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5 Everyday Activities You Didn’t Know Were Grounding Techniques

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5 Everyday Activities You Didn’t Know Were Grounding Techniques

Guest blog post written by Sarah Burton, LMHC

Did you know there are things you do all the time that can be used as a way to ground yourself? These grounding techniques are generally something you already do (or can do) every day. The goals of grounding are to stay present in the moment, decrease the severity of intense emotions, and calm an overactive nervous system. Here are five activities you can add to your grounding toolkit.

01

SINGING

I’m usually singing along to the song playing in my car, and when I do, I can’t worry about anything! Pick up your phone and turn on your favorite song. Then sing at the top of your lungs. Why not make it a karaoke party? If you’re unsure about singing out loud, sing to yourself and focus on the tune.

02

DANCING

You may also find me dancing along to the music in my car. Whether you are in your car, in your living room, or even the shower, you can dance! Turn on some of your favorite tunes and dance like no one is watching. Let your body move in whatever way it wants to. This can be a fun activity to do with your family and friends as well.

03

SHOWERING

When in the shower, it can be helpful to focus on the water as it hits your skin. What does it feel like? What is the temperature? What is the pressure? Pay attention to the smell of your body wash, shampoo, and conditioner. For all you daring souls, turn the water on cold for the last minute of your shower.

04

STRETCHING

You don’t have to be an expert yogi to take advantage of the benefits of stretching. Take 5-10 minutes each day and stretch your arms, legs, back, neck, shoulders, feet, and hands. Pay attention to your breathing and how your muscles feel as you stretch them. Just like yoga, there should be no pain, so only stretch to the point you feel comfortable with.

05

PLAYING

Play is an integral part of healing as many survivors were unable to fully engage in play as children. Go outside to play a game of catch with a child or dog, play a game of hide and seek or tag, play board or card games, get on the ground and build some Legos, or snuggle with a pet, etc. Whatever you choose to do to play, just make sure you are staying present in the moment and having fun!

Remember, the key to grounding is practice, practice, and more practice even when you don’t need to be grounded. Grounding techniques can be your best friend when they become habitual, and in time they will be instinctual. Utilizing grounding skills that you already do every day may make it easier to remember to practice. You may even get to the point where driving and singing and dancing, all at the same time, is your favorite thing to do!

The Challenge of Disclosing Your Abuse

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The Challenge of Disclosing Your Abuse

Imagine that you’re wearing an invisible backpack filled with heavy rocks. No matter what activity you’re doing—whether you’re shopping at the grocery store, picking up your child from school, or going out on a romantic date—you’re wearing that invisible backpack. It’s always on your mind, and it’s always sapping your energy. Often people around you can’t understand your behavior. Why do you seem distracted? Why are you tired all the time? In your mind, the reason is clear: you’re carrying a heavy burden all day every day.

As a survivor of childhood sexual abuse, you might have moments when you feel like you’re carrying an invisible weight. Others can’t see it, but to you, it’s there and it’s real. At some point you might consider telling others about your abuse, taking the invisible and making it visible, but the thought of disclosing can be overwhelming and scary. Here are a few helpful things to know.

If you haven’t disclosed, you’re not alone

Nondisclosure is actually common among survivors of childhood sexual abuse. A review of studies about sexual abuse revealed that “significant numbers of children do not disclose experiences of sexual abuse until adulthood” and “significant proportions of adults have never disclosed.” One study found that 26% of adult survivors had never disclosed their abuse until the time of the study.1

There are lots of reasons that people don’t disclose: shame for what happened, fear that the perpetrator will retaliate somehow, the desire to protect a family member, even doubt that memories are accurate and abuse happened at all.2 Sadly, the younger a child is when their abuse occurred and the closer their relationship to the perpetrator, the less likely they are to disclose.1 If you haven’t disclosed your abuse, you shouldn’t feel bad or guilty. Deciding if and when to disclose is a challenge that every survivor faces.

Disclosing is a complicated process—but it can help on your healing journey

Disclosing typically isn’t a simple, one-time event. It’s a complicated process that usually involves a series of partial disclosures to test people’s reactions to information and ensure that it’s safe to say more. In fact, many survivors describe the “emotional and cognitive processes involved in the decision to disclose . . . as overwhelming.”3 If these are questions that you’re currently trying to figure out, you’re not alone.

We know that the thought of disclosing can be scary. In fact, it might sound impossible. But there are some potential benefits that can come to you on your healing journey. Remember the invisible backpack? Telling others about your abuse can make your load feel lighter. People can help more if they understand what you’re going through.

Your story has power

Remember that your story has power, and remember that your story is yours. Benefits can come from disclosing, but make sure the time is right. Disclosing abuse requires some vulnerability, so try to select people you trust. You don’t have control over the way people respond to what you tell them, but you can seek out loving and supportive friends and family. Ultimately, only you can decide who to tell and how much to say, and these are important questions for you to think through. Be thoughtful and purposeful in what you share with others, and you might open up a new door on your healing journey as you take your story out of the dark and shed some light on it.

