---
title: I am a survivor of abuse struggling with difficult... ~ Our Wave Community
description: Thank you for having the courage to reach out about these difficult feelings. What you're experiencing is a recognized trauma response that many survivors...
url: https://community.ourwave.org/en/answer/i-am-a-survivor-of-abuse-struggling-with-difficult-feelings-about-my-trauma-i-find-myself-experiencing-thoughts-of-craving-situations-similar-to-my-past-abuse-i-understand-this-may-be-a-trauma-respons.md
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# I am a survivor of abuse struggling with difficult feelings about my trauma. I find myself experiencing thoughts of craving situations similar to my past abuse. I understand this may be a trauma response, but I need help understanding and managing these distressing feelings in a healthy way. What guidance can you offer about processing and coping with these complex emotions?

\[Image: Dr. Laura\]

Answer by **Dr. Laura**

PhD Mental Health Nurse & Sexual Assault Nurse Examiner

Topics:[Understanding and embracing healing](/en/learn/topics/understanding-and-embracing-healing)

Thank you for having the courage to reach out about these difficult feelings. What you're experiencing is a recognized trauma response that many survivors face, though it's rarely discussed due to shame and fear of judgment. Please know that having these thoughts doesn't make you "broken" or diminish your experience of abuse - they are your mind's complex way of trying to process trauma.

These feelings often emerge because trauma can create confusing connections in our brains between abuse, intimacy, and safety. During abuse, especially if it occurred during formative years, our minds sometimes cope by trying to find ways to feel in control of overwhelming experiences. What you're feeling now may be your brain's attempt to transform a frightening, out-of-control experience into something manageable. When we experience trauma, our brains create neural pathways that associate certain situations, sensations, or emotions with the abuse. These pathways can lead to complex responses, including what trauma specialists call "[trauma reenactment](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.verywellmind.com%2Fwhat-is-repetition-compulsion-7253403&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=95042746-9445-4aaa-9e9e-c5cb48186c1a&sig=c3d714915bc073c08a4c4c133e39684e4bd7f7f6418177549db6a26178a4b2e8)" - where survivors might find themselves drawn to situations that echo their past trauma. This isn't because you want to be hurt again, but because your brain is trying to master or make sense of what happened.

Working with a trauma-informed therapist who specializes in sexual abuse recovery can be incredibly helpful in processing these feelings safely. They can help you understand these responses by exploring the body's stress response system, the role of power and control in trauma recovery, how to develop healthy intimacy and safety, and ways to establish boundaries with yourself and others. When these feelings arise, you can practice self-compassion by reminding yourself that these thoughts don't define you. Try grounding yourself in the present using sensory experiences, engage in physical activities that help you feel strong and in control of your body, journal about your feelings without judgment, or connect with survivor support groups where others might share similar experiences.

Remember that healing from trauma often involves learning to create new, healthy patterns of safety and intimacy. It's possible to acknowledge these feelings while choosing not to act on them, and to gradually develop new ways of experiencing connection and control in your life. If you're not already working with a trauma-informed therapist, I strongly encourage you to seek one out. [RAINN's hotline](https://community.ourwave.org/_external/link?url=https%3A%2F%2Frainn.org%2Fcontent%2Fonline-hotline&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=95042746-9445-4aaa-9e9e-c5cb48186c1a&sig=78382552c2bf5dfd613264f984ce4e42fc39c77c0221ac91c54d319508e4e1cf) (800.656.HOPE) can help you find therapists who specialize in these specific aspects of trauma recovery. Many survivors find that understanding the neurobiology of trauma helps reduce shame around these complex feelings and opens the door to healing.

You deserve support in working through these feelings safely, without judgment. Thank you for trusting us with this. You are not alone.

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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.

Try another grounding activity

I feel grounded and ready