---
title: 私は何年もセラピーで回復に努め、セルフケアを実践し、最近はサポートグループに参加しました。法的措置も試みましたが、う... ~ Our Wave コミュニティ
description: 正直に体験をシェアしてくださりありがとうございます。あなたの言葉から疲れとフラストレーションを感じます。多大な努力にもかかわらず、回復がわずかしか感じられないときに、回復に向けて努力し続けることがいかに難しいことか、理解したいと思います。多くの生存者は、特にセラピー、セルフケア、サポートグループなど、すべてを「正し...
url: https://api.ourwave.org/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407.md
---

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Australia\]Australia](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=bo)[\[Image: Canada\]Canada](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ca)[\[Image: Colombia\]Colombia](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=co)[\[Image: Costa Rica\]Costa Rica](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=cr)[\[Image: Cuba\]Cuba](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ec)[\[Image: El Salvador\]El 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Guatemala\]Guatemala](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=gt)[\[Image: Honduras\]Honduras](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=hn)[\[Image: Ireland\]Ireland](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ie)[\[Image: Japan\]Japan](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=nz)[\[Image: Panama\]Panama](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=py)[\[Image: Peru\]Peru](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=pr)[\[Image: Spain\]Spain](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ve)

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# 私は何年もセラピーで回復に努め、セルフケアを実践し、最近はサポートグループに参加しました。法的措置も試みましたが、うまくいきませんでした。推奨されているすべてのことを試したにもかかわらず、これらの努力はほとんど役に立たなかったように感じます。常に他人の行動の影響に対処しなければならないことに疲れ果てています。どうすれば人生を前に進めることができるでしょうか?

\[Image: Dr. Laura\]

**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:[いやしを理解し受け入れる](/ja/learn/topics/understanding-and-embracing-healing)

正直に体験をシェアしてくださりありがとうございます。あなたの言葉から疲れとフラストレーションを感じます。多大な努力にもかかわらず、回復がわずかしか感じられないときに、回復に向けて努力し続けることがいかに難しいことか、理解したいと思います。多くの生存者は、特にセラピー、セルフケア、サポートグループなど、すべてを「正しく」行ったにもかかわらず、まだ苦労しているときに、回復に向けた絶え間ない努力に疲れ果ててしまうという状況に陥ります。

なぜ治癒がこのように感じられるのか、その理由についてお話ししましょう。トラウマの影響を、怪我の後に再び歩くことを学ぶことのように考えてみましょう。最高の理学療法とサポートを受けても、進歩は日々気づきにくい小さな進歩であることが多いです。練習の一歩一歩がゆっくりと強さと自信を回復させますが、その瞬間は劇的に感じられません。同様に、セラピーであなたが行うすべての努力、セルフケアの行為、サポートグループで共有するたびに、脳と体が経験を処理する方法に微妙ですが意味のある変化が生まれます。これらの変化は、今はイライラするほど小さいように感じられるかもしれませんが、徐々に蓄積されて、あなたの人生に新しいパターンを生み出します。

「他人の行動の影響に対処する」必要があることであなたが感じている疲労感は、トラウマからの回復の特に辛い側面を物語っています。他人のせいで自分がこれだけの努力をしなければならないというのは、とても不公平だと感じるかもしれません。このフラストレーションは完全に正当なものです。あなたはこの重荷を選んだわけではないのに、それを背負わなければならないのです。この不公平さを認めると同時に、この不公平さにもかかわらず、回復しようとするあなたの努力が驚くべき強さを示していることを認識することが重要です。

治癒は、私たちが期待するような形では起こらないことがよくあります。進歩とは、必ずしも劇的に良くなることではありません。時には、困難な瞬間からより早く回復したり、以前よりも少しだけ平穏な日々を送ったりするなど、微妙な変化に気づくことです。これらの小さな変化は、取るに足らないように思えるかもしれませんが、実際には神経系が新しい反応パターンを学習している兆候です。

セラピーやサポート グループなどの従来のアプローチが不十分だと感じる場合は、追加または代替の治療法を模索すると役立つ場合があります。生存者の中には、次のようなアプローチにメリットを感じている人もいます。