What Are Somatic Responses and Why Do They Matter?

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What Are Somatic Responses and Why Do They Matter?

Leslie* experienced deep anger about being sexually abused She was angry about what had happened to her and her inability to fight her abuser. Ironically, Leslie’s anger was buried so deep that her feelings were subconscious. Rather than feeling outwardly angry about what had happened to her, she had trouble sleeping at night. Until Leslie became consciously aware of her anger and her defensive impulses, she couldn’t process them, and her insomnia persisted. Does anything about this story resonate with you?

We might have a tendency to think that our bodies function in a top-down way: our conscious minds tell our bodies what to do. The reality is that there is a lot of bottom-up activity, too: our bodies have a major impact on the way we think. Researchers have discovered that in trauma survivors in particular, bottom-up processing is common. For example, Leslie’s insomnia could be considered bottom-up processing. Her body is responding to trauma in a way she’s not consciously controlling. In extreme moments, bottom-up “hijacking” can occur. When hijacking happens, the conscious mind takes a back seat while the body sends the rest of the mind into alarm mode, even when there’s nothing to be worried about. This reaction puts both physical and emotional stress on survivors.

Many sexual abuse survivors experience physical manifestations of their trauma. Sometimes it’s impossible to arrive at a physiological explanation of what’s happening. For example, someone has insomnia but can’t figure out why, or someone has chronic high blood pressure without a clear reason. In other words, there are physical symptoms that can’t be fully explained by a medical condition. The technical name for these are somatic symptoms.

But how do somatic symptoms occur? Unfortunately, this is not a question that has an easy answer. Stanford neurology professor Robert Sapolsky explains, “We have come to recognize the vastly complex intertwining of our biology and our emotions, the endless ways in which our personalities, feelings, and thoughts both reflect and influence the events in our bodies.”

Here’s another way to think about all of this. Our brains have multiple ways of processing. One of those ways is through the physical body. This processing that focuses on physical sensations and impulses occurs in the lower levels of the brain in contrast to conscious, cognitive processing, which happens in higher levels. Your physical body might still be holding onto and processing trauma that you think you’ve processed on a conscious level. Put another way, there’s a lot of bottom-up processing.

So why does any of this matter to you? First, it might be worth exploring the possibility that the trauma from your past might be a factor in some of the physical experiences you’re having today. If you’ve had chronic health problems without ever finding a satisfying explanation, they could be linked to your trauma. Second, engaging your body to process trauma can be a key to healing. Consider seeking out a therapist who specializes in focusing on physical symptoms and sensations as a part of your healing. Here at The Younique Foundation, we often talk about the need for comprehensive healing, and we encourage you to focus on your body along with your mind.

*While Leslie’s story is real, her name has been changed for confidentiality.

Good Secrets and Bad Secrets: How to Help Kids Tell the Difference

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Good Secrets and Bad Secrets: How to Help Kids Tell the Difference

Sexual abuse thrives in secrecy. Perpetrators will often make the children they abuse promise to keep what happened “our little secret.” This can cause confusion to some kids since they’ve equated secrets with fun things like a birthday party or going to Disneyland. Below are three things you can do to help protect your child from keeping a secret that could harm them.

Differentiate between good and bad secrets or surprises.

Teach your children that some secrets can be harmful and that no one should ask them to keep a bad secret. Let them know that some secrets can hurt someone and that they should tell you immediately. On the other hand, if you’re buying your spouse a car then that’s a good surprise you want your child to keep to him- or herself. Let them know that good surprises are temporary and will end in happiness. Bad secrets are permanent and can end in sadness.

Create and maintain open communication.

If your child comes to you with a secret that someone told them to keep and you fly off the handle, react badly, or shame them for talking about whatever it is, they will be much less likely to open up to you again. Whatever the secret is, take a breath and make a conscious choice to respond, not react, to the situation. This will let your child know that they can continue to come to you when they are in trouble or when they have something they need to talk about.

Talk to your child about what a threat is.

Certain perpetrators will threaten a child in order to ensure their secrets are kept. Let your child know that if anyone threatens to hurt them (or you) then they need to come and tell you – it doesn’t matter who said it or what they said. Think carefully about how to explain this to your child so they can understand it at their age and maturity level.

Secrets and surprises aren’t something that you should talk about once and assume your child understands. Keep revisiting the conversation. Any time there is a surprise, remind your child about the difference between a good or bad surprise or secret. Keep talking to them, listening to them, and letting them know that you are there for them. No matter what.

Protecting LGBTQ+ Youth from Sexual Abuse

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Protecting LGBTQ+ Youth from Sexual Abuse

Sexual abuse affects people from all walks of life, including people of every religion, race, socioeconomic status, and gender. But while there is risk to any child, there are certain populations and demographics that are at higher risk of sexual abuse; one of those groups is children who belong to the LGBTQ+ community.

