A Love Letter to Survivors
Dear Survivor,
I know these past few years have been extremely activating. In the wake of ongoing attention of the Epstein files and witnessing the president continue to hold power as a known sexual predator, it is an appropriate response to oscillate between feelings of anger, grief, fear, or even numbness. Public attention like this can reopen deeply held wounds and feel incredibly destabilizing.
When accountability is absent, it can trigger feelings from earlier experiences of not being protected or believed. If this has stirred something in you, you are not alone. Your outrage. Your cries of injustice. It is all valid. At times, you might notice your body responding to this injustice and traumatizing discourse with tightness in the chest, restlessness, or a sense of shutting down. This is the autonomic nervous system responding to perceived threats of safety. Part of how we heal is to restore a sense of safety in the body.
Somatic Experiencing which focuses on gently reconnecting with your body, can help you notice sensations in a safe, paced way (tracking) so your nervous system can begin to settle. Even seemingly small practices like feeling your feet on the ground, slowly looking around the room, or lengthening your exhale can help signal safety to your body.
Eye Movement Desensitization and Reprocessing (EMDR) is another trauma-informed therapy that can help process distressing memories that feel “stuck.” Through guided bilateral stimulation such as eye movements or tapping, EMDR supports the brain in reprocessing traumatic experiences so they become less overwhelming over time. Many survivors find this approach helps reduce the emotional intensity connected to past sexual trauma.
Other coping tools to process/create safety amidst the current events might include journaling, connecting with nature, and/or screaming in a forest with your best friends. I personally have felt immense release screaming on the Peloton.
Be mindful of your media consumption and set boundaries if it becomes too activating. Limiting exposure, taking breaks, and choosing when and how you engage with the news can be an important act of self-protection. Seeking connection whether through trusted people or survivor-centered groups can remind you that you do not have to carry this alone.
Even in the absence of public accountability, your experience matters. At your own pace, with the right support, it is possible to find internal safety, healing, and a sense of agency again.
With love and care,
A therapist survivor