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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
🇸🇻

Letter to my rapist

This is not really a story, but I wrote a letter to my rapist which I will never send. I don’t want to keep it in, not be alone with it. I want somebody to hear me even though it’s not him that will listen. I don’t know how I can miss and hate you so much, while still having so much love for you. You did the worst possible thing a best friend could do. You used the trust I had in you to benefit yourself and ignored my feelings along the way. I have so much love for you and I can’t show it, because you don’t deserve my love. You said you cared about me, then why didn’t you stop when I said no? How did you think I was just playing when I pushed you away, kept saying no and “I can’t”. I don’t understand how you played that role so well, everyone fell for it. Your actions never matched your words. When I told you I was raped and I don’t want to sleep with you, you said that’s okay, you’ll wait. The next thing I know, you come into the bathroom and ask me if I want to fuck. You said you never wanted to make me feel uncomfortable, yet when i clearly was, you didn’t give a fuck. You literally said “I know you can’t, but I’ll keep trying until you say yes.” Wtf man. I trusted you. I believed you when you told me you knew what I was feeling. It must be the truth, right? You were so sure about my feelings, that I started to believe they were real. When I realized that maybe I didn’t have those feelings and told you, you asked me how I could do something like that. Break your heart, lie to your face, that I’m a psychopath for playing with your feelings like that. And once again you talked me into what you wanted. I didn’t want to loose you, so I thought if this is what it takes to keep you in my life, I’ll try. But you kept pushing. You raped me. I know you don’t see it that way. I did play along. I made you believe I enjoyed it but all I could think about during it was, please just cum. In my core I knew I didn’t want this but it made you happy, so I played along. You ignored all the signs I gave you that I feel uncomfortable. I never kissed you first, I never initiated anything, I always said I can’t and no. You purposefully ignored it. You’re not that dumb. You can’t say you’re a good person. You think you are, but you’re most definitely not. I don’t know how a person can be so blind to who they really are. Maybe you’re not? Maybe you knew exactly what you were doing. I like to think that the real you was the person I trusted with my life, the person I ran to when I needed comfort, you were my safe place. But I know that’s not you. You’re the person that manipulated me into a “relationship” with you. You’re the person that raped me, followed me and made me have panic attacks. Even when I was trying to hide from you, you found a way to get to me and make me feel horrible. You deserve an explanation for why I stopped talking to you? That’s what you repeated endlessly. I tried to give you one, you started laughing. At that point I saw the real you. The manipulative you. The you that doesn’t want to hear anything except what you believe to be true. You don’t really want an explanation, you want to get an opportunity to manipulate me again. You’re the victim in your own story. I broke your heart. I hurt your feelings. But you know what, you took something from me that I’ll never get back. You made me feel horrible. Like I was wrong for not wanting to sleep with you. You made me doubt myself. Everytime you raped me you took a piece of my heart and I don’t know if I’ll ever get that back. I told you everything, sometimes I felt like you knew me better than I know myself. You made me feel excited about my future. You gave me so much hope about being able to choose my own path. I loved you. I loved the way you made me feel. Safe. Seen. Full of potential. Happy. Now I look at you and my chest starts to tighten, my heart beats faster, I want to run, get away from where ever you are. You made me feel fear when I saw you. Fear. And you knew that, you knew I didn’t want to see you and still you came over whenever there was a chance. Every time I saw you, I could feel all the love I still had for you. It hurt so much, that I can love a person this much and fear them at the same time. My mind can’t comprehend what you did. It was so out of character. The more I thought about it, the more it wasn’t though. You gave me hints to the person you really are and I just ignored them, thought they weren’t that important. Thank you for teaching me to never overlook and fall for that again. I was always told I am really grown up for my age. I never wanted to be, I just had to. Growing up I was the only person I could depend on. I learned to deal with stuff myself. But this, this didn’t make me stronger, this didn’t make me wiser. This shattered my world. I have to learn to trust people again. That has always been a big issue for me, but I got it under control. Now, I isolate myself. I have so much anxiety that I just can’t handle it. You gave me that anxiety. I hope I’ll be okay someday, I know I need to work hard for it. I know you’ll be okay in a week. You’re gonna tell people I’m a crazy bitch who broke your heart and you did nothing wrong. That’s what happened with M. You know he didn’t even ask me what happened or if I was okay. He just told me that it’s my job to go and check on you, because I broke your heart. I knew he was your best friend but I thought I was his friend as well. You probably felt good about the fact that he hurt me so much with that Facebook message. And how he hurt me, I can’t even put into words the betrayal I felt. I know that has nothing to do with you, but I just needed to let you know. I wish I could talk to you, I wish I could hug you, I wish you were the person I thought you were. I know that’s not possible and that’s okay. I will grief and I will miss you. I don’t know if that will ever stop, I hope it does. I just want you back, it’s like you died. You did die. The version of you I had in my head, my safe place, my best friend is dead. And I don’t know how to grief a person that is still alive. You’re still here and I know I could just call you or send you a message but that’s not the person I want to talk to. I want to go back in time and I want you to just accept my no. Why didn’t you accept my no??? I hate that I still love you this much. I love you so much. I can deal with the rape, I’m strong enough to not let that affect my worth. What I can’t deal with is that you were the one that raped me. You. Why did it have to be you?

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  • Story
    From a survivor
    🇮🇪

    Abused by my stepfather and not believed - Now trying to learn how to heal and recover

    I was first abused by my stepfather in my early 20s, he took the opportunity while my Mom, sister and niece were away in theme park and molested me. I was taken aback, and had no idea what to do or how to process it. I was scared to tell my Mom and anybody else for fear I wouldn't be believed. I eventually admitted it to my Mom, and went to stay with friends, as I didn't want to be around him at all, and did not feel safe. I was afraid it would go further and that he would rape me. I was very clear with my Mom, I told her that I would not return to the house if he was there, she let him back, so I moved to stay with another relative and subsequently moved out altogether, I had very little contact and refused to return home while he was still there. My Mom found me a counsellor to help me talk about what had happened. I went to her for a number of years. I had issues with family members and friends believing me when I disclosed what happened to me, they insinuated that as it was only assault, it was not that serious. I found this very difficult to take, and it probably made me more reticent about talking about what had happened. About period of time later, the divorce referendum was successfully enacted and my Mom and stepfather were going to marry. My counsellor told me that if I didn't attend that day, I would never forgive myself. I attended, but felt uncomfortable and upset all day long. A number of years later I returned home as I needed somewhere to be as I changed jobs etc. I wasn't fully comfortable with this decision, however I thought I would be okay as my Mom was there too along with my stepfather and my sisters. My Mom got sick shortly after that, she was sick for period of time, and passed away in year. After that, I was living in the house with my stepfather alone. Over a period of time, he deliberately isolated me from my sisters and other family members. So much so, that I had very little support available to me. And then the molesting/assaults started up again, I really didn't know what to do or how to react. It got gradually worse, and for a period of period of time or longer, I was being assaulted/raped on a weekly and sometimes more regular basis. Towards the end of this period he was even talking about marrying me, which was very creepy and inappropriate. This was an excruciating and very difficult time, as I had zero support, and nobody to reach out to or help. Due to health reasons, my stepfather had to move and live with relations in another part of the country, and this finally ended this period of physical and emotional abuse. However I had suppressed and blocked it for so long, that I found it difficult to face or come to terms with. Now period of time later, I am finally seeking help to give me healing and help me come to terms with all that has happened to me. I am grateful that I am at last able to admit how bad things were, and also that I can try and rebuild my own life after years of sidelining myself to look after others. I hope my story will help others in similar situations reach out and seek help and support in the future, even though I cannot take legal action against my abuser, I still want to be able to heal and try and come to terms with all I endured.

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

    Story
    From a survivor
    🇺🇸

    Cocsa at 7

    At the age of 7 my cousin who was 2-3 years older than me assaulted me. I was in my room alone when he came in asking if he could touch me. I said no. Then again he asked. I said no again. But then he said “I’ll let you play this game on my phone.” It was a specific game that I had seen all my cousins play but was never allowed to play. So then without a pause I said okay and let him touch me. I then laid on my stomach while he pulled my shorts down and started to mess with my butt, feeling around and even putting his face on it. I didn’t think much of it at the time. I even giggled as he was assaulting me. After he had gotten done he told to then not tell anyone and keep it as a secret. I said okay. But something in me just couldn’t keep it to myself. I then at some point told my mother in the same room where it happened. I remember very little about what I said to her but I remember what she told me. “I’m sorry we can’t do anything about it.” (At that time we were living in the same house as my cousin due to financial stress after my father had been incarcerated.) I remember her hugging me tightly as we sat on the same bed where it all happened. Now as adult and having to process what happened to me I sometimes downplay it even saying that no it doesn’t affect me in any sort of way but after reading so many articles about the affects of cocsa I realize that it does affect me especially with close relationships and day to day life. I question if my mother really loves me as she says she does because if she did why didn’t she protect me from my abuser? I feel shameful and disgusted in myself after learning that I had continued the cycle I feel so ashamed I feel so nasty so disgusted with myself I can’t help but just feel so much self hatred towards myself because even when I was hurt I still ended up hurting others. I don’t know where to begin healing I don’t know how to forgive myself I find it hard to even start with forgiving myself. I feel so disgusting.

