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It’s My Life Now

S E C O N D E D I T I O N

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It’s My Life Now

S E C O N D E D I T I O N

Starting Over After an

Abusive Relationship or

Domestic Violence

Meg Kennedy Dugan & Roger R. Hock

RT53251_Discl.fm Page 1 Tuesday, March 14, 2006 10:25 AM

Published in 2006 by

Published in Great Britain by

Routledge

Routledge

Taylor & Francis Group

Taylor & Francis Group

270 Madison Avenue

2 Park Square

New York, NY 10016

Milton Park, Abingdon

Oxon OX14 4RN

© 2006 by Meg Kennedy Dugan and Roger R. Hock

Routledge is an imprint of Taylor & Francis Group

Printed in the United States of America on acid-free paper

10 9 8 7 6 5 4 3 2 1

International Standard Book Number-10: 0-415-95325-1 (Softcover)

International Standard Book Number-13: 978-0-415-95325-2 (Softcover)

Library of Congress Card Number 2005030193

No part of this book may be reprinted, reproduced, transmitted, or utilized in any form by any electronic, mechanical, or other means, now known or hereafter invented, including photocopying, microfilming, and recording, or in any information storage or retrieval system, without written permission from the publishers.

Trademark Notice: Product or corporate names may be trademarks or registered trademarks, and are used only for identification and explanation without intent to infringe.

Library of Congress Cataloging-in-Publication Data

Dugan, Meg Kennedy.

It's my life now : starting over after an abusive relationship or domestic violence / Meg Kennedy Dugan, Roger R Hock.-- 2nd ed.

p. cm.

Includes bibliographical references and index.

ISBN 0-415-95325-1 (pb : alk. paper)

1. Abused women--Life skills guides. 2. Separation (Psychology) 3. Single women--Life skills guides. I. Hock, Roger R., 1948- II. Title.

HV6626.D84 2006

362.82'924--dc22

2005030193

Visit the Taylor & Francis Web site at

http://www.taylorandfrancis.com

Taylor & Francis Group

and the Routledge Web site at

is the Academic Division of Informa plc.

http://www.routledge-ny.com

Dedication

For our loving, supportive,

and patient spouses,

David S. Dugan and Diane Perin Hock.

This book is also dedicated

to survivors of relationship abuse

and domestic violence

who are, or will be,

on the path toward healing.

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Contents

Acknowledgments ix

Introduction xi

Self-Exploration “Healing in Progress” xix

Part I: Looking Back

1

1. Were You in an Abusive Relationship? 3

Self-Exploration I “Abusive Behaviors Inventory” 16

Self-Exploration II “Abusive Behaviors Analysis” 17

2. Are You Out of Danger Now? 21

Self-Exploration “Assessing Your Safety” 34

3. How Could This Have Happened? 39

Self-Exploration “Stereotypes Your Abuser

Believed” 46

4. The Hidden Horror: Sexual Abuse 49

Self-Exploration “Self-Talk” 61

5. How Could You Have Loved an Abuser? 63

Self-Exploration “Why You Loved Your Abuser” 69

6. Abuse of Men by Women, and Abuse in Gay, Lesbian,

and Transgender Relationships 71

Self-Exploration “Your Unique Challenges” 80

vi

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vi i It’s My Life Now

Part II: Now

83

7. Losing Your Partner, Your Dream, Your Life 85

Self-Exploration “Expressing Your Feelings” 94

8. When Feelings Overwhelm You 97

Self-Exploration “Assessing Your Feelings” 108

9. Signs of Unfinished Healing 115

Self-Exploration “Assessing Your Healing” 123

10. What About the Children? 127

Self-Exploration “Child Assessment” 140

11. The Reactions of Others 143

Self-Exploration “Evaluating Your Friendships” 152

Part II : Looking Forward

155

12. Practical Considerations 157

Self-Exploration I “The Practical Side of Healing” 166

Self-Exploration II “Just How Much Money Do You

Need to Survive?” 168

13. Beginning to Heal 173

Self-Exploration “Do You Need Professional Help?” 181

14. Believing in Yourself 185

Self-Exploration “Who Are You?” 191

15. The Temptation to Go Back 193

Self-Exploration “Considering Your Options” 201

16. Is Your Abuser Still in Your Life? 203

Self-Exploration “Planning Ahead for Contact” 210

17. Loving Again 213

Self-Exploration “What to Look for and What to

Avoid” 221

Postscript 223

Resources 225

Index 227

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Acknowledgments

Many thanks to George Zimmar, publishing director at Routledge,

for his support and encouragement on this project. We would also

like to thank Patricia Connolly and Takisha Jackson for their talented and expert manuscript editing.

Meg Kennedy Dugan extends her deepest gratitude and her per-

sonal appreciation to her family for their continued love, support, and guidance. Roger Hock expresses his heartfelt thanks to Diane

Perin Hock and Caroline Hock who lovingly and unselfishly endured

the necessity of a temporary decrease in their treasured time together as a family during the writing and preparation of this book.

ix

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Introduction

T his book is for survivors who have recently left abusive relationships. It is a guide to help you through your transition to a new life, a life free of abuse, violence, and fear. This can be an exciting time for you; yet, as you know, it is also a period of readjustment, insecurity, anger, confusion, self-doubt, and, often, scary reentry into a new world. These feelings may emerge immediately after the relationship,

or they may take months or years to surface.

Most books, articles, and other sources of information about

domestic violence focus on the abusive relationship itself: how to know if you are in one, why people stay in violent relationships, why

you should leave, how to get out, and so on. Rarely is adequate consid-

eration given to what many see as one of the most critical times for a

survivor of an abusive relationship: the time after the survivor leaves.

Not all abuse is perpetrated by men against women in heterosex-

ual relationships. Unfortunately, women sometimes abuse men, and

abuse and violence also occur in gay, lesbian, and transgender rela-

tionships (these instances of abuse are specifically discussed in this

second edition in chapter 6, “Abuse of Men by Women, and Abuse

in Gay, Lesbian, and Transgender Relationships”). However, it is important to remember that abuse by men against women is the most

common form of relationship violence. Consequently, this book’s pri-

mary focus is on women as victims and survivors. This in no way

negates the horror of abuse in other partnership configurations. Anyone who has suffered from relationship abuse and domestic violence will find information throughout this book relevant and helpful.

xi

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xi

It’s My Life Now

Those who have never experienced an abusive or violent relation-

ship often believe that once survivors find their way out, all difficulties are solved: life is good, they are safe, and recovery will be swift. But survivors soon learn that leaving in itself is not the end

of the nightmare. It is the beginning of a difficult, yet fulfilling and rewarding journey toward healing and happiness. This book can

serve as your guide.

We have divided the book into three time frames that are relevant

to the healing process for survivors of abuse: Part I, “Looking Back”

(chapters 1 to 6), Part II, “Now” (chapters 7 to 11), and Part III,

“Looking Forward” (chapters 12 to 17).

As you look back on your unhealthy relationship, your first step

toward healing is acknowledging to yourself that you have indeed survived an abusive relationship. You may have no doubt that you

were in an abusive or violent relationship. On the other hand, you

may be hesitant to define your relationship in those terms. Now that

you are out, feelings may be surfacing that tell you your relationship

was much worse than “just difficult.” Chapter 1, “Were You in an

Abusive Relationship?” assists you in reviewing the characteristics and behaviors of abusive relationships. It will help clarify the nature of your relationship and help you move forward.

The next step in your journey is ensuring your safety. As survivors

of violent relationships know, abusers can be just as dangerous or pose an even greater threat after the relationship ends. Chapter 2,

“Are You Out of Danger Now?” offers some guidelines for maximiz-

ing your level of personal safety. This is a crucial component in your

process of emotional healing.

It’s safe to say that an epidemic of domestic violence exists. So, why isn’t more being done to reduce it? Only recently has this form

of abuse received widespread attention from the media. Chapter 3,

“How Could This Have Happened?” examines many of society’s

expectations for men’s and women’s roles in life and relationships,

which, combined, have generated an unfortunate tolerance for

relationship violence. Examining gender stereotypes may help you understand how these abusive practices could have existed and been

overlooked for so long.

Chapter 4, “The Hidden Horror: Sexual Abuse,” addresses the

devastation of sexual violence in abusive relationships. Healing from

your relationship is even more difficult if it included sexual abuse.

Many survivors may not recognize or acknowledge they have been

sexually abused by their partners. Rape and other forms of sexual

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Introduction xi i

abuse are emotionally devastating experiences. If sexual abuse was

part of the violence you experienced, you may experience an extra

layer of pain and distress. You can get past this too, but some addi-

tional steps may be necessary.

Your current challenges begin with chapter 5, “How Could You

Have Loved an Abuser?” which discusses a confusing and often painful

obstacle in your healing process: lingering feelings of love for your ex-partner. How is this possible? You were abused! Shouldn’t this knowl-

edge destroy any feelings of love or affection you may have once felt?

Human emotions are not always “clean” and logical. In reality, many

survivors of abusive and violent relationships continue to feel love for their partners after leaving. Discovering why you have these feelings

and what they mean will empower you to move beyond them.

The possibility of abuse and violence exists in all intimate relation-

ships. Chapter 6, “Abuse of Men by Women, and Abuse in Gay, Les-

bian, and Transgender Relationships,” new to this second edition of

It’s My Life Now, focuses on those of you who do not fall into the traditional abusive-relationship roles of female as victim, male as abuser.

This includes female-on-male abuse and abuse in same-sex relation-

ships. For you, surviving and escaping your abusive partner, as well as recovering and regaining your life after leaving, often involve unique

and sometimes even more difficult hurdles than those faced by survi-

vors of the more typical male-on-female abusive relationships.

You may also notice you are experiencing a sense of loss and grief.

These feelings are a normal part of losing any intimate relationship,

even one that was painful and destructive. Relationships are complex, and, in some ways, violent ones are even more complex than

healthy ones. Chapter 7, “Losing Your Partner, Your Dream, Your

Life,” focuses on how the sense of loss you experience after an abu-

sive relationship ends can, ironically, feel as distressing as losing a healthy relationship.

Now that you are out and in relative safety, you will begin to feel

emotions that were not possible to feel when your main focus was

survival. It is very common for survivors to experience intense anger,

depression, and guilt after leaving an abusive relationship. Again, these feelings can be very uncomfortable and may be more difficult

to work through than you expected. Nevertheless, they are a normal part of this painful transition. They are part of allowing your-

self to feel again. Chapter 8, “When Feelings Overwhelm You,” will

guide you through emotions that may feel too strong and will help

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xiv It’s My Life Now

you regain those you have lost. Healthy emotional functioning is an

important turning point on your path to recovery.

So, how much healing remains for you? What are some indicators

that you still have work to do in your healing process? Chapter 9,

“Signs of Unfinished Healing,” will help you take a step back and

consider some emotional and behavioral signposts along your path

to healing. How are you feeling about yourself? How are you inter-

acting with others? How are you functioning on a day-to-day and

even hourly basis? What activities are you enjoying? Being attentive

to these thoughts and actions can help reassure you that the healing

process has begun.

Sometimes, survivors need to consider other important people in

their lives as they are healing. Chapter 10, “What About the Chil-

dren?” focuses on children who may have been part of your abusive

relationship. Most likely, they were victims too, either directly as the recipients of abuse, or indirectly as they observed the terrible events occurring in their home. Now they need support from you and protection from the violent ex-partner. You need to help them cope with

what has happened. Dealing with the effects of the abuse in your children’s lives can be complicated and emotional.

After you leave a violent relationship, you hope your friends, fam-

ily, and coworkers can offer the support you so desperately need.

Unfortunately, this is not always the case. Many people are so uncom-

fortable with the idea of relationship abuse that they retreat from it

and from you. Others may not accept or understand what you have

been through; they may even blame you. Part of your healing process

is deciding which people to allow into your life. In addition, you need to be prepared to deal with those who withdraw from you, disappoint you, or are unable to offer the support you thought you could

count on. Chapter 11, “The Reactions of Others,” explores the dif-

ficult process of dealing with the reactions of others in your life.

Although healing your psychological and emotional wounds is

your chief concern, you may find that many external, practical mat-

ters feel equally pressing as you begin to look toward a happier future.

In the aftermath of an abusive relationship, many survivors must face

difficult and often complex legal and financial challenges. These may

include child custody and visitation arrangements, divorce proceed-

ings, property and support disputes, and credit hassles, to name a few. Chapter 12, “Practical Considerations,” discusses the practical

considerations you may be facing and offers guidance in finding the

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Introduction xv

professional assistance you may need. Handling these issues effectively will help keep them from interfering with your healing.

What specific steps should you take toward emotional healing?

Chapter 13, “Beginning to Heal,” focuses on three of the most inca-

pacitating emotions most domestic violence survivors face: anger, depression, and anxiety. It is important for you to recognize these feelings, assess the extent to which they may be affecting you, and take the appropriate actions to address them. You may find that you

are perfectly capable of dealing with your intense emotions on your

own. However, many survivors whose emotions begin to interfere

with healing and moving on with their lives find that their healing process benefits greatly from the guidance of a trained professional counselor.

A major casualty of abuse is self-esteem. Many survivors judge themselves unworthy of love and respect. Rebuilding self-esteem

begins with careful assessment of who you are now and whom you

want to become. Chapter 14, “Believing in Yourself,” will assist you in examining your feelings and perceptions about yourself. As

you begin to reestablish a positive self-concept, you will realize you

deserve much more from a partner. You deserve to be treated with

respect and kindness. It’s not about finding a perfect, fairy-tale life. It is about knowing what you can and should expect from an intimate

relationship and making sure that you get it.

For some survivors, one of the most confusing issues following an

abusive relationship is the temptation to return to an abuser. Your

ex-partner wants you to come back and is probably saying all the

“right” things about changing, being so sorry, and how it will never

happen again. Sometimes those words can sound so convincing! In

fact, you may have left in the past, only to return to watch the ten-

sion build and the abuse and violence begin again. Your friends and

relatives are stunned, anxious, and disbelieving when you mention

you are thinking of going back. Chapter 15, “The Temptation to Go

Back,” examines the reasons why you may be tempted at times to return to your abuser. It also helps remind you of the reasons why

you left. Making the right decision about returning to an abusive partner is a crucial step in regaining control over your life.

One of the most complicated and painful situations in the after-

math of an abusive relationship is an ex-partner who is still in your

life. If you had children together, you may still have contact, either

in person or indirectly through your children. If you live in the same

community, you may run into your abuser now and then in any

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xvi It’s My Life Now

number of circumstances. Chapter 16, “Is Your Abuser Still in Your

Life?” will help you anticipate these contacts, maintain your safety,

and protect yourself from further pain and abuse.

