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Answer by Dr. Laura
PhD Mental Health Nurse & Sexual Assault Nurse Examiner
Thank you for reaching out and sharing your experience. I'm sorry to hear that you've been carrying these feelings for so long. It's completely understandable that you're feeling confused and upset about what happened with your cousin.
What you described sounds like a very uncomfortable and distressing situation. Even though you and your cousin were the same age, it's important to recognize that children can sometimes engage in inappropriate behaviors with each other. This doesn't make it your fault. You did nothing wrong by trusting your cousin or by participating in what you thought was a simple game.
It's also important to acknowledge that you tried to set boundaries by telling him to stop and by informing your mom about what happened. It's unfortunate that your concerns weren't taken seriously at the time. Feeling unheard can add to the confusion and self-blame, but please know that you deserved to be listened to and supported.
Feeling shame is a heavy burden to carry, especially when you were not at fault. The actions your cousin took were not okay, and your feelings are completely valid. It's normal to have lingering emotions from such experiences, even years later. The fact that your cousin continues to stare at you during family gatherings can understandably make you feel uncomfortable and may bring back those memories. Remember, you have the right to feel safe and respected in any environment.
It might be helpful to talk to someone you trust about these feelings—perhaps a close friend, family member, or a professional who can provide support. Sharing your thoughts can be a significant step toward understanding what happened and beginning to heal.
Please know that you're not alone, and you don't have to carry this weight by yourself. You deserve peace and clarity, and reaching out is a brave first step. Thank you for trusting us with this.
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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.