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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
    🇺🇸

    Closer to home then I'd like.

    So um, I'm not even sure where to begin honestly... I had a very different relationship with just about everyone I knew growing up because of one man who knew it was easy to prey on people, and he was a traveler you could say(truck driver), but for me was my STEP-GRANDPARENT. The abuse started at a very young age and it started like I was special. I was the one getting extra attention, extra candy extra trips to the gas station, but then things changed as I got old I began to feel very uncomfortable with all the extra unwanted attention. He got bolder and bolder with every risky move he made and with me starting to develop he had already groomed me by then I was to forever be in his sick darkness. He had me go on long over the road trips with him so he could look at me and my body touching part of me that I have not yet even known for myself. He would force my pants down and take one leg out of my pajamas as he would perform oral on me all I could do was lay my head back and cry. He would enjoy himself and force me to do things to him he would tell me he couldn't hurt my "pearl" YET! the day I turned 12 years old my father dropped me on their door step due to some issues he had himself and because they feed me clothed me....HE BATHED ME. I to this day will not shower normal or alone because I would be scared someone was watching me, which is what he would do while pleasuring himself. He then would turn the light off and proceed to get in the shower with me telling me I was developing so nicely. He would force me to wear boy clothes and have short hair so no other boys would show interest in me. I was his and he made that very clear. When I made attempts to tell my parents I learned very quickly that wasn't going to be an out for me. My very own father realized he could then use this arrangement to his advantage as well. That evening he came over and came in my room, right then I knew my parents were no help and all the sudden we weren't struggling as much, we had extra stuff nicer things but I was being taken to my grandparents house always in "trouble". I was raped when I turned 14 and he continued to do so until I left State and moved in with my biological mother. This man was someone who had offended beforehand, but moved here and never had to do anything he got to destroy my life and I fear the next generation of grand babies in the family will be affected but because there is a statue of limitations in state this man will continue to walk free!!!

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  • Story
    From a survivor
    🇨🇦

    Surviving Gang Rape

    Last year I was gang raped. I have an ear ringing called tinnitus that has not stopped since. I have nightmares. I flew with my mom to a wedding overseas. I was excited. She would be busy with her friends and cousin and I would get to spend time with my awesome second cousin who is two years older than me. After the rehearsal dinner we went out. It was fun because I was not legally able to drink there even though the age was lower than in my province, but they did not check ID’s. I did not drink much because it was not my thing and I had a boyfriend but I was able to go to some bars then a club attached to a hotel. So much fun up to when we met two soldiers in uniform who were cute and separated us from her friends because of our looks. My cousin is stunning beautiful. They had a private room at the club and several soldiers were there and two prostitutes also. Those prostitutes definitely hated us being there. I wanted to get out anyway and the cute ones that invited us acted like they understood and took us out of there. We stupidly let them take us to their hotel room where they totally dropped the cute romantic act and made us strip our clothes to music. They showed us a gun they had in a drawer. I was terrified. They made us lay on our stomachs bent over the bed side by side and had sex with us that way. They switched like we were interchangeable before finishing in us with no protection. We held hands. I was crying while my cousin was trying to be strong and cheer me up. We weren’t allowed to leave and our clothes were hidden. Before took our phones we had to text that we were staying at my cousin’s friend’s house. Then they called two other soldiers, one of them a huge tall dark guy with body builder muscles. He was the worst to me. They made us dance and then we had to use our mouths on the cute ones that had lured us there while the other two had sex with us. I vomited and my cousin cleaned it up but then it started again. They had cocaine and made us sniff it off their parts and sniffed it off us. Another one came and I think it was just those five during the night but they kept raping us and making us do things even when we would pass out. I would like to have been more unconscious but cocaine makes you so awake. I want to remember less and think about it all less. We showered many times. The big dark one peed on me and in my mouth the shower. He did it more than once like I was his toilet. The other men even had to tell him to chill out when he was making me scream liking his fingers and pushing them in my arse, but not when he made me crawl around like a dog using my hair as a leash. I remember one of them calling their friends to tell them to turn all their t.v.’s way up to hide the noise in our room. They watched sports news on the t.v. They had me and my cousin kiss each other and stuff. I could not act like it was a fun party like my cousin did sometimes and encouraged me to do. She tried to take some of their attention away from me over and over. I love her for it but they did not leave me alone. My chest is something they were obsessed with. They did not care that I was obviously distressed and freaking out or that in my country I was three years below the age of consent. There I was the minimum. We woke up in the morning on one the beds together with only the two soldiers sleeping on the floor. The black one was gone! They had sex with us again and another man who was much older and who they called SIR came in and had sex with both us but mostly me. They cheered him on and my head was pounding and I was crying and it seemed to last forever. Finally we got our clothes back but they took us for brunch wearing their normal clothes. They showed me pictures on their phones that made it look like I was having fun and warned us how bad it would be if we said anything different than we had a nice party. A nice party in hell! Before that I’d had sex with only my 1 boyfriend ever. One night of hell and now my number was seven!! We had to start getting ready for the wedding right away and I was exhausted. My cousin hid me and I took a nap in my dress, hair and makeup until the last minute. I cried in the ceremony but not for the wedding. I was so sore in my vagina, muscles, and brain that I got so drunk at the reception I barely remember any of it. Just part of being on the plane home. I told my mom the truth when I got back and she got all crazy, so did my dad, and they tried to call over there and the hotel and such but there was nothing the police would do. I saw my dad cry for the first time as I told the whole story. My boyfriend could not handle it and dumped me. I go to group and do therapy. I take a pill everyday and now benzo’s for break through anxiety. I try to hide my large chest under baggy clothes where before I used it for attention. STUPID! My cousin does not seem to have the trauma I do or the nightmares. In her country they are done with secondary school up to two years before us and are more treated like adults sooner. I said mean things to her once because of it. She forgave me but we talk much less since I asked if she has gang bangs all the time. I felt terrible because she even let them have anal sex with her to lure them away from me. I could tell it hurt her so much but at the time was just thinking about my own survival. My childhood is OVER but I do not feel like an adult. Her advice is -Don’t let it get you so down-. Like I have a choice in this!! She went to a therapist ONCE because her mom made the appointment and does not plan to go back. Her life did not really change!! She works reception at a tech company and models on the side and still goes to parties and clubs and dates. How??? It is unbelievable how attitudes toward something like this can be so different in different countries. I am a victim now and I usually feel like it. Definitely damaged. Everybody at my school knows why. I am THAT girl. My new more mature boyfriend is understanding but I feel like a sad little burden to him. I am hypersexual sometimes now and can’t help it. It is a coping mechanism that happens to some victims of sexual assault. I did not ask for it. I worry my boyfriend can’t trust me because of it. I had an older guy friend who’s been my neighbor for years take advantage of me after I told him the story of what happened at his house. We had sex and then he felt guilty for being turned on by my rape story. He admitted it and asked me to forgive him. The sex helped me calm the ear ringing for just short time periods so I did it with him more than once a day for a bit until my dad started to suspect something and talked to him. Since then I don’t trust myself. I want to marry my boyfriend in large part just to protect myself and show him I love him and am loyal even though I am not sure I can be. I worry I cannot love like a normal person. I worry I push him away being too needy and wanting to marry him so soon. I need him more than he needs me. Is that the way it will always be in relationships for rape victims??? I work hard at school not to ruin my future. It is so hard to focus. My ears ring constantly. Thank you for listening.

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  • Story
    From a survivor
    🇺🇸

    Just call me "Dad"

