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This helps to get the feelings out instead of keeping them inside you.
Other people may find that pummelling pillows can help get out their anger, ripping up paper, taking up self defence, keep fit, dancing, and talking - letting the anger out is important.Some children are looking for love and affection, not to be abused. The guilt, badness and shame is always on the head of the abuser - don't take it onto your shoulders.Many survivors experience nightmares and you may find it helps to write down the nightmare.Flashbacks are common for survivors to experience and these can be triggered off by anything which may remind you of the abuse.When you have a flashback it can seem so real that you actually can feel you are back in the past and the abuse is actually taking place.Tell yourself that it is only a nightmare, nobody can hurt you now, you are safe, the past cannot hurt you now.
You may feel a general feeling of being unsafe in the world and that everyone out there is going to hurt you.
It is important to share the way you are feeling with someone you can trust, someone who will be there for you to listen and give you support.
Talking about what has happened to you can make an enormous difference and can feel like a great weight being lifted from you.
It is important to remind yourself that you are now an adult and not a child and nobody is hurting you now, you are safe, try and take slow deep breadths and this will help you to feel less anxious and panicky.
To bring yourself back into the present there are things which help like stamping your feet on the ground, clapping your hands, look at the room you are in, listen to the sounds you can hear, remind yourself that you are an adult and safe.
As an adult you recognise you are safe, your house is locked, nobody can get in, there are good people in the world and not just people who hurt others, there are people in the world who you can trust, not everyone out there will betray your trust etc.