Heal The Abuse - Recover Your Life Read Online Free PDF Page A

deep
breathing exercises until I feel very calm. I often feel more
energetic and mentally focused the next day.
    To handle feelings of loneliness, I decided
to get a dog. Waiting for me at the kennel was William Wallace, a
three-month old miniature dachshund with a heart of gold.
Throughout the last five years, Willie has sat on my lap as I cried
and processed my issues. He has never failed to love me, and he has
always been there for me when I needed him. He still puts a smile
on my face. Willie is a little ball of energy, and is one of the
warmest, most loving souls I have ever known.
    Another powerful tool in my healing process
was the martial art, Tae Kwon Do. I experienced a lot of anger
about having been sexually abused, and Tae Kwon Do gave me a
positive, safe way to release my angry feelings. I experience a
rush of endorphins when I do marital arts, and the norepinephrine
(a neurotransmitter in the brain that is enhanced through
exercise), helps to lift me out of depression and feel more
positive. Any type of exercise that increases your heart rate for
at least 15 minutes, three times per week, will have a similar
effect on your body and your brain. In addition, exercise is a very
effective method of relieving stress.
    Another important healing technique is
engaging in healthy social activity. Going to church, having fun
with a group of people who share common interests, or pursuing our
hobbies can make us feel more connected, more supported, and
relieve feelings of loneliness and isolation. All of us need
positive social interactions with others. Having friends and people
in the community to share our lives with is essential to our
well-being.
    Journaling has been a mainstay of my healing
process. While I was working on sexual abuse issues, I wrote in my
journal on an almost daily basis. To process all of my issues, it
was essential for me to keep an open line of communication with
myself. Journaling helps survivors of sexual abuse to work through
the whirlwind of thoughts, feelings, struggles, and fears that we
experience.
    I have also gone for many, long walks. When
difficult thoughts and feelings are swirling around inside my head,
I need a way to release my energy. The physical motion of walking
helps me to process and move through my issues. As I keep walking
and keep moving, my thoughts, feelings, and issues keep moving as
well.
    Finally, I want to discuss what I call
“emotional meltdowns.” There are times when I have felt so
powerless, so victimized, and so sensitive that I could not handle
the stress of work. I never lost a job because of it. I never fell
off the face of the earth, “freaked out,” or attempted suicide. But
I did call in sick. It is important to recognize when you are
feeling overwhelmed and take time to take care of yourself. Call it
a wellness day if you like, but be good to yourself and be
kind.
    Survivors of sexual abuse have to handle some
very intense challenges. It isn’t always easy to face our trauma
and our fear. That’s why we need a back-up plan. Make sure you know
what to do if you get into emotional trouble. Have the phone
numbers of people you can call in case of emergency. Seek help from
therapists, doctors, or even the police. If you know your limits,
you can plan accordingly, and this healing process does not have to
negatively affect other areas of your life.
     
    Personal Journal Entries
    Entry #1: Healing Sexual Abuse
    I have wanted to get into a relationship,
thinking it would magically solve my problems. But that is crazy
thinking. What causes my depression, self-hatred, fear, anger, low
self-esteem, and feelings of unworthiness?
    It is the pain of sexual abuse. The only
solution is to heal my pain. Hiding behind a relationship or an
addiction will never solve my problems.
    How can I heal the pain of sexual abuse?
    1. By Loving Myself
    2. By Grieving
    3. By Letting Go Of The Past
    4. By Allowing My Feelings
    5. By Stopping My Self-Sabotage
     
    Process