Staying Sane During The Holidays
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                                                                          ****Trigger Warning *****
 Holidays can be a hard time for survivors of childhood sexual trauma and abuse. For many, it may mean reminders of past childhood abuse or knowing that the person that perpetrated them will be gathered alongside family members. This may leave you feeling a sense of loss and thoughts of why, why would my family still include the person that hurt me, took my innocence, and caused so much pain. 
 Many survivors feel forced to attend holiday events simply because the people asking are “family”. Survivors may be asked by family members why they are still holding on to something that happened years ago or guilt-tripped and told “ you need to forgive, let it go” or other statements that only make the survivor feel betrayed, abandoned, unloved, and unsupported. 
 As survivors, we know that sexual trauma and abuse are not something you just “ get over” but rather something that needs to be processed in a loving and supportive environment. Each survivor is unique so healing can look different depending on the situation. All survivors deserve support and that includes everyone reading this. 

 How To Stay Sane:
 1) Love yourself 
Give yourself the grace and love that you truly deserve. Go easy on yourself and know that whatever you are feeling is okay. You matter and so do your feelings and experiences. Take time to rest, buy yourself a present, and invest in yourself.

2) Surround yourself with positive and healthy supporters
Building a strong support system around yourself is very important.
This could include trauma therapists, fellow survivors, peer groups, or those in your life that have supported you on your healing journey. Have a code word for your partner that gives your partner the notice that it may be time to leave a situation or get together that is toxic.

3) Get enough rest, drink water, and watch what you are eating.
Sleep is an important factor in life. Without adequate rest, our systems tend to break down. Getting enough sleep can help you handle the stresses of the holidays easier. Stress wears us thin, so healthy eating habits and drinking water can help us regulate our systems and stay healthy. Good nutrition can lead to less depression and an overall healthier lifestyle. 
 
4) Learn or enforce healthy boundaries
Think of boundaries as your property line. Boundaries help you to stay safe, is a form of self-care, create realistic expectations, and create safety. If someone crosses your boundary let them know what your expectations are, how they broke your boundaries, and help you advocate for yourself.

5) Know you are not obligated to attend functions simply because they're family.
How many times have you been to a gathering that you felt obligated to 
attend simply because of “ family”? Give yourself permission to decline invitations where your perpetrator is attending or those that have not been supportive.
 
6) Learn that saying No is okay    
Many people struggle with saying, "No." Many people have a knee-jerk reaction to say “yes” when they're asked to do someone a favor. Keep in mind, you are never required to say "Yes." It's actually okay to say "No" sometimes. Accept this as you prepare to say "No" to someone. This will help you say "No" with ease. When saying “yes” make sure you are not saying no to yourself.

​7) Fight the negative messages
Watch your stinkin thinkin! So many times we have negative messages telling ourselves we are being selfish, not worthy, not deserving of love, etc. These are all lies and many times have been put there by our perpetrators or those in our family unit or well-intended friends. Every time you get a negative thought, notice it but kick it out quickly with a positive affirmation. Instead of saying “I am not worthy” replace it with “ I am fearfully and wonderfully made and worthy of much”. Become the person you needed as a child.
 
8) Create New Traditions   
Sometimes the abuse we suffered at the hands of others has found us all alone. Creating new traditions can help bring joy back into your life. Have your own party, celebration, or holiday tradition that is only attended by healthy individuals and those that support your healing journey. Volunteer at a food shelf, local school, or soup kitchen, visit the elderly in a nursing home, aid in others' healing, and get creative. You have the power within you to begin new traditions. 
​
 No matter your situation please know you are not alone, there are many of us out here that celebrate you and your healing. If you are in need of more support please feel free to join one of our Facebook groups that support those that were sexually traumatized and abused in childhood. Together we can find healing and once again find joy. If in immediate danger please call 911 or your local crisis center.
Written by: Elizabeth Sullivan, Founder & CEO of the EmpowerSurvivors 501c3 nonprofit.

                      EmpowerSurvivors wishes you and your families much peace and love during this holiday season. 
 