    In my story, IT STARTED WITH MY BROTHER, I briefly mentioned 3 instances of avoiding being raped by letting men just have me when it seemed like they were going to do me whether or not I consented. I do think I avoided emotional and physical trauma at the time, but the anger, self resentment, and feelings of being wronged and about it did snowball after. I never shared or released those stories. Please read my original story for context. In this instance the sex was already happening when I awoke, and my reflex was to take the non-confrontational path. The easy way, not the right way. I had gotten home from work as a server at my bar and grill restaurant and my female roommate had her father staying with us for the weekend. I had already met him since they drove straight from the airport to the sports bar I worked at. That’s were he told me, “Just call me, ‘Dad’”. They sat in my section, ate, and left. No issues. Then, back at our 2 bedroom apartment there was a small party for his benefit with a couple of our friends. I had a couple hard ciders and chatted about college and my roommate and heard stores of when she was a kid from. I flirted and humored “Dad”’s sexual innuendos directed at me, and ignored his eyes all up and down me. I was used to it. I played the good hostess and waited until it was all dying down probably around 2 or 3 am, before I showered and went to bed. It had been a long day with both class and work. I was stirred out of my sleep a few hours later with "Dad" already inside of me, thrusting in and out between my legs! By the light streaming in through my dark blinds I could tell it was day. But WTF was happening?! My panties were off but my T-shirt was on. Underneath it the dark figure who I quickly was able to identify as "Dad" was caressing my breasts with one hand while holding me down with the other. Still dazed and confused, I guess I put my arms around him and responded like a willing partner. He soon finished and then it got awkward.  He told me "That really hit the spot". He started to make conversation! The longer I had to think, the more I realized what happened. That he had just helped himself as I lay sleeping. I was 19 and dating a hot university baseball player at the time and would not have gone for this fifty or so year old guy on purpose. He was sure drinking that night but I had only had a few ciders. So there I was, realizing I had been kind of raped but held hostage by a sense of politeness! Not to mention as I was 5'3'' 110 pounds, so there was the physical intimidation from a much taller man with a dad bod.  I always pee right after sex but felt captive by "Dad"'s ramblings as he propped himself up on one elbow hovering over me while he ran his fingers over me and stroked my hair sporadically.  I shared his cold can of beer with him that he must have opened right before he came in to rape me because I remember drinking deeply the cold liquid soothing my dry throat. I suffered through some dad jokes and stories I did not care about, as well as answering some personal questions about myself and my sexuality. I was looking for momentary pause to get up and away from “Dad” when he said, "I'm ready to go again, baby." NO! He moved on top of me! Instead of fighting him off me or even saying "no", I spread my legs to accommodate him! WTF! The second time did not have the desperate eagerness of the first, unfortunately. As he even said, he wanted to teach me a lesson this time. I guess about how good he was is bed. A definite case of ‘whiskey dick’. So I let this man I had never wanted or considered sex with jostle me into several positions. He was large man and so much stronger than me it was a joke. After the missionary he picked me up to prove some point and did me against the wall right next to my window. I remember seeing through cracks in the blinds and knowing it was early because the parking lot was full and nothing was moving. Then SLAM onto the bed. We did 69 with me lying on him where I sucked him with all my might wanting to END IT while he was licking me. I failed! He had me being on top riding him at one point. I was on my hands and knees with him ramming behind me when I collapsed under his weight to flat on my face. He enjoyed never letting up on the thrusts as I was completely pinned down by him. I let him give me two or more orgasms in hopes he would just finish. I was so loud I was embarrassed my roommate would come rushing in my room any second. She was passed out drunk. He finally left as soon as he finished. I am sure his ego was massively inflated and the terrible man still thinks of me today! I lie there in my bed catching my breath and getting more anxious. I got up, pulled on some sweats, and B-lined straight out the door to my gym. I wanted to get away so bad. I drank water like I had just walked out of a desert. I showered for so long at the empty Saturday morning gym without any products but hand soap. Then I started to work out like crazy, on three hours sleep and exhaustion. I was trying to sweat him out of my system, to scream and thrash through my exercise. I showered again then went out and fell asleep in my car in the back of the lot. The rest of the weekend I only went to my apartment for minutes at a time to pick up things I needed. I sure as Hell did not sleep there! When he was gone I answered my roommates questions that I had been blowing off with lies and short answers. I told her the truth. She shrugged and looked at me skeptically, like it was just one of those things. I was promiscuous in college and she knew it. We sort of made a joke out of it and moved on. The easy way, not the right way. I still have big time guilt at how I was back then. At the time my things was not that "I wish I had fought him." What I wished was that I had been too drunk to remember!!! So that was that. Something I kept inside, festering. Other things added to it and it got swept under the rug of my damaged psyche. Not one of the worst skeletons in my closet but what I was willing to share for now. I am working up to the others. My first story I shared helped a lot. I hope it helped somebody else too. I thank all of you and I empathize. I will read your stories and support you in my thoughts and prayers.

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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
    🇺🇸

    Survivor

    My name is Survivor and I live in Huntsville, TX. In 2004, at the age of 15 I was introduced to a man who was a pedophile. This was just after my parents divorced and after growing up with a severely abusive father, I was desperate from male leadership in my life. Needless to say, I was an easy victim. This man began grooming me and would eventually begin molesting me. This happened once or twice a month for the rest of my high school. Little did I know, this man was working alongside a college ministry called Chi Alpha and the Assemblies of God for at least 2 decades and had already molested other boys. For which he served a mere 90 days in Alaska jail. Pastors in our ministry tried to convince students, many of whom who were victims, to write letters of lienance on behalf of the abuser. You would think after high school and turning 18 I would have moved on and left him. After all, why would anyone continue to let themselves get abused? Unfortunately, that’s not how grooming or the mind of a victim works. So, I’m sad to say, the abuse continued. When I was abused in 2005, the statute of limitations in Texas at that time were until the age of 23. At the age of 23, I was still being molested by this man. For a significant amount of time the leadership in the Assemblies of God, which was the denomination I had been apart of my whole life, knew that this man was a registered sex offender and did not take needed steps to rid our ministries of him. I was one of the first victims to publicly come forward in 2023. For nearly 20 years I told no one, not even my wife. Myself and 5 friends, some even pastors in the Assemblies of God, started making calls to friends figuring other men had been abused heard dozens of stories of abuse because we were trying to help over 40 victims get help, seek justice, and heal. We all watched in horror as NDAs were used to insulate organizational leadership to cover themselves, using the NDAs as a fog of ignorance and hiding behind it. Because of this, Justice has not been served. Since then the Assemblies of God has tried to dismiss valid civil claims of negligence, has sidelined victims in the investigation process, and has sneakily tried to get victims to sign NDA’s. I’ll also add that I am a high school teacher here in Texas, and every year I hear stories from students who have been sexually harassed or abused in all kinds of scenarios. The happy side of my story is the abuser is currently in jail and awaiting trial. My wife and I have a rule in our house with our kids - no secrets. Last night I talked to my 8 year old daughter (in kid language) how NDA’s are used. And she said “but if you keep it secret doesn’t that bad person keep hurting children?” I had the privilege of working with Elizabeth and everyone involved with Trey’s Law. It helped my healing so much to be able to meet and talk with other survivors. To hear their struggles and to know I wasn’t crazy or alone. Through that legislative process I found my voice and gained confidence in sharing my story. Thank you Elizabeth for helping me tag along!

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  • Story
    From a survivor
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    Healing Through Experience

    HOW I STARTED MY HEALING JOURNEY by Name My healing journey began after I spent five years in a narcissistically abusive relationship. It was a constant cycle of hot and cold, back and forth, until I finally got sick of the bullshit and chose to walk away for good. In the beginning, I simply sat with my feelings. I reflected on everything I’d endured and allowed my emotions to flow naturally. It’s easily one of the hardest parts of the process, but you have to let those feelings out for the healing to begin. I then moved on to one of the scariest tasks: breaking down my past. When we look at our trauma as one giant mountain, it just feels like a jumbled mess of chaos. By identifying each experience as its own separate event, it becomes much easier to process. To get these thoughts out of my head, I put them on paper. If you’re starting this journey, get a notebook and write down everything as it comes up. Use it as your primary tool. I began with my most recent experience of narcissistic abuse. I dove into podcasts and articles, desperate to understand what had happened to me and how it was affecting my mental health. Once I understood the 'what,' I started researching the 'how'—as in, how do I heal from this? That’s when I discovered the connection to childhood trauma. It’s a major key to the puzzle because we carry those early experiences into our adult lives. There is so much information available; you just have to find the pieces that fit your life. Healing is deeply individual, and you get to choose the path that works best for you."

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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
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    Couldn't stay silent anymore

    I am not really sure how to do this since this is my first time writing about this, so I'll start at the beginning. I am a 40 year old man with a wife and 2 stepsons. I was sexually assaulted by a male cousin when I was maybe 9 or 10 and raped by another male cousin in my early teens. I don't really remember how it happened, it just kinda happened. I had an early awakening in my sexuality when I was about 3 or 4 I would notice porn magazines or videos my dad usually left laying around. I would look at the magazines and watch the videos and I would think "Okay, so this is what I'm supposed to do, everyone seems to be enjoying themselves, so it must feel pretty good." When I was maybe 9, my now ex cousin coerced me to perform oral sex on him, he was about a year older than me and I used to idolize him. Years later, I would discover that he is a narcissist. This continued for a year or two and then I told my parents who said they would take care of it. They said they talked to his father, my uncle, and he said he would talk to him about it, whether he actually did or not I don't know, but it did stop. Then when I was maybe 12 another male cousin coerced me to perform oral sex on him which then led to him anally raping me. This went on for a few years. I don't know why I let it happen, I am not gay nor have I ever been attracted to another man, I hated what he was doing to me, I guess I just assumed that it was normal. When I was 15, I told him that I wanted it to stop and it did. I never told my parents or anyone else. I self-medicated with alcohol for 10 years, I have been sober since 2009. I finally told my wife earlier this year. She was and still is very understanding and supportive. I have been diagnosed with anxiety, depression and PTSD, I am on medication and in therapy to help me through this along with other trauma. It wasn't easy telling my story and I suppose it's not easy for anyone but I did and it's made me realize that what happened was not my fault and they had no right to violate me the way they did. If you are reading this and are nervous about sharing your story, just remember if I can do it, so can you, it may be extremely difficult but it's a part of healing and you will heal. Thanks for reading.