Can you ever love again? The answer is yes! However, a destruc-

tive relationship usually leaves the survivor with the very real fear of repeating the cycle. Healing from the abuse and moving on involve

recognizing and avoiding potentially unhealthy relationships. Finding

love again as a survivor of relationship abuse or domestic violence is

the theme of chapter 17, “Loving Again.”

You are not alone. Many others have survived abuse and violence

and regained their lives. Because abusive relationships are so terri-

bly common, many sources of help and information are available to you as you travel along your difficult postrelationship path. The

“Resources” section at the end of the book offers Internet sites and

telephone hotlines to assist you in finding the support you may want

and need.

Your new life may seem frightening, confusing, and overwhelm-

ing right now, but you are probably farther along the path to healing

than you think. It is possible to believe in yourself, have a healthy intimate relationship, and be happy. Although the road may seem long and your destination may not be in sight quite yet, it exists. It is just around the corner.

Caution: As you are reading this book, you may find an increase in intensity of certain symptoms resulting from your experience of

abuse. Additionally, you may sense the appearance of new, uncom-

fortable symptoms. These are usually signs that healing is taking place. However, if, as you read through these chapters and work on

the Self-Exploration exercises, you begin to feel more depressed, anx-

ious, or angry, or if you begin to question your control over your emotions, you may need to consider obtaining professional counseling to help you take full advantage of this book and begin to move

forward in your life.

You should also be aware that parts of this book may be more difficult for some of you than for others. Many survivors, as a result

of the abuse, may find problems with their ability to gauge correctly

their own and others’ emotions and actions. Many survivors require

a somewhat longer time period to process information; their memory

may be a bit impaired temporarily; and they may have difficulty judg-

ing when people are angry, sad, or otherwise distressed. In addition,

some survivors experience a period of numbness, as though they are

out of touch with their own emotions.

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Introduction xvi

If you find these issues are preventing you from working on your

healing process, you may want to take some time to calm your trou-

bling emotions before setting out on your journey through this book.

Some very basic techniques may help with this, including creating a

more structured and predictable routine for yourself; relaxation and

breathing techniques; going for walks or other mild physical exercise;

or working to “slow down” a bit in your day-to-day, minute-to-minute

life. For example: Here’s one technique that many people find helpful

when they feel that life or their emotions are becoming overwhelm-

ing. It’s called progressive muscle relaxation.

Progressive muscle relaxation (PMR) is a proven technique for

reducing tension in your body. PMR involves tensing and relaxing muscle groups throughout your body, one group at a time. It can be

particularly helpful if you store stress in your body. It is also espe-

cially helpful when you are having difficulty falling asleep at night.

It’s best if you can listen to the following instructions while you are relaxing, so you might want to record this text or have a friend read

it to you.

Sit in a comfortable chair or lie on the floor or a bed. Begin

the process by tensing your right foot and holding that ten-

sion for a slow count of five. Then release the tension in your

foot and completely relax it for another count of five. Next,

tense the muscles of your right ankle for a count of five and

relax it for a count of five. Now tense, then release, your

right calf muscles in the same way. After you finish tensing

and relaxing all the muscles in your right leg, move onto your

left foot and leg. Slowly continue this progressive tensing and

releasing of individual muscle groups until you have covered

your entire body from your toes to your scalp. The chart

below will guide you through all your muscle groups in the

recommended sequence.

Be sure to include all of the following areas when per-

forming PMR techniques. For each muscle group, remember

to tense and relax for a count of five each.

• Right foot

• Left calf

• Right ankle

• Left thigh

• Right calf

• Buttocks

• Right thigh

• Back

• Left foot

• Stomach

• Left ankle

• Chest

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xvi i It’s My Life Now

• Right hand

• Shoulders

• Right wrist

• Neck

• Right forearm

• Face

• Right biceps

• Jaw

• Left hand

• Tongue

• Left wrist

• Forehead

• Left forearm

• Scalp

• Left biceps

Be sure to include every muscle group. Do not rush through

the process by tightening your entire leg or arm. Take each

individual part separately. For example, tense and release

your hand, then your wrist, then your forearm, and then

your biceps.

Try PMR for a few weeks. As with all relaxation tech-

niques, it might take a while to learn to relax completely. If

unwanted thoughts enter your mind as you are going through

the process, gently push them out and focus on your body.

Do not become angry or upset if you lose your focus. It

takes time, but once you are skilled at PMR, it can be a great

weapon against stress.

Note: The quotes at the beginning of each chapter represent actual comments from survivors of relationship abuse and domestic violence. However, the names have been changed and, in some cases,

paraphrasing has been used to ensure confidentiality and protect the

identities of the survivors concerned.

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SELF-ExPLORATION

Healing in Progress

Where wil you be in five years?

A helpful way to assess your perception of the future is to imagine in

some detail where your life will be in five years. The following exer-

cise will help you consider your goals and your belief in your ability

to obtain them. Describe as much as you can about how you see your

life five years from now in each of the following categories.

Note: The time needed to heal varies from person to person. Many of the exercises in this book suggest that you repeat them in about a

month. However, you should feel free to extend that interval to six

weeks, two months, or even six months if it better fits your personal

pace of healing. It is also perfectly appropriate to repeat the exercises more than once each month if you wish.

Job or Career _______________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Intimate Relationship ________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Family Life _________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

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Friendships_________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Physical Appearance ________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Other Issues that Apply to You Personally

1. _________________________________________________________

_________________________________________________________

2. _________________________________________________________

_________________________________________________________

3. _________________________________________________________

_________________________________________________________

Now that you have finished describing your perceived future, spend

some time reviewing it. How does it make you feel? Do you feel happy

and enthusiastic about the future you envision? If you do, that’s great!

You are on the right track. On the other hand, if you feel discour-

aged by your view of where your life is going, you need to work on

starting over and healing from the abuse. We recommend that you

repeat this exercise in about a month and periodically throughout

your healing process. Comparing your answers over time will allow you to see changes and progress in your views about yourself, your

life, and your healing. We wish you all the best on your journey to

your new life.

Meg Kennedy Dugan

Roger R. Hock

xx

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PART

I Looking Back

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1Were You in an Abusive

Relationship?

I’d heard a lot about abusive relationships, but I didn’t

think it applied to my situation. There were a lot of good

times.

Mary, age 20

I never thought it would happen to me. I come from

a good family, no abuse, and no neglect. My family and

friends loved him. I figured the problem was me.

Sharon, age 32

Myth: A relationship is only abusive if it involves physical violence.

Myth: All people who become involved in abusive relationships

grew up in abusive families.

Myth: Victims who don’t leave an abusive relationship right away

must have something wrong with them.

3

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It’s My Life Now

N o one has ever developed a single definition of relationship abuse.

Each intimate relationship is unique and each abusive intimate rela-

tionship is unique too. However, as you look back on your relation-

ship, you will discover certain signs, clues, and characteristics that

should help you decide if yours was an unhealthy or abusive relation-

ship. Two significant indicators are common to virtually all cases of

relationship abuse.

Defining Abuse

First, relationship abuse usually involves a pattern of abusive events.

Except in rare cases, a single incident usually does not constitute abuse. Instead, victims typically experience a repetitive, cyclic pattern of destructive or violent behaviors that tend to escalate over time.

Second, abusive relationships are based on power and control. The abuser’s goal is to insure that he is in complete control of you and of the relationship. Your ex-partner’s controlling tactics may be subtle

and not easily recognized. You may have thought that his taking con-

trol of your time, friends, and daily activities was a sign of caring or wanting only the best for you. As time went by, however, the control

you once had over your life disappeared. Gradually, using a wide range of strategies, your ex was able to render you powerless and place himself in control of the relationship.

Although all abusive relationships share these two characteristics,

the specific behaviors used by abusers to achieve their goals vary greatly. At the beginning of your relationship, you may not have even

noticed the negative behaviors. You may have even felt that some of

the behaviors seemed loving and attentive. Your ex-partner was so

jealous of your time it seemed extreme, but he convinced you it was

because of how much he loved you. Your ex was probably around vir-

tually all the time and told you that he couldn’t stand to be without

you. He seemed to put you on a pedestal. The relationship developed

quickly and when you were not together, he frequently called or e-

mailed you. You may have thought at the time that this was the best

relationship of your life.

Slowly, however, some of those wonderful things began to change.

Perhaps you felt as if your ex-partner wanted to move ahead in the

relationship too quickly. He may have pressured you into spending

all your time together to the exclusion of other friends and family

members. After the times you were apart, he constantly asked where

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Were You in an Abusive Relationship? 5

you had been and what you had been doing. And sometimes this questioning may have erupted into outbursts of anger and jealousy.

Next, you may have noticed that your ex was becoming more criti-

cal of you. The criticism may have been about whom you went out

with, the way you dressed, how you paid the bills, or how you deco-

rated your home. Each time, he followed the criticism by saying he

was only telling you these things to “help you.” And each time your

ex once again professed love for you.

At this point, you may have grown a bit concerned, but probably

passed it off as some sort of stress your abuser was under. He apolo-

gized for the jealous outbursts and promised it would never happen again. He convinced you not to worry. But as the criticism continued,

you may also have begun to feel critical of yourself and your own

activities.

Slowly, you began to realize that the troubling behavior was not

going away; it was getting worse; it was becoming abusive. Still, even

as this negative behavior increased, you might not have recognized

it as abuse. You may not have liked what your ex-partner did or said

to you; you may have felt hurt and unhappy, but you rationalized it

as a “normal” part of a relationship; a problem that the two of you

would work out somehow. Or you may have felt you were somehow

to blame and if you could just figure out how to change yourself, your

abuser’s behavior toward you would change as well.

As the relationship continued, you probably read or heard stories

about domestic violence and abuse. These were usually horrific stories

such as a victim who was murdered by a partner or a victim whose

partner’s violence sent her repeatedly to the emergency room. These

extreme examples of abuse may have made it even more difficult for

you to label what was happening in your relationship as abuse. The

abuse in your own life may have taken forms that were initially much

less obvious. Whether or not you experienced physical abuse, you may have been the victim of verbal, emotional, sexual, or spiritual

abuse. You may have never experienced any physical violence at all,

and yet you survived an extremely abusive relationship.

If you were the victim of abuse in childhood or in an earlier rela-

tionship, the process of recognizing the abuse may have been a bit

different. If all you had ever known were abusive relationships, you

may have had extra difficulty recognizing a problem existed. If you

had been abused in previous relationships, you may have hoped this

one would be better, but you may not have even realized what consti-

tuted a healthy, nonabusive relationship.

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It’s My Life Now

Because of your past abusive experiences, you may have believed

you were just overreacting. Your abuser may have used his knowl-

edge of your past abuse to minimize the seriousness of his own abu-

sive behaviors. Your ex may have pointed out all the “nice” things

he did for you and how you were imagining these problems because

you were “oversensitive.” You may have needed a very long time to

realize that this was indeed abuse, that it was wrong; and that you

deserved better.

Moreover, part of the problem victims often have in identifying

an unhealthy relationship or a violent partner is that no abusive rela-

tionship is abusive all the time. Instead the abuse or violence tends to occur in a cycle, alternating between good times and terrible times.

This is commonly referred to as the “cycle of abuse”: The cycle con-

sists of what is called a “honeymoon” phase, a “tension-building phase,” an abusive “explosion,” followed by a return to a “honeymoon.” This pattern then repeats itself over and over.

The Cycle of Abuse

For some victims, the cycle of abuse disguises an abusive relationship until the violence becomes extreme. This is because, typically,

the abuse increases very gradually over time, making it difficult to

recognize exactly where or when it began. Even if a relationship is

frequently violent, there are usually periods when no overt violence

is occurring. The violence and abuse typically follow a fairly predict-

able pattern, or cycle. If you had never been abused before, it may

not have crossed your mind that there was any reason for concern.

However, after a while, something happened that created tension to

build between you and your partner. It may have been a simple dif-

ference of opinion, a disagreement over a purchase or an activity, or

just an argument about a controversial subject. Whatever the issue, it

didn’t seem like a big deal, but it disrupted the harmony in your new

relationship. You expected that the problem would be resolved by talking about it, by working it out between the two of you. However,

that didn’t happen and the tension persisted. The only way you were

able to regain the harmony was to “give in” to his position. You prob-

ably felt unheard and discounted by your abuser, but it seemed really

no big deal and if “giving in” ended the discord, it was worth it. So,

after you found a way, at least on the surface, to make the problem

go away, the loving, harmonious atmosphere returned. The “honey-

moon” phase of the cycle was beginning again.

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Were You in an Abusive Relationship?

The Healthy Relationship

HONEYMOON

PROBLEM-SOLVING

TENSION-BUILDING

The Cycle of Abuse

HONEYMOON

EXPLOSION

TENSION-BUILDING

(ABUSE, VIOLENCE)

But it was only the beginning. After a while another event occurred

that once again created tension between you. The same thing hap-

pened again only this time there was an explosion: Your ex-partner

yelled at you, ridiculed you, threatened you, insulted you, or carried

out some other abusive acts. You were caught off guard and you did

whatever you had to do to calm things down. And then, again, for

days, weeks, and even months, things were good again; the “honey-

moon” returned.

As time passed, this cycle continued, and each time the explosion

was worse. The tension always ended in abuse. What began as insults

became threats of physical violence or violent acts. Always after the

abuse, the “honeymoon” would begin again. Your ex-partner said he

was sorry, apologized, promised it would never happen again, and

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8

It’s My Life Now

The Roller Coaster of Abuse

TENSION BUILDING

HONEYMOON

EXPLOSION, THEN HONEYMOON BEGINS AGAIN

asked for forgiveness. He was repentant; and maybe even bought you

flowers or other gifts. You felt a strong need to make things better and would do everything humanly possible to restore the peace.

Things would settle down although you began to feel that even in

these “good” times you were always walking on eggshells, constantly

worried about the next abusive outburst. Nevertheless, compared to

the other phases of the cycle, this felt like a honeymoon, and you hoped it would last. But it didn’t.

An alternative way to visualize the cycle is to think of a roller coaster. During the “highs” you felt on top of the world, but at the

lowest points you couldn’t see any way out. Each time you started

that long “free fall” toward the explosion, you never knew what frightening events would be next. After the explosion, the terrible

“ride” would begin again.

Emotional Abuse

If you are like many women who have survived an abusive relation-

ship, you may find that, paradoxically, the physical abuse feels some-

how less damaging in the long run than the emotional abuse you endured. Emotional abuse is so insidious and psychologically devastating that it can take the longest time to heal. Bruises, cuts, or even broken bones often mend faster than the wounds of emotional abuse.

Your partner probably had many strategies to take control of and manipulate your feelings and emotions.

Did your abuser make you feel unworthy of love? Did he work to

convince you that you were stupid, ugly, or fat? Through these tac-

tics, your ex persuaded you that no one would ever find someone like

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Were You in an Abusive Relationship?

you attractive. By doing this, he was working to guarantee that you

would stay with him.