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EmpowerSurvivors is a 501c3 nonprofit that supports survivors of childhood sexual abuse.
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The Truth About Childhood Sexual Abuse…..
Elizabeth Sullivan, CPSP
www.EmpowerSurvivors.net
Stillwater, MN
The truth about childhood sexual abuse and trauma is that far too many children are affected by this terrible crime and crisis. Crises you may ask? Yes, a crisis indeed. The truth of this situation is far too many children are sexually abused at the hands of those they have trusted and loved.
In our culture, there are far too many that believe this crime is perpetrated by strangers. We believe that this crime is perpetrated outside of friendships, churches, institutions, coaches, teachers, groups, family, close and trusted individuals. Sadly, in most cases, the crime of sexual abuse is perpetrated by those in our families and by society members that have groomed not only the child but everyone that surrounds that child.
So what then do we do about childhood sexual abuse? There is no easy answer for this question but we start by acknowledging that this crime exists, listening with a loving ear to those affected, learning about the effects, prevention, the healing process, and understanding that the reality of sexual abuse affects 1 out of 4 girls and 1 out of 6 boys. We also have to understand that there is no real way to measure how many children this crime is perpetrated against because most children never tell. The statistics only measure those that were able to break their silences, most keep this secret deep inside of themselves only to have it rear its ugly head when the child is grown and in their 40’s, 50’s on up.
How then do we support those that come forward with their abuse and break their silences?
We start by listening with a non-judgemental, loving ear. We listen. We love each other. We give survivors safe spaces to express their grief, loss, heartache, and all the rest. Again we listen.
Sadly in a lot of cases, a survivor who breaks their silence is not shown this loving support. Those surrounding the individual may not know what to say, may not acknowledge the abuse ever happened, may blame the survivor for not “ getting over it” or “moving on”, or may even tell this person that the abuse was “their fault”. This only adds to the betrayal, shame, and deep pain that these survivors already may feel.
It is never a child’s fault for abuse, it is never a child’s fault for not disclosing, it is never a child’s fault for trusting an adult, and it is never the child’s responsibility to save themselves. We can educate our children on this crime, aid in prevention, but ultimately it is up to all of us to protect children.
Childhood sexual abuse affects the whole person, mind, body, and spirit. It can crush the individual and lead to more childhood sexual abuse, teen pregnancies, miscarriage, academic issues, drug and alcohol addiction, poor attachments, domestic abuse, working abilities, authority issues, mental and medical health struggles, and more. This is why early detection and prevention are so crucial.
If a child or individual you know comes forward please respond with a loving heart. It is vital that this person have a safe space to tell their stories, get help and support. It is important that these individuals find good, trained professionals that have a background in childhood sexual abuse and trauma. These sexual assaults and rape victims deserve the support they often craved as children. Work with them, love them, and be the person that you would want if you were in crisis. Most of all do not tell them to get over it, suck it up, judge, or push the survivor for information. If a survivor discloses their abuse, you should know that it may have taken a lifetime to get to the point of disclosing. This is crucial as what you say or do will either empower the individual or cause more anguish, harm and betrayal.
Survivors of this crime can find healing. The process of healing can be incredibly difficult, painful, and at times overwhelming but with incredibly hard work and good support, healing does happen. Survivors will never forget the horrible injustices done to them but with good, solid, and loving support they can thrive. Many survivors will have to undo years of trauma, fix the cognitive distortions that originated from the abuse, suffer through flashbacks, intrusive thoughts, nightmares, anxiety, and self-hate. This is why your response will be so vital. A simple response would be “ I am so sorry this happened to you”, “thank you for trusting me with your painful story”, “ how can I help?”, or “ I am struggling with what to say but please know I love you and are here for you”.
Whether you yourself were sexually abused, your partner, your family member, your loved one, or you simply would like more information about our services please feel free to visit our website at www.EmpowerSurvivors.net
EmpowerSurvivors, established in 2014, is a peer-led nonprofit, operating out of Minnesota, that supports survivors of childhood sexual abuse.
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#sexualabuse #Recovery #healing #healingjourney #peersupport #cptsd #cptsd #Community #groups #love

Choosing to disclose, or share, a history of childhood sexual abuse (CSA) is a completely individual decision. While some forms of treatment or healing may involve disclosing the trauma to move forward, this may not be the most beneficial option depending on each survivor’s personality or history. Some individuals may want to share what has happened to them, while others may never choose to tell anyone for the rest of their life. Sometimes, the decision not to disclose a history of abuse may be due to a previous attempt to disclose that did not go as planned. For example, some survivors may have tried to tell someone when they were a child or when they were experiencing the abuse and may have been ignored or not believed. This may cause feelings of fear or a lack of desire to try to open up again.
Many survivors will never disclose the abuseIt has been estimated that nearly 20% of all survivors of childhood sexual abuse will never disclose the abuse, and roughly 60% will not disclose the abuse until at least five years after the first incident.1 Whatever the reason may be for not disclosing an abuse, each individual’s story is their own to tell. However, much they want to share is completely up to them, as well as when, or if, they disclose this information to their friends, family, or partners.