Percentages and Statistics of Sexual Abuse Among Queer Youth

Statistically, 1 in 8 children1 in the US will experience sexual abuse before reaching adulthood. But in a 2011 study, LGBTQ+ youth were nearly four times more likely to experience sexual abuse2. There are several reasons that contribute to the increased risk. LGBTQ+ youth may not know others within their social circle with similar sexual preferences or interests, which may result in them looking for connection and relationships outside of familiar social situations or groups. This can be especially dangerous when youth are venturing into online spaces in search of relationships because the person on the other end of the chat or dating app may not be who they claim to be, and instead are exploiting the vulnerability of the youth’s sexual minority status. Additionally, some youth aren’t “out,” because of concerns about no longer being accepted by family or friends. This pushes their dating and relationships “underground,” where their vulnerability is heightened because the secrecy means no one knows who they’re seeing, nor can others intervene if exploitation were to occur.

Mental Health and LGBTQ+ Youth

One thing that stands out in the research around child sexual abuse is that when a child is struggling, they are more vulnerable to sexual abuse. This is especially true of youth experiencing mental illnesses or loneliness. Sometimes that’s because youth with mental health concerns cope by engaging in high-risk activities like drugs or alcohol; it may also be that depression, anxiety, or loneliness makes them especially vulnerable to being groomed. Whatever the reason, monitoring youth’s mental health is an important part of protecting a child from being sexually abused.

And this is yet another reason why our LGBTQ+ kids experience higher risk of sexual abuse. Sadly, this demographic is more likely to deal with depression, anxiety, loneliness, isolation, or rejection33. In fact, LGBTQ+ youth are also more likely to be placed in the foster care system or experience homelessness—both of which are major vulnerabilities for sexual abuse in and of themselves4. And, tragically, LGBTQ+ youth are four times more likely to attempt suicide than their peers5.

What's encouraging is that research confirms that when LGBTQ+ youth have a supportive and safe home life—meaning that parents accept and love the child for who they are and provide a safe space for self-expression and self-discovery—the support and safety serve as protective factors6; the youth are less likely to experience major mental health challenges and are more likely to be open with their parents and family about experiences with dating and relationships. Demonstrating support and safety within the home can be as simple as displaying an LGBTQ+ flag, which serves as a symbol of strength and unity, or asking questions about the community with genuine curiosity and love.

While the importance of family support and acceptance can’t be overstated, it can also be challenging for parents and families to know how to respond to a child who comes out, and sometimes family values or religious beliefs are challenged by the idea of a LGBTQ+ child. In these situations, finding a support center or therapist may help family members navigate communication and create safety. We love the work happening at Encircle in the western United States because of their approach to supporting LGBTQ+ youth with community, support, and safety while also helping the whole family move forward in positive, healthy ways. Another great resource for parents of queer youth is Mama Dragons; they offer an important course on recognizing and preventing suicide in LGBTQ+ youth. And if queer youth are experiencing suicidal thoughts, the Trevor Project provides support directly to LGBTQ+ youth. It may be beneficial to find a similar centers or services near you that can help your family support and protect your LGBTQ+ child.

Symptoms of Sexual Abuse

Because LGBTQ+ youth are more vulnerable to sexual abuse, it’s important to talk with them about situations that are especially risky, and to keep communication open. Make sure your child knows that they can talk to you if anything happens that makes them feel uncomfortable or scared, or if they are pressured by someone to keep anything a secret from you. Talking openly about methods of grooming, the importance of sharing where and with whom your child will be, and checking in on how they’re feeling can help you identify any red flags.

Additionally, it’s important to pay attention to changes in their sleeping or social activities, especially if they experience sudden and intense changes like nightmares or sleeping all the time, or withdrawal from family or friends. Of course these symptoms can be associated with the normal ups-and-downs of going through puberty, but it won’t hurt to check-in and ask if everything is okay because these can also be signs of sexual abuse. And while physical indicators can exist (vaginal or other infections, bruises, sores, abrasions, etc.), it’s more common for a parent to notice changes in behavior.

It’s also important to know that disclosing sexual abuse is usually a process, so if you suspect something has happened, realize that your child may not be ready to talk about it yet. Reassure them they are safe with you, that they will not be in trouble, and that if they do decide they want to tell you something, you’ll be ready to listen and help.

Resources for Survivors of Sexual Abuse

If you or someone you love is a survivor of sexual abuse or violence, it’s important to know that there are resources available that may help facilitate healing. At Saprea, we host Retreats, offer a Healing Webinar, and facilitate Support Groups for adult female survivors, and we hope to secure funding to expand our services to more survivors in the near future. Additionally, the Rape, Abuse & Incest National Network operates a hotline that may be helpful in connecting individuals and families to local resources.

