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Answer by Dr. Laura
PhD Mental Health Nurse & Sexual Assault Nurse Examiner
One way to end something is to try to stop it before it even begins. Showing up for people you know and people you don't know when you feel a situation is unsafe could look like interrupting the situation by creating a distraction, notifying an authority or trusted professional, or asking the person in concern directly if they feel safe.
Be someone who listens and supports victims and survivors. Creating a culture where people are empowered to come forward will bring more awareness to the issue of sexual violence and help prioritize justice and healing in our systems. Challenge victim-blaming and fight attitudes that suggest sexual violence could be the victim's fault.
Volunteer your time or donate your money to an organization that is fighting to end sexual violence and supports survivors. If there is no one in your community advocating for survivors, be the first one. You can volunteer at a community rape crisis center or local nonprofits in your area. Most organizations that are working to address sexual violence rely on funding to be efficient.
Educate yourself on the root causes of sexual violence and cultivate deeper empathy for survivors. Stay informed on recent news related to sexual assault and be a part of the conversation when it comes to creating avenues of prevention in environments that are lacking accountability. Develop your voice and use it to advocate for others. Share resources with people that may need them.
Have conversations with others about sexual violence and hold the people around you accountable for what they say and do. Educate the next generation on consent and help them grasp the issue of sexual violence. Working to end sexual violence is a marathon, not a sprint. It is a process of growing ourselves, challenging our culture, and fighting for justice. You can be a part of the solution. Your action can make a difference.
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Grounding activity
Find a comfortable place to sit. Gently close your eyes and take a couple of deep breaths - in through your nose (count to 3), out through your mouth (count of 3). Now open your eyes and look around you. Name the following out loud:
5 – things you can see (you can look within the room and out of the window)
4 – things you can feel (what is in front of you that you can touch?)
3 – things you can hear
2 – things you can smell
1 – thing you like about yourself.
Take a deep breath to end.
From where you are sitting, look around for things that have a texture or are nice or interesting to look at.
Hold an object in your hand and bring your full focus to it. Look at where shadows fall on parts of it or maybe where there are shapes that form within the object. Feel how heavy or light it is in your hand and what the surface texture feels like under your fingers (This can also be done with a pet if you have one).
Take a deep breath to end.
Ask yourself the following questions and answer them out loud:
1. Where am I?
2. What day of the week is today?
3. What is today’s date?
4. What is the current month?
5. What is the current year?
6. How old am I?
7. What season is it?
Take a deep breath to end.
Put your right hand palm down on your left shoulder. Put your left hand palm down on your right shoulder. Choose a sentence that will strengthen you. For example: “I am powerful.” Say the sentence out loud first and pat your right hand on your left shoulder, then your left hand on your right shoulder.
Alternate the patting. Do ten pats altogether, five on each side, each time repeating your sentences aloud.
Take a deep breath to end.
Cross your arms in front of you and draw them towards your chest. With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while, finding the right amount of squeeze for you in this moment. Hold the tension and release. Then squeeze for a little while again and release. Stay like that for a moment.
Take a deep breath to end.