---
title: 私（26歳女性）は、3歳から11歳の間に姉（29歳女性）から受けた幼少期の性的虐待に対処しようとしています。それは「おままごと」として始まりましたが、深刻な性的虐待にエスカレートし、私と弟の両方が関与しました。私たちは、アルコール依存症で独身の父親と暮らしていましたが、父親は不在がちでした。

10歳頃、姉（当時13歳）が49歳の家族の友人と関係を持ち、さらなる搾取につながり、状況は悪化しました。1年後、私がついに彼女の誘いを断ったことで、虐待は終わりました。それ以来、私たちはそのことについて話し合ったことはありません。

姉と私は、双極性障害や境界性人格障害（BPD）など、複数の精神疾患の診断を受けています（姉は統合失調症も患っています）。何年も前に、友人1人とセラピストに部分的にだけこのことを打ち明けました。このトラウマをどう処理したらいいでしょうか？ ~ Our Wave コミュニティ
description: <p>私たちとあなたの体験談を共有してくださり、本当にありがとうございます。これらの記憶を振り返り、言葉にするのはどれほど大変だったか、私には想像することしかできません。あなたが子どもの頃に経験したことは、非常に不公平で、耐え難いものでした。あなたは、子どもが決して直面すべきではない状況に置かれました。そして、これ...
url: https://community.ourwave.org/ja/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389.md
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Colombia\]Colombia](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=co)[\[Image: Costa Rica\]Costa Rica](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=cr)[\[Image: Cuba\]Cuba](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=do)[\[Image: 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Salvador](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=gq)[\[Image: Guatemala\]Guatemala](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=gt)[\[Image: Honduras\]Honduras](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=hn)[\[Image: 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Zealand](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=nz)[\[Image: Panama\]Panama](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=pa)[\[Image: Paraguay\]Paraguay](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=py)[\[Image: Peru\]Peru](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=pr)[\[Image: Spain\]Spain](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=es)[\[Image: United Kingdom\]United Kingdom](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=gb)[\[Image: Uruguay\]Uruguay](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=uy)[\[Image: Venezuela\]Venezuela](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=ve)

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[English](/en/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389)[Español](/es/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389)[日本語](/ja/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389)

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ノースカロライナ州ローリーで を込めて制作されました。

詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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# 私（26歳女性）は、3歳から11歳の間に姉（29歳女性）から受けた幼少期の性的虐待に対処しようとしています。それは「おままごと」として始まりましたが、深刻な性的虐待にエスカレートし、私と弟の両方が関与しました。私たちは、アルコール依存症で独身の父親と暮らしていましたが、父親は不在がちでした。 10歳頃、姉（当時13歳）が49歳の家族の友人と関係を持ち、さらなる搾取につながり、状況は悪化しました。1年後、私がついに彼女の誘いを断ったことで、虐待は終わりました。それ以来、私たちはそのことについて話し合ったことはありません。 姉と私は、双極性障害や境界性人格障害（BPD）など、複数の精神疾患の診断を受けています（姉は統合失調症も患っています）。何年も前に、友人1人とセラピストに部分的にだけこのことを打ち明けました。このトラウマをどう処理したらいいでしょうか？

\[Image: Dr. Laura\]

**Dr. Laura**による回答

博士号精神保健看護師＆性暴力看護師認定者

トピックス:[いやしを理解し受け入れる](/ja/learn?tags=understanding-and-embracing-healing)

私たちとあなたの体験談を共有してくださり、本当にありがとうございます。これらの記憶を振り返り、言葉にするのはどれほど大変だったか、私には想像することしかできません。あなたが子どもの頃に経験したことは、非常に不公平で、耐え難いものでした。あなたは、子どもが決して直面すべきではない状況に置かれました。そして、これはどれもあなたのせいではないと認めることが重要です。あなたは、当然受けるべきサポートや保護を受けずに、困難な環境を切り抜けていました。

まず、あなたが経験したことは重大な性的虐待であったことをはっきりと認めたいと思います。あなたに起こったことはあなたのせいではありません。あなたはさまざまな方法で操作され、強制された子供だったのです。あなたが今までこれらの経験を部分的にしか明かさなかったという事実は、特にその時期にあなたが経験した複雑な家族関係と恐怖を考えると、非常に一般的で完全に理解できます。

[兄弟間の性的虐待は](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.sciencedirect.com%2Fscience%2Farticle%2Fpii%2FS0145213424004666&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=8856e843-cf56-4ebf-a022-e26586cefed6&sig=15e0ce15fea9b520a049c4fd698c3abf426d41138b393608047c07a73b6b2e21)、複雑な家族関係、恥辱、関係の性質に関する混乱などにより、報告されないことが多い、家族内暴力の特殊な形態です。脅迫や操作によって強制されたというあなたの説明は、たとえ他の子供が使ったとしても、典型的な虐待の手法です。後に成人の加害者が関与したことで、すでにトラウマ的な状況にさらに深刻な搾取が加わりました。

あなたと妹さんの両方が精神疾患を患っていることは、この状況をより複雑にしていますが、虐待の影響や深刻さを軽減するものではありません。特にその後の大人による搾取を考えると、妹さん自身も虐待の被害者であった可能性がありますが、このことは妹さんがあなたと弟さんに与えた害を否定するものではありません。

今後は、幼少期の性的虐待や家族のトラウマを専門とする、トラウマに精通したカウンセラーやセラピストを見つけることを強くお勧めします。多くの被害者は、EMDR やその他の証拠に基づくトラウマ療法がこれらの経験を処理するのに特に役立つと感じていますが、他にも検討できる方法はたくさんあります。

