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Answer by Dr. Laura
PhD Mental Health Nurse & Sexual Assault Nurse Examiner
Thank you for sharing your story and reaching out for help. What you experienced was a complex and challenging situation, and it's understandable that you have mixed feelings and concerns.
First, it's important to recognize that as an 8-year-old child, you were not responsible for what happened. Your older cousin, who was also a child at the time, engaged in inappropriate behavior and convinced you to participate. While you may feel guilty about what transpired with your younger cousin, it's crucial to remember that you were also a victim in this situation, and the responsibility ultimately lies with the older cousin who initiated the inappropriate behavior.
It's common for survivors of childhood sexual abuse to have fragmented or incomplete memories of the events. This does not diminish the impact of your experiences or the validity of your feelings. The fact that your parents intervened before the situation escalated further is a positive thing, and it's essential to focus on healing from what you do remember rather than dwelling on what might have happened if they did not intervene.
Healing from childhood sexual trauma is a process that often requires social and professional support. You might consider reaching out to a therapist who specializes in working with survivors of childhood trauma. They can help you work through your feelings of guilt, process your experiences, and develop coping strategies. You might also consider reaching out to someone you trust to talk this through further and feel less alone. Remember that healing is possible, and you don't have to navigate this journey all by yourself.
As for your cousins, it's difficult to know for certain how this experience has affected them without direct communication. However, it's essential to recognize that everyone processes trauma differently, and their path to healing may look different from yours. If you feel safe and comfortable, you might consider reaching out to them to express your support and willingness to listen if they ever need to talk.
In summary, please remember that you were a child in this situation and give yourself some grace. Focus on your own healing journey, and consider seeking support to help you process your experiences and emotions. Healing is possible, and you deserve to find peace and happiness. Thank you for reaching out to us.
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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.