Because LGBTQ+ youth may already feel marginalized, seeking out sexual abuse survivor resources that serve their specific community may be incredibly important. Programs like the Connecticut Alliance to End Sexual Violence, the Wisconsin Coalition Against Sexual Assault, the Oasis Youth Center, and the Boston Area Rape Crisis Center are examples of resources that recognize the importance of identifying or offering services tailored specifically to the LGBTQ+ community. Check to see if something similar exists in an area near you.

While aspects of a person’s sexual orientation or gender identity may increase risk of sexual abuse or violence, understanding the increased risk empowers parents. Knowing what to watch for, keeping communication open, offering support, and talking to your child may make all the difference in protecting them from sexual abuse. And if a situation arises where they are victimized, seek out programs and services that can provide support and healing, and remember that there are organizations whose area of focus is helping LGBTQ+ youth (and their families) thrive.

About the author

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Kolene Anderson

Research and Program Development Manager
Kolene joined Saprea in the spring of 2019. She received a BS in English and literature from Utah Valley University and an MA in rhetoric and composition from Northern Arizona University. Kolene cares about making a difference in the world, and she is honored to work for an organization that brings awareness to the issue of child sexual abuse. Prior to working at Saprea, she taught at the college level for many years, presented at numerous conferences, and served in leadership positions professionally and in the community. As a mother of six, Kolene also tries very hard to teach her children how to live their lives with intention, authenticity, and hope—something she feels she is learning to do herself one day at a time. In addition to working at Saprea, she loves to go for drives while she listens to music, and enjoys playing card and board games. Her kids would also tell you that Kolene loves to take bubble baths and drinks a lot of Coca-Cola.

Preventing Sexual Abuse in Church

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Preventing Sexual Abuse in Church

Religious faith and practice are a central part of many people’s lives. Participation in a church or faith community is an enriching experience that can provide countless benefits1, including an increased sense of community, greater access to social services, and meaningful opportunities to support others.2

However, faith or religious communities—just like any other community—aren’t free of dangers. Unfortunately, children who participate are at risk of being sexually abused within a religious setting or by a religious leader—a scenario that falls under the umbrella of institutional child sexual abuse.3 Children who endure this type of abuse are often victimized by their abuser for longer periods of time and suffer devastating effects. These effects not only impact the child, but the fallout of the abuse can also extend to the other members of the community.4

I have witnessed tragic instances when sexual abuse devastated an individual, interfering with their spirituality and compromised their religious conviction.

I have seen religious leaders and mentors use their authority and influence to abuse youth entrusted in their care.

I have grieved with my religious community when abuse fractured our sense of safety and peace.

I have endured the emotional aftermath of eroded confidence when instances of sexual abuse violated the collective trust of entire congregations.

Both religious leaders and members of faith communities share the responsibility to protect the children and youth they serve, particularly from sexual abuse. As we examine some of the conditions that can enable abuse, and ways to reduce the risk of it occurring, I hope leaders and members alike will be inspired to take action.

The Power Dynamics Present at Church

In my experience as a lay church leader for more than two decades, I have noticed the symbiotic relationship between religious leaders and the people they serve. Leaders offer guidance, inspiration, validation, reinforce a sense of purpose and identity, and coordinate opportunities for others to become involved in a community. Parishioners and religious participants, in turn, invest precious time, attention, resources, trust, and can cultivate a sense of reliance on religious/church leaders.

Because of the nature of their work, clergy, leaders, teachers, and mentors within religious settings often encounter individuals at some of their most vulnerable moments. Members may seek out help with physical, emotional, social, educational, and spiritual needs.

As with many other environments, the power dynamics present in a church or religious group can be hijacked to exploit vulnerable individuals—particularly children and youth. Power structures that are designed to serve and uplift can be misused by individuals who take advantage of the trust placed in them. These dynamics can trap victims in abusive situations, limit opportunities for them to disclose, and, in some cases, weaken the likelihood of an appropriate response when those disclosures occur.4

Unhealthy power dynamics include:

  • Religious leaders dismissing concerns instead of addressing them appropriately.
  • Encouraging victims to maintain secrecy rather than reporting the abuse.
  • Failing to implement safety procedures, or don’t adequately communicate those procedures for safeguarding vulnerable populations.
  • Consistently prioritizing the desires of one individual over the needs of others.

Due to the power and status church leaders hold, congregants are likely to defer to the opinions and teachings of those leaders. They are also more likely to comply with a leader’s requests and instructions. This deference is reinforced in instances where compliant individuals receive greater influence, privilege, or higher reputation within a religious community.

Abusers can leverage these dynamics within religious institutions to cover up their actions or mislead those they victimize. Sexually abused youth who are willing to speak out can be dismissed by others using the fallacy that such accusations aren’t just challenging the leader; they are challenging a divine “higher power” or the entire religious community they belong to.

