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Your starting point
Your Starting Point
Think of this step as creating a map of your current emotional landscape.
Not to judge yourself — but to understand where you are, with kindness and clarity. Reflection isn’t about dwelling on past pain. It is about acknowledging your experiences while recognising the strength that brought you this far. You survived. You’re here. That alone is testament to your resilience.
Reconnecting with yourself
Reconnecting with Your Authentic Self
Childhood abuse often disconnects us from who we truly are. We learn to survive by adapting, pleasing others, or hiding parts of ourselves. This step is about gently reintroducing yourself to the person you were meant to be — before trauma shaped your responses and coping mechanisms.
Start small. Maybe you loved drawing as a child but stopped. Perhaps you once enjoyed singing or dancing when no one was watching. These seemingly simple activities are actually profound acts of reconnection.
Essential tasks for step 1
Essential Tasks for Step 1
Create a Safe Space
Designate a physical space in your home where you feel completely safe to reflect and write — a cosy corner, a desk by a window, or a chair that’s yours alone. It should feel nurturing, private, and free from judgement or interruption.
Begin Daily Check-Ins
Each morning or evening, spend five to ten minutes asking yourself: “How am I feeling today?” Write whatever comes up without editing or judging — it is about building a gentle habit of self-awareness.
Practise the Body Scan
Our bodies hold memories and emotions. Spend a few minutes each day noticing physical sensations without trying to change them — tension, lightness, numbness. Simply observe with curiosity rather than judgement.
Write Your Story (When Ready)
This doesn’t mean reliving trauma in detail. Write about how you got to this moment — what brought you here, what you’re hoping to find, and the strengths you already recognise in yourself.
Identify Your Support Network
List people in your life who feel safe and supportive — friends, family, therapists, or support-group members. Don’t worry if the list feels short. Quality matters more than quantity.
Writing prompts for reflection
Writing Prompts for Reflection
- “Three things I’m grateful for about myself today are…”
- “If my younger self could see me now, they would be proud because…”
- “One small way I can show myself kindness today is…”
- “My body has carried me through so much. Today I want to thank it for…”
- “When I feel most like myself, I am…”
Signs you are ready to move on
Signs You Are Ready to Move to Step 2
This step isn’t about achieving perfection or profound realisations every day. Some days, simply sitting with your journal for a few minutes is enough. You are already doing important work by beginning this process.
- You have established some form of regular self-reflection practice
- You have at least one safe space where you can be completely yourself
- You are beginning to reconnect with activities or interests that bring you joy
- You have some awareness of your current emotional and physical patterns
- You have identified at least one person or resource that feels supportive
About this section: This is written by survivors, for survivors, to help you reflect on your own recovery. It isn’t a diagnosis or clinical advice, and it can’t replace professional support. If you’re making decisions about your health, treatment or safety, a qualified professional can help.
Last Updated: 6th October, 2026
© Survive Child Abuse
Written by survivors for survivors.