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    Awakening my mind to peace

    Starting off, I want to share that healing is not the same for everybody. We all take different paths, bumps or curves in the road, or heal directly, without interference. Me personally, it took about 2-4 years until I realized I had been sexually assaulted. When I first learned the meaning, I presumed it "didn't count", and that it wasn't what I thought due to the manner of which the act was committed. I spoke with a close friend online, and he helped me to understand that it in fact was, sexual assault. I was about 13-14 at this time, I'd never been taught the importance or gruesome facts of sexual assault. I resented many people, accordingly my parents for not informing me, or preparing me. I blamed many others including myself. Although, it never felt as if the weight was taken off of my chest, off of my head, or my body. At 15, I sought help via the suicide hotline. I felt like there was nothing left for me, and the shame I felt, my lack of a voice to speak out. I was provided appropriate resources, indulged myself in meditation, which did have a positive effect, yet wasn't enough. Nobody in my life knew of what happened, except for a mystery woman on the other end of the hotline. I remembered then the ease I felt speaking to that one woman whom I hadn't even known, and realized the ease I could feel if I told people I DID know. I began to speak to friends, and anyone I trusted although never my parents, and still have not. Now, I'm older although there are struggles still with my nightmares, some guilt, I have found peace. I've found strength, courage, a feather now on my chest replacing the 40 pound anchor sunk into it, my heart and mind has healed. I've found love for others and myself. In the time I've spent healing from self harm, suicidal tendencies, self isolation, and guilt, I've learned one important factor, and that is I am not, alone. Nobody is alone in their struggles and there is something out there or somebody at all times to positively rebuild us and guide us to peace. I hope for anybody and everybody struggling to find peace, finds that peace, and can one day replace the anchor with the same feather.

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  • “Healing is different for everyone, but for me it is listening to myself...I make sure to take some time out of each week to put me first and practice self-care.”

    “Healing means forgiving myself for all the things I may have gotten wrong in the moment.”

    Story
    From a survivor
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    synopsis

    it happened in the fall. it was cold outside (so was he), i remember worrying about not looking pretty enough for him. i invited him in and we started talking we instantly clicked, he was funny, charismatic, good looking, everything i wanted in a man and as the night progressed he offered me edibles and i took it (not ever having taken them before) and i feel that's where i went wrong, i accepted something that was going to leave me feeling like i was in a nightmare for months. i don't necessarily remember every detail, at times i even wonder what was real and what wasn't but i know my body tells me what is real. i blacked out through most of it and the parts i do recall have begun to fade but my body hasn't forgotten. part of me blames me for letting him in, for allowing myself to be put in that situation, aftercall he was a tinder hookup. when i wanted to take legal action it already was too late and i didn't want to have to face him again. he scares me now, i often find myself looking at his pictures thinking how can someone so normal looking live such a normal life after what they did? how can monsters walk upon us and no one notice, it often reminds me of when no one noticed the day after it happened. i remember feeling so dirty and different, i felt like an alien that everyone would look at but no one would say anything. i never said anything because one of the first people i told didn't believe me at first, it was only after they saw how damaged i was that they realized they should have helped me instead of telling me i was a "liar". it just baffles me how he was able to move on and i have to live with this for the rest of my life. i often find myself wondering if he even is sorry or if he realized what he did wrong not only once but twice. i have tried convincing myself it is my mind trying to protect me from it but then there's days where all i see is him, all i feel is him, and then it hits me. i was raped.

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    #878

    I had repressed memories of my COCSA, but bits and pieces began to pop up into adulthood. I was so focused on school that I forgot everything, but once I graduated high school, I remembered some instances and almost took my own life. Now, I’ve graduated university and I feel so lost and continuously invalidated by the people who failed to protect me. My perpetrator was my cousin (M) a few years younger than me (F). It started when I was around 12yrs old until I was 16 and it involved grinding, groping, force-smelling genitals, violence, threats with violence, and possibly more… I just remember waking up to him towering over me and staring at me in my sleep. I don’t know what happened in my sleep. My mind still blocked out the memories to protect myself, but I can’t get the image of him towering over me away. That, and the many dreams I had in adulthood of young boys violating me in my sleep but I was frozen and unable to move. I knew what bad touches were. I was told by my dad to tell him if something were to happen. So I did. I told him as I was taught to, but was told “boys will be boys” “he’s just a kid” “you’re overreacting”. If it were an adult touching me, I would’ve been taken more seriously. I believed for YEARS that I was overreacting to the touching, but deep down I knew that I wasn’t. I held guilt for years “I was older. I should’ve gotten him help. I should’ve spoken up more. I should’ve gotten his sister help (he also touched her in similar ways)”. Then I forgot everything for a few years until after high school graduation. Almost took my own life as mentioned previously and went into university. Graduated and memories came back until I entered grad school. After that, almost everything came back. Many instances where he even grinded on me in front of family members, drew an image of him shooting me because I got mad he was touching me, unhooking my bra during a wedding (I was sitting in front of him) and my dad getting upset at me for crying, and the most recent was when I was 16 (at this time I forgot the extent of his abuse) and he laid on top of me erect in front of his dad and mine. No one said or did anything. I just told myself “Just pretend it’s my bf. It’ll be over soon”. Why did I freeze and not say anything? Looking back, it was probably a trauma response. I processed my trauma in therapy and gained a better understanding of what I went through. I even talked to this cousin and he apologized, then shared that his dad would show him sexual movies and violent films at a young age (around 6), then gave him an iPad with no parental controls and full access to adult sites in which he tried to practice some of the things in the videos with me. His dad even sexualized him, groping his chest and calling them boobs in public. All because he wanted his son to be a “macho alpha male”. I talked to my dad about what I went through and how my uncle had made my cousin that way by basically grooming him. But my dad then invalidated me saying some of the same things I heard as a kid when I tried to voice what was happening “He was just a kid. He didn’t know any better. He’s a good guy now though, right? You have to get over it. The past is the past. I don’t want to hear it - that’s my brother”. I am aware this is his shameful reaction to not helping me back then, but it sent me into depression. After many months of persisting him to know what’s happening, he finally caved and said that many years ago when my abuse first started happening, he told his brother (my cousin’s dad) that his son was touching me. My uncle refused to acknowledge it and walked away. And that was that. My dad said he didn’t push further because “we were just kids” but shouldn’t that be more concerning that we were just kids? That was the ONLY attempt at getting me help?? I’ve dealt with so much and still expected to “just get over it”. I felt alone in this. The first person who believed me had to be a PAID professional. The adults in my family failed me. I was very vocal about it too. My aunt even overheard me saying to his sister “This is payback for -Name- touching us inappropriately!” when I versed him in video games and this aunt said/did nothing. Looking back, this female cousin of mine and I have been heavily sexualized growing up by our dads. I feel so grossed out and see how it had affected my self-expression, my sexuality, my view of males, and how I viewed myself and relationships. I remember gaining weight and dressing more masculine to make myself unattractive to my perpetrator and stop the sexual comments from our dads, but it did not stop. I hated how I looked. Instead, I was still sexualized and also made fun of because of my weight. My family failed both me and my perpetrator because he disclosed to me that he is absolutely terrified of forming a relationship with a girl and is now unsure of his sexual orientation. I still feel uncomfortable around this cousin and some moments that set off alarm bells in my head. Therapy helped a lot. I plan on moving far away with my gf and limiting contact with my family except the one female cousin I’m very close with. Sometimes I wish I had forgotten and stayed blind to everything, especially when I learned growing up that “family is everything”. I had to learn new things to replace what my family had taught me and made me believe in myself. COCSA should be taken as seriously as SA between 2 adults or a child and an adult. And parents should be more aware of things like this - focus on helping the children involved rather than protecting yourself from feeling shame. COCSA is a topic not widely discussed, so I’m glad there’s an organization such as this one. It gives me hope. Thank you for reading.

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

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    From a survivor
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    Regrets

    To me it happened about 7 years ago, I was going to sleep over at a friend and I never realized his true intentions till it was too late. I wasn't sexually active myself at the time, and my abuser was maybe a few months older. I remember being there a few months earlier and he wanted to watch porn, I was young and naive and had never really seen porn. Thinking back, this was just one big flashing warning sign. When it happened, I didn't fight back. I froze. And after I waited the longest night for the next morning. I don't know why I just didn't leave immediately, I don't know why I didn't fight back. The next morning I left as soon as I could, pretending everything's normal. Once I got home I took a shower and I just stood there without showing any emotions, like I was dead on the inside. I thought it through for a good amount of time, I thought about what happened, why it happened, what I will do to prevent it from happening again. I remembered him taking pictures and some other details. Once I stepped out of the shower I had my verdict, I was going to pretend nothing happened. I was afraid he would use the pictures as blackmail, I thought exposing him would end up hurting my parents and others I care about. I was able to live with this lie for about 4 years, mostly not feeling anything during this time. But at a certain point I started feeling anger and shame, I kept this bottled up for a long time. Eventually I burst and told my friends, sadly my friends did not believe me. This caused me to feel even more anger. A year after telling my friends the story came out that my abuser had abused another kid, who was 4 years younger. It was not only rape but the abused was under-aged whereas the abuser was not anymore. My friends read this and knew that what I told them was true, they immediately contacted me and forced me to go to the police and tell my parents. When telling my parents I could see my father was disappointed. The morning after they pretended like nothing happened. When I told the police I got sent home since they required a specialist that was specialized in sexual abuse. I tried to go back a few times and kept being sent home. Finally someone listened to my report. However the abuser only got removed as trainer for a young football team and had to clean up trash for a month or 2. It's a long story and I doubt many read it, the reason I decided to share it anyways is to give advice to the few that did read it. If you encountered anything similar to this, please report it to the police. You don't want to end up like me, blaming yourself for future victims of your abuser. I do not expect that after I shared this I will feel relieved, I do not expect to get a good night's sleeps after this. But if this helps even a single person, this will be worth it.