Did your abuser make you feel that the abuse was really all your

fault? He probably tried to make you believe that something must be

wrong with you because, otherwise, the abuse would stop. You came

to believe that if you were only more patient, better organized, a bet-

ter lover, or somehow different, the abuse would stop. But no matter

what you did, the abuse continued. You slowly began to feel worth-

less, hopeless, and helpless.

After each incident of abuse, your partner probably tried to make

it seem as though you caused it. It may have gone something like this:

“I’m so sorry but if only you hadn’t …” This created a way to seem repentant while telling you it was all your fault.

Your ex-partner may have threatened you if you didn’t do exactly

what he wanted. Threats can be a devastating form of emotional abuse. Sometimes an abuser’s threats are overt and clear: “The next

time I see you talking to him again, I’ll fix it so you’ll never talk again.” Other threats, though, can be more veiled and subtle: “Sure,

go ahead and go out tonight, but I hope your cat will be OK while

you’re gone.”

Also, your abuser probably minimized the extent of the abuse in

numerous ways. After an assault he may have told you that it wasn’t

all that bad; that you didn’t look very damaged; that you were just

a big baby. This tactic had the power of making you feel as though

you were exaggerating the incident, but also let you know that if this

wasn’t “all that bad,” much worse things were possible.

Here is a partial list of actions that constitute emotional abuse:

• Entitlement (“I have a right to sex”; “I expect you to do what I

say.”)

• Withholding (“I don’t need to tell you what I’m thinking or feel-

ing”; “Why would I want to make love with someone like you?”)

• Emotionally misrepresenting (“You’re not hurt, what a joke.

You’re just being too sensitive.”)

• Not taking care of himself (doing drugs, engaging in high-risk

behaviors such as driving recklessly, not seeking medical care,

not bathing)

• Withholding help (with money, chores, childcare)

• Acting out excessive jealousy

• Threatening self-injury or suicide

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It’s My Life Now

• Threatening to hurt or kill you, your friends, relatives, or pets

• Controlling you (taking control of where you go, whom you

see, what you do, all the decisions in your life, both the life you

shared and your own life)

Verbal Abuse

Your partner may have abused you with words rather than, or in addition to, physical or emotional violence. Attacks of verbal abuse

may have been directed at you face to face, or might have been in

the form of negative, degrading comments about you to others. Your

partner may have belittled and humiliated you in front of others or suggested to others that you were being unfaithful to him, even

though this was not true.

Verbal abuse can be extremely painful, and its damaging effects

long lasting. As with physical violence, verbal abuse can take many

different forms, but the result was to change your view of yourself. It may have been designed to make you feel afraid and powerless. It may

have focused on making you feel worthless and somehow to blame

for what your ex was doing to you. It may have also been intended

to convince you that you were small, unworthy, unattractive, stupid,

insensitive, and so on, and that no one but him would ever love you

(see previous section, “Emotional Abuse”).

Here is a partial list of behaviors that are included in verbal abuse:

• Yelling

• Threatening

• Intimidating

• Ridiculing

• Name-calling

• Criticizing

• Accusing

• Insulting

• Humiliating

• Blaming

• Belittling

• Mocking

• Sarcasm

• Scorn

• Put-downs

• Disparaging

• Rejecting your

• Trivializing your

your ideas

opinions

needs and desires

Spiritual Abuse

Your partner may have found ways to exert control over you by exploiting ideas that are sacred to you: your spirituality, your personal values, and your philosophical beliefs. Did your ex ever try to

use religious writings to convince you that his abusive actions were

OK? He may have quoted passages from your religion’s sacred writ-

ings or your valued philosophical texts and interpreted them to imply

that you were his property; that you were supposed to abide by his

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Were You in an Abusive Relationship? 11

needs, and submit to his authority and power; that if you disobeyed,

you should be punished. No matter what spiritual convictions you

hold precious, your abuser may have attempted to minimize them,

thereby minimizing you.

In addition to using your religious beliefs against you, your abuser

may have denigrated nonreligious principles that are sacred to you.

These are beliefs that may be an integral part of your upbringing and

a solid part of who you are. Your convictions about your relationship

to other people, to animals, or to the environment are a few of the

beliefs that may have been fodder for his abuse.

Here are some examples of spiritual abuse:

• Trivializing your ideas, opinions, views, and desires

• Discrediting your values as unimportant, silly, or unrealistic

• Stating that his beliefs are the only “right” beliefs

• Using sacred texts to justify the abuse

• Using religion to justify the controlling behaviors

• Denying your religious beliefs

• Preventing you from attending religious services or participat-

ing in sacred ceremonies

• Preventing you from observing holy days and rituals

• Ridiculing your religion and religious beliefs

• Intimidating you with religion (“If you don’t do as I say, you’ll

go to hell.”)

• Defiling or destroying books and other materials that represent

your philosophical value systems

• Denouncing or rejecting your cultural or ethnic heritage

Physical Abuse

During the relationship you may have experienced physical violence

that you didn’t label as abuse at the time. Not all physical abuse entails broken bones, bleeding, or stitches. Most relationship violence causes damage that others cannot see, so they don’t even know it has

occurred. Abusers become experts at it. Just think, if your friends,

family, and coworkers could see the signs of your abuse on a daily or weekly basis, his secret would be out.

Your partner may have pushed or shoved or grabbed you to keep

you from leaving the room. He may have twisted your arm sufficiently to cause real pain, but didn’t leave a noticeable mark. If your ex threw you against a wall or pushed you to the floor, no one else

would have known. Maybe your ex strangled you so hard you were

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12

It’s My Life Now

gasping for breath, but didn’t leave any marks that would allow others to suspect what was really going on. When he did hit you hard

enough to leave bruises, he was careful to hit you only on parts of

your body that others would not see.

Below is a partial list of examples of physical abuse:

• Pushing

• Shoving

• Hitting

• Grabbing

• Choking

• Slapping

• Punching

• Biting

• Cutting

• Pinching

• Destroying property

• Hitting with objects • Hurting or killing pets

• Physically restraining (holding you down, pinning you against a

wall, preventing you from moving or leaving, etc.)

• Rape and other sexual coercive acts (see chapter 4, “The Hidden

Horror: Sexual Abuse”)

• Physical intimidation (towering over you, blocking your exit,

waving his fist, etc.)

A clear understanding of the many forms of relationship abuse

and the specific behaviors involved should be helpful in removing all

doubt that you were indeed in such a relationship. But beyond these

behaviors is the bigger picture of the relationship itself and the process by which the abuse began, continued, and escalated over time.

Why You Stayed

People have probably asked you, “Why didn’t you just leave?” Those

who have never been in an abusive relationship often find it very dif-

ficult to understand how hard it may have been to escape.

You know all too well there were many reasons you didn’t get out

sooner. Your ex promised to change. You wanted to believe him. You

may have thought you just needed to try a bit harder.

Perhaps every time there was an incident of abuse, your abuser told

you that it was due to some problem of his: depression, abuse suffered

in the past, stress at work. You may have thought that if only you

could help get the help he needed for those problems, things would

be better.

Perhaps your ex-partner blamed all the abuse on his drinking or

other drug abuse. You repeatedly tried to get him help for his alcohol

or other drug problems but nothing ever seemed to work. If it did

work, you found that although the abuse may have become more

subtle, it remained even after the substance abuse stopped.

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Were You in an Abusive Relationship? 13

You also may have worried that if you were to leave, what would

you do for money? You may have become dependent upon him for

your financial needs. Your ex may have manipulated it so his name

alone was on all the bank accounts.

Leaving might have meant that your children would not have both

parents in their lives. Your ex-partner may have told you that you would never get custody of the children. You were convinced that you could lose your children if you left, or that your kids needed two

parents in their lives.

How many times had your ex told you that you were useless, stu-

pid, or ugly and that no one else would ever want you? To you, leav-

ing him meant that if he was right, you might be alone for the rest of

your life.

And there were the threats. “If you ever leave me …” Your abuser

had always followed through on his threats in the past. You believed

he would follow through on these threats as well, even if he threat-

ened to kill you.

Or, perhaps it was because of how much you cared for him.

How Could You Have Become So Attached to Your Abuser?

You may have asked yourself how it was possible for you to have become so strongly attached to your abuser despite the abuse you suffered. If this was not your first serious relationship, you may feel that, paradoxically, this attachment was somehow stronger and more

difficult to break than previous nonabusive relationships. How could

this be?

Traumatic Bonding

Traumatic bonding is a theory that tries to explain why abusive relationships create such a powerful connection. Several factors have been identified that must be present for such a bond to form. First,

for traumatic bonding to take place a relationship must contain an

imbalance of power. Power has different meanings to different people, but generally it means that one partner is much more in control

of key aspects of the relationship. If your partner made all or most

of the decisions, controlled the finances, set himself up as the only

“authority,” intimidated you through threats or violence, or made you feel powerless in other ways, the power in your relationship was

completely lopsided.

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It’s My Life Now

The second factor in traumatic bonding is the sporadic nature of

the abusive behavior as was discussed earlier relative to the cycle of abuse. In most abusive relationships, the bad times are intermingled

with the good times. The abuse is usually preceded and followed by

very loving, giving periods. This pattern of on-again, off-again abuse

and affection is the strongest form of reinforcement.

The third factor in traumatic bonding involves a kind of denial.

For emotional self-protection, you told yourself, “It isn’t really all that bad.” You devised “excuses” to make the situation seem somehow better than it actually was. You may even have altered your attitudes about the violence itself or found new ways of thinking that

disguised the truth from yourself. You may have convinced yourself

that your ex-partner had every right to treat you that way because

you were late with dinner, forgot to pick up the dry cleaning, or didn’t get home exactly on time. You may have thought that if the

violence didn’t send you to the hospital, it wasn’t truly abuse.

Even beyond this, if the abuse was severe, you may have found ways of escaping the violence as it happened by imagining you were

outside of your body, looking down on the terrible scene that was

occurring. This is another psychological protection strategy called dissociation, and it is a powerful tool to create distance between yourself and the violence. Dissociation is discussed further in chapter 9, “Signs of Unfinished Healing.”

These forms of denial and distancing are forms of what psycholo-

gists call cognitive dissonance. In the case of abusive relationships, cognitive dissonance means that what was happening to you was so

horrible, so far removed from your thoughts and expectations about

the world, that it was dissonant, “out of tune,” with reality. Because

you were powerless to change the situation, you relied on internal,

emotional strategies to try to make it less dissonant, to make it some-

how fit. In other words, to survive, you literally had to change how

you perceived reality.

The last factor in traumatic bonding involves masking the abuse.

You may not have admitted the abuse to anyone, including yourself.

Or, as often happens, you may have escaped from it through alcohol

or other drugs. Drinking or using other drugs may have been a way

for you to self-medicate. While “medicated,” it seemed easier, both

mentally and emotionally, to hide from the abuse or violence. It might

have also been another way to deny that the problem was abuse and

blame the abusive behavior instead on drugs.

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Were You in an Abusive Relationship? 15

These four elements: unequal power, intermittent abuse, cognitive

dissonance, and masking techniques, often combine to create a traumatic bond with an abuser. Once this bond is established it becomes terribly difficult to break free of the relationship.

The Stockholm Syndrome

The Stockholm syndrome is another theory about how a person who

is being victimized may develop an attachment to an aggressor. This

theory grew out of a case in Sweden in 1973 in which bank robbers

had held a woman and three others hostage for six days. When they

were finally released, the female hostage found she had developed a

strong attachment, almost an infatuation, with her captor.

The Stockholm syndrome also assumes four conditions exist that

are similar, but not identical to traumatic bonding. One, victims are

threatened with death or great physical harm and perceive the perpe-

trator capable of acting on these threats. Two, victims see no means of escape and, therefore, perceive that their lives depend on the captor.

Three, victims feel isolated and hold little hope for outside interven-

tion from family or friends, and, four, the victimizer offers kindness

along with the violence, which increases the victims’ perception of

complete helplessness and dependence on the captor.

This syndrome has, in the decades since the original case, been applied to many victim–victimizer situations. It applies painfully well to abusive relationships where most, if not all, of these conditions often exist. When the syndrome emerges in such relationships, the victim clings to the abuser because that becomes her only hope of survival. This bond, however unhealthy, can sometimes feel stronger

even than a bond that grows out of love in a healthy relationship.

Conclusion

An understanding of the behaviors that comprise abuse, as well as a

working knowledge of the cycle of abuse, traumatic bonding, and the Stockholm syndrome, will help you become more confident that you were in an abusive relationship. It should also help shed light on why

you may have struggled so much to leave your abuser and why you

stayed in the relationship as long as you did.

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SELF-ExPLORATION I

Abusive Behaviors Inventory

If you are still wondering if your relationship was abusive, try taking the following quiz. Beside each behavior that applied to your partner,

put a checkmark.

Check each of the following that happened on a recurring basis:

_____ Yelled

_____ Did all the daily planning

_____ Called you names

_____ Controlled all the finances

_____ Criticized

_____ Unfairly blamed you

_____ Checked up on you

_____ Put you down

_____ Showed up unexpectedly _____ Didn’t pay attention to you

_____ Didn’t give any emotional support

_____ Always kept track of where you were

Check each of the following that happened one or more times:

_____ Threatened

_____ Told you whom you could and could not see

_____ Isolated you from your family

_____ Said he is always “right”

_____ “Towered” over you

_____ Threatened you with violence

_____ Slapped you

_____ Followed you around

_____ Grabbed you

_____ Kicked you

_____ Restrained you

_____ Choked you

_____ Pushed you

_____ Forced sex

If you find that you checked any of these behaviors, you were in an

abusive relationship. Not all relationships are “equally” abusive but

all are very painful and destructive in their own way. Although some

behaviors are clearly more abusive than others, in general, the more

checks, the more abusive the relationship.

This first exercise helped you to identify the abusive behaviors you

endured. The next part allows you the opportunity to analyze the effects of these more deeply.

1

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SELF-ExPLORATION II

Abusive Behaviors Analysis

Now, for the following items, explain or analyze briefly how the abu-

sive behaviors affected you.