-   [トラウマに配慮したヨガ](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fpsychcentral.com%2Fhealth%2Fwhat-is-trauma-informed-yoga&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=4f1c5c03-04f7-444b-b199-3195fc29e1a4&sig=6c2b692809033572cb949fed38c9cf229afc099eda185f75b5a327bc698841a0)や運動の実践は、身体に蓄積されたトラウマの解消に役立ちます。
-   [アートセラピー](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fpsychcentral.com%2Fptsd%2Fart-therapy-for-trauma&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=4f1c5c03-04f7-444b-b199-3195fc29e1a4&sig=bd40718a1a2e2fee3cf9c6d31e44d914c6a209d4df125d4b81ba295d75495d2d)や、さまざまな方法で感情に触れる他の創造的な表現
-   [EMDR](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fmy.clevelandclinic.org%2Fhealth%2Ftreatments%2F22641-emdr-therapy&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=4f1c5c03-04f7-444b-b199-3195fc29e1a4&sig=87df9eaeae9b98ec14c91eafbe3044f579089321aeebf3357cd4b46ce26ac1ea)または他の専門的なトラウマ療法は、脳がトラウマ的な記憶を処理する方法に作用します
-   難しい考えや感情との新しい関係を築くのに役立つ[マインドフルネスの](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.psychologytoday.com%2Fus%2Fblog%2Fchoosing-your-meditation-style%2F202006%2Ftrauma-informed-mindfulness%3Fmsockid%3D1103576693d9679310b645d892bb66b2&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=4f1c5c03-04f7-444b-b199-3195fc29e1a4&sig=2f849369131d844403b1b1a61c202a0ece56359b8b00bce65d671d6f2baa559d)実践

また、癒しは私たちが使うテクニックだけの問題ではないということも考慮する価値があります。それは、私たちの経験と共存しながら、日常生活への影響を徐々に減らしていく持続可能な方法を見つけることです。これは、癒しが直線的ではないことを理解することを意味します。ある日は他の日よりも良くなりますが、それは普通のことです。目標は、決して苦労しないことではなく、平和とつながりの瞬間をどんどん増やすことです。また、境界線を設定する、自己思いやりを実践する、または単に困難な日を乗り切るなどの小さな勝利を含めるように進歩を再定義することも意味します。これらの瞬間は、たとえそれが記念碑的なものと感じられなくても重要です。トラウマからの回復を超えた経験のためのスペースを生活の中に作ることも役立ちます。癒しの旅を尊重しながら、他の分野での喜び、つながり、成長のための余地を確保します。

セラピストやサポート グループとこれらの気持ちを共有することをお勧めします。治療のアプローチを調整したり、治癒に取り組む新しい方法を見つけたりすることで、進歩が停滞しているように感じるときに役立つことがあります。また、治癒の過程におけるこの特定の時点、つまり疲れを感じながらも前進する決意を理解している他の人とつながることも検討してください。

このプロセスで疲れ果てているからといって、回復に失敗しているわけではありません。それは、あなたが信じられないほど懸命に努力してきたということです。あなたのフラストレーションは当然のものであり、この旅をそれほど圧倒的ではなく、より管理しやすいものにする方法を見つけるためのサポートを受けるに値します。私たちに連絡していただき、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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\[Image: Chile\]Chile

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Australia\]Australia](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=bo)[\[Image: Canada\]Canada](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ca)[\[Image: Colombia\]Colombia](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=co)[\[Image: Costa Rica\]Costa Rica](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=cr)[\[Image: Cuba\]Cuba](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=gt)[\[Image: Honduras\]Honduras](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=hn)[\[Image: Ireland\]Ireland](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ie)[\[Image: Japan\]Japan](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=nz)[\[Image: Panama\]Panama](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=py)[\[Image: Peru\]Peru](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=pr)[\[Image: Spain\]Spain](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407?country=ve)

日本語

[English](/en/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407)[Español](/es/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407)[日本語](/ja/answer/ive-been-working-hard-on-healing-through-therapy-for-years-practicing-self-care-and-recently-joined-a-support-group-i-even-tried-pursuing-legal-action-but-it-didnt-work-out-despite-trying-everything-thats-recommended-i-feel-like-these-efforts-have-only-helped-a-little-im-exhausted-from-constantly-having-to-deal-with-the-impact-of-someone-elses-actions-how-do-i-move-forward-with-my-life-407)

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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