Survivors of child sexual abuse in religious settings are often pulled into the confusing position of trying to separate the uplifting things they experience in their religious community and the abuse they endure. They ask, “Why would this person or group who represents so much good be able to do something like this?”

Tragically, survivors often conclude that their own behavior is to blame for the abuse, or that their personal faith somehow isn’t strong enough to make sense of what they experienced.

Key Takeaway

Church leaders and members can acknowledge the power dynamics present in their community. It’s important for parents to pay attention to situations where individuals have access to and influence over children or youth. Religious participants can check unhealthy power dynamics by establishing boundaries around the types of interactions that occur, and monitoring interactions with occasional check-ins. This attention can help to both support children in establishing healthy, nurturing relationships with trusted leaders while also protecting them from adults with self-serving motives.5

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Note: If you or someone you know is experiencing sexual abuse, please take a moment to review our resource list for additional help and guidance on how to access immediate support.

Why Background Checks Should Be Required for Church Leaders

Another way parents can get more information about the individuals working in positions involving children and youth is to ask church leadership what process they took to vet the individual. Such processes are extremely important in reducing the risk of abuse. For example, my congregation has a policy that requires general approval from all members before any lay person accepts a position that regularly interacts with minors. Additionally, when an individual is new to our congregation, someone from our leadership will reach out to that person’s previous congregation to check if there are any concerns before they are asked to assist with youth groups or classes.

For professional positions where individuals rotate though various congregations as part of their employment progression, church leaders may wisely require formal background checks including a Bureau of Criminal Identification (BCI) search of past criminal history. Exploratory hiring committees are wise to take the necessary time to interview others who have interacted with a candidate and specifically ask if there have ever been any concerns about misconduct.

When screening candidates, church leaders should:

  • Verify the candidate’s work and volunteer history. Have they completed safety training on how to prevent sexual abuse and how to respond when it occurs? Are they willing to continue to keep their trainings or safety certification(s) current?
  • Ask for several references and specifically follow-up on any concern of misconduct involving children or youth.
  • Consider using a formal background check provider.

Remember, while background checks are an important part of vetting individuals, they are only part of the picture. Background checks must be combined with extensive interviewing and reference checks. A person’s willingness to complete regular training, comply with safety interventions, and follow appropriate reporting processes can be a good signal of trustworthiness.

Key Takeaway

Parents should inquire about how the church leaders and other adults are vetted before those adults begin working with kids. Whether these adults are professional clergy, teachers, staff, or even volunteers, parents should expect and verify that those individuals who work with their children are properly trained and committed to following safety and reporting protocols. Faith leaders should encourage parents to speak up if they ever have concerns about interactions between a youth mentor and the children they are working with.

If you are a church leader and want more information on reporting statutes in the US, please visit https://www.childwelfare.gov/pubpdfs/clergymandated.pdf.

Foster Open Communication with Your Children

It is natural for a youth or child to seek belonging and acceptance. Youth may assume that the church leaders and mentors in their faith have valuable experience or knowledge to offer, which may motivate youth to comply with adult leaders, and even honor requests for secrecy. Therefore, it is important that everyone understands—especially youth—what forms abuse can take, and to speak up and ask for help if anyone—clergy, teachers, or even older peers—within the religious setting behaves in a way that makes a youth feel uncomfortable. As youth understand the various forms that sexually abusive behaviors can take and what grooming behaviors look like, they are empowered to challenge or avoid unhealthy power dynamics.

Parents should make it a point to have regular conversations with their children about their experiences at church. They can ask what their interactions with their leaders are like within those settings. They can ask how other children or youth are being treated. During any of those conversations, if a child shares information that is concerning, parents will want to try to keep channels of communication open with the child, which reinforces the importance of responding to the child instead of impulsively reacting. But parents ought not to hesitate to raise the concerns with others.

When children report positive interactions with others in a religious setting, celebrate them. But don’t dismiss the opportunity to discuss the potential for abuse and what to look out for.

Teach youth that sexual abuse can include:

  • Any sexual activity between a child and an adult. And, any sexual activity between a child and a significantly older minor.
  • Unwanted attention or requests for sexual favors.
  • Communications or interactions that a child is encouraged to hide/keep from their parents.

THE EXTRA BENEFITS OF PARENT-CHILD COMMUNICATION

Keeping the lines of communication open with your children provides space for them to share information with you about what they are encountering at church and provides an example for how they can communicate with others when they encounter unsafe situations.

Empower your children with the words and responses they can use to help them express themselves:

  • "This situation doesn’t feel right to me.”
  • “I would feel more comfortable with another adult.”
  • “Give me a moment to check with my parent about this.”
  • “In our faith we teach… but what is happening doesn’t match up…”

Having regular conversations with teens and children provides more opportunities for them to learn communication patterns from you that they can use to raise flags of concern when they feel unsafe.