• List what, if anything, your partner said or did to you to make

you feel bad about yourself. Examples of these would be call-

ing you names, telling you that you are stupid or not attractive,

or putting you down either to your face or to others. Explain

briefly how those behaviors made you feel.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

• List the ways, if any, that your ex-partner used to control your

relationship. Examples of these would include having the final

say in all financial matters, deciding with whom and when you

would visit friends or family, what you do, and where you go by

yourself or as a couple.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Explain what effects his control had over your life at the time.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

1

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• List what, if anything, your partner said or did that made you

think you had no choice but to stay with him. Examples here

might be saying that you would never see the kids if you left, no

one would believe you about the abuse, or that the abuse would

get worse if you ever tried to leave.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Explain what effects the ability to keep you in the relationship

had at the time, such as keeping you from seeing your family,

preventing you from going to school, or causing you to lose your

job.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

• List what, if anything, your partner said or did that made you

feel unlovable. Examples include telling you that you were ugly

or stupid; you didn’t know how to treat a partner; you were a

bad lover, and so on.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

18

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• Explain what effects his telling you that you were unlovable had

over your life at the time. Examples would include isolating you

from friends, lowering your self-esteem, or making you believe

that you were ugly, stupid, or lazy.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

• List what, if anything, your partner said or did to make you feel

unsafe or threatened. Examples include increasing levels of vio-

lence, promising to find you no matter where you went, making

overt threats of injury or death.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Explain what effects instilling fear in you had over your life at

the time. Examples include staying in the relationship, doing

everything according to your partner’s wishes, or always being

afraid of being injured.

_______________________________________________________

_______________________________________________________

_______________________________________________________

_______________________________________________________

These deeper analyses and explanations should help you deter-

mine if you were in an abusive relationship. The extent to which the

behaviors had a negative impact on you helps confirm that you were

in an abusive relationship.

1

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2Are You Out of Danger Now?

My abuser always said that if I left something terrible

would happen to me; that I might even be kil ed. Judging

from the abuse, I had no doubt that he might kill me.

Diane, age 27

My ex-partner never hit me or threatened to kill

me so I thought I was safe.

CarMela, age 62

Myth: Once you are out of the relationship, you are out of danger.

Myth: There’s realy no way you can increase your safety.

Myth: If there was no physical violence while you were in your

relationship, there won’t be any after you leave.

21

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22

It’s My Life Now

Note: The risk of violence from a former abuser is all too real. You should never underestimate what your ex might do. You are the person with the most insight to determine to what degree, if any, you are

still in danger from your former partner. You know your abuser bet-

ter than anyone else. However, if you find that others (your therapist, crisis center worker, family, or friends) are telling you that they are more fearful for your safety than you are, be sure to take that into

account too. It may be that you are not yet fully ready to acknowl-

edge the true risk that your former partner poses.

If you, or others who understand your situation, feel that you are

still in danger, the following information is provided to assist you in increasing your safety. The guidelines contained in this chapter should not be interpreted as ensuring complete safety from violence

for every woman in every situation. Unfortunately, few survivors of a

violent partner can be 100 percent safe. Nevertheless, you should do

whatever possible to protect your well-being. Take the time to read

this chapter and try to judge how at risk you are. Remember, never

underestimate your abuser, and never let others minimize your per-

ception of your risks. Consider the following statistics:

• “Seventy-five percent of domestic assaults reported to law

enforcement agencies were inflicted after separation of the couples.” (U.S. Department of Justice)

• “Nearly three-quarters of the battered women seeking emer-

gency medical services sustained injuries after leaving the bat-

terer.” (National Coalition Against Domestic Violence)

These statistics are very frightening. But as scary as they are, you

know it would have been unthinkable to stay in that relationship rather than to leave it. As you read this chapter and plan for your safety, you must keep reminding yourself that you made the right and smart decision to leave. It took a great deal of courage and inner strength.

What Is Your Risk Level?

Now that you’re out, what risks remain? Sometimes, once survivors

leave a bad relationship, the emotional relief they experience is so great that they feel no need to be as concerned about their safety. In

comparison to living with a violent partner, they typically feel far safer. But as we mentioned, once you are free of an abusive relationship, concerns about safety do not always end; in fact they may esca-

late. You may still be connected in a variety of ways to your abuser

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Are You Out of Danger Now? 23

through your children or other family members, or simply because

you still live in the same community. However, even if you have bro-

ken all these connections, you may still be at risk.

If you experienced a great deal of violence in your relationship, ongoing concern for your personal safety often makes sense. However, if your relationship involved controlling behaviors or verbal or emotional abuse, without physical violence, you may think that

safety is not an issue for you. Regrettably, for some women, the level

of abuse increases, and may become physical after the separation, even if there has been no prior physical violence.

Whether you recently left your abuser or have been out for some

time, your former partner may continue to pose a dangerous threat

to you. Your abuser may not get on with his life as soon as you had

hoped. Often, abusers become obsessed with planning and carrying

out violence long after their partners leave.

If you left, even though your abuser forbid it (which is usually the case), he is probably enraged about no longer being able to control you. The abuse was always about control, and now he may be

more desperate than ever to regain that control. The rage may be beyond what you have witnessed before because now he has lost that

hold over you. This is often when an abuser carries out the worst violence.

How can you tell how much risk your former partner poses? It would be great if there were a perfectly reliable predictor of violence after an abusive relationship has ended, but there isn’t. The best you

can do is look for clues that the possibility of violence directed at you or your children still exists.

Your Abuser’s Behavioral History

Did your ex-partner tell you that if you ever left he would make sure

you were never with anyone else? Did your abuser threaten to kill

you? Threats of violence and death are obvious and important indica-

tors that you need to be concerned about your safety. If he followed

through on any threats of violence in the past, you have every reason

to believe he could follow through on them now that you have left.

Another indicator of increased risk of being hurt or killed by your

former partner is his accessibility to weapons. Does he own guns or have access to guns through friends, family members, or work?

Does he feel comfortable using a gun? Has your abuser used a gun

on you before, in any way? Does your ex have other weapons such as

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It’s My Life Now

knives that were used to threaten you? These factors may indicate an

increased risk to you.

Was your abuser increasingly violent toward you? Over the months

or years that you were together, did the physical abuse intensify? Did

you have the feeling that it was going to continue to escalate if you

didn’t leave? If so, now that you have separated, his violence may increase even faster.

Think back to references your abuser made about the prospect of

your leaving. Were there veiled threats, such as: “You know you really

wouldn’t want to do that,” said in that tone of voice you knew meant

violence? Did your ex directly or indirectly threaten to hurt anyone

else that you care about, including your children, family members, or

a potential future partner if you left? Did he threaten to destroy your valued belongings or kill your pets if you ever tried to leave? If so, you would be wise to take those threats seriously.

Your Abuser’s Psychological History

The majority of people who suffer from psychological disorders are

not violent or abusive. However, when determining the threat your

abuser poses to you now, you need to consider his psychological his-

tory. Is your abuser very impulsive? Does he act with little or no forethought? During your relationship, did he frequently act on a thought or emotion without considering the consequences? People

who are impulsive can also be very unpredictable. If this impulsive-

ness was part of the abuse, the possibility of future violence may be

increased.

Did your abuser exhibit rapid or extreme mood changes that led to

violence? Was he likely to “fly off the handle” with very little provocation? Was your ex calm one minute and furious the next? Or perhaps

he would seem OK one minute and then suddenly very depressed.

Most people who have mood swings are not violent. The danger lies

in your former partner’s sudden mood swings combined with the vio-

lent tendencies. If the moods were unpredictable and frightening, you

have every reason to believe that this volatility will continue, increasing your risk of future abuse.

Does your ex-partner have a history of depression? Do you remem-

ber that he went through periods of overwhelming sadness and feel-

ings of worthlessness? Obviously, depression is usually not a sign of

violence. However, depression, when combined with a history of con-

trolling and abusive behavior, can increase the risk of future violence.

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Are You Out of Danger Now? 25

People who are actively suicidal may feel that what happens to them

doesn’t matter because they are going to die soon anyway. If your ex

feels that he has nothing to lose by hurting or killing you, it will make it easier for him to come after you (this will be discussed in more detail in the next section).

Although people who were abused as children or who witnessed

abuse may be more likely to become abusers themselves, this is not

an excuse for their abusive or violent behavior. Having endured such

abuse may have affected them psychologically, but the choice to act

negatively on those emotions is all theirs. Having survived abuse does

not give them the right to abuse others, although they will frequently

use this as a justification for their actions. If your ex told you he was abused and therefore abused you, it’s important to remind yourself

that he still chose to abuse you, rather than seeking help to deal with his past.

Another area of concern is your former partner’s history of alcohol

or other drug abuse. As you well know, when your partner was doing

alcohol or other drugs, the abuse may have been more frequent and

severe. It is important to remember that alcohol or other drug use

does not cause abuse. However, drug use can give an abuser a convenient excuse for his violence. If your former partner abused drugs,

your risk may be greater.

Your Abuser’s Mind-Set

What does your partner see as the consequences if he hurts you now?

The less he feels he will lose, the greater the risk to you. If he feels that his life and his freedom (i.e., from prison) are not worth risking on violence toward you, the danger might be slightly less.

Whether or not your ex feels he will “lose” by hurting you is a very

complicated question. Most likely, many factors influence how he is

weighing his potential consequences. If your ex-partner has expressed

to you that his life isn’t worth living without you, he may feel he has nothing at all to lose by hurting you. If he feels that he could not live with the “shame” (as he sees it) of your leaving, this notion might overpower any perceived risk to him.

Did your abuser treat you as property? Did he act as though he

owned you? Many abusers objectify their partners and turn them into

things that are theirs and theirs alone. They do not see their partners as equal human beings. If your abuser treated you this way, he may

feel that what “rightfully” belongs to him is gone, and he has every

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2

It’s My Life Now

right to do whatever is necessary to get you back or destroy you so no

one else can ever have you. Your ex-partner may even try to hurt you

physically (such as by scarring or maiming you in some way) so that

(in his mind) no one else will want you. If you were merely an object

to him, the likelihood of violence toward you now is increased.

What about when your abuser says that he has changed? Perhaps

he even tells you that he has been in counseling and is a completely

different man. Changing abusive behavior and thought patterns is not easy. If you are considering letting your former abuser back into

your life to any degree, before you make a final decision be sure to

read chapter 15, “The Temptation to Go Back.”

All these emotional, psychological, and behavioral patterns,

when combined with controlling and abusive behavior, indicate an

increased risk of violence against you now. The exercise at the end of

this chapter will help you assess your current level of risk.

Reducing Your Risk of Violence

Now that you’ve looked at various factors that may indicate an increased possibility of present or future violence, what can you do

to decrease your risk? As we’ve said before, there is probably no way

to be completely safe. The best you can do is to take every possible

step to decrease your risk. The first thing you will need to do is assess your present level of safety.

If you feel that an imminent risk exists that your abuser may find

and hurt or kill you, then you may need to go into hiding; disappear

for a while. If family members or friends live somewhere that your

abuser isn’t familiar with, you can ask to stay with them temporarily.

If this is not an option, you may want to contact a local crisis center about how they can help. Most of these agencies have safe houses where domestic violence survivors can stay.

For some survivors, the idea of a “crisis center shelter” conjures up

images of housing that is squalid, dirty, and even dangerous. This is

not the case. Crisis center shelters accommodate others like you who

need a temporary place to stay while they work to regain a normal,

reasonably safe life.

Making an Escape Plan

If you decide to remain in your current residence, you will need to

assess what can be done to increase your safety.

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Are You Out of Danger Now? 2

If your abuser confronts you, it is imperative to know what you

are going to do before it happens. In an emergency, seconds count.

If your abuser shows up in the middle of the night and starts kicking

in your door, you need to have an escape plan in place. You will lose

precious seconds or minutes if you have to evaluate what is happen-

ing before taking action. If you have made a mental plan of what you would do in this situation, you will most likely react quickly and

instinctively to follow it.

What will you do if your abuser enters your home? Think through

how you can escape if he comes in by the front door or back door or

through a window. If you live in an apartment building, be sure you

know the various means of escape such as the elevator, stairs, and all

outside exits. Try to get into the habit of always leaving your essential items in a location that you can access easily and quickly. These include your car keys, some money, a restraining order (if applicable — see

the next section), and any medications you take on a regular basis.

Make sure you know the fastest route to the local police station. If

possible, get a cell phone and keep it with you at all times. Be sure

you know how to dial quickly for help in case of an emergency. If you

do not have a cell phone and cannot afford one, many crisis centers

and police departments have emergency cell phones that they can give you for free.

Another option is to carry a personal alarm system. These alarms

are transmitters usually worn around your neck that you have

probably seen advertised for the elderly. But they can be lifesavers in a multitude of situations. If you need help in an emergency, you

simply push the button on the transmitter and the unit’s call center

alerts the local police. Some personal emergency systems now come

with GPS tracking technology, so the authorities can know exactly

where you are. These systems can be expensive, so cost is something

you will need to take into consideration

Once you work out your plan, do not share it with anyone except

others living with you or those you know you can trust; who under-

stand your situation, and who might be able to assist you in imple-

menting your plan, such as your therapist, a crisis center worker, or your local police. Think frequently about where you could go at

any moment and have a plan ready for how you could escape if your

abuser appears. This keeps you one step ahead — and could save your life.

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Contact Law Enforcement

Be sure to inform your local police or sheriff of your situation. Try

to make a personal alliance with at least one officer. Having a law

enforcement advocate can give your concerns a higher police priority.

Give the police a full description and a recent photo of your abuser,

and any relevant forms, such as copies of restraining orders. Let them

know that if you call them, they need to respond immediately. Keep

the police department updated. If they are aware of the seriousness

of the danger you face, they are more likely to respond quickly and

effectively. Also, let the police know of any threats, no matter how

veiled, that your former partner has made against you or any family

member, friend, or companion. No matter how minor such a threat

may seem to you, it could signal an increase in your risk of violence

from him.

At times such as this, you may need to consider obtaining a restraining order (also known as an order of protection) against your former partner. This is a legally-binding directive that makes it a crime for

your ex-partner to threaten, harass, or even approach you and your

children. If a restraining order is violated, the perpetrator can be arrested. The exact nature of and procedures for obtaining a restraining order vary by state. Your local police or crisis center can advise

you about the exact process. Also, chapter 12, “Practical Consider-

ations,” provides additional information about restraining orders.

Create a Safety Network

In addition to including trusted others in your safety network, make

sure that you have easy access to a phone in all parts of your home

and that you always have a list of important phone numbers right

next to it. These numbers should include the police, fire department,

and neighbors or close friends whom you can count on to help you

and to whose homes you could go. You may want to change to an

unlisted phone number and give it only to those who understand your

situation. You should also program these numbers into your cell and

home phones. If you do not have a cell phone and cannot afford one, many crisis centers and police departments have 911 emergency

phones that they can give you for free.

Try to enlist the help of at least two neighbors (you need to have an

alternative in case one of the neighbors is not at home). Explain your

situation to them, give them a complete description, and show them

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Are You Out of Danger Now? 2

a picture of your abuser. Create a signal or password that indicates

they should call the police.

Tell the neighbors or landlord/landlady what you want them to do

if they see him enter your house. Make sure they know that if they see

or hear anything suspicious, they should call the police immediately.

Be sure they are aware of your escape plans.

The Children

If you have children who are old enough to understand, include them

in your safety plan. Be sure they know what to do and where to go if

your former abuser enters the house against your wishes. Teach them

how to go to a safe place if no trusted adults are at home. Plan ahead

for this with your neighbors. Ensure that once the children are safely

in another setting they know to call the police.

