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Answer by Dr. Laura
PhD Mental Health Nurse & Sexual Assault Nurse Examiner
I'm sorry to hear that you're feeling so confused and distressed about this experience. It's completely understandable that you're trying to make sense of what happened between you and your cousin. Reflecting on past events, especially those that are complex and emotionally charged, can be challenging and bring up a lot of mixed emotions.
During adolescence, we're often navigating new feelings and experiences without fully understanding them. It's common for young people to explore boundaries and relationships as they're growing up, sometimes leading to situations that are confusing or uncomfortable later on. It sounds like, at first, the interaction with your cousin felt like a game to you, involving innocent touch over clothes. However, when things progressed further than you anticipated or were comfortable with, it left you feeling unsettled.
Feeling unsure about your role in what happened is a natural response. You were both very young, and neither of you may have fully grasped the implications of your actions. It's important to remember that at that age, children and teenagers are still learning about consent, boundaries, and appropriate behavior. You mentioned that your cousin asked if you were sure, and you said yes, which suggests that there was some level of communication, but it's also clear that things moved into a space where you felt uncomfortable and possibly powerless to voice your feelings.
The changes in your behavior afterward—becoming distant, feeling irritated by his presence, and experiencing a heightened relationship with pornography—indicate that this experience had a significant impact on you. These reactions might stem from unresolved feelings of confusion, guilt, or even a sense of violation. It's not uncommon for people who have undergone confusing or distressing experiences to act out or have difficulty processing their emotions.
It's important to be gentle with yourself as you reflect on this. You were navigating a complex situation at a young age without the tools or understanding that might have helped you handle it differently. Consider that both you and your cousin were trying to make sense of your own feelings and boundaries. Neither of you may have intended harm, but that doesn't lessen the impact it had on you.
It might be helpful to talk to a trusted adult or a professional who can provide support as you work through these feelings. They can help you explore what happened, understand your emotions, and offer guidance on how to heal and move forward. Remember, you're not alone in this, and reaching out for help is a brave and important step.
Understanding complex feelings and experiences takes time, and it's okay to have unanswered questions as you navigate this process. Be patient with yourself, and know that support is available to help you make sense of everything you're feeling. Thank you for trusting us with this. You are not to blame and are not alone.
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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.