---
title: 私は、最初は友人だと思っていた人から性的嫌がらせと望まない接触を受けました。これは 1... ~ Our Wave コミュニティ
description: 体験を共有し、サポートを求めてくださったことに感謝します。このような難しい感情について話すには勇気が必要です。あなたが感じている罪悪感や恥ずかしさは、性的嫌がらせや性的虐待に対する一般的な反応ですが、これらの感情はあなたの側に落ち度がないことをご理解いただくことが重要です。これらはトラウマ的な体験に対する自然な反応...
url: https://api.ourwave.org/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246.md
---

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\[Image: United States\]United States

[\[Image: Argentina\]Argentina](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ar)[\[Image: Australia\]Australia](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=bo)[\[Image: Canada\]Canada](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ca)[\[Image: Chile\]Chile](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=cl)[\[Image: Colombia\]Colombia](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=co)[\[Image: Costa Rica\]Costa Rica](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=cr)[\[Image: Cuba\]Cuba](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=gt)[\[Image: Honduras\]Honduras](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=hn)[\[Image: Ireland\]Ireland](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ie)[\[Image: Japan\]Japan](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=nz)[\[Image: Panama\]Panama](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=py)[\[Image: Peru\]Peru](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=pr)[\[Image: Spain\]Spain](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ve)

日本語

[English](/en/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246)[Español](/es/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246)[日本語](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246)

[

私たちについて

](https://www.ourwave.org/ja/who-we-are)

ノースカロライナ州ローリーで を込めて制作されました。

詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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🇺🇸

# 私は、最初は友人だと思っていた人から性的嫌がらせと望まない接触を受けました。これは 1 年以上続きましたが、その後は止まりました。2 年が経ちましたが、今でも、起こったことを思い出すと、強い罪悪感、恥、ストレスを感じます。私はセラピーを受け、感情をコントロールするための薬を服用していますが、この難しい感情を乗り越える別の方法を探しています。恥ずかしいことは何もなく、私に起こったことに対して罪悪感を感じる必要はないということを、どうしたら理解できるでしょうか。

\[Image: Dr. Laura\]

**Dr. Laura**による回答

博士号精神保健看護師＆性暴力看護師認定者

トピックス:[感情と身体感覚を管理する](/ja/learn/topics/managing-emotions-and-how-you-feel-in-your-body)

体験を共有し、サポートを求めてくださったことに感謝します。このような難しい感情について話すには勇気が必要です。あなたが感じている罪悪感や恥ずかしさは、性的嫌がらせや性的虐待に対する一般的な反応ですが、これらの感情はあなたの側に落ち度がないことをご理解いただくことが重要です。これらはトラウマ的な体験に対する自然な反応です。

最初は友達だと思っていた人から1年以上にわたって繰り返し触られ、嫌がらせを受けたというあなたの状況は、非常に不快です。2年経った今でも、これらの感情に対処できていないのは、まったく理解できます。トラウマには有効期限はありませんし、どれだけ時間が経っても、あなたの感情は正当なものです。

多くの被害者は、嫌がらせを防ぐために何かできたのではないか、と自問し、自分の行動に疑問を抱いています。この自己不信は、しばしば誤った罪悪感につながります。[被害者を責める](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fpsychcentral.com%2Fpro%2Frecovery-expert%2F2018%2F06%2Fvictim-blaming&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=8829dfca-7447-45d4-9b25-2af7ae3b5378&sig=e9feecae76949ad8ee2414ec9d6188b9d901e2150032718b2848fb8227088d5f)社会の傾向は、こうした感情を悪化させ、被害者が何らかの形で自分に責任があるという有害なメッセージを内面化してしまう原因となります。こうした社会のメッセージは間違っており、あなたの体験の真実を反映していないことを認識することが重要です。あなたは、自分に起こったことに値するようなことは何もしていません。虐待の最中および虐待後のあなたの反応は、生存のための有効な反応でした。

恥は、侵害されたという感覚や無力感から生じることがよくあります。虐待を受けている間に身体が無意識に反応したことや、嫌がらせをもっと早く止められなかったことを恥ずかしく思うかもしれません。性的虐待は秘密にされることがよくあるため、まるでその経験が隠すべきものであるかのように、恥の気持ちが強まることがあります。これらは、自分自身に対する見方に深く影響を与える、深刻で苦痛な経験です。これらの感情をうまく折り合いをつけられないのは当然です。

