), and the mother church is no longer over the plant. It was all tied up with a bow and the church gagged. People we thought loved us have never discussed it with us, accused us of disunity, or simply said they trust the leaders. It’s been hardest thing we’ve ever walked through.

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  • Message of Healing
    From a survivor
    🇪🇸

    Ideally, justice. Of course, the next steps are seeking therapy and medication if needed -- both of which are important to help learn to regulate.

    Dear reader, this message contains language of self-harm that some may find triggering or discomforting.

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  • Story
    From a survivor
    🇺🇸

    Trying To Get Back On Course

    I'm a 39 year old man whose childhood innocence was stolen from him at the tender age of 11. What's made it even more difficult for me, is that the person responsible for this was a family member who is mentally disabled. I struggle to write this, as this is the first public admission to what happened so many years ago. My parents would drop me off at my grandparent's house in a neighboring state for a few weeks in the summer so they could have a little vacation to themselves. This happened almost yearly. When I was 11, they dropped me off in the same way they always do, but the child they came to pick up weeks later wasn't the same. My mentally disabled Aunt who was adopted by my grandparents at a young age had sexually assaulted me in the bedroom provided by my grandparents during our yearly trip. This happened several times that summer, with her sneaking into my room to assault me. I was so confused about what was happening, and felt shame for it. So much shame and confusion that I didn't tell my parents about it. How did my 11 year old self know this was something not right, and I didn't say something to the two people in the world that mean everything to me? This happened the following summer, and the summer after that until I was 13 and my parents were in the middle of a divorce. For three summers, I endured what no child should. At the time I couldn't explain what was happening, but now can come to the terms with what it was and admit to what was happening to me. I'm not very news savvy, and don't typically watch the news or pay attention to what's going on in the world in a broad sense. This means I almost completely missed the Larry Nassar case and everything that went on with it. Yesterday I took the time to watch some of the trial, and watched almost every single Victim Impact Statement. What those brave women had to say to him about how what he did had changed their lives, has changed my life as well. I saw myself, my feelings, how this has all hurt me and effected my life in many of their stories. Specifically in how they can't trust people in power, have had relationships and their love lives effected, and how they are so much different now compared to before their assault. To this day I can't fully realize how what happened to me 28 years ago has changed every bit of my life. I learned at a very young age to bottle up emotions, stuff them way down, and continue on. Today I'm a man devoid of much emotion because of those efforts. I erased the bad, and with it came erasing the good. My life's trajectory changed, and I'm stuck wondering what type of man I'd be if this had never happened. At the moment I believe I'm in the first steps of healing from what happened to me. Unsure of how to proceed from here except for seeking professional help. I appreciate having this platform to share my story, and look forward to some day saying I too am a survivor.

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  • Story
    From a survivor
    🇺🇸

    Gaslighting doesn't make it okay. It makes it worse.

    I was 19, I think. I can't remember much of it: my memory has been shattered after, not just of the event, but of all my life before, during, and after. I was gaslit out of my mind. He told me I wanted it, he told me I was begging for it. He made my body react to him – and despite the fact that all the time there was this voice in my head, telling me to get away, telling me this wasn't right, I listened to him over myself. How could I not? He was my whole world. I was isolated, completely emotionally dependent on him. He undressed me carefully, he told me "Oh, so that's what you wanted all along" after my body reacted to his touch. He asked me if certain things had been done to me before. I said no. I remember, even through the haze clouding my mind, he was ecstatic at the thought. He was tender. I was convinced that we were in love, that we were meant for each other, that our very souls would always be driven to one another, like two halves of a whole. I didn't know at the time that actively distracting myself and dissociating throughout the whole process was not usual, was not okay. I didn't know feeling like a doll in someone else's arms was not okay. He was a guy in a female body, and I'm only attracted to female bodies, so it all became okay in my mind at the time. But it wasn't. It was my first – and only – sexual experience. I couldn't let anyone else touch me after that, I still can't because it feels like I'm trapped again, like I'm dehumanized again. The morning after, he asked me if I was okay, he said he was worried. I reassured him that it was. What else could I do? It wasn't, though. I felt even at the time that it wasn't, but I dismissed the thought because – How could it be rape when I felt like I couldn't say no? But it was. I realized what happened years after it did. Six years, to be precise. And all the while I thought I had no right to feel like there was something wrong. I don't remember it, but I'm told by a person I trust that I cried for two months after that night, every day there were constant tears in my eyes. We both thought it was okay because we believed it. But it wasn't. Even saying that out loud, of writing down, feels liberating in its own way. I still want to claw my skin off sometimes, when it feels particularly bad. I still hate my body. I suffer from PTSD which had gone untreated for seven years because I had been battling the thought I don't deserve to heal. It was hard, but in the end, I won. What happened to me was wrong, and so hurtful, but I'm a survivor. I can heal. I will heal.