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    #264

    #264
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  • “We believe you. Your stories matter.”

    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
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    Abused by my stepfather and not believed - Now trying to learn how to heal and recover

    I was first abused by my stepfather in my early 20s, he took the opportunity while my Mom, sister and niece were away in theme park and molested me. I was taken aback, and had no idea what to do or how to process it. I was scared to tell my Mom and anybody else for fear I wouldn't be believed. I eventually admitted it to my Mom, and went to stay with friends, as I didn't want to be around him at all, and did not feel safe. I was afraid it would go further and that he would rape me. I was very clear with my Mom, I told her that I would not return to the house if he was there, she let him back, so I moved to stay with another relative and subsequently moved out altogether, I had very little contact and refused to return home while he was still there. My Mom found me a counsellor to help me talk about what had happened. I went to her for a number of years. I had issues with family members and friends believing me when I disclosed what happened to me, they insinuated that as it was only assault, it was not that serious. I found this very difficult to take, and it probably made me more reticent about talking about what had happened. About period of time later, the divorce referendum was successfully enacted and my Mom and stepfather were going to marry. My counsellor told me that if I didn't attend that day, I would never forgive myself. I attended, but felt uncomfortable and upset all day long. A number of years later I returned home as I needed somewhere to be as I changed jobs etc. I wasn't fully comfortable with this decision, however I thought I would be okay as my Mom was there too along with my stepfather and my sisters. My Mom got sick shortly after that, she was sick for period of time, and passed away in year. After that, I was living in the house with my stepfather alone. Over a period of time, he deliberately isolated me from my sisters and other family members. So much so, that I had very little support available to me. And then the molesting/assaults started up again, I really didn't know what to do or how to react. It got gradually worse, and for a period of period of time or longer, I was being assaulted/raped on a weekly and sometimes more regular basis. Towards the end of this period he was even talking about marrying me, which was very creepy and inappropriate. This was an excruciating and very difficult time, as I had zero support, and nobody to reach out to or help. Due to health reasons, my stepfather had to move and live with relations in another part of the country, and this finally ended this period of physical and emotional abuse. However I had suppressed and blocked it for so long, that I found it difficult to face or come to terms with. Now period of time later, I am finally seeking help to give me healing and help me come to terms with all that has happened to me. I am grateful that I am at last able to admit how bad things were, and also that I can try and rebuild my own life after years of sidelining myself to look after others. I hope my story will help others in similar situations reach out and seek help and support in the future, even though I cannot take legal action against my abuser, I still want to be able to heal and try and come to terms with all I endured.

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    Just call me "Dad"

    In my story, IT STARTED WITH MY BROTHER, I briefly mentioned 3 instances of avoiding being raped by letting men just have me when it seemed like they were going to do me whether or not I consented. I do think I avoided emotional and physical trauma at the time, but the anger, self resentment, and feelings of being wronged and about it did snowball after. I never shared or released those stories. Please read my original story for context. In this instance the sex was already happening when I awoke, and my reflex was to take the non-confrontational path. The easy way, not the right way. I had gotten home from work as a server at my bar and grill restaurant and my female roommate had her father staying with us for the weekend. I had already met him since they drove straight from the airport to the sports bar I worked at. That’s were he told me, “Just call me, ‘Dad’”. They sat in my section, ate, and left. No issues. Then, back at our 2 bedroom apartment there was a small party for his benefit with a couple of our friends. I had a couple hard ciders and chatted about college and my roommate and heard stores of when she was a kid from. I flirted and humored “Dad”’s sexual innuendos directed at me, and ignored his eyes all up and down me. I was used to it. I played the good hostess and waited until it was all dying down probably around 2 or 3 am, before I showered and went to bed. It had been a long day with both class and work. I was stirred out of my sleep a few hours later with "Dad" already inside of me, thrusting in and out between my legs! By the light streaming in through my dark blinds I could tell it was day. But WTF was happening?! My panties were off but my T-shirt was on. Underneath it the dark figure who I quickly was able to identify as "Dad" was caressing my breasts with one hand while holding me down with the other. Still dazed and confused, I guess I put my arms around him and responded like a willing partner. He soon finished and then it got awkward.  He told me "That really hit the spot". He started to make conversation! The longer I had to think, the more I realized what happened. That he had just helped himself as I lay sleeping. I was 19 and dating a hot university baseball player at the time and would not have gone for this fifty or so year old guy on purpose. He was sure drinking that night but I had only had a few ciders. So there I was, realizing I had been kind of raped but held hostage by a sense of politeness! Not to mention as I was 5'3'' 110 pounds, so there was the physical intimidation from a much taller man with a dad bod.  I always pee right after sex but felt captive by "Dad"'s ramblings as he propped himself up on one elbow hovering over me while he ran his fingers over me and stroked my hair sporadically.  I shared his cold can of beer with him that he must have opened right before he came in to rape me because I remember drinking deeply the cold liquid soothing my dry throat. I suffered through some dad jokes and stories I did not care about, as well as answering some personal questions about myself and my sexuality. I was looking for momentary pause to get up and away from “Dad” when he said, "I'm ready to go again, baby." NO! He moved on top of me! Instead of fighting him off me or even saying "no", I spread my legs to accommodate him! WTF! The second time did not have the desperate eagerness of the first, unfortunately. As he even said, he wanted to teach me a lesson this time. I guess about how good he was is bed. A definite case of ‘whiskey dick’. So I let this man I had never wanted or considered sex with jostle me into several positions. He was large man and so much stronger than me it was a joke. After the missionary he picked me up to prove some point and did me against the wall right next to my window. I remember seeing through cracks in the blinds and knowing it was early because the parking lot was full and nothing was moving. Then SLAM onto the bed. We did 69 with me lying on him where I sucked him with all my might wanting to END IT while he was licking me. I failed! He had me being on top riding him at one point. I was on my hands and knees with him ramming behind me when I collapsed under his weight to flat on my face. He enjoyed never letting up on the thrusts as I was completely pinned down by him. I let him give me two or more orgasms in hopes he would just finish. I was so loud I was embarrassed my roommate would come rushing in my room any second. She was passed out drunk. He finally left as soon as he finished. I am sure his ego was massively inflated and the terrible man still thinks of me today! I lie there in my bed catching my breath and getting more anxious. I got up, pulled on some sweats, and B-lined straight out the door to my gym. I wanted to get away so bad. I drank water like I had just walked out of a desert. I showered for so long at the empty Saturday morning gym without any products but hand soap. Then I started to work out like crazy, on three hours sleep and exhaustion. I was trying to sweat him out of my system, to scream and thrash through my exercise. I showered again then went out and fell asleep in my car in the back of the lot. The rest of the weekend I only went to my apartment for minutes at a time to pick up things I needed. I sure as Hell did not sleep there! When he was gone I answered my roommates questions that I had been blowing off with lies and short answers. I told her the truth. She shrugged and looked at me skeptically, like it was just one of those things. I was promiscuous in college and she knew it. We sort of made a joke out of it and moved on. The easy way, not the right way. I still have big time guilt at how I was back then. At the time my things was not that "I wish I had fought him." What I wished was that I had been too drunk to remember!!! So that was that. Something I kept inside, festering. Other things added to it and it got swept under the rug of my damaged psyche. Not one of the worst skeletons in my closet but what I was willing to share for now. I am working up to the others. My first story I shared helped a lot. I hope it helped somebody else too. I thank all of you and I empathize. I will read your stories and support you in my thoughts and prayers.

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    Survivor

    My name is Survivor and I live in Huntsville, TX. In 2004, at the age of 15 I was introduced to a man who was a pedophile. This was just after my parents divorced and after growing up with a severely abusive father, I was desperate from male leadership in my life. Needless to say, I was an easy victim. This man began grooming me and would eventually begin molesting me. This happened once or twice a month for the rest of my high school. Little did I know, this man was working alongside a college ministry called Chi Alpha and the Assemblies of God for at least 2 decades and had already molested other boys. For which he served a mere 90 days in Alaska jail. Pastors in our ministry tried to convince students, many of whom who were victims, to write letters of lienance on behalf of the abuser. You would think after high school and turning 18 I would have moved on and left him. After all, why would anyone continue to let themselves get abused? Unfortunately, that’s not how grooming or the mind of a victim works. So, I’m sad to say, the abuse continued. When I was abused in 2005, the statute of limitations in Texas at that time were until the age of 23. At the age of 23, I was still being molested by this man. For a significant amount of time the leadership in the Assemblies of God, which was the denomination I had been apart of my whole life, knew that this man was a registered sex offender and did not take needed steps to rid our ministries of him. I was one of the first victims to publicly come forward in 2023. For nearly 20 years I told no one, not even my wife. Myself and 5 friends, some even pastors in the Assemblies of God, started making calls to friends figuring other men had been abused heard dozens of stories of abuse because we were trying to help over 40 victims get help, seek justice, and heal. We all watched in horror as NDAs were used to insulate organizational leadership to cover themselves, using the NDAs as a fog of ignorance and hiding behind it. Because of this, Justice has not been served. Since then the Assemblies of God has tried to dismiss valid civil claims of negligence, has sidelined victims in the investigation process, and has sneakily tried to get victims to sign NDA’s. I’ll also add that I am a high school teacher here in Texas, and every year I hear stories from students who have been sexually harassed or abused in all kinds of scenarios. The happy side of my story is the abuser is currently in jail and awaiting trial. My wife and I have a rule in our house with our kids - no secrets. Last night I talked to my 8 year old daughter (in kid language) how NDA’s are used. And she said “but if you keep it secret doesn’t that bad person keep hurting children?” I had the privilege of working with Elizabeth and everyone involved with Trey’s Law. It helped my healing so much to be able to meet and talk with other survivors. To hear their struggles and to know I wasn’t crazy or alone. Through that legislative process I found my voice and gained confidence in sharing my story. Thank you Elizabeth for helping me tag along!