If your children are in day care or school or spend time with a baby-sitter, make sure those adult caretakers know the situation. Be very clear about the person or people to whom your children may be

released. If possible, leave photos of your abuser with them so they will know if there is an immediate need to call the police. If your children are named in the restraining order, give copies to their school,

day care center, and baby-sitters.

Pets

If you have pets, plan ahead for them as well. Have a leash or pet

carrier ready in the event you need to leave quickly. Be sure the place you plan to go to will take your pets. If it will not, find someone else who will care for them temporarily. If you have large animals be sure

to find out where you can take them. Again, your local crisis cen-

ter should be able to help you find someone to help you temporarily

house your pets.

Securing Your Home

It’s a good idea to install a security system in your home if you can

afford one. They are available in a wide range of prices. Some include

a panic button that allows you to trigger the alarm from various loca-

tions in the house. You should also make sure you have good locks on

all the accessible windows and doors. Make sure you have plenty of

outside lighting, and, if possible, install motion-sensing lights. If you have any doors that are not very sturdy, replace them with steel or

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It’s My Life Now

solid wood doors. Try to have some means of escape from all rooms

in your house. You should also consider locks on the insides of doors

to various rooms in the house, particularly on your bedroom door.

Away from Home

Unfortunately, your home is not the only place where you may be at

risk. Although your abuser may be more likely to try to confront you

at home, you may also be vulnerable to attack or intimidation at your

work or educational setting. Make safety plans as you did for your

home. Inform security officers, administrators, receptionists, secre-

taries, trusted friends, or coworkers of your situation and give them

a description or photo of your abuser. Plan ahead for how you can

leave quickly and be sure you have money and any essentials (such as

needed medications) with you. Keep an extra copy of the restraining

order with you. Make it clear to everyone that they are not to give

out any personal information about you to anyone. Remember, your ex could enlist the help of another person to call and ask for your

address or phone number.

If you have just left a violent relationship or if your ex-partner has

recently been making threats, ask that someone escort you to and from your car. Try to stay in the company of other people at all times, and consider talking to your supervisor about moving your work station to a more secure, hidden location, if possible.

If, for any reason, you think your former partner may be stalking

you, be sure to take various, alternating routes when commuting.

Avoid being by yourself in isolated areas. Be alert. If you ever have

the sense you are being followed, drive to the nearest police station. If this is not possible, go to the nearest highly populated area. Do not go home. If your abuser has followed you, do something to get people’s

attention such as blowing the horn repeatedly. Lock your doors. Do

not get out of your car. Call for help. The ability to make an emer-

gency call from the safety of your car can be a lifesaver. ( Note: Dial-ing 911 from a cell phone may not work in some areas. Be sure you

know exactly how to make emergency calls from your cell phone.)

Another way to help protect yourself is to learn self-defense. Many

police departments, community and women’s centers, and colleges

and universities offer self-defense classes. These classes will help you learn to defend yourself physically and emotionally. They can also

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Are You Out of Danger Now? 31

them to feel greater self-confidence and that they gain an increased

sense of control over their lives in general.

If you have been thinking you may need a weapon for protection,

be sure to consider this decision very carefully. If you have children

in your home, there is always a risk they will accidentally get hurt or killed by the weapon. You also must make sure you obtain thorough

and in-depth training in the use of any weapon. Consult with your

local police department to see what they recommend in this regard.

Take Charge

You must be very assertive to ensure your safety. Communicate

clearly the boundaries you expect your ex-partner to observe. Do not

allow your former abuser to talk you into something you don’t really

want to do, such as coming into your house or meeting somewhere

to talk. If your ex shows up at your house uninvited, call the police.

Often if an abuser is arrested, he may be less likely to assault his partner in the future.

Call the police if you ever feel in imminent danger. Some survivors

are afraid to embarrass themselves by calling for help if it may not be required. Other survivors convince themselves they are exaggerating

the danger and are overreacting. If you are not sure if the situation is going to be dangerous, always be willing to err on the side of caution.

If you request help that turns out to be unnecessary, this will at the

very least alert others to the possible danger. If you hesitate to call when help is needed, you could be making a mistake with dire consequences. The police will not get tired of your calling or think you are

“crying wolf,” especially if you have established a personal advocate

within the department as mentioned earlier.

If you live in the home you shared with your abuser, you must make your rules and boundaries perfectly clear. If you have a restraining order, your abuser knows that all interaction with you is illegal.

There is no such thing as a minor violation of a restraining order.

Any violation should be reported to the police immediately. If you

have reason to believe you are in danger and have not obtained a restraining order, you may want to consider filing for one (see chapter 12, “Practical Considerations”).

If or when you move, you should not let your abuser know where

you live. Be very careful to whom you give the address and phone num-

ber. If you are moving to get away, carefully consider where your ex

might logically look for you. If you are moving near a family member

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It’s My Life Now

or close friend, think about how easily you could be found there.

Wherever you go, you may want to get a post office box so your mail

is not delivered to your home address.

If Your Abuser Finds You

The key is planning ahead for what you would do if your abuser con-

fronts you. Think through all the possible scenarios, including home,

work, and other public locations. Remember, the number one prior-

ity is your safety and that of your children. Think about what you

can say or do that might help decrease your risk of harm. If the worst

happens and you find yourself in a situation where your ex-partner

is becoming violent and you cannot escape, do everything possible

to incur the least amount of injury. Say whatever you need to say, do

whatever you need to do to be safe. This isn’t going “backward.” This

doesn’t mean you’re weak. This doesn’t mean that you are returning

to your old ways. It’s simply finding a way out of an immediate, dan-

gerous situation.

If your ex attacks you, make noise. Yelling something like “Fire!”

is more likely to bring help than just screaming. If you are unable to

escape or get to an exit, make yourself as small as possible. Get into

a corner of a room or under some furniture. Try to cover your head

with your arms. Be sure your neighbors understand that they need to

call the police immediately if they hear any screams or other sounds

of trouble or distress.

What Al This Means to You Emotional y

Living your life constantly looking over your shoulder is physically

and emotionally exhausting. When a real threat surrounds you every

hour of every day, it tends to create unusual behaviors and emotions.

You may find that you have a heightened startle reflex. When some-

one makes a loud noise or touches you innocently from behind, you

may jump a mile and your heart may start racing. If you startle easily, especially when entering or exiting a room or other place, this is not

a totally unreasonable reaction. It means that you are on your toes,

alert to any possible danger. It’s a very normal, biological, survival

reaction. Your brain and body are working overtime to protect you.

As uncomfortable as it may feel, you need to reassure yourself that it

is OK to react this way for as long as you are living with this threat.

It is completely normal for you to experience nightmares. The

nightmares may be about your abuser finding and attacking you. Or,

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Are You Out of Danger Now? 33

your nightmares may be more hazy: something bad is happening to

you that you can’t control. These nightmares may disappear over the

coming months or they may hang on for years. Do whatever you need

to do to cope with the nightmares. If it helps to sleep with a light on, do it. If you feel more comfortable having friends sleep over, invite

them. These are by no means signs of weakness; they are perfectly

normal reactions to having survived a terrible ordeal.

Increasing your safety is not easy. While you are taking all the practical steps, don’t forget to reward yourself for how far you’ve come. You decided to leave and you did it. Try to stay optimistic that

the day will come when you won’t have to worry about being safe.

For further discussion of the emotional impact of living under this

constant reign of control and violence, see chapter 8, “When Feelings

Overwhelm You.”

Finally, if this ever-present threat feels as though it is taking too

high an emotional toll on you, perhaps some professional counseling

will help you deal with your feelings in healthy and effective ways

(see chapter 13, “Beginning to Heal”).

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SELF-ExPLORATION

Assessing Your Safety

As stated throughout this chapter, no survivor can ensure complete

safety from a former abuser. However, this exercise is designed to help you examine ways of increasing and enhancing your level of safety.

Making an Escape Plan

• How will you escape if your abuser comes in through the front

door?

_______________________________________________________

_______________________________________________________

_______________________________________________________

• How will you escape if he comes in the back door?

_______________________________________________________

_______________________________________________________

_______________________________________________________

• How will you escape if he comes in through the window?

(Write a plan out for each separate room.)

_______________________________________________________

_______________________________________________________

_______________________________________________________

• How will you get out of your apartment building if you can’t

use your usual exits?

_______________________________________________________

_______________________________________________________

_______________________________________________________

3

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• Where in your apartment or home will you go if your ex-partner

gets in and you cannot get out?

_______________________________________________________

_______________________________________________________

_______________________________________________________

Developing a Safety Network

• Do you have access to a phone in all parts of your home? ______

• Do you have a list of important phone numbers next to each

phone? ______

• Do you need an unlisted phone number? ______

• Do you have a cell phone? ______

• List the names and phone numbers of at least two neighbors

who know about your situation and can help you, if needed.

_______________________________________________________

_______________________________________________________

_______________________________________________________

Keeping the Children Safe

• Do you have a password that alerts them to get out of the house?

______

• Where will the children go if your abuser breaks into the

house?

_______________________________________________________

_______________________________________________________

_______________________________________________________

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• What actions should your neighbors take if your children go to

their homes?

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Have you told your neighbors this plan? ______

• What actions should the children’s school, day care, and baby-

sitters take if your abuser shows up there?

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Have you instructed the children’s school, day care, and baby-

sitters what to do if your abuser shows up there? ______

Pets

• What will you do with your pets if your abuser breaks in?

_______________________________________________________

_______________________________________________________

_______________________________________________________

Securing Your Home

• Do you have a security system installed in your home? ______

• Do you have secure locks on all outside accessible doors and windows? ______

• Do you have a lock on the inside of your bedroom door?

______

• Do you have motion-sensor lights outside your home? ______

3

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Safety Away From Home

• Do you have a safety plan in place at work or school? ______

• Have you informed your workplace or school about this plan?

______

• Are you taking alternate routes on your routine trips? ______

Note: It might be a good idea to repeat this exercise periodically in

order to ensure you are taking proper precautions on an ongoing basis, and not inadvertently letting your guard down.

3

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3How Could This Have

Happened?

I never imagined I would be in an abusive relationship.

I never thought it would happen in my town, in my neigh-

borhood, much less in my home.

ChriS, age 55

I remember a guy in my high school who would hit

his girlfriend. He didn’t even try to hide it. We all knew it was

wrong, but nobody real y did anything about it.

Mela, age 19

Myth: Cultural stereotypes and beliefs have nothing to do with

relationship abuse and violence.

Myth: Society’s expectations for acceptable behavior of men and

women are unrelated to their individual actions in their inti-

mate relationships.

3

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It’s My Life Now

A nyone can end up in an abusive relationship. Intelligence, back-ground, upbringing, financial status, race, class, or any other indi-

vidual factors are unrelated to who may abuse and who may become

involved in an abusive relationship. However, the messages potential

abusers receive from society may play an important role both in who

becomes an abuser and in how abusive relationships develop.

How Society Facilitates Abuse

Cultural messages may contribute to creating an environment that is

conducive to abusive relationships. Your abuser may have grown up

learning and believing many outdated stereotypes about men’s and women’s roles in intimate relationships. If he was like many men, these stereotypes exerted a strong influence on his expectations of himself and others. Consequently, when he entered intimate relationships he anticipated that certain “rules” would apply. Unfortunately, these old myths

often interfere with efforts to form loving, respectful partnerships.

The myths and stereotypes summarized here do not absolve abus-

ers of any responsibility for their actions. Your ex had no right to abuse you. This discussion of social expectations is not intended in

any way to place responsibility on you for becoming involved with

your abuser or staying in the relationship. These insights into cultural influences are designed to shed some helpful light on why abuse and

violence continue to occur in intimate relationships.

Society and the “Myths” About Men and Women

How often does anyone see men praised or rewarded for shy, passive,

or quiet behaviors? On the contrary, men receive the greatest rewards

for behaviors that are not only assertive but often aggressive. The cultural message that men are in control is typically communicated

at an early age.

When your abuser was growing up he probably heard the old

expression, “boys will be boys.” Usually it implies that boys are nat-

urally more aggressive than girls. If a boy hits another boy, he is often commended for “standing up for himself.” We have grown up

in a society that not only accepts male aggressiveness, but generally

endorses it. If a boy is not strong and forceful, he will often be seen as a sissy. Boys who fail to “stand up for themselves” are often ridiculed and maligned. They are told that they will never amount to much if

they can’t take care of themselves.

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How Could This Have Happened? 1

Moreover, boys are given the clear social message that one of their

jobs in life is to protect others who are “unable to protect themselves” (such as girls!). How many times have you seen on TV or in

life, a young boy expected to take care of his mother and sisters while his father is away? This seemingly innocent expectation sends a clear

message. Although he is very young, the boy is made to believe that

he bears the burden of “protector.” He learns early to expect to be

the one to assume control over others, especially females.

Equally influential cultural expectations exist for women. Many

people continue to see women as the opposite of men, not equal to

them. Where men are seen as dominant, women are expected to be

submissive. Where men are seen as active, women are expected to be passive. Where men are expected to be in control, women are expected to be willing to obey.

“Men Are in Control, Women Obey”

Boys who grow up in households where the father is “king,” learn the

notion of male entitlement very early. If most household possessions

are seen as belonging to the father, it sends the message the man is in control of “his” house.

In a similar vein, boys raised in homes where the father is the primary disciplinarian, learn men are in charge of their own actions

as well as the behavior of others. Boys see that others in the house

need to do exactly what the “head of the household” demands, or

they will be punished. The message to boys becomes even stronger if

the father has control over the mother too. Hearing the father tell the mother, “How could you have bought that without my permission?”

or “I don’t want you to go out tonight. I want you at home,” models

controlling behavior in unmistakable ways.

Although the myths about men assume they should be assertive,

just the opposite is true for women. The cultural expectation for women is that they should be demure and not assume control. In many school settings, boys are praised for correct answers to questions and girls for neat penmanship. Boys are given implied permis-

sion to engage in active, independent activities away from the teacher, while girls are rewarded for staying close to the adult and engaging in behaviors that are more dependent. Girls are expected to conform to

rules for “proper” behavior. “Sit like a lady,” “Don’t be such a tom-

boy,” are just two expressions reflecting the polarization of expecta-

tions for boys and girls.

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In families where the mother often defers to the father’s wishes and

demands, a clear message is sent that women are not in control. “Just wait until your father gets home …” is a common phrase that communicates to children that ultimate power lies with men. If a boy’s

mother depended upon his father to dole out money, pay all the bills,

and make all the financial decisions, the child received another clear

message about unequal power in relationships.

“Men Are Stronger Than Women”

The fact is that, on average, men are physically stronger than women.