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  • 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.

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  • You are surviving and that is enough.

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

    Story
    From a survivor
    🇮🇪

    11:11

    I was assualted, sexual assualted by a man I trusted, who I looked up to. I was 21 at the time, modeling, doing shoots, stepping into the modeling industry. Little did I know how dark things would get. These women who would stand by these abusers. He groped me from behind and touched me sexually on a shoot. I froze, I couldn't say anything. Couldn't process what was happening. He drove me home, told me to play with myself and let him watch. I ignored his requested and he told me if his wife found out, she'd die from the stress (she was sick at the time) and it would be MY FAULT. I strongly believed this and held everything in for three months. I pushed everything to the back of my mind, denied it. Everywhere I looked I saw the make of his car, his name, thought he was following me. I eventually I had a breakdown, went to the guards. Who were absolutely useless and laughed at my five page statement. There was no evidence but my word against his. So he got models to read off scripts and tell the guards how I was in love with this man and "asked for it". Told everyone in the industry that I was "unstable" and how he feared for HIS life. As if I was the predator. The coward couldn't even come forward himself...turned everyone against me. Feeling so alone, I confided in my dance instructors who I really trusted. Only for them to be STILL working with this man to this day. I gave up fighting as no one around me believed me. Taking me 7 years to open up again about my trauma. Everyday it still effects me..seening his name everywhere on social media. People singing him praises, if only they knew... would they believe me?? Do I risk going through the trauma all over again??

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  • “You are the author of your own story. Your story is yours and yours alone despite your experiences.”

    Healing is not linear. It is different for everyone. It is important that we stay patient with ourselves when setbacks occur in our process. Forgive yourself for everything that may go wrong along the way.

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

    “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
    🇬🇧

    The Light Bulb Turns On

    Ten days after my daughterX discharge from the hospital, where she had undergone brain surgeries for epilepsy, X was resting in her bedroom and my ex-husband asked me to help him buy something online. I said no (very unusual but I was fixing something for X. to eat) and he exploded, throwing hot coffee on me then trashing the kitchen. And for the first time, a light bulb went on in my mind. The light said, "This is going to stop." Once he saw that something fundamental had changed inside me - that I was indeed serious - he escalated his tactics week by week. We had been married for almost 20 years, and he was absolutely incredulous that I was leaving him. All he knew how to do in response was more assault, more threats, more stalking, more financial theft. He was out of his mind. At one point he stood on the steps outside our house screaming "Why didn't you abort the kids?" over and over. For about 6-8 months I'm pretty sure he was considering doing a murder/suicide. I had to leave everything behind to get away - the home, friends, my job. I sold everything of value that I owned. Since I had grown up in a home of domestic violence, I didn't understand it very well, even as I was being victimized. I didn't know that shoving someone, kicking someone, and throwing objects or hot liquid at someone are all against the law. I didn't know that insults, name-calling, and coercive sex aren't part of normal relationships. I didn't know how dishonest my ex-husband was (and is).