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    #878

    I had repressed memories of my COCSA, but bits and pieces began to pop up into adulthood. I was so focused on school that I forgot everything, but once I graduated high school, I remembered some instances and almost took my own life. Now, I’ve graduated university and I feel so lost and continuously invalidated by the people who failed to protect me. My perpetrator was my cousin (M) a few years younger than me (F). It started when I was around 12yrs old until I was 16 and it involved grinding, groping, force-smelling genitals, violence, threats with violence, and possibly more… I just remember waking up to him towering over me and staring at me in my sleep. I don’t know what happened in my sleep. My mind still blocked out the memories to protect myself, but I can’t get the image of him towering over me away. That, and the many dreams I had in adulthood of young boys violating me in my sleep but I was frozen and unable to move. I knew what bad touches were. I was told by my dad to tell him if something were to happen. So I did. I told him as I was taught to, but was told “boys will be boys” “he’s just a kid” “you’re overreacting”. If it were an adult touching me, I would’ve been taken more seriously. I believed for YEARS that I was overreacting to the touching, but deep down I knew that I wasn’t. I held guilt for years “I was older. I should’ve gotten him help. I should’ve spoken up more. I should’ve gotten his sister help (he also touched her in similar ways)”. Then I forgot everything for a few years until after high school graduation. Almost took my own life as mentioned previously and went into university. Graduated and memories came back until I entered grad school. After that, almost everything came back. Many instances where he even grinded on me in front of family members, drew an image of him shooting me because I got mad he was touching me, unhooking my bra during a wedding (I was sitting in front of him) and my dad getting upset at me for crying, and the most recent was when I was 16 (at this time I forgot the extent of his abuse) and he laid on top of me erect in front of his dad and mine. No one said or did anything. I just told myself “Just pretend it’s my bf. It’ll be over soon”. Why did I freeze and not say anything? Looking back, it was probably a trauma response. I processed my trauma in therapy and gained a better understanding of what I went through. I even talked to this cousin and he apologized, then shared that his dad would show him sexual movies and violent films at a young age (around 6), then gave him an iPad with no parental controls and full access to adult sites in which he tried to practice some of the things in the videos with me. His dad even sexualized him, groping his chest and calling them boobs in public. All because he wanted his son to be a “macho alpha male”. I talked to my dad about what I went through and how my uncle had made my cousin that way by basically grooming him. But my dad then invalidated me saying some of the same things I heard as a kid when I tried to voice what was happening “He was just a kid. He didn’t know any better. He’s a good guy now though, right? You have to get over it. The past is the past. I don’t want to hear it - that’s my brother”. I am aware this is his shameful reaction to not helping me back then, but it sent me into depression. After many months of persisting him to know what’s happening, he finally caved and said that many years ago when my abuse first started happening, he told his brother (my cousin’s dad) that his son was touching me. My uncle refused to acknowledge it and walked away. And that was that. My dad said he didn’t push further because “we were just kids” but shouldn’t that be more concerning that we were just kids? That was the ONLY attempt at getting me help?? I’ve dealt with so much and still expected to “just get over it”. I felt alone in this. The first person who believed me had to be a PAID professional. The adults in my family failed me. I was very vocal about it too. My aunt even overheard me saying to his sister “This is payback for -Name- touching us inappropriately!” when I versed him in video games and this aunt said/did nothing. Looking back, this female cousin of mine and I have been heavily sexualized growing up by our dads. I feel so grossed out and see how it had affected my self-expression, my sexuality, my view of males, and how I viewed myself and relationships. I remember gaining weight and dressing more masculine to make myself unattractive to my perpetrator and stop the sexual comments from our dads, but it did not stop. I hated how I looked. Instead, I was still sexualized and also made fun of because of my weight. My family failed both me and my perpetrator because he disclosed to me that he is absolutely terrified of forming a relationship with a girl and is now unsure of his sexual orientation. I still feel uncomfortable around this cousin and some moments that set off alarm bells in my head. Therapy helped a lot. I plan on moving far away with my gf and limiting contact with my family except the one female cousin I’m very close with. Sometimes I wish I had forgotten and stayed blind to everything, especially when I learned growing up that “family is everything”. I had to learn new things to replace what my family had taught me and made me believe in myself. COCSA should be taken as seriously as SA between 2 adults or a child and an adult. And parents should be more aware of things like this - focus on helping the children involved rather than protecting yourself from feeling shame. COCSA is a topic not widely discussed, so I’m glad there’s an organization such as this one. It gives me hope. Thank you for reading.

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    Regrets

    To me it happened about 7 years ago, I was going to sleep over at a friend and I never realized his true intentions till it was too late. I wasn't sexually active myself at the time, and my abuser was maybe a few months older. I remember being there a few months earlier and he wanted to watch porn, I was young and naive and had never really seen porn. Thinking back, this was just one big flashing warning sign. When it happened, I didn't fight back. I froze. And after I waited the longest night for the next morning. I don't know why I just didn't leave immediately, I don't know why I didn't fight back. The next morning I left as soon as I could, pretending everything's normal. Once I got home I took a shower and I just stood there without showing any emotions, like I was dead on the inside. I thought it through for a good amount of time, I thought about what happened, why it happened, what I will do to prevent it from happening again. I remembered him taking pictures and some other details. Once I stepped out of the shower I had my verdict, I was going to pretend nothing happened. I was afraid he would use the pictures as blackmail, I thought exposing him would end up hurting my parents and others I care about. I was able to live with this lie for about 4 years, mostly not feeling anything during this time. But at a certain point I started feeling anger and shame, I kept this bottled up for a long time. Eventually I burst and told my friends, sadly my friends did not believe me. This caused me to feel even more anger. A year after telling my friends the story came out that my abuser had abused another kid, who was 4 years younger. It was not only rape but the abused was under-aged whereas the abuser was not anymore. My friends read this and knew that what I told them was true, they immediately contacted me and forced me to go to the police and tell my parents. When telling my parents I could see my father was disappointed. The morning after they pretended like nothing happened. When I told the police I got sent home since they required a specialist that was specialized in sexual abuse. I tried to go back a few times and kept being sent home. Finally someone listened to my report. However the abuser only got removed as trainer for a young football team and had to clean up trash for a month or 2. It's a long story and I doubt many read it, the reason I decided to share it anyways is to give advice to the few that did read it. If you encountered anything similar to this, please report it to the police. You don't want to end up like me, blaming yourself for future victims of your abuser. I do not expect that after I shared this I will feel relieved, I do not expect to get a good night's sleeps after this. But if this helps even a single person, this will be worth it.

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  • Story
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    Letter to my rapist

