If you are a teen or adult who survived sexual abuse as a minor, you may be confused about what happened.It may still be affecting your life in negative ways, even if it was a long time ago.You may feel like you won't get past it.You can heal from childhood sexual abuse if you accept what happened, seek help, and take care of yourself.
Step 1: It happened, admit it.
It can be difficult to convince yourself that the abuse didn't happen or that you are forgetting things.It can be hard to admit to yourself that you were sexually abused as a child.Sometimes sounds, smells, phrases, and words can evoke memories of abuse.The memories are incomplete or confusing.Start writing in a journal.You may want to write about how you feel after being sexually abused as a child.When you feel ready, look in the mirror and tell yourself that you are a survivor of childhood sexual abuse.You should be aware of how prepared you are to recover from trauma.
Step 2: Be aware of your feelings.
You may have differing feelings about what happened to you, your abuser, and the people that were in your life when it happened.You will heal if you useMindfulness techniques to process your feelings without allowing them to consume you.If you want to accept your feelings, you have to label them.You could say to yourself, "I am feeling scared."It isn't a good feeling.You have to separate yourself from your feelings.You are more than what happened to you as a child.Don't try to force the feelings to go away, just be aware of the process your mind and body go through.
Step 3: Do not blame yourself.
People who have been sexually abused as a child feel ashamed.You could feel like you deserved it, that you could have prevented it or that it was your fault.This is not the case.Even if a child does something, they don't deserve to be abused.You cannot heal if you blame yourself.It is not the victim's fault that sexual abuse happens.It does not mean that you are guilty of doing anything wrong if you accept that guilt is a normal response to childhood sexual abuse.Don't blame me for being sexually abused.My guilty feelings are just feelings that will go away as I heal from this.
Step 4: Discuss your relationship with your significant other.
Sharing what happened to you with your partner can help you heal if you are in a relationship.They can support you in ways that you are most comfortable with if you talk to them about it.They will understand you better because of that.Say, "I need to talk to you about something from childhood that may affect me and our relationship now."Tell your partner how you feel about being intimate.Discuss what is okay and what isn't.They can support you if you say, "I'm okay with hugging and kissing, but I don't want to do more than that right now."When you attend a support group, be with you when you tell your family or cook dinner.
Step 5: Tell them who you are.
Childhood sexual abuse can make you hesitant to tell anyone what happened.You may be afraid that no one will believe you or that they will be mad at you.Don't be afraid.Sharing what happened with them will allow them to support you and give you a sense of relief which will help you heal.Your friends and family love you.Professionals are available to help.If you want to build up your confidence, you should practice what you say in the mirror.You should say something like, "I'm going to tell you something that is very difficult for me."It is up to you who you tell, because only you can figure out who will listen and help.It's possible to prevent it from happening to someone else.
Step 6: Look for a therapist.
People can be affected by childhood sexual abuse differently.Some survivors have a few negative effects.Depression, anxiety, and Post Traumatic Stress Disorder may be experienced by other survivors.A therapist can help you process what happened and teach you how to heal.There are some successful treatments and strategies for childhood sexual abuse.There are effective strategies for addressing child sexual abuse.If you suffer from nightmares, panic attacks or other effects of sexual abuse, your therapist may prescribe medication.Whoever you confide in, whether a friend or therapist, should have an attitude of respect for where you are in the moment.There shouldn't be an implicit demand that you get over your pain and realize you were abused.
Step 7: Community resources can be used.
There are many resources available for survivors of childhood sexual abuse.These organizations, groups, forums, and websites help you heal by linking you with people that have experienced sexual childhood abuse and/or know how to cope with it.There are support groups for survivors of childhood sexual abuse.Check with your religious organization to see if they offer any services or resources.Links to websites and lists of agencies that help survivors of childhood sexual abuse are provided by the National Association of Adult Survivors of Child Abuse.
Step 8: You have to educate yourself.
It can help you to understand what happened, why you feel the way you do about it, and what the long-term effects may be.It is possible to educate yourself and teach you techniques that can help you heal.You can read about how others have healed from childhood sexual abuse.Ask a professional what educational resources are appropriate for the topic.
Step 9: Increase your self-esteem.
You may have feelings of being worthless or bad.There are negative effects of childhood sexual abuse on self-esteem.You can increase your self-esteem by doing things that make you feel good about yourself.In your journal, keep a list of the good things about you.It's a good idea to read over and add to the list on a regular basis.You should look in the mirror every day to remind yourself that you are not a victim.When negative self-thoughts sneak into your mind, catch them and recognize them as a result of your abuse.
Step 10: Have compassion for yourself.
You might be angry at yourself for letting what happened affect you.Give yourself a break and heal from the abuse by being patient with yourself.Think about how you would respond to someone in your situation.How would you show that you care?What words would you use?How would you act?You should treat yourself the same way you would a friend.Give yourself the same peace of mind.You are healing from a traumatic event.It will take time, but you are a survivor and you can do it.
Step 11: Take care of yourself.
It can be difficult to work through the trauma of being sexually abused as a child.Chemical changes in your body can be caused by the things you remember and feel.Take care of your health so that you don't have any problems.Balanced meals are good for you.Eating disorders can be developed by survivors of sexual abuse.Your body knows when it is time to sleep if you have a nightly routine.It may be a sign of depression if you find yourself sleeping much more than usual.It is possible to relieve tension, improve your mood and reduce stress by doing something active.
Step 12: Have fun.
Don't let your abuse ruin your life.Do things you love.Having fun will help you see the positive in life, reduce stress and anxiety, and heal from what happened.Laughing can relieve stress and reduce tension.Go dancing, draw a picture, get ice cream, hike with your sister, and enjoy your life.