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

    “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
    🇳🇱

    #1617

    I've not shared this story with many people. The first time I told a boyfriend he fell asleep and I felt even more alone than before. I have a good relationship with a good person now, many years later, and it has helped to heal me. As much as the experience has impacted me, my story could have been much, much worse. And that is where part of the problem lies. I have not believed or taken seriously because it never got to the worst case scenario. I have been estranged from my entire family. But I was the child and the victim, I should not have been blamed and shamed and faulted for my absence and my trauma. I simply couldn't stand to be in the same room anymore with the one who was responsible. Which was my father. As I said it could have been much worse. Luckily I was never actually raped. But I lived with the fear everyday as a teen. Because he would walk in on me in the shower, my room and the bathroom. And I did not have a lock on my bedroom door. I did start frantically locking every other available lock, but still felt vulnerable as he was on the other end of the door trying the handle. He would watch pornographic content while I was in the room and refused to skip over these parts when changing the channels, waiting for the scenes to end first. At some point when he came across one, he out if the blue asked if I was old enough for this already. Seriously? Who thinks it is okay to watch porn with your daughter? I cannot unsee his face as he asked this, his stare. I tried to be away from the house as much as I could and stay in my room as well, scarcely coming down to eat to avoid being seen. I even once tried to heat food under a table lamp to avoid being in his presence. The relationship with my parents obviously deteriorated and my mother grew very frustrated with me, blaming me for hurting her and my father by being so aloof. But how could I tell her -or anyone else -this, my father ultimately wasn't a bad person, was he? Eventually I must have told them at least 3 times what had happened (first when I still lived at home pressured by my mother, later after I moved out and had fallen into a deep depression), but they refuse to understand or accept the facts. My mother says it never happened and that my memories are false. She also said it is not acceptable to stay away from family (no matter what basically). My father reduces it to his internet porn behaviour. He once tried to touch my hair after I tried to avoid him at all costs and I still have chills down my spine at the memory of his touch on my head. It's a theme in my nightmares that I'm screaming for him to stay away and not touch me, while my mother is angry and denies it all. I have ultimately broken contact with my father completely, after trying for years to overcome the trauma and nightmares. It has helped me immensely. I try to still be in touch with my mother but it is always painful and difficult. She tries to talk about him, shares pictures that have him on it and I can't even bear to look at those. I am still always on my guard with men older than me, though not as uncomfortable as I used to be. So... This is my story and I am glad I finally have somewhere to share this. No-one should have to go through these things, it's good that there is more awareness to how common sexual assault is and that we should do everything we can to stop it. I wish you all the best.

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  • Story
    From a survivor
    🇺🇸

    Breaking Free: Escaping a Narcissist's Grip

    Leaving my ex was a decision shaped by years of isolation and physical abuse, but the breaking point was when he tried to control my livelihood. He wanted me to quit my job, and when I refused, he didn’t care. Another time, he looked me in the eyes and said, “You’re not leaving this apartment alive,” before laughing. That was the moment I realized—why was I letting this man decide what I did with my life? Why was I letting him determine whether I got to be alive at all? The day I finally left, I called my mom and told her I wanted out. When my ex threatened to throw all my belongings away, I called the police. They gave me five minutes to gather what I could. I grabbed whatever I could carry and walked away. But leaving wasn’t the end—it was just the beginning. He stalked and harassed me relentlessly. Social media messages. Presents left on my car. Showing up at my parents' house. Nonstop calls. I eventually had to change my phone number. Even then, it took me a while to file for a Protection Order because, somehow, I still felt bad for him. Then, after months of no contact, I ran into him at the gym. He made a threatening remark, so I reported it, and he was banned. That set him off. As I left the gym, he tried to run me off the road. I managed to pull into a parking lot where bystanders gathered around me while he screamed. The police arrived and told me I should file for an Emergency Protection Order immediately—something I had put off, thinking I had to wait for regular business hours. I got the order and thought that would be the end of it. But exactly one day after it expired, he showed up again—and this time, he wouldn’t let me leave where I was parked. Panic took over as I desperately tried to get someone’s attention to call the police. Finally, I managed to get to safety, and someone had already made the call. As I started driving home, I realized he was following me again. Instead of going home, I turned back and told the police. They offered to follow me, and as I drove off, I spotted him on the other side of the road. I motioned to the officer, who immediately pulled him over. A few minutes later, the officer called me and said I needed to get another order against him, warning that he was "mentally unwell." He hoped that pulling him over had given me enough time to get home safely. This time, I had to file for a Peace Order, which only lasted six months. He even tried to appeal it—but in the end, it was granted. Looking back, I learned that the most dangerous time for a survivor isn’t during the relationship—it’s when they try to leave. Those months after I walked away were far more terrifying than any moment I spent with him. But in the end, I made it out. And that’s what matters.

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  • Story
    From a survivor
    🇬🇧

    It Ends With Me❤️

    After seeing 'It Ends With Us', I felt I wanted to share my story. I saw this movie alone for the first watch, brought my Atlas to the second, and my bestfriend to the third. Watching it left me feeling empowered to anonymously share my story of abuse and violence. The film and the book brought back so many raw emotions, ones that I still struggle with today. My story started when I was 16 years old and I was with my first 'love', everything was OK in the beginning - but suddenly everything changed. I was constantly told how worthless I was, I got pushed down his stairs - but I wouldn't leave - and I didn't know why. He was controlling and did not like other people talking to me, going to extreme lengths to stop this from happening, and making sure my friends did not see me - people who he saw as a threat. I ended up in the hospital because of him, where he broke my hand. He got that mad at me once, we were in his car and just before I could shut the door and put on my seat belt, he started driving recklessly to scare me. What scared me more was when I was sleeping and I felt his hands around my throat - with no explanation. There were many times that I would say stop and he would carry on because he told me he was in control. I had cigarettes put out on me -multiple times, and was told that I was disgusting and looked like a sl*t, even telling me I was 'fat' - which led to further health issues. When I ended up with a bruise, my friend who is now my Atlas noticed - we worked together. I confined in him, and he was the first person to properly listen to me, and let me share my experiences. Throughout all this, it brought me overwhelming anxiety and depression and even the lengths of having to have therapy because to me it was a nightmare even when it was over, and reported multiple times. My parents never understood, asking me why I didn't just leave, telling me I must've wanted it to carry on. I didn't. I'm nearly 10 years later now, with my Atlas of 5 years, feeling happier and in a better place physically and mentally - I'm still healing. This movie brought me to tears and I related so much to Lily Bloom - some of it felt like my experiences - but the film also brought me a type of feeling of freedom and happiness. Thank you for letting me share my story. ❤️

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  • Story
    From a survivor
    🇦🇺

    Yoga.

    I never liked yoga. It was hard, it hurt, and I especially hated the woman who forced me to do it. Ah, stepmothers. As if my own father wasn’t shitty enough. As if he hadn’t already tried to kill me when I was 7. As if he hadn’t done enough to traumatise me, he goes ahead and marries her. She was obsessed with natural healing. She came from old money, and was an ‘earth healer’ as a full time job. She believed in meditation, yoga, essential oils. So when I was diagnosed with depression, anxiety and a few other things at age 9, she decided she was going to fix me. Thus began the weekly yoga classes. I went to each of them. I only faked being sick once or twice… or seven times. I hated it. It hurt, my body would pop and hurt and do everything it wasn’t supposed to. So she decided to start yoga classes at home. She decided to train me to be good at yoga. Meaning, she decided to get me in tights and no shirt, despite my eating disorder and gender dysphoria, and she decided to get her hands on as much of my body as she could. No one believed me, of course. No, I was just an attention seeking little ‘girl’, who hated his stepmom and was being brainwashed into thinking he was mentally ill (yes, they actually said this). I gained my father’s attention for it one time, and one time only. I must have been 12 or 13. This had been going on for years. At the time, they had implemented a strict diet and exercise regime, meaning I was severely underweight and couldn’t stand up without feeling faint. I’m currently in the process of being diagnosed with EDS. Just to give you an idea of how particularly bad that is. Anyway, I finally gained my father’s attention, because I kicked her. In the stomach. She was pregnant. “Why did you do that?” He asked. He was being surprisingly calm. I should have noticed. “Because she was trying to touch me, and I didn’t want her to.” I replied. Not long after, they dumped me on my mother’s doorstep and told everyone else in the family that my mother was a psycho bitch who tried to keep me from them. I feel disgusting.

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  • Message of Hope
    From a survivor
    🇺🇸

    You are capable. You are strong enough. You deserve healthy love.

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  • Story
    From a survivor
    🇨🇦

    COCSA comic part 2

    COCSA comic part 2
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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.