回復の過程はあなた独自のものであり、回復に決まったタイムラインはありません。良い日も悪い日もあるのは普通のことです。回復への道は直線的ではなく、挫折はプロセスの中でよくあることです。2年経ってもまだストレスや引き金を感じているという事実は、回復に失敗しているという意味ではありません。それはあなたが人間であり、重大なトラウマを処理しているということを意味します。

否定的な内面の対話に対抗するには、次の戦略を検討してください。

1\. 自分の考えを認識し、名前を付ける: 罪悪感や恥ずかしさの感情が湧き上がったら、立ち止まってそれを認識します。「これは恥ずかしさから話していることだ」と認めるだけで、自分とその感情の間に距離を置くことができます。

2\. 内なる批判者に挑戦する: 自分を責める考えに気づいたら、積極的に疑問を投げかけましょう。自分自身に「私と同じ状況なら、友達にこう言うだろうか?」と問いかけてみましょう。もしそうならない場合は、もっと思いやりを持って考え直すようにしてください。

3\. 肯定的な断言を使う: 自分自身と状況について、真実で力強い発言のリストを作成します。例としては、「私は他人の行動に責任はない」や「私は尊敬と優しさに値する」などがあります。特に否定的な考えが浮かんだときは、これらの発言を定期的に繰り返します。

4\. 自己思いやりを実践する: これには、愛する友人の視点から自分自身に手紙を書いたり、単に自分の胸に手を置いて、自分が苦しんでいるときに慰めの言葉を自分にかけたりすることが含まれます。

5\. トラウマ反応について学ぶ: トラウマに対する一般的な反応を理解することで、自分の経験を正常化し、自責の念を軽減することができます。虐待への対応や虐待からの回復に「正しい」方法はないということを覚えておいてください。

6\. 外部からの承認を求める: 自分自身について肯定的なことを信じるのは難しい場合があります。セラピスト、信頼できる友人、またはサポート グループと話すことで、自分の内なる批判に対抗するための外部からの視点を得ることができます。

すでにセラピーを受けていて、気分をコントロールする薬を服用していることは称賛に値します。これらは、治癒の過程における重要なステップです。トラウマの記憶や感覚を処理するのに特に役立つ、EMDR やソマティック エクスペリエンスなどの特定のトラウマ インフォームド セラピーを検討してください。また、多くの人が同じような経験をした人とつながることが役立つと感じているため、生存者のためのサポート グループに参加することでメリットが得られるかもしれません。これにより、孤独感と闘い、治癒に関する新たな視点を得ることができます。

覚えておいてください。たとえそう感じられなくても、治癒は可能です。引き金を引かれたときに感じるストレスはトラウマに対する正常な反応であり、弱さの兆候ではありません。自分自身に辛抱強く接し、このプロセスは自分一人のものではないと認識してください。助けを求め、セラピーを継続し、これらの困難な感情を乗り越えるあなたの回復力は本当に素晴らしいものです。

あなたの感情は正当なものですが、それがあなたの価値や経験の真実を定義するものではありません。時間とサポート、そして継続的な努力があれば、自分自身とより思いやりのある関係を築き、平和を見つけることは可能です。私たちを信頼してくださりありがとうございます。あなたは一人ではありません。

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\[Image: United States\]United States

[\[Image: Argentina\]Argentina](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ar)[\[Image: Australia\]Australia](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=bo)[\[Image: Canada\]Canada](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ca)[\[Image: Chile\]Chile](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=cl)[\[Image: Colombia\]Colombia](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=co)[\[Image: Costa Rica\]Costa Rica](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=cr)[\[Image: Cuba\]Cuba](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=gt)[\[Image: Honduras\]Honduras](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=hn)[\[Image: Ireland\]Ireland](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ie)[\[Image: Japan\]Japan](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=nz)[\[Image: Panama\]Panama](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=py)[\[Image: Peru\]Peru](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=pr)[\[Image: Spain\]Spain](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246?country=ve)