Although this decision and situation can be handled a variety of ways, there are a few things to consider that may help an individual make the decision to disclose a history of abuse, and ideas to make the process as positive and healthy as it can be. These include, but are not limited to:

• Determining your level of trust with the person you are looking to talk to and considering how supportive they are of you.
• Determining what you hope to gain from disclosing your history. Are you looking for support? Are you looking for relief? Consider if the person you’re disclosing to can help you achieve these goals.
• Consider disclosing only when you are in a safe environment without many distractions, and when everyone involved is in a sound state of mind (for example, only when everyone involved is sober).
• Considering if the other person has had a history of abuse or trauma, and how it may affect the way they receive your story.
• Give your partner, friend, or family member space to process what you are telling them. Although the story you tell is yours to share, and you are in control of the conversation, your loved one may need time to process and best choose their words or actions to support you.
• Tell the individual you’re disclosing to what you need from them. If you want them to help you seek treatment, tell them that. If you’re just looking for someone to listen and not ask questions, tell them that as well.
• If there is someone else who knows about your history that you trust and who supports you, consider telling them that you’re planning to disclose to someone else. This way, if anything goes unexpectedly, you have a source of support ready if you need. Even if there’s no one else who knows what you’ve been through, just letting a trusted individual know that there’s something important going on in your life and that you may need a no-questions-asked friend in the near future may be helpful.2

References

1. Tener D and Murphy SB. Adult disclosure of child sexual abuse: A literature review. Trauma, Violence, & Abuse. 4 June 2014; 16(4), 391-400.
2. Should I Tell My Partner? 1in6.org. https://1in6.org/get-information/common-questions/should-i-tell-my-partner Accessed December 27, 2017.

In relation to trauma, a trigger is something that calls to mind a previous traumatic situation and may provoke a flashback of the event. Therapists suggest that triggers can vary person to person, and are dependent on an individual’s personal, and often private, experiences. It may be hard to predict what may be a trigger for you or a loved one, however, the more attention you pay to identifying triggers, the easier it may become to predict, control, or manage their effects.
Types of triggersTriggers can be divided into different categories, including those based on our senses.  Common categories of triggers may include:

• Sound triggers: Such as sounds of anger, sounds similar to those made by an abuser, or sounds related to the incident of abuse, such as a song that was playing at the time.
• Visual triggers: Seeing someone who looks like the abuser, seeing or being in a location that looks like where the trauma occurred, or an incidence of violence or abuse on a television program.
• Smell triggers: Smells that remind an individual of their abuser or the location of an abuse, including smelling alcohol, tobacco, or an abuser’s perfume or cologne.
• Taste triggers: Tastes that are reminiscent of an abuser such as a food they used to eat, a certain alcohol, or any food that may have been eaten around the time of the abuse.
• Touch triggers: An individual may feel triggered when a certain part of their body is touched, or if someone is physically too close to them.

Since triggers are so personal, they can be broken down into any different kind of category and can include virtually anything. Sometimes triggers can be specific emotions or changes in role, such as becoming a parent. There are no silly or nonsensical triggers, nor a limit to how many or how few triggers an individual may be sensitive to.


Managing TriggersThere are various approaches to managing triggers. Although everyone’s triggers may be different, there are common tips that can be used to deal with them in a healthy manner. These include, but are not limited to:

• Practice “grounding” by reminding yourself that you are in the present and are no longer in the traumatic situation. Concentrating on your current breathing, focusing on your immediate surroundings, touching a concrete or comforting item around you, or doing a mental math problem are all ways to ground yourself.
• Engage in positive self-talk by reminding yourself of all you have accomplished and why you are happy to be you. Reminding yourself that the abuse was not your fault and that you’re in control of your life may help you conquer a current trigger.
• Enlist the help of a family member, trusted friend, therapist, or counselor. This can be helpful if a trigger becomes too big to handle on your own, or if you just want extra support.
• Track your triggers. Keeping a mental list, or physical list, of triggers that have caused you distress, and finding ways to take control or avoid them in the future may help you identify a potential trigger later on.
• Find a positive distraction or activity to engage in to get your mind off of the trigger.
• If you feel comfortable sharing, let others know that you may struggle with certain triggers. For example, letting medical professionals know you’re uncomfortable with touch or physical contact.
• Seek immediate help if necessary. Contact a therapist or call a helpline, such as the RAINN (Rape, Abuse & Incest National Network) hotline at 800-656-HOPE (800-656-4673) at any time if you are in crisis.