Key Takeaway

Parents can reduce the risk of sexual abuse by fostering open communication with their children and specifically discussing what abusive interactions may look like.

Avoid Excess Time/Contact

One of the simplest ways to reduce the risk of child sexual abuse in a religious setting is to minimize the time adults spend with a child—particularly in 1-1 situations.

A child may benefit from a nurturing relationship with any trusted adult, especially when those interactions are focused around a clear objective and are frequently supervised. Consider the benefit of a teen interacting with a youth pastor and receiving guidance on how to organize a major volunteer project, or a bar mitzvah tutor who is helping a young man become familiar with the language of important religious texts. These opportunities can provide youth with a sense of belonging that is very beneficial to their well-being, and their faith.

However, the risk of abuse multiplies when there is unstructured or excess time between leaders and children, particularly in an unsupervised setting. Unstructured time can lead to interactions that are, at best, opportunities for overly casual interactions or, at worst, self-serving for an individual without the child’s best interests as the priority.

One high-risk but often overlooked situation involves communication that is conducted online or through mobile devices, which can quickly shift into a 1-1 scenario. Patterns of 1-1 communication between adults and children should be a red flag for all youth and their parents. Visit Saprea’s resources to learn how you can promote safety during your child’s online activities.

Key Takeaway

Parents can reduce the risk of sexual abuse by limiting the time that adults spend with their children in unsupervised settings and monitoring communications that their children have with adults at church.

Conclusion

My life has been immensely uplifted through participation in church and interactions with other people of faith. Even as a child and teen, these milestones were important building blocks that helped establish my religious convictions and enhanced many other areas of my personal development. I feel strongly that each step we take to preserve the safety and well-being of our children and youth as they participate in religious settings will yield important fruit.

Acknowledging the power dynamics present in religious settings, vetting leaders who work with youth, empowering kids through communication, and monitoring interactions between adults and children are all investments we can make to foster faith and safety.

About the author

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Brian Walker

Research and Program Development Strategist
Brian is a Research and Program Development Strategist at Saprea. Brian spent over a decade of his career teaching high school social studies and serving in administrative capacities at a residential treatment center for teen boys who struggled with anxiety, depression, trauma, and learning disabilities. He has directly observed the effects of trauma and abuse as well as the healing that can come to both individuals and families. In addition to his full-time responsibilities, Brian has served as an accrediation evaluator for schools and as an aftercare coach for clients and families transitioning from intensive mental health treatment. Brian has enjoyed presenting regularly at academic, professional, and religious leadership conferences. He holds a Bachelor of Arts degree in history teaching from Brigham Young University. You can find Brian often hiking the Utah mountain trails in search of spiritual enlightenment and photo opportunities or trying out a new recipe in his ambitious but under-stocked kitchen.

Survivors and Sexual Intimacy

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Survivors and Sexual Intimacy

If you’re involved in a relationship with a sexual abuse survivor, there might be moments when you don’t know exactly how you can be most helpful in her recovery. Uncertainty about how to help is especially likely to arise when it comes to the most intimate aspects of your relationship, like sexual activity. You want to have a healthy sexual relationship with your partner, a relationship that leads to well-being and continued healing, but what does this look like?

To help understand the survivor perspective, consider that, for a survivor, her initial sexual experiences happened when she was being threatened, coerced, or manipulated. She wasn’t in a situation where she was able to fully understand what was going on and give consent. Due to these negative experiences, sex and trauma can be strongly linked in her brain. This connection isn’t something a survivor can just forget about or disregard. A supportive partner can be a key part of healing. Here are some specific things you can do to foster a healthy sexual relationship:

Focus on Intimacy, Not Just Sex

Intimacy involves deeply knowing and trusting someone. Survivors often have difficulty trusting people, especially if the perpetrator of abuse was a trusted individual like a close friend or family member. Spend time building intimacy with your partner. Focus on both physical and emotional intimacy. Build physical intimacy through activities like holding hands, giving massages, or just sitting together to watch a movie. Emotional intimacy can come from genuine conversations about feelings, hopes, dreams, and worries. Strong physical and emotional intimacy can lead to a healthier and more satisfying sexual relationship for both partners.

Recognize That Sex Can Be a Trigger

A trigger is something that sparks a memory and reminds people of a traumatic event. Triggers can make a survivor experience a flashback where she feels like abuse is happening again. Unfortunately, sex can be a trigger for many survivors. If you notice that your partner is beginning to shut down or experience anxiety during sex, it could mean that she no longer feels safe. Maybe her triggers include certain positions, sexual acts, places, or smells that you should avoid. Recognize that sex is an activity you will need to approach with care and understanding.