この癒しの旅を進む間、どうか自分自身に優しくしてください。あなたは回復力があり、サポートを求めることは力強く前向きな一歩です。どうか自分自身に優しくしてください。そして、あなたは理解、思いやり、そして気遣いを受けるに値するということを知ってください。私たちを信頼してくださり、改めて感謝いたします。あなたは一人ではありません。

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Chile\]Chile](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=cl)[\[Image: Colombia\]Colombia](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=co)[\[Image: Costa Rica\]Costa Rica](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=cr)[\[Image: Cuba\]Cuba](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=do)[\[Image: Ecuador\]Ecuador](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=ec)[\[Image: El Salvador\]El Salvador](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=gq)[\[Image: Guatemala\]Guatemala](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=gt)[\[Image: Honduras\]Honduras](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=hn)[\[Image: Ireland\]Ireland](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=ie)[\[Image: Japan\]Japan](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=jp)[\[Image: Mexico\]Mexico](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=mx)[\[Image: Nicaragua\]Nicaragua](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=ni)[\[Image: New Zealand\]New Zealand](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=nz)[\[Image: Panama\]Panama](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=pa)[\[Image: Paraguay\]Paraguay](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=py)[\[Image: Peru\]Peru](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=pr)[\[Image: Spain\]Spain](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=es)[\[Image: United Kingdom\]United Kingdom](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=gb)[\[Image: Uruguay\]Uruguay](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=uy)[\[Image: Venezuela\]Venezuela](/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389?country=ve)

日本語

[English](/en/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389)[Español](/es/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389)[日本語](/ja/answer/i-26f-am-trying-to-process-childhood-sexual-abuse-from-my-older-sister-29f-that-occurred-between-ages-3-11-it-began-as-playing-house-but-escalated-to-serious-sexual-abuse-involving-both-me-and-our-younger-brother-we-lived-with-our-single-alcoholic-father-who-was-often-absent-around-age-10-the-situation-worsened-when-my-sister-then-13-became-involved-with-a-49-year-old-family-friend-leading-to-further-exploitation-the-abuse-ended-when-i-finally-refused-her-advances-a-year-later-weve-never-discussed-it-since-both-my-sister-and-i-have-multiple-mental-health-diagnoses-including-bipolar-disorder-and-bpd-she-also-has-schizophrenia-ive-only-partially-disclosed-this-to-one-friend-and-a-therapist-years-ago-how-do-i-process-this-trauma-389)

緊急の支援が必要な方は、{{resource}} をご訪問ください。

ノースカロライナ州ローリーで を込めて制作されました。

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詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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[

#### 支援情報はこちら

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### どのような問題がありますか？

このコンテンツを報告する理由を教えてください。モデレーションチームが速やかに確認いたします。

暴力、憎悪、搾取

脅迫、憎悪に満ちた言葉、性的強要

いじめ、または望まない接触

ハラスメント、脅迫、執拗な迷惑メッセージ

詐欺、詐称、なりすまし

虚偽の要求、または別人を名乗ること

偽の情報

誤解を招く主張や意図的な情報操作

提出

### フィードバックをシェアする

うまくいっている事（うまくいっていっていない事）を私たちに教えてください。そうしていただければ私たちが改善することができます。

提出

### ログイン

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リンクを送る

接地活動

座り心地の良い場所を見つけてください。目を軽く閉じて、深呼吸を数回します。鼻から息を吸い（3つ数え）、口から息を吐きます（3つ数え）。さあ、目を開けて周りを見回してください。以下のことを声に出して言ってみてください。

見えるもの5つ（部屋の中と窓の外を見ることができます）

感じるもの4つ（目の前にあるもので触れるものは何ですか？）

聞こえるもの3つ

匂いを嗅ぐもの2つ

自分の好きなところ1つ。

最後に深呼吸をしましょう。

座っている場所から、周囲を見回して、質感のあるもの、見ていて楽しいもの、興味深いものを探してください。

何かを手に持ち、その物に全神経を集中してください。影が落ちている部分や、物の中に形が浮かび上がっている部分に注目してください。手に持った時の重さや軽さ、指の裏側の表面の質感を感じてみてください（ペットを飼っている場合は、ペットと一緒に行うこともできます）。

最後に深呼吸をしましょう。

以下の質問を自分に問いかけ、声に出して答えましょう。

1\. 私はどこにいますか？

2\. 今日は何曜日ですか？

3\. 今日の日付は何ですか？

4\. 今は何月ですか？

5\. 今は何年ですか？

6\. 私は何歳ですか？

7\. 今はどんな季節ですか？

最後に深呼吸をしましょう。

右手の手のひらを下にして左肩に置きます。左手の手のひらを下にして右肩に置きます。自分を強くしてくれるような言葉を選びましょう。例えば、「私は力強い」などです。まず文章を声に出して読み、右手で左肩を軽く叩き、次に左手で右肩を軽く叩きます。

交互に叩きます。左右5回ずつ、合計10回叩き、そのたびに文章を声に出して繰り返します。

最後に深呼吸をします。

腕を体の前で交差させ、胸に引き寄せます。右手で左上腕を、左手で右上腕を押さえます。優しく握り、腕を内側に引きます。しばらく握りしめた状態を保ち、その瞬間の自分にとって適切な握り加減を見つけます。力を入れたら力を抜きます。そして再びしばらく握りしめ、力を抜きます。しばらくそのままの状態を保ちます。

最後に深呼吸をします。

別のグラウンディング活動を試してみましょう

私は地に足がついていて準備ができていると感じている