日本語

[English](/en/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246)[Español](/es/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246)[日本語](/ja/answer/i-experienced-sexual-harassment-and-unwanted-touching-from-someone-i-initially-thought-was-a-friend-this-went-on-for-over-a-year-before-it-stopped-its-now-been-2-years-but-i-still-struggle-with-intense-feelings-of-guilt-shame-and-stress-when-triggered-by-memories-of-what-happened-im-in-therapy-and-on-medication-to-help-manage-my-emotions-but-im-looking-for-additional-ways-to-work-through-these-difficult-feelings-how-can-i-internalize-that-i-have-nothing-to-be-ashamed-of-and-shouldnt-feel-guilty-for-what-happened-to-me-246)

緊急の支援が必要な方は、{{resource}} をご訪問ください。

ノースカロライナ州ローリーで を込めて制作されました。

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詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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[

#### 支援情報はこちら

](/ja/resources)

### メッセージを投稿

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続ける

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投稿

Our Wave を安心して使える場に保つため、[コミュニティ・ガイドライン](https://www.ourwave.org/ja/community-guidelines)の遵守にご協力ください。すべてのメッセージは投稿前に確認され、個人が特定される情報は削除されます。

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続ける

ご質問への回答が準備でき次第、メールをお送りするとともに、役立つ支援情報やサポートをお送りします。

提出

### どのような問題がありますか？

このコンテンツを報告する理由を教えてください。モデレーションチームが速やかに確認いたします。

暴力、憎悪、搾取

脅迫、憎悪に満ちた言葉、性的強要

いじめ、または望まない接触

ハラスメント、脅迫、執拗な迷惑メッセージ

詐欺、詐称、なりすまし

虚偽の要求、または別人を名乗ること

偽の情報

誤解を招く主張や意図的な情報操作

提出

### フィードバックをシェアする

うまくいっている事（うまくいっていっていない事）を私たちに教えてください。そうしていただければ私たちが改善することができます。

提出

### ログイン

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リンクを送る

接地活動

座り心地の良い場所を見つけてください。目を軽く閉じて、深呼吸を数回します。鼻から息を吸い（3つ数え）、口から息を吐きます（3つ数え）。さあ、目を開けて周りを見回してください。以下のことを声に出して言ってみてください。

見えるもの5つ（部屋の中と窓の外を見ることができます）

感じるもの4つ（目の前にあるもので触れるものは何ですか？）

聞こえるもの3つ

匂いを嗅ぐもの2つ

自分の好きなところ1つ。

最後に深呼吸をしましょう。

座っている場所から、周囲を見回して、質感のあるもの、見ていて楽しいもの、興味深いものを探してください。

何かを手に持ち、その物に全神経を集中してください。影が落ちている部分や、物の中に形が浮かび上がっている部分に注目してください。手に持った時の重さや軽さ、指の裏側の表面の質感を感じてみてください（ペットを飼っている場合は、ペットと一緒に行うこともできます）。

最後に深呼吸をしましょう。

以下の質問を自分に問いかけ、声に出して答えましょう。

1\. 私はどこにいますか？

2\. 今日は何曜日ですか？

3\. 今日の日付は何ですか？

4\. 今は何月ですか？

5\. 今は何年ですか？

6\. 私は何歳ですか？

7\. 今はどんな季節ですか？

最後に深呼吸をしましょう。

右手の手のひらを下にして左肩に置きます。左手の手のひらを下にして右肩に置きます。自分を強くしてくれるような言葉を選びましょう。例えば、「私は力強い」などです。まず文章を声に出して読み、右手で左肩を軽く叩き、次に左手で右肩を軽く叩きます。

交互に叩きます。左右5回ずつ、合計10回叩き、そのたびに文章を声に出して繰り返します。

最後に深呼吸をします。

腕を体の前で交差させ、胸に引き寄せます。右手で左上腕を、左手で右上腕を押さえます。優しく握り、腕を内側に引きます。しばらく握りしめた状態を保ち、その瞬間の自分にとって適切な握り加減を見つけます。力を入れたら力を抜きます。そして再びしばらく握りしめ、力を抜きます。しばらくそのままの状態を保ちます。

最後に深呼吸をします。

別のグラウンディング活動を試してみましょう

私は地に足がついていて準備ができていると感じている