This sex difference, however, often translates into cultural expecta-

tions and stereotypes. Society usually designates tasks involving phys-

ical labor for males. Even as children, chores are assigned to boys and girls according to the amount of physical labor required. Mowing,

raking, or stacking wood are seen as boys’ jobs; vacuuming, sweep-

ing, or folding laundry are typically reserved for the girls. Although

girls are clearly physically capable of performing many “boy” chores,

the culture determines to whom they are assigned.

Boys have traditionally been encouraged more than girls to partici-

pate in sports. Society sends the message that it is more “natural” for boys to be physical, competitive, and aggressive. They are expected

to feel more comfortable using their bodies in powerful ways that require strength and control to beat their competitors. On the court,

field, or ice, boys are typically encouraged to be more aggressive than their female counterparts. When a boy is not aggressive in sports, he

often receives the message that he is weak and failing to perform up

to standards.

Moreover, verbal attacks such as, “You throw like a girl!” or

“What are you, a bunch of girls?” are among the worst criticisms that can be leveled at boys. The inference is that girls are weak and

ineffective. These “insults” send unmistakable messages to girls that

they are weaker than boys.

“Men Are Served, Women Serve Them”

Although boys are rewarded for their assertiveness and, sometimes,

aggressiveness, girls, above all else, are reinforced for tending to the needs of others. One of the roles most strongly instilled in girls at an early age is the expectation that she care for the people in her life.

Little girls are given baby dolls to “mother” and are rewarded for exhibiting nurturing, loving behaviors. The traditional female roles

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How Could This Have Happened? 3

of cooking, cleaning, and doing dishes convey to little girls the mes-

sage that they are caretakers. However, these cultural expectations do

not imply that girls are powerful or in control. On the contrary, girls are reinforced for sacrificing their own needs and desires in order to attend to the requirements of others. In addition, although girls are

expected to “intuit” and even anticipate the needs and feelings of those around them, boys tend to be absolved for failing to recognize

the emotions and wishes of others.

“Men Don’t Cry, Women Are Too Emotional”

Boys are discouraged from expressing sadness, fear, and anxiety. In

general, our society gives boys permission for one emotion: anger.

If a boy is hurt or upset, he may be comforted briefly, but then he is

told to stop crying and “be a man.” This message usually implies he

should hide his true feelings. Boys and men are supposed to be solid,

unemotional rocks. Demonstrations of emotion are seen as “silly.”

Anger is seen as a sign of strength. Males are considered to be stand-

ing up for their rights if they react to a frustrating or undesirable event with anger. Outrage is often the only reaction to an injustice

that is acceptable for boys. Although this may contribute to relation-

ship abuse, it in no way excuses it.

Not only are boys expected to avoid expressing emotions, they are

also not supposed to talk about them. Sometimes when a boy has experienced a sad or painful event, he will be unable even to identify

the emotion he is feeling. If and when he experiences sorrow, remorse,

or other socially “unacceptable” emotions, he senses he should hide

them. Consequently, he is left with no outlet for his feelings.

Throughout their lives, girls and women are given confusing mixed

messages about emotional expression. On one hand the culture

expects them to be more emotional than men, but on the other, con-

demns them for being overly emotional. Women are often portrayed

as purely emotional creatures who are so controlled by feelings that

their judgments can’t be trusted. At the same time, childlike, silly expressions of emotion are often seen as attractive female characteristics. It is next to impossible for anyone to assume roles of power and control when seen as childlike, silly, or overly emotional.

“Men Are Sexual Initiators, Women Passively ‘Receive’ Them”

Sexual behavior is a reflection of larger cultural beliefs. Think about what society teaches about the sexual roles of women and men. The

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It’s My Life Now

message to boys about sex is that they are supposed to be sexual, be

in control of sexual situations, make “the first move,” and take an

active, never passive, sexual role. Boys also learn that their sexual needs are more urgent and important than those of girls.

Language is the mirror of cultural attitudes and beliefs. Examin-

ing words and slang expressions can often expose society’s basic atti-

tudes and beliefs. The words used to express sexuality offer insights

into society’s attitudes toward men and women and sex. Consider some common English slang terms for male and female sexual anatomy. Words such as tool, manhood, and sword to refer to the penis, suggest power, strength, and even dangerous weapons. However,

slang terms for female anatomy create a very different picture. Slang

terminology for the vulva often includes terms that infer something

passive, a nonactive receptacle. Hole, tunnel, and honey pot are some common examples. Even more disturbing are colloquialisms describing female sexual anatomy as victimized by the male “weapon”: gash, slit, and ax wound are such terms.

The language offers further clues to cultural attitudes about sexual

roles in its slang and vulgar terms for sexual intercourse. Words such

as screwing, banging, and nailing (as in “he nailed her”) suggest that intercourse is not a mutual, loving event, but an act involving various degrees of aggression that the man perpetrates on the woman. This

linguistic legacy demonstrates how culture expects different behav-

iors and attitudes from men and women.

From an early age, girls are taught that boys should initiate roman-

tic or intimate contact. The cultural expectation is that the boy should always call the girl, ask the girl out, or ask the girl to dance. Boys are expected to be in control of intimate relationships. Girls are expected to be patient and wait. In addition, cultural tradition places a high

value on virginity in women. But there is an implication that her vir-

ginity is, in many ways, under the control of men. After a woman has

intercourse for the first time, it is said that her virginity is “lost” and the man “took” it from her. The inference is that she is powerless to

control her own sexuality.

“What Happens in a Relationship Stays in the Relationship”

The expression behind closed doors is frequently used in our society when discussing intimate relationships. The insinuation is that it’s not right to discuss with others what happens in your relationship. Anything that is negative or “personal” should not be talked about. We

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How Could This Have Happened? 5

grow up thinking there are certain things you just don’t talk about in

“polite company.” What ends up happening, however, is that we feel

we can’t talk to others, even when we really could use some support,

and especially if a relationship is becoming abusive or violent.

Society tells us in subtle ways that discussing sex openly is not OK. Although it may be acceptable in some settings for men to brag

about their sexual “conquests,” it is not OK for women to do so. If a

woman talks about sex she is often thought to be “loose” or crude.

If sexual abuse is part of a relationship, this taboo against talking

about sex is yet one more reason why victims are unable to receive

the help and support they need.

Cultural Expectations and Abusive Relationships

How does all of this relate to your experience of an abusive relation-

ship? As we stated earlier in this chapter, these cultural stereotypes

and myths in no way excuse the behavior of your ex-partner. These

deeply ingrained social expectations may, however, shed light on why

abuse is so prevalent and how so many people become victims of abu-

sive and violent relationships through no fault of their own.

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SELF-ExPLORATION

Stereotypes Your Abuser Believed

This exercise will help you understand the cultural myths that may have created an environment in which your abusive relationship existed. For

the categories below list everything you can remember that your abuser

said or did that reflected each cultural stereotype or expectation.

Men are “supposed” to be assertive ___________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Women are “supposed” to be passive __________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Men are “not emotional” ____________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Women are “overly emotional” _______________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Men are “in control” ________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

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Women are “caretakers” _____________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Men are “sexual initiators”___________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Women are “passive sexual receivers” __________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

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4The Hidden Horor:

Sexual Abuse

My family knew about the black eye and the bruises.

They always worried about how overly jealous he got. I just

could never bring myself to tell them that he raped me.

anDrea, age 25

I was so embarrassed about the rape. I somehow felt

it was my fault. I should have been able to stop it.

BarBara, age 56

Myth: If you are in an intimate relationship, it’s not realy rape.

Myth: It was sexual assault only if you kicked and screamed and

tried to fight him off.

Myth: A rape by an intimate partner isn’t as traumatic as stranger

rape.

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50

It’s My Life Now

I f you were in a controlling and abusive relationship you may also have been subjected to some form of sexual abuse. Many women

who are in such relationships have a difficult time accepting that they were, indeed, sexually assaulted by their partner.

It’s important for you to understand that sexual assault is not about sex, but, as with all the abuse in the relationship, it is about

power and control. His sexual desires or drives did not cause him to rape you; it was one more way he could control you. He felt that he

had the right to do with you whatever he wanted. He also believed

that you had no rights to your feelings or your own body.

Were You Sexual y Assaulted?

If your partner touched any private part of your body — your geni-

tals, breasts, or buttocks — against your will, that was sexual assault.

Forcing you to dress or act in sexually provocative ways was a form

of sexual abuse. Forcing you to do sexual acts that you disliked and

were not comfortable with was sexual abuse.

Forcing you to have sex was sexual assault. If penetration occurred,

whether it was vaginal, anal, or oral, it was rape. You may have been

forced into the act by violence, threats of violence, intimidation, or

coercion. Regardless, if you said “no” or indicated you did not want

to have sex and he forced you anyway, you were sexually assaulted.

Just because you may not have screamed or tried to stop him doesn’t

diminish the seriousness of what happened to you. A lack of cuts or

bruises doesn’t imply that it wasn’t sexual assault. Because it was your partner or your husband doesn’t change the fact that it was sexual assault. No matter what your ex-partner may have said or done,

you should never have to “submit” to unwanted sex with anyone, including an intimate partner. These acts were one more way your

partner could prove he had complete control over you.

In addition to sexual assault, you may have experienced other

forms of sexual abuse. If he forced you to be sexual in front of oth-

ers, that was sexual abuse. If he forced you to be sexual with others

that, too, was sexual abuse.

All forms of sexual abuse are degrading and emotionally devastating.

Because of numerous myths about sexual assault, some women may not

define these acts within the relationship as abuse, but they are.

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The Hidden Hor or: Sexual Abuse 51

Sexual Abuse Myths

Many myths about sexual assault and rape persist throughout soci-

ety. One common belief is that men who rape have unusually strong

sexual needs or drives. The truth is, as mentioned earlier, that sexual drive or desire does not cause rape and other sexual abuse. Rapists

have not been found to have higher sex drives than nonrapists. Again,

sexual assault is rooted in power and control, not sexual drives.

Another myth is that men have a higher sex drive than women,

and, therefore, if a man wants sex, his partner must agree regardless

of her desire to do so. If your partner wanted sex more often than you

did, this does not mean that he had any right to force sex upon you.

Another myth says that if a man becomes sexually aroused and

does not have an orgasm, he will experience terrible pain or even be

in medical danger (commonly known as the “blue balls” myth). This

is simply not true. If a man becomes aroused and then does not have

an orgasm, the blood that has flowed into his penis and created his

erection will flow back out as he becomes unaroused. This process

may be a bit uncomfortable (as it may be for women in the same situation), but it is never unbearably painful or medically dangerous; nothing turns blue or falls off. This myth is commonly used to coerce women into engaging in sexual activities that they would

rather avoid.

An important falsehood to understand about sexual assault is that

stranger rape is much more emotionally devastating than rape by someone you know or with whom you are in a relationship. Not only

is this not true, but often just the opposite is true. When you are sexually assaulted by someone you know and who claims to love you, the

trauma, fear, and horror are overwhelming. The shock may be even

more profound than a stranger rape, because this was someone you

thought you could trust, someone you chose to be with and whom

you thought could never be capable of such an act. The lasting effects

of intimate sexual violence are also sometimes more severe than in

cases of stranger rape. Not only did you have to deal with the ter-

ror of the sexual assault but you also had to come to terms with the

knowledge that someone you thought loved you did this to you. If a

stranger had assaulted you, it would usually be easier to say to your-

self that he was a maniac or a perverted deviant, rather than someone

you once loved and who, you thought, loved you.

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52

It’s My Life Now

How It Happened

Your former abuser may have tried to convince you that it was your

duty to satisfy his sexual needs. He may have used religious beliefs

(his or yours) to support this idea. You may have believed, and per-

haps still do believe, that he had a right to force or coerce sex. Even if you do believe that, it does not reduce the pain and after-effects of the unwanted sexual relations.

If your partner grabbed or touched any private part of your body

against your will, you probably felt demeaned and afraid. He may

have engaged in his unacceptable touching to demonstrate his own-

ership of your body. When you aren’t able to control what happens

to your body, you are rendered powerless. This is exactly how your

abuser was trying to make you feel.

Did your abuser use sex as a way to “make up” immediately follow-

ing an abusive incident? He may have explained that sex was the only

way you could prove how much you loved each other. He also may

have insisted that sex at that time would prove that everything was OK

between you after the violence. You knew that if you refused the abuse

might start all over again. After these sexual encounters you may have

felt even more abused and degraded; piling injury upon injury.

Months or years of emotional and verbal abuse often set the stage

for sexual abuse. Your abuser may have known that if he “wore you

down” long enough, you would become increasingly vulnerable to

his sexual attacks. It’s more difficult for victims to “fight back” emotionally when they feel bad about themselves, are depressed, scared,

or isolated.

Another way your abuser may have forced you into sex was to

threaten you with even greater physical violence if you didn’t do exactly what he wanted sexually. He always followed through on his threats before, so you had every reason to believe that he would

follow through this time. Out of self-protection, you made the choice

that refusing his sexual demands was not worth the risk of increasing

the physical violence.

He may have threatened to leave you or make life miserable for you

if you didn’t comply sexually. Enduring the sexual abuse may have

been the only way you could escape what you saw as an even worse

situation. If this was the case, remember you shouldn’t feel guilty.

You did what you had to do to survive as best you could. You are not

responsible for the sexual abuse. He alone is responsible for that.

You may have suffered the trauma of his forcing you into sexual

acts with other people against your will. Not only were you unable

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The Hidden Hor or: Sexual Abuse 53

to control what was done to your body, you were unable to control

who did it. If this happened to you, it might have been even more

humiliating and frightening and the fear of what else they might do

to you was terrifying. You may have been constantly terrified of the

possibility of getting pregnant or contracting HIV or other sexually

transmitted diseases.

Your former partner may have forced you to have sex with oth-

ers for money. He may have profited from your abasement and fear.

If you were forced to do this, it is important to realize that in many

ways you were being kept as a slave. You felt you had no way to escape

these horrors. Again, you endured these humiliations to survive.

All of these forms of sexual assault and exploitation may make you

feel embarrassed and ashamed even though you did nothing wrong.

Your abuser made you do things you otherwise would never have done. They in no way reflect your true desires or who you really are.

The Ef ects of Sexual Abuse

The effects of sexual abuse can be numerous and sometimes long lasting. Understanding how the abuse may have affected you can start you on the road to healing.

Shock

If you are like many women, you may have experienced a state of shock

after the sexual assaults. Even if you had endured other forms of abuse from your former partner, the sexual assault may have seemed like

something that would never happen. Many women say that during

the actual sexual abuse episode and for days, weeks, or months after,

they felt as though in a dream; a nightmare from which they couldn’t

awaken. What happened was so out of context with everything they

believed about life and relationships, it didn’t fit into reality.