Communicate

One of the keys to the success of your relationship is frequent and open communication. Discuss what is acceptable and what is off-limits when it comes to sex. Your goal here isn’t to explore past trauma in graphic detail. Your goal is to establish what will make her feel safe and comfortable. A survivor might feel like she’s ready for sexual intercourse but then changes her mind. If your partner ever says she wants to stop what you’re doing, then stop. Continuing to have sex will only damage your relationship and possibly make it more difficult to be intimate in the future.

Survivors need to build trust with their sexual partners and feel like they are in charge of their sexual experiences. Focus on ways that you can make sex a safe activity that will empower the survivor in your life and strengthen our sexuality to get healthy.

Supporting Survivors on Their Healing Journey

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Supporting Survivors on Their Healing Journey

If someone close to you is a survivor of sexual abuse, it can be hard to know exactly how to lend your support. While it’s true that survivors have to take ownership of their recovery, you can do a lot to help. You can’t do the healing for them, but there are things you can do to make it easier for them to heal themselves.

In addition to the trauma that survivors can suffer when abuse initially happens, survivors also risk suffering new trauma when they disclose their past experiences if loved ones don’t respond in helpful and healthy ways. Gurvinder Kalra and Dinesh Bhugra point out, “Victims of sexual violence face the danger of suffering negative reactions upon disclosing their trauma.”

When a survivor opens up to you about what has happened to them, acknowledge how much courage it takes to talk about past traumatic experiences. Survivors have often kept their abuse to themselves for years. To them, it might seem easier to stay silent. Let the survivor know that you appreciate their bravery in facing memories and issues that might have happened years ago. Here are some specific things you can do to support your loved one.

Do . . .

  • Thank them for telling you.
  • Reassure them that you are there for them.
  • Validate their feelings.
  • Ask what you can do to help or support them.
  • Let them know that the abuse was not their fault.

Don’t . . .

  • Criticize, blame, shame, or judge them.
  • Excuse or minimize the abuse.
  • Demand to know details of the abuse; they’ll tell you if or when they’re ready.
  • Take control and tell them what they needs to do to heal.
  • Tell them to forget about it or just get over it.
  • Question why they didn’t tell you (or someone else) sooner.

Remember that sexual abuse can create serious problems with trust for survivors because in most situations, perpetrators are people the survivor knew and trusted. The fact that they are willing to open up to you shows that they trusts you. Work to continue to build and maintain that trust.

Your goal is to empower your loved one to make good choices that will lead to healing from past abuse. You can’t heal for them, but you can make the healing process easier.

The Saprea Retreat is for You. Yes! I Am Talking to You.

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The Saprea Retreat is for You. Yes! I Am Talking to You.

We face an interesting challenge at Saprea. We designed our services for a specific segment of women, but those women often think our services are for someone else.

Let me explain. When we started planning the Saprea Retreat, we specifically wanted to create a place for the “Forgotten Survivor”—the woman who is doing okay in life; the woman who has figured out how to cope with her abuse; the woman who is high functioning; but the woman who is still affected, often deeply, by what happened so many years ago.

We wanted this retreat because there are a lot of services for the woman in crisis, but there is virtually nothing for the resilient woman who has figured out a way to cope with the crisis yet still feels many effects. We know that she still deals with the impact of her abuse, and, despite her tremendous efforts, she still feels broken.

We often hear from participants that they almost didn’t apply because they felt the spot should go to someone else, someone more “deserving.” We hear statements like:

  • “I’m doing okay. Let someone else come that is really struggling.”
  • “My abuse wasn’t as bad as other people’s. I don’t want to take a spot from them.”
  • “I’ve moved on. Help someone who is still struggling.”

At Saprea, we want the “high-functioning,” “doing okay,” “not as bad as someone else” survivor to know that our retreat is for you. We built the retreat experience for you. We want to help you move past coping to healing.

Here are two questions you can use to know if the Saprea Retreat is for you:

Are you an adult woman who was sexually abused at or before age 18? 
Are you coping and even high-functioning but still feel the effects of trauma? 

If the answer to these two questions is “yes,” then we are here for you. And we want you to come. You are worth the time, the funding, and the attention.

No matter where you are on your healing journey—at the beginning, somewhere in the middle, or near the end—we are confident you will find value in what we offer.

So next time you doubt whether or not the Saprea Retreat is for you, we hope there is a little voice in your head that says, “Yes! In fact, it is designed just for me.”

About the author

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Chris Yadon, MPA

Managing Director
As Saprea’s first employee and Executive Director, Chris Yadon collaborated closely with the organization’s founders to launch and establish its operations in 2015. Chris now serves as the Managing Director, leading the organization’s public efforts to drive societal change around the issue of child sexual abuse. He has previously held executive leadership positions for start-up tech and healthcare organizations. Chris is committed to driving broad societal change to address child sexual abuse and uses his influence as a thought leader and strategist to inspire others to take action. He firmly believes we can collectively create a better future for our children. A sought-after speaker, Chris inspires audiences with timely topics such as overcoming emotional numbing by learning how to feel again, protecting children from child sexual abuse in a hypersexualized world, and how to intentionally drive societal change. He has been featured across several media platforms where he is requested to contribute as an industry leader and subject matter expert. Chris received a BA and an MPA degree from Brigham Young University. He is the grateful father of six children: three boys and three girls. He and his wife, Christy, have been married for 28 years.

