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Healing is a hard one. Some days are easier than others. The Four Agreements by Don Miguel Ruiz helped me overcome a lot of my PTSD. One of the best agreements is - Always do your best. Whether it’s just getting out of bed and brushing your hair or just drinking water and staying hydrated. Just make sure you’re always trying your beat on those hard days. The sun always comes back up :)
This is a story I have never told before. The reason it has never been shared is because I always assumed it was no big deal and it was something most young women experienced. This incident was the beginning of a decade of sexual assault. I was sexually assaulted when I was 16 years old. I had agreed to go over to my sister’s boyfriends house where they were throwing a small get together. Pretty soon after arriving, I realized my sister and I were the only women in a group of 5 males. After hanging out and drinking too much alcohol ( I had never really drank before), my sister and her boyfriend decided to go to bed. I was now alone with a group of 17/ 18 year old boys. The brother of my sisters boyfriend( let’s call him John) started taking a lot of interest in me now. Being very drunk and tired I knew I needed to lay down and go to sleep. John offered up his mattress instead of me taking the couch. I naively accepted. He forced himself on me and forcefully touched me all while I was too drunk to even lift my arms. This went on for what felt like forever. The next day, he pretended like nothing had happened. I’ve kept that a secret up until this point. If I were to give any advice, it would be to speak up. Speak up in the moment, speak up and tell someone. No one should feel out of control with their own body. Your comfort is THE MOST important thing. -sending love to all and wanting to let you know you’re not alone
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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.