    This is not really a story, but I wrote a letter to my rapist which I will never send. I don’t want to keep it in, not be alone with it. I want somebody to hear me even though it’s not him that will listen. I don’t know how I can miss and hate you so much, while still having so much love for you. You did the worst possible thing a best friend could do. You used the trust I had in you to benefit yourself and ignored my feelings along the way. I have so much love for you and I can’t show it, because you don’t deserve my love. You said you cared about me, then why didn’t you stop when I said no? How did you think I was just playing when I pushed you away, kept saying no and “I can’t”. I don’t understand how you played that role so well, everyone fell for it. Your actions never matched your words. When I told you I was raped and I don’t want to sleep with you, you said that’s okay, you’ll wait. The next thing I know, you come into the bathroom and ask me if I want to fuck. You said you never wanted to make me feel uncomfortable, yet when i clearly was, you didn’t give a fuck. You literally said “I know you can’t, but I’ll keep trying until you say yes.” Wtf man. I trusted you. I believed you when you told me you knew what I was feeling. It must be the truth, right? You were so sure about my feelings, that I started to believe they were real. When I realized that maybe I didn’t have those feelings and told you, you asked me how I could do something like that. Break your heart, lie to your face, that I’m a psychopath for playing with your feelings like that. And once again you talked me into what you wanted. I didn’t want to loose you, so I thought if this is what it takes to keep you in my life, I’ll try. But you kept pushing. You raped me. I know you don’t see it that way. I did play along. I made you believe I enjoyed it but all I could think about during it was, please just cum. In my core I knew I didn’t want this but it made you happy, so I played along. You ignored all the signs I gave you that I feel uncomfortable. I never kissed you first, I never initiated anything, I always said I can’t and no. You purposefully ignored it. You’re not that dumb. You can’t say you’re a good person. You think you are, but you’re most definitely not. I don’t know how a person can be so blind to who they really are. Maybe you’re not? Maybe you knew exactly what you were doing. I like to think that the real you was the person I trusted with my life, the person I ran to when I needed comfort, you were my safe place. But I know that’s not you. You’re the person that manipulated me into a “relationship” with you. You’re the person that raped me, followed me and made me have panic attacks. Even when I was trying to hide from you, you found a way to get to me and make me feel horrible. You deserve an explanation for why I stopped talking to you? That’s what you repeated endlessly. I tried to give you one, you started laughing. At that point I saw the real you. The manipulative you. The you that doesn’t want to hear anything except what you believe to be true. You don’t really want an explanation, you want to get an opportunity to manipulate me again. You’re the victim in your own story. I broke your heart. I hurt your feelings. But you know what, you took something from me that I’ll never get back. You made me feel horrible. Like I was wrong for not wanting to sleep with you. You made me doubt myself. Everytime you raped me you took a piece of my heart and I don’t know if I’ll ever get that back. I told you everything, sometimes I felt like you knew me better than I know myself. You made me feel excited about my future. You gave me so much hope about being able to choose my own path. I loved you. I loved the way you made me feel. Safe. Seen. Full of potential. Happy. Now I look at you and my chest starts to tighten, my heart beats faster, I want to run, get away from where ever you are. You made me feel fear when I saw you. Fear. And you knew that, you knew I didn’t want to see you and still you came over whenever there was a chance. Every time I saw you, I could feel all the love I still had for you. It hurt so much, that I can love a person this much and fear them at the same time. My mind can’t comprehend what you did. It was so out of character. The more I thought about it, the more it wasn’t though. You gave me hints to the person you really are and I just ignored them, thought they weren’t that important. Thank you for teaching me to never overlook and fall for that again. I was always told I am really grown up for my age. I never wanted to be, I just had to. Growing up I was the only person I could depend on. I learned to deal with stuff myself. But this, this didn’t make me stronger, this didn’t make me wiser. This shattered my world. I have to learn to trust people again. That has always been a big issue for me, but I got it under control. Now, I isolate myself. I have so much anxiety that I just can’t handle it. You gave me that anxiety. I hope I’ll be okay someday, I know I need to work hard for it. I know you’ll be okay in a week. You’re gonna tell people I’m a crazy bitch who broke your heart and you did nothing wrong. That’s what happened with M. You know he didn’t even ask me what happened or if I was okay. He just told me that it’s my job to go and check on you, because I broke your heart. I knew he was your best friend but I thought I was his friend as well. You probably felt good about the fact that he hurt me so much with that Facebook message. And how he hurt me, I can’t even put into words the betrayal I felt. I know that has nothing to do with you, but I just needed to let you know. I wish I could talk to you, I wish I could hug you, I wish you were the person I thought you were. I know that’s not possible and that’s okay. I will grief and I will miss you. I don’t know if that will ever stop, I hope it does. I just want you back, it’s like you died. You did die. The version of you I had in my head, my safe place, my best friend is dead. And I don’t know how to grief a person that is still alive. You’re still here and I know I could just call you or send you a message but that’s not the person I want to talk to. I want to go back in time and I want you to just accept my no. Why didn’t you accept my no??? I hate that I still love you this much. I love you so much. I can deal with the rape, I’m strong enough to not let that affect my worth. What I can’t deal with is that you were the one that raped me. You. Why did it have to be you?

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

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

    Story
    From a survivor
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    Surviving Gang Rape

    Last year I was gang raped. I have an ear ringing called tinnitus that has not stopped since. I have nightmares. I flew with my mom to a wedding overseas. I was excited. She would be busy with her friends and cousin and I would get to spend time with my awesome second cousin who is two years older than me. After the rehearsal dinner we went out. It was fun because I was not legally able to drink there even though the age was lower than in my province, but they did not check ID’s. I did not drink much because it was not my thing and I had a boyfriend but I was able to go to some bars then a club attached to a hotel. So much fun up to when we met two soldiers in uniform who were cute and separated us from her friends because of our looks. My cousin is stunning beautiful. They had a private room at the club and several soldiers were there and two prostitutes also. Those prostitutes definitely hated us being there. I wanted to get out anyway and the cute ones that invited us acted like they understood and took us out of there. We stupidly let them take us to their hotel room where they totally dropped the cute romantic act and made us strip our clothes to music. They showed us a gun they had in a drawer. I was terrified. They made us lay on our stomachs bent over the bed side by side and had sex with us that way. They switched like we were interchangeable before finishing in us with no protection. We held hands. I was crying while my cousin was trying to be strong and cheer me up. We weren’t allowed to leave and our clothes were hidden. Before took our phones we had to text that we were staying at my cousin’s friend’s house. Then they called two other soldiers, one of them a huge tall dark guy with body builder muscles. He was the worst to me. They made us dance and then we had to use our mouths on the cute ones that had lured us there while the other two had sex with us. I vomited and my cousin cleaned it up but then it started again. They had cocaine and made us sniff it off their parts and sniffed it off us. Another one came and I think it was just those five during the night but they kept raping us and making us do things even when we would pass out. I would like to have been more unconscious but cocaine makes you so awake. I want to remember less and think about it all less. We showered many times. The big dark one peed on me and in my mouth the shower. He did it more than once like I was his toilet. The other men even had to tell him to chill out when he was making me scream liking his fingers and pushing them in my arse, but not when he made me crawl around like a dog using my hair as a leash. I remember one of them calling their friends to tell them to turn all their t.v.’s way up to hide the noise in our room. They watched sports news on the t.v. They had me and my cousin kiss each other and stuff. I could not act like it was a fun party like my cousin did sometimes and encouraged me to do. She tried to take some of their attention away from me over and over. I love her for it but they did not leave me alone. My chest is something they were obsessed with. They did not care that I was obviously distressed and freaking out or that in my country I was three years below the age of consent. There I was the minimum. We woke up in the morning on one the beds together with only the two soldiers sleeping on the floor. The black one was gone! They had sex with us again and another man who was much older and who they called SIR came in and had sex with both us but mostly me. They cheered him on and my head was pounding and I was crying and it seemed to last forever. Finally we got our clothes back but they took us for brunch wearing their normal clothes. They showed me pictures on their phones that made it look like I was having fun and warned us how bad it would be if we said anything different than we had a nice party. A nice party in hell! Before that I’d had sex with only my 1 boyfriend ever. One night of hell and now my number was seven!! We had to start getting ready for the wedding right away and I was exhausted. My cousin hid me and I took a nap in my dress, hair and makeup until the last minute. I cried in the ceremony but not for the wedding. I was so sore in my vagina, muscles, and brain that I got so drunk at the reception I barely remember any of it. Just part of being on the plane home. I told my mom the truth when I got back and she got all crazy, so did my dad, and they tried to call over there and the hotel and such but there was nothing the police would do. I saw my dad cry for the first time as I told the whole story. My boyfriend could not handle it and dumped me. I go to group and do therapy. I take a pill everyday and now benzo’s for break through anxiety. I try to hide my large chest under baggy clothes where before I used it for attention. STUPID! My cousin does not seem to have the trauma I do or the nightmares. In her country they are done with secondary school up to two years before us and are more treated like adults sooner. I said mean things to her once because of it. She forgave me but we talk much less since I asked if she has gang bangs all the time. I felt terrible because she even let them have anal sex with her to lure them away from me. I could tell it hurt her so much but at the time was just thinking about my own survival. My childhood is OVER but I do not feel like an adult. Her advice is -Don’t let it get you so down-. Like I have a choice in this!! She went to a therapist ONCE because her mom made the appointment and does not plan to go back. Her life did not really change!! She works reception at a tech company and models on the side and still goes to parties and clubs and dates. How??? It is unbelievable how attitudes toward something like this can be so different in different countries. I am a victim now and I usually feel like it. Definitely damaged. Everybody at my school knows why. I am THAT girl. My new more mature boyfriend is understanding but I feel like a sad little burden to him. I am hypersexual sometimes now and can’t help it. It is a coping mechanism that happens to some victims of sexual assault. I did not ask for it. I worry my boyfriend can’t trust me because of it. I had an older guy friend who’s been my neighbor for years take advantage of me after I told him the story of what happened at his house. We had sex and then he felt guilty for being turned on by my rape story. He admitted it and asked me to forgive him. The sex helped me calm the ear ringing for just short time periods so I did it with him more than once a day for a bit until my dad started to suspect something and talked to him. Since then I don’t trust myself. I want to marry my boyfriend in large part just to protect myself and show him I love him and am loyal even though I am not sure I can be. I worry I cannot love like a normal person. I worry I push him away being too needy and wanting to marry him so soon. I need him more than he needs me. Is that the way it will always be in relationships for rape victims??? I work hard at school not to ruin my future. It is so hard to focus. My ears ring constantly. Thank you for listening.

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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.