You probably suffered from nightmares. The nightmares may have

been reenactments of the assault or they may have depicted other ter-

rifying occurrences that you were unable to escape. Your nightmares

may have been exaggerated by having to sleep in the same bed with

the person who did this to you.

Denial

After the sexual assault, you may have tried to block the entire event

from your conscious mind. You may have avoided thinking about it at

all for quite some time. On the other hand, you may have remembered

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5

It’s My Life Now

it, but your memory somehow altered it to be much less traumatic

than it actually was. Only later, when you were out of the relation-

ship and safe, did something trigger your memory of the event and

the full impact of what happened finally hit you. Perhaps days, weeks,

or months later, the assaults may suddenly have overwhelmed you.

If you did manage to push the horror aside for a while, it is very

important you recognize why the denial happened. Unfortunately,

many women blame themselves for not realizing sooner just how bad

the sexual assault was. They worry that if they had realized it sooner, they could have left sooner. Usually, this is not the case. If you managed to suppress the trauma of what was happening, it was for a good

reason. Feeling the full psychological force of the sexual abuse at the time it happened might have made you unable to go on. It could have

made you feel trapped and see your life as totally unbearable. You

might have become deeply depressed and possibly suicidal. Denial probably helped to save you.

Isolation

The sexual assaults may have caused you to become even more iso-

lated than you were already. The guilt, embarrassment, depression,

and decreased self-esteem may have made you avoid the very people

who might have been able to help. Trying to talk about or explain

this part of the abuse may have been just too much for you.

Self-Esteem

Other reactions in the days following the abuse may have been the

feeling of being dirty and ashamed. You might have taken numer-

ous showers or baths and still not felt clean. If you felt comfortable

with your body before the assault, that might have changed. You may

have begun to feel ashamed of your body and wanted to hide any

hint of sexuality by wearing baggy clothes, neglecting your personal

hygiene, and even changing your eating patterns.

If, like most victims of abuse, you saw no way out of the relation-

ship, then you may have stayed with your partner for some time after

the sexual abuse began. As with all the forms of abuse, the sexual

abuse probably came and went. At times, your partner may have seemed very caring, understanding, and even sensual rather than intimidating and frightening. If you resumed sexual relations with him, this is one more piece of evidence that points out how complicated and perplexing these relationships can be. It does not mean you

are a bad person for having sex with him voluntarily.

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The Hidden Hor or: Sexual Abuse 55

Trust

If your partner sexually assaulted you, you know firsthand the confu-

sion and the complex mix of emotions you experienced. If your trust

in your partner had not already been completely destroyed, it certainly was now. If you stayed in the relationship, you probably began

to question what else he might do to you. If he could do something

this hateful, were there no limits to his abuse?

Perhaps you started to question your ability to judge who is trust-

worthy and who is not. After all, you originally trusted this man and

believed that he would never hurt you. In reality, you had no way of

knowing that he was capable of doing such a thing, yet you may have

spent a great deal of time beating yourself up for not seeing this com-

ing. Just as with the other forms of abuse you endured from him, a

sexual assault was probably unimaginable before it happened.

Fear

Even though the person who sexually assaulted you was your inti-

mate partner, you may have feared that if he was capable of rape, he

might be able to kill you. Even if there was no other violence before

this, you still may have feared for your life. Sexual assault was so unthinkable, you probably couldn’t even guess what he might do to

you next.

If you had already experienced physical violence from your abuser,

the fear of violence at the time of the sexual assault may have been

greatly heightened. And after the sexual violence you probably felt that the threat of all kinds of violence from your partner was much greater.

Now, after escaping the abusive relationship, you may still have

a heightened sense of fear, particularly of people touching you or of

any attempts to become physically intimate with anyone else.

Anxiety and Vigilance

After you were assaulted, you may have found your overall level of

anxiety was greatly increased. Everyday events unrelated to the sex-

ual attacks created high levels of worry and concern. You may have

developed headaches, backaches, or stomachaches. Your neck may

have felt stiff and painful. You also may have become more “jumpy”

following the sexual assault. If there was a sudden loud noise, you

may have felt you jumped a mile. If someone, without your knowl-

edge, touched you from behind, you were extremely startled. You flinched, your heart raced, and you broke into a cold sweat. You may

have felt as though you were always on alert, ready for something bad

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5

It’s My Life Now

to happen. This reaction, known as hypervigilance, may have lasted for weeks, months, or years.

You also may have experienced a psychological condition called

intrusive recall; this means that suddenly, without warning, your mind becomes immersed in thoughts of the assault. This recall

would, at times, happen out of the blue. It may have felt like a hor-

rible daydream or it may have seemed more like a flashback. It was

almost as if the assault was happening all over again. You may have

reacted verbally or physically to such a flashback by yelling, crying,

or curling up into a fetal position. Any of these reactions to trauma,

hypervigilance and intrusive recall, are discussed further in chapter

9, “Signs of Unfinished Healing.”

Sexual Feelings

The sexual abuse you endured may have ended any sexual desire you

had for your abuser. After the first episode, you may have wanted

never to be sexual with him again. This is a very normal reaction to

such a horrible event. From then on, all sexual contact with him may

have felt like another sexual assault.

As with the other forms of abuse, he may have convinced you that he

was sorry and that it would never happen again. You wanted to believe

him, and although the assault did great damage, you may not have

“blamed” your partner at first. You tried to get past it and you may

have even returned to a consensual and desirous sexual life with him.

If during any part of the sexual abuse your body became sexually

aroused, he may have tried to convince you that, therefore, you really

wanted and liked it. Nothing could be further from the truth. Remem-

ber, physical responses to direct stimulation are sometimes possible

regardless of your emotional and psychological reactions. Regardless

of any arousal you may have experienced during the abuse, no one

likes or wants to be sexually abused.

Depres ion

Perhaps the most common reaction to sexual assault is depression.

You probably reached the point when you felt an overwhelming sense

of sadness and loss. He took something precious away from you: con-

trol over your body, your feelings, and your life. In a matter of min-

utes or hours, he took a huge part of you that it may take you a long

time to regain. This depression was caused not only by the realiza-

tion of all you lost, but also by the knowledge that someone you had

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The Hidden Hor or: Sexual Abuse 5

trusted and loved had violated you. If you were already depressed,

this assault may have made it much worse.

While depressed, your eating and sleeping patterns may have

changed. Suddenly, you may have had difficulty falling or staying asleep. In every waking moment, you were so emotionally distraught

by the sexual assault that it wasn’t possible to sleep much at all. On

the other hand, you may have slept all the time, trying to escape any thought or memory of what had happened to you. Your depression may have caused similar changes in your eating patterns. Eating

concerns will be discussed more in the “Self-Destructive Behaviors”

section later in this chapter.

Your depression may have been accompanied by fatigue. Everyday

activities may have seemed overwhelming. Simple tasks like brushing

your teeth or making a meal may have seemed insurmountable. You

may have found yourself losing interest in activities you used to enjoy, such as working out, enjoying music, reading, or crafts.

As discussed earlier, your self-esteem may have been influenced by

this sexual attack as much or more than by the other types of abuse

you may have suffered. If you felt OK about yourself prior to the sex-

ual abuse, you may have found you hated yourself afterwards. This

loss of self-esteem probably stemmed not only from the depression,

but also from self-blame and anger. If your belief in yourself was shaky to begin with, the assault may have destroyed it completely.

One of your partner’s primary goals was to insure that you would

stay with him. The sexual attack may have convinced you that you

were unworthy of anyone else’s love. Consequently, if you thought you

didn’t deserve to be treated better, you may have found even greater

difficulty in attempting to leave the relationship. The sexual assault

was one more way for him to keep you right where he wanted you.

If your depression became too intense, you may have become sui-

cidal. Sexual assault combined with feeling trapped in the relation-

ship may have made you decide life was not worth living: but you

didn’t kill yourself. That you are still here is an incredible testament to your inner strength.

Anger

Another normal reaction to sexual assault is anger. Some women feel

an overpowering rage that consumes every thought and feeling. But

in your situation if you dared to display your anger, the situation would have become much worse. Instead of being able to vent your

anger, you had to repress it; bottle it up inside of yourself.

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58

It’s My Life Now

You may have taken your anger out on those around you other

than your abuser: your children, family, friends, or coworkers. This

may have been the only way in which you could release some of that

fury. Or you may have taken the anger out on yourself. Maybe you

started to blame yourself for getting into this horrible situation in the first place. You may have even started to hate yourself. This self-hate may have caused you to seek other ways to hurt yourself.

Self-Destructive Behaviors

Increasing your alcohol or drug use may have been a way for you to

deal with the anger and cope with the pain. These drugs may have

been a way for you to self-medicate; to try to stay “sane.”

If the attacks made you want to bury your sexuality, you may have

thought that by altering your body, you would become less sexually

desirable. You thought that if you were less attractive, maybe the assaults would end.

Perhaps you found yourself eating much more than you had before

in order to gain weight. In your mind you may have thought that being overweight would make you less sensual. Or you may have tried to do just the opposite. You may have reduced your eating and

lost a lot of weight. You may have felt that by becoming very thin you

would become less sexual, your chest would be flatter; you would have a more boylike figure. You may have also perceived a bit of control over at least one part of your life: your eating.

Self-injurious behaviors such as cutting yourself may have been another outlet for your anger and distress. If, after being raped, you

felt nothing or felt anger toward yourself, cutting may have become

a routine. If you cut yourself, perhaps it was to feel something at a

time when you seemed completely numb. Cutting yourself may also

have been an attempt to punish yourself for what you thought was

somehow your fault.

What Now?

Now that you are out of the abusive relationship, one of the things

that you may find very difficult is coming to terms with your sexual-

ity. If you were sexually assaulted, you may find that you now feel no

sexual desire at all, for anyone. This is a common reaction after such

abuse. The healing process can take a long time and involves not only

healing your feelings of self-esteem and sexual desire but also healing your ability to trust another person.

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The Hidden Hor or: Sexual Abuse 5

On the other hand, you may have started having sexual interac-

tions with a number of different people. This may have been a way

for you to feel back in control of your own body. It may have been

your way to avoid an emotionally intimate relationship with some-

one. Or you may have been searching to regain your prior enjoyment

of your sex life.

Any one or a combination of these reactions to sexual assault may

have felt devastating. Trying to cope with the reality of it at the same time you were experiencing nightmares, jumping at every noise or touch, and reliving the incident in your mind over and over again, may have made you feel as if you were truly going crazy. You were, of

course, having a normal reaction to a horrible and terrifying trauma.

Everyone is different and each abused person suffers varying

aftereffects from sexual abuse. There is no timetable for when you

“should” be over these symptoms. Some effects come on quickly and

last for weeks or months. Others may not begin until much later and

last for a very long time.

If you were sexually assaulted, you will probably experience events

throughout your life that may trigger old reactions of fear, depression, anxiety, anger, or mistrust. Over time, these reactions should become

more bearable, but most likely, they will never go away completely.

You may not always know exactly what triggers these responses. It

may be obvious events such as a movie in which a rape occurs, or it

might be as subtle as passing someone in the street who is wearing

the same cologne your abuser wore.

If you find yourself having such a reaction, even if you don’t know

why, it’s OK. There is no mental health milestone you have to pass

at any certain time. You are not crazy for having these reactions whether it’s been a month, a year, or five years, or more. They are

perfectly normal.

However, you will not always feel as bad as you do right now.

Survivors of rape and other forms of sexual abuse talk about the pain

slowly lifting. If the pain you feel is particularly acute or if you find that the pain is not getting better as time goes by, then you may want

to get extra professional help and support.

You may find it helpful to find a survivor’s support group, either in

person or through the Internet. Talking with other victims who went

through a similar experience can be very empowering. You may also

want to talk with someone from a rape crisis center or a therapist who

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0

It’s My Life Now

help does not mean you are weak. It means you are taking care of

yourself.

Remember, the sexual assault or assaults were not your fault. You

did nothing to bring them on, and you in no way deserved to be treated like that. Over time your reactions and feelings stemming from the attacks should fade as you regain the life you want. Also,

as time goes on, you will be able to recognize with clarity and confi-

dence that you do not deserve to be hurt ever again; not by anyone,

including yourself.

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SELF-ExPLORATION

Self-Talk

It is often so difficult to talk to anyone about sexual abuse that people keep their feelings bottled up inside. Now that you are out of the abusive relationship, it may be time to start exploring what you went

through and why it may still be affecting your self-esteem and sexual

life. This exercise involves remembering and examining what you went through, what it took to survive, and how the abusive relationship may be affecting you now. Completing this exercise may bring up

some uncomfortable feelings stemming from the abuse, but being able

to face those feelings is part of healing and moving on with your life.

The worst thing my partner did to me sexually was _____________

___________________________________________________________

___________________________________________________________

___________________________________________________________

The part that comes back into my mind most often is ___________

___________________________________________________________

___________________________________________________________

___________________________________________________________

The most difficult part of remembering what he did to me is _____

___________________________________________________________

___________________________________________________________

___________________________________________________________

I made it through the sexual abuse by __________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

1

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When I think about getting into another sexual relationship I feel

___________________________________________________________

___________________________________________________________

___________________________________________________________

When I think about getting into another sexual relationship, I think ___________________________________________________________

___________________________________________________________

___________________________________________________________

Since escaping the relationship, the ways in which my sexual life has changed are _______________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

We suggest that you complete this Self-Exploration exercise again in a month or two to help you track your progress. You will probably notice that your discomfort in thinking about these issues and

the negative effects of them on your present life have diminished. If,

instead, you find that your emotional reactions continue to run high

and still interfere with your ability to cope with your life, that may be a sign that your healing process is stalled and perhaps some counseling would be a good idea.

2

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5How Could You Have Loved

an Abuser?

My abuser put me through hel . I can’t believe I

loved someone like that. What was wrong with me?

Terry, age 43

I knew the terrible pain. I knew it would happen

again. I stayed anyway. I must have been crazy.

ChinTa, age 28

Myth: Once someone has abused you, all your love for him

vanishes.

Myth: Anyone who could love an abusive partner must have a

serious psychological problem.

3

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What Is Love?

Life would be so much easier if love were always rational and predict-

able: You find the right person, you fall in love, you treat each other with respect, tenderness, and caring, and you live happily ever after.

Unfortunately, love is not rational. Love does not always live up to

expectations. Love isn’t even always based on how you are treated.

Love is a very rich, complex, and often puzzling set of emotions and

behaviors. People often fall in love without really knowing everything about their partner, without knowing for sure how they will be

treated. And once in love, people find that “falling out of love” can

be very difficult.

When this is true in an abusive relationship, it can be extremely

confusing. Many survivors feel hatred or nothing at all toward their

abusers, but many others torture themselves with painful questions:

“How could I have loved him after what he did to me?” “My ex hurt

me, was cruel to me; so how could I still have those feelings for him?”

“Doesn’t this mean there is something wrong with me?” The answer to this last question is: “No!” These feelings and questions are common and perfectly normal among survivors.

It Was So Good at First

You probably knew your relationship was abusive or violent. You may

have known it was fundamentally unhealthy. But for most survivors,

the abusive relationships did not start out that way. On the contrary,

things were wonderful at first. Your ex was attentive, caring, charm-

ing, and committed. You felt attraction for many reasons. When you

think back to the early days of the relationship, you can picture all

the gifts, how he wanted to be with you all the time, and how he told

you he loved you more than anyone else ever could.

No one, not even your abuser, is all good or all bad. Most abusers

have some genuinely good characteristics: the ones that made you fall

in love. Characteristics such as a good sense of humor, attentiveness

to your needs, an interesting skill or hobby, a passion for reading, or a special physical attractiveness may be attributes that drew you into

the relationship. Unfortunately, as time went on, you realized that all these positive qualities could not override the control and abuse.

Early in the relationship, your abuser may have awakened in you

brand-new emotions about yourself; maybe for the first time you felt

you deserved to be treated well. You felt lucky to have found such

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How Could You Have Loved an Abuser? 5

treated you better than anyone ever had before. At the beginning your ex-partner was probably protective, generous in some ways, very complimentary toward you, and even jealous. You may have

seen that jealousy as a flattering sign of how much he loved and cared

for you. Thinking back, you can remember conversations between

the two of you about special and rare qualities of your relationship.

If you came into this relationship with a history of childhood abuse or abuse in other intimate relationships, you may have had even greater difficulty in immediately recognizing the danger signs.

Some survivors who have endured repeated abuse may fail to realize

that they deserve or should expect anything better (see chapter 17,

“Loving Again”). This by no means excuses the abuse or makes you

somehow to blame. It simply may help you to let go of some of your

guilt or confusion about not acknowledging the abuse earlier.

Recognizing the Signs of Abuse

It is very painful to discover now that many of your former partner’s

“special” characteristics were actually signs of the abuse to come. The attentiveness, possessiveness, and jealousy that seemed so charming

and endearing turned into control, abuse, and violence. With this dis-

covery comes the feeling that you failed in some way. And you didn’t

see it coming. In the aftermath of the relationship you may have begun to question your own ability to find a healthy relationship.

Giving up that relationship may have felt as though you were also

abandoning your ability to love and be loved. It can take time after

leaving an abusive relationship to understand that some of your for-

mer partner’s qualities, which initially attracted you were, in fact, not healthy ones. However, this does not mean that you are not capable

of loving someone truly and deeply. It also does not imply that you

are unworthy of being loved in return in the same way.

Why Couldn’t You See the Changes?

Another difficulty survivors often face is identifying when the rela-

tionship went from good to bad. When did it change? Why wasn’t

there a specific point when you said, “That’s it; I will no longer love this person?” If this question feels difficult or even impossible to answer, that’s because it is. Usually, abuse creeps into a relationship in an insidious, gradual way, over months or years. A precise moment

or single event that defines the beginning of the abuse rarely exists.

Several points may help you to understand this.

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Think about what else was happening in your relationship as the

abuse was growing. Chances are your love, caring, and devotion for

him were growing as well. The love came first and then kept pace

with the abuse. To try to pinpoint the moment when the abuse out-

weighed the love you felt may not be possible even now.

Identifying the beginning of the abuse is made more confusing by

the fact that abusive relationships are not overtly abusive all the time.

Some of the time the controlling behaviors were so well hidden they

were barely recognizable. The abuse and violence followed a pattern

called the cycle of abuse, described in chapter 1, “Were You in an

Abusive Relationship?” Between episodes of abuse were periods of

apparent harmony that made it easier for you to diminish the serious-

ness of the abuse.

Many factors may have helped to keep the relationship going and

kept your feelings of love alive. Your partner likely made promises

to you: “I promise this will never happen again,” “I promise I’ll change.” You believed these promises the first time. And most likely

the second. As the abuse continued, the claims of remorse may have

increased; the promises to change may have become more persistent.

You continued to believe him; you wanted to believe him. After all,

you were in love.

Then there were all the apologies. Your abuser seemed truly sorry.

You offered forgiveness. Now, however, when you think back, you

realize the apologies were conditional. They blamed you! “I’m sorry,

but if only you hadn’t …,” They always made the abuse somehow

your fault. You may have begun to believe this, and you may even

remember apologizing for your actions. You began to believe that if

you were careful about what you said or did, you could prevent the

abuse from happening again. As the abuse escalated over time, the

blaming became more obvious. “I didn’t mean to hurt you, but if you

just weren’t so (stupid, ugly, careless, dumb, etc.), this would never

have happened.” Time after time you were made to believe that every

act of violence or abuse was your fault. Day after day you were made

to feel that you were unworthy.

To convince you further that you were at fault, he probably told

you that the abusive behavior had never happened in any other past

relationship (this was almost surely not true). You may have even known a past partner, but never heard a word about abuse or violence.

Therefore, you were inclined to believe that it must be something about you; something wrong with your ability to love. Now, looking

back, you realize that you never said a word to anyone either.

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How Could You Have Loved an Abuser?

“If you really loved me …” Did you hear this a lot? Throughout

your time together this and other similar statements were calculated

to let you know that if you only had the capacity to love him enough,

or somehow “better,” the relationship would work. Your partner

explained that the abusive acts were the result of your inability to love him enough. Eventually, you may have begun to believe this.

But, the truth is that your love wasn’t inadequate or wrong—it was

your partner who was unable to love.

Why Did You Stay?

All this sounds so horrible that you may have asked yourself, “Why

didn’t I leave sooner?” One reason may have been that as your abuser

was making you feel unworthy of him, he was also working to make

you feel you were unworthy of everyone else too; that it would be

impossible for you to find anyone else to love you, ever. So, you thought if you stayed and tried to behave in ways that would please

him, you could avoid the abuse and would at least not be alone.

Perhaps you tried to discuss with others your growing doubts

about your relationship. If so, you probably did not receive much support. Most abusers are very skilled at keeping that part of themselves hidden from the outside world. Others see them as charming,

likeable people. Those you confided in may have implied that you should try harder to make the relationship work. They were not willing to blame your partner, so again you thought it must be you who

was “unlovable.”

At those times your partner admitted to treating you poorly (if he ever made such an admission), he placed the blame on his past,

on being abused as a child. Your partner may even have asked for

your help in recovering from his trauma. Again, the responsibility was placed on you to heal him. Also, your partner may have blamed

his abuse on other outside factors such as a bad day at work, stress

over finances, or someone else who made him angry. You may have

felt sorry for him and believed that if you didn’t try to help, you must not really love him. This became another justification for loving him.

Your partner seemingly needed you, and you thought that once you

helped him heal, he would stop abusing you.

Another complicating factor in understanding your abusive rela-

tionship is that certain cultural norms or religious teachings reinforce the notion that women should love their partners, no matter what.

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8

It’s My Life Now

success or failure of a relationship. In others, abuse is seen not as unjust at all, but something a woman must endure. Your partner may

have used these beliefs against you, citing religious writings or other materials to justify his violent behavior (see chapter 1, “Were You in an Abusive Relationship?”). If you were raised with such beliefs,

they can interfere with your ability to recognize that the abuse was

wrong. Your beliefs may have made it more difficult to stop loving

him and may even have strengthened your resolve to stay with him

and continue loving him.

You probably spent a long time loving your abuser before you

finally realized just how bad the situation was. Then you probably

spent more time hoping and believing things would change. Next you

believed it was all your fault. It’s unrealistic to think that these feelings would have disappeared overnight. All the justifications, ratio-

nalizations, and excuses you used and believed for so long became

part of your perception of yourself and him.

Every time you wonder how you could have loved such a person,

stop to consider what it says about you as a loving person. If you didn’t love your ex-partner so much, this would not be so difficult.

Despite what he told you during that relationship, this shows how

deeply you can care for another. It is time for you to become strong,

to love yourself as much as you can love a partner. Now that you are free of the abuse, you can begin to re-create the love for yourself that he stole from you. This, in turn, will help you become a person

who will demand to be treated by your next partner with as much

love and respect as you will offer in return (see chapter 17, “Loving

Again”).

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SELF-ExPLORATION

Why You Loved Your Abuser

You are probably aware that your ex-partner possessed some positive

traits. If you are condemning yourself about your past or present feel-

ings, it can be helpful for you to remember why you fell in love. This

Self-Exploration exercise is designed to offer you that opportunity.

List the characteristics that originally attracted you to your ex-partner (such as certain personality traits, hobbies, profession, physical appearance, etc.).

1. _______________________________________________________

2. _______________________________________________________

3. _______________________________________________________

4. _______________________________________________________

5. _______________________________________________________

6. _______________________________________________________

7. _______________________________________________________

8. _______________________________________________________

9. _______________________________________________________

10. _______________________________________________________

Now, compare this list with your answers to the Self-Exploration exercies in chapter 1 — “Abusive Behaviors Inventory” and “Abusive

Behaviors Analysis.” This comparison should help you to understand

better how you could have loved an abusive partner and why you needed to end it.

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6Abuse of Men by Women, and

Abuse in Gay, Lesbian, and

Transgender Relationships

I could see the disgusted look on the nurse’s face when I

mentioned that my partner Bill had given me the black eye.

It just wasn’t worth talking to her about it, so I left.

MarCuS, age 48

If my own family didn’t believe that my wife could

abuse me, why would anyone else?

luiS, age 31

I feel as if the only way to get help is tell my family I’m

gay. I’m just not ready to do that.

CrySTi, age 19

Myth: Only women can be victims of abuse.

Myth: A man can always stand up for himself against any abuser.

Myth: Abuse does not exist in gay and lesbian relationships; there

is only love and mutual support.

1

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2

It’s My Life Now

A ll survivors of relationship abuse have endured many painful and traumatic events and most must continue to deal with the effects of

these traumas after freeing themselves of their unhealthy relationships. Some couples do not fit into the typical “mold” of abusive relationships: heterosexual couples in which the male is the abuser.

In other types of abusive or violent relationships, the suffering the

victim faces is equally traumatic, but some issues they face and are

trying to cope with now may be unique and even more difficult.

Men as Victims of Abuse by Women

As noted in the introduction, the majority of victims of abuse are women and the abusers are men. Obviously, however, this is not always the case. Because of social stereotypes that label men as able

to take care of themselves, especially physically, men who are survi-

vors of abuse have unique difficulties in recognizing, surviving, and

escaping the relationship. The embarrassment, shame, and fear may

be even more exaggerated. Cultural myths about the roles of men and

women in our society, layered on top of the usual reasons victims fail

to find help, may cause survivors to meet with unique obstacles, both

while they endure the relationship and after they escape from it.

If you are a man who was in an abusive heterosexual relationship,

you probably first went through a stage of disbelief when the abuse

began, followed by the hope that you could change her. These feel-

ings may have been reinforced by society’s myths that all women are nurturers, they are supportive and caring, they are passive and

nonaggressive. These stereotypes about women were probably cou-

pled with those about men: not nurturing, unemotional, in control,

assertive, aggressive. Even as the abuse began and increased, these

cultural expectations may have delayed your ability to recognize that

you were indeed in an abusive relationship.

As time went on and you finally began to recognize the problems,

you may have tried reaching out to others. Unfortunately, the friends

and family you talked with may have downplayed the seriousness of

what was happening, may have laughed at you with derisive comments such as, “How on earth could a woman scare you?” Or they

may have completely dismissed what you said as your problem for

not being enough of a man. All these unsupportive attitudes may have caused you to believe the problems were really all your fault, or

at a minimum, prevented you from any further attempts to reach out

to others for help, advice, or consolation.

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Abuse of Men by Women, and Abuse in Gay, Lesbian, and Transgender Relationships 3

It is easier for women who are abusers to mask their abusive behaviors from the outside world. The culture starts from the position that women could never be abusers, and such women can use

that to their benefit, especially in public settings. Your abuser prob-

ably could get away with many insults, put-downs, and controlling

behaviors because, although others may see these as negative quali-

ties, they rarely will label them in their own minds as part of an abusive relationship.

Verbal and emotional abuse are less likely to be recognized as abuse within any relationship. Within a heterosexual relationship in

which the victim is the man, he is assumed by the culture to be the

one in control. Consequently, many outsiders may have said to you

something along the lines of, “If you don’t like it just tell her to stop!”

You may have even heard the old adage “Who wears the pants in your family?” This dig is obviously directed at you as much, if not

more, than at your abuser. The idea that the victim is responsible for

the abuse is once again reinforced.

Your abuser may use these common myths to increase your sense

of insecurity and responsibility for the abuse. She may have told you

that you aren’t really much of a man; that you are supposed to be tak-

ing care of her and you are doing a lousy job at that; or that you are

a failure as a provider. As in any abusive relationship, such attacks

chipped away at your self-esteem and personal confidence. Once free

of these accusations, the effects of them typically do not fade quickly.

For many male survivors of female abuse, professional support and

counseling may be necessary to focus on and work through these potentially debilitating issues. The staff at most domestic violence crisis centers are trained and experienced in assisting male survivors.

Usually, if a shelter does not accommodate men, the staff will make

other arrangements in the community for a safe house if a male sur-

vivor needs to escape.

Abuse within Same-Sex Relationships

Unfortunately, domestic violence and relationship abuse are believed

to be equally common among same-sex and heterosexual couples.

Estimates of the prevalence of abuse in same-sex relationships range

from 20 to 33%, which is about the same as in heterosexual relation-

ships. Again, although the majority of this book deals with female

survivors of abusive opposite-sex relationships, much, if not most, of

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It’s My Life Now

the material applies to all intimate abuse. However, among same-sex

couples, some additional concerns should be discussed.

Society’s Expectations

The cycle of violence and wide range of emotions that rolled over you

time and time again probably was exacerbated by the layers of negative

beliefs, rejection, and irrational fears some people hold toward gay,

lesbian, and transsexual individuals and couples (homophobia).

When a society views the world as innately heterosexual, that hetero-

sexuality is the norm, and that anyone in an intimate relationship is

assumed to be with someone of the opposite sex, that’s heterosexism.

Homophobic and heterosexist attitudes usually imply that same-sex

couples are bad, wrong, immoral, but even worse, they often simply

deny you and your partner’s existence; you become invisible.

It is difficult enough for heterosexual individuals to talk about their abuse, but when you include the fact that much of the world doesn’t understand or even acknowledge the existence of relationships

that are other than heterosexual, you can see why you may have expe-

rienced a much more difficult task in finding support and assistance

during and after your abusive relationship. When you tried to talk to

heterosexual family members or friends, they may have discounted your pain and your relationship, because to their way of thinking you

could just leave and go find another “friend.” They may discount the

depth of feeling in gay and lesbian relationships and lack the ability

to empathize at all. You may have walked away from those conversa-