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Survivor story
Medusa
Original story
Message to a Survivor
I felt the most stuck when I thought that I was alone. But then again, reaching out can be scary, right? Because not everybody you reach out to is safe necessarily. And so, I think finding safe ways to be inspired whether it’s if you have access to the internet, like watching videos of people talking about healing or abuse or reading stories…absorbing the stories of other people I think can be really powerful...it can shift your perspective a little bit or kind of give a person more ideas for what they can do because feeling stuck often comes with feeling powerless...Just finding ways to challenge that I think can be helpful.
Message of Healing
Healing means facing the emotions, letting them wash over me and inform me to use as knowledge and insight to move forward.
I do these abstract things and then I start to see what comes up and then I’ll pick that out. And for me, this looks like a woman embedded in a tree and kind of expanding out of it, but it also looks like a vulva, I think. For me this is using art to soothe. [When I paint] I feel release because I can often forget that there are things that I can do to feel better.
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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.