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It took me forever to accept MY story, nobody else's story, MY story. And there's days when I still doubt myself, but that doesn't make it any less valid. You are valid and strong. Go through whatever you've gone through and to still rise...that is beautiful.
Healing is powerful because it's yours. Nobody can force you to do it, nobody can take it away from you, nobody can bear it for you. It's yours. It's your choice, your responsibility, your own unique story. And that right there is powerful.
I was touched on multiple occasions as a young girl, but I can't remember the face of the man. All I can remember is his skin color and the feelings of what he did. The pain, the emotions -- I remember it all. His touch never left my memory. I may not fully remember where, or who, or what exactly he did. But my body remembers what he did. Those little flashes of what you did is enough. It took me so long until I finally accepted that just because I don't know who touched me, doesn't mean it didn't happen. Doesn't make my experience any less valid. I can say I've been assaulted and admit I don't know by who. Because I may not remember my abuser's face, but I remember the fear, I remember the pain, and I remember the disgust. It took me so long to accept the facts that my body knows more than my mind does, but not all memories are visual. That's okay. That's valid. I don't need to try and pin who it could've been and how it couldn't have been this person. I don't need to know his name, his face, what his connection to me was to know that what happened to me was not okay. I can accept that I don't know who violated me and that I may never know. But I do know what happened. And that's more than enough to be valid.
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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.