Healing Books for Sexual Abuse Survivors

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Healing Books for Sexual Abuse Survivors

Many survivors of childhood sexual abuse ask us for book recommendations that go hand in hand with our 5 Strategies to Reclaim Hope and what we teach at The Saprea Retreat. Below you’ll find a list of healing books that our clinicians have found most beneficial for survivors.

01

THE BODY KEEPS THE SCORE: BRAIN, MIND, AND BODY IN THE HEALING OF TRAUMA

By: Bessel van der Kolk

This book goes in depth about trauma in many forms, using examples from van der Kolk’s own experiences with trauma survivors. He makes the argument for not only mentally healing from trauma but also bringing a physical component into it as well. Purchase Here

02

WRITING AS A WAY OF HEALING: HOW TELLING OUR STORIES TRANSFORMS OUR LIVES

By: Louise DeSalvo

In this research-based, but surprisingly accessible book, DeSalvo shows how someone can use writing as a healthy and effective way to work through their trauma. This is for anyone, not just writers. Purchase Here

03

OVERCOMING TRAUMA THROUGH YOGA: RECLAIMING YOUR BODY

By: David Emerson & Elizabeth Hopper

This book is an excellent resource for survivors, clinicians, and yoga instructors. It will show you the benefits behind trauma-sensitive yoga and how you can find a class to suit your needs as a survivor. Purchase Here

04

GETTING PAST YOUR PAST: TAKE CONTROL OF YOUR LIFE WITH SELF-HELP TECHNIQUES FROM EMDR THERAPY

By: Francine Shapiro

If you have any interest in EMDR and the benefits it may have for you, then this book is for you. Shapiro writes in an accessible and reader-friendly way about complex topics that allows almost anyone to understand. Purchase Here

05

TRAUMA AND MEMORY: BRAIN AND BODY IN A SEARCH FOR THE LIVING PAST

By: Peter Levine

Too often survivors wonder if their memories are accurate and if they can be trusted. Levine draws on 45 years of expertise to address this concern and give you information about how memory is constructed and how influential memories can be on your present moment. Purchase Here

06

MINDSET: THE NEW PSYCHOLOGY OF SUCCESS

By: Carol Dweck

Success is not dependent merely on abilities and talent, but on the mindset you use when thinking about them. Dweck says that with the right mindset you can motivate anyone, attain your own goals, and find success – both personally and professionally. Purchase Here

07

FORGIVE FOR GOOD: A PROVEN PRESCRIPTION FOR HEALTH AND HAPPINESS

By: Fred Luskin

With years of study and experiences, Luskin creates a narrative about forgiveness and the benefits it will have in your life. Using real experiences and scientific backing, he gives you real steps to take in order to forgive. Purchase Here

08

OPENING UP BY WRITING IT DOWN: HOW EXPRESSIVE WRITING IMPROVES HEALTH AND EASES EMOTIONAL PAIN

By: James Pennebaker

Writing is a place where many survivors are first able to break the silence about their abuse. In this book, Pennebaker gives examples, steps to take, and words of encouragement on how you can go about writing your way to healing. Purchase Here

09

Self-Compassion: The Proven Power of Being Kind to Yourself

By: Kristin Neff
Self-compassion is a central component to healing from past trauma, including the trauma of child sexual abuse. Yet self-compassion can be difficult to understand, and even more difficult to practice. In this book, Kristin Neff, a leading expert on the topic, combines research, stories, and practical tools to explore what self-compassion is, why it’s so important to our well-being, and how we can implement it in our lives. Purchase Here 

10

The Deepest Well: Healing the Long-Term Effects of Childhood Adversity

By: Nadine Burke Harris, MD
Oftentimes survivors of child sexual abuse feel frustration and confusion towards the physical health issues they experience in adulthood. Nadine Burke Harris, former surgeon general of California, explains that understanding the impacts of trauma, including its long-term effects on the body, is “the first step toward healing.” To help equip survivors with the information they need, Harris dives into the link between ACEs—adverse childhood experience—and physical challenges in adulthood. Purchase Here 

It’s important to go at your own pace as you heal. Don’t overwhelm yourself with too much information at once. Try reading one of these books, implementing the benefits, letting them become a habit in your life, and then moving on to another. You are the best judge of where you are in your healing journey, but these healing books can help illuminate the path.

Please note:

This post contains links to Amazon. As an Amazon Affiliate, Saprea gets a small commission if you buy from these links that helps to support our cause at no extra cost to you.