    “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
    🇺🇸

    Awakening my mind to peace

    Starting off, I want to share that healing is not the same for everybody. We all take different paths, bumps or curves in the road, or heal directly, without interference. Me personally, it took about 2-4 years until I realized I had been sexually assaulted. When I first learned the meaning, I presumed it "didn't count", and that it wasn't what I thought due to the manner of which the act was committed. I spoke with a close friend online, and he helped me to understand that it in fact was, sexual assault. I was about 13-14 at this time, I'd never been taught the importance or gruesome facts of sexual assault. I resented many people, accordingly my parents for not informing me, or preparing me. I blamed many others including myself. Although, it never felt as if the weight was taken off of my chest, off of my head, or my body. At 15, I sought help via the suicide hotline. I felt like there was nothing left for me, and the shame I felt, my lack of a voice to speak out. I was provided appropriate resources, indulged myself in meditation, which did have a positive effect, yet wasn't enough. Nobody in my life knew of what happened, except for a mystery woman on the other end of the hotline. I remembered then the ease I felt speaking to that one woman whom I hadn't even known, and realized the ease I could feel if I told people I DID know. I began to speak to friends, and anyone I trusted although never my parents, and still have not. Now, I'm older although there are struggles still with my nightmares, some guilt, I have found peace. I've found strength, courage, a feather now on my chest replacing the 40 pound anchor sunk into it, my heart and mind has healed. I've found love for others and myself. In the time I've spent healing from self harm, suicidal tendencies, self isolation, and guilt, I've learned one important factor, and that is I am not, alone. Nobody is alone in their struggles and there is something out there or somebody at all times to positively rebuild us and guide us to peace. I hope for anybody and everybody struggling to find peace, finds that peace, and can one day replace the anchor with the same feather.

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  • “Healing is different for everyone, but for me it is listening to myself...I make sure to take some time out of each week to put me first and practice self-care.”

    “Healing means forgiving myself for all the things I may have gotten wrong in the moment.”

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

    “We believe you. Your stories matter.”

    Story
    From a survivor
    🇺🇸

    Cocsa at 7

    At the age of 7 my cousin who was 2-3 years older than me assaulted me. I was in my room alone when he came in asking if he could touch me. I said no. Then again he asked. I said no again. But then he said “I’ll let you play this game on my phone.” It was a specific game that I had seen all my cousins play but was never allowed to play. So then without a pause I said okay and let him touch me. I then laid on my stomach while he pulled my shorts down and started to mess with my butt, feeling around and even putting his face on it. I didn’t think much of it at the time. I even giggled as he was assaulting me. After he had gotten done he told to then not tell anyone and keep it as a secret. I said okay. But something in me just couldn’t keep it to myself. I then at some point told my mother in the same room where it happened. I remember very little about what I said to her but I remember what she told me. “I’m sorry we can’t do anything about it.” (At that time we were living in the same house as my cousin due to financial stress after my father had been incarcerated.) I remember her hugging me tightly as we sat on the same bed where it all happened. Now as adult and having to process what happened to me I sometimes downplay it even saying that no it doesn’t affect me in any sort of way but after reading so many articles about the affects of cocsa I realize that it does affect me especially with close relationships and day to day life. I question if my mother really loves me as she says she does because if she did why didn’t she protect me from my abuser? I feel shameful and disgusted in myself after learning that I had continued the cycle I feel so ashamed I feel so nasty so disgusted with myself I can’t help but just feel so much self hatred towards myself because even when I was hurt I still ended up hurting others. I don’t know where to begin healing I don’t know how to forgive myself I find it hard to even start with forgiving myself. I feel so disgusting.

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    Closer to home then I'd like.

    So um, I'm not even sure where to begin honestly... I had a very different relationship with just about everyone I knew growing up because of one man who knew it was easy to prey on people, and he was a traveler you could say(truck driver), but for me was my STEP-GRANDPARENT. The abuse started at a very young age and it started like I was special. I was the one getting extra attention, extra candy extra trips to the gas station, but then things changed as I got old I began to feel very uncomfortable with all the extra unwanted attention. He got bolder and bolder with every risky move he made and with me starting to develop he had already groomed me by then I was to forever be in his sick darkness. He had me go on long over the road trips with him so he could look at me and my body touching part of me that I have not yet even known for myself. He would force my pants down and take one leg out of my pajamas as he would perform oral on me all I could do was lay my head back and cry. He would enjoy himself and force me to do things to him he would tell me he couldn't hurt my "pearl" YET! the day I turned 12 years old my father dropped me on their door step due to some issues he had himself and because they feed me clothed me....HE BATHED ME. I to this day will not shower normal or alone because I would be scared someone was watching me, which is what he would do while pleasuring himself. He then would turn the light off and proceed to get in the shower with me telling me I was developing so nicely. He would force me to wear boy clothes and have short hair so no other boys would show interest in me. I was his and he made that very clear. When I made attempts to tell my parents I learned very quickly that wasn't going to be an out for me. My very own father realized he could then use this arrangement to his advantage as well. That evening he came over and came in my room, right then I knew my parents were no help and all the sudden we weren't struggling as much, we had extra stuff nicer things but I was being taken to my grandparents house always in "trouble". I was raped when I turned 14 and he continued to do so until I left State and moved in with my biological mother. This man was someone who had offended beforehand, but moved here and never had to do anything he got to destroy my life and I fear the next generation of grand babies in the family will be affected but because there is a statue of limitations in state this man will continue to walk free!!!

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    Healing Through Experience

    HOW I STARTED MY HEALING JOURNEY by Name My healing journey began after I spent five years in a narcissistically abusive relationship. It was a constant cycle of hot and cold, back and forth, until I finally got sick of the bullshit and chose to walk away for good. In the beginning, I simply sat with my feelings. I reflected on everything I’d endured and allowed my emotions to flow naturally. It’s easily one of the hardest parts of the process, but you have to let those feelings out for the healing to begin. I then moved on to one of the scariest tasks: breaking down my past. When we look at our trauma as one giant mountain, it just feels like a jumbled mess of chaos. By identifying each experience as its own separate event, it becomes much easier to process. To get these thoughts out of my head, I put them on paper. If you’re starting this journey, get a notebook and write down everything as it comes up. Use it as your primary tool. I began with my most recent experience of narcissistic abuse. I dove into podcasts and articles, desperate to understand what had happened to me and how it was affecting my mental health. Once I understood the 'what,' I started researching the 'how'—as in, how do I heal from this? That’s when I discovered the connection to childhood trauma. It’s a major key to the puzzle because we carry those early experiences into our adult lives. There is so much information available; you just have to find the pieces that fit your life. Healing is deeply individual, and you get to choose the path that works best for you."

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    Couldn't stay silent anymore

    I am not really sure how to do this since this is my first time writing about this, so I'll start at the beginning. I am a 40 year old man with a wife and 2 stepsons. I was sexually assaulted by a male cousin when I was maybe 9 or 10 and raped by another male cousin in my early teens. I don't really remember how it happened, it just kinda happened. I had an early awakening in my sexuality when I was about 3 or 4 I would notice porn magazines or videos my dad usually left laying around. I would look at the magazines and watch the videos and I would think "Okay, so this is what I'm supposed to do, everyone seems to be enjoying themselves, so it must feel pretty good." When I was maybe 9, my now ex cousin coerced me to perform oral sex on him, he was about a year older than me and I used to idolize him. Years later, I would discover that he is a narcissist. This continued for a year or two and then I told my parents who said they would take care of it. They said they talked to his father, my uncle, and he said he would talk to him about it, whether he actually did or not I don't know, but it did stop. Then when I was maybe 12 another male cousin coerced me to perform oral sex on him which then led to him anally raping me. This went on for a few years. I don't know why I let it happen, I am not gay nor have I ever been attracted to another man, I hated what he was doing to me, I guess I just assumed that it was normal. When I was 15, I told him that I wanted it to stop and it did. I never told my parents or anyone else. I self-medicated with alcohol for 10 years, I have been sober since 2009. I finally told my wife earlier this year. She was and still is very understanding and supportive. I have been diagnosed with anxiety, depression and PTSD, I am on medication and in therapy to help me through this along with other trauma. It wasn't easy telling my story and I suppose it's not easy for anyone but I did and it's made me realize that what happened was not my fault and they had no right to violate me the way they did. If you are reading this and are nervous about sharing your story, just remember if I can do it, so can you, it may be extremely difficult but it's a part of healing and you will heal. Thanks for reading.

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    synopsis

    it happened in the fall. it was cold outside (so was he), i remember worrying about not looking pretty enough for him. i invited him in and we started talking we instantly clicked, he was funny, charismatic, good looking, everything i wanted in a man and as the night progressed he offered me edibles and i took it (not ever having taken them before) and i feel that's where i went wrong, i accepted something that was going to leave me feeling like i was in a nightmare for months. i don't necessarily remember every detail, at times i even wonder what was real and what wasn't but i know my body tells me what is real. i blacked out through most of it and the parts i do recall have begun to fade but my body hasn't forgotten. part of me blames me for letting him in, for allowing myself to be put in that situation, aftercall he was a tinder hookup. when i wanted to take legal action it already was too late and i didn't want to have to face him again. he scares me now, i often find myself looking at his pictures thinking how can someone so normal looking live such a normal life after what they did? how can monsters walk upon us and no one notice, it often reminds me of when no one noticed the day after it happened. i remember feeling so dirty and different, i felt like an alien that everyone would look at but no one would say anything. i never said anything because one of the first people i told didn't believe me at first, it was only after they saw how damaged i was that they realized they should have helped me instead of telling me i was a "liar". it just baffles me how he was able to move on and i have to live with this for the rest of my life. i often find myself wondering if he even is sorry or if he realized what he did wrong not only once but twice. i have tried convincing myself it is my mind trying to protect me from it but then there's days where all i see is him, all i feel is him, and then it hits me. i was raped.

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    #264

    #264
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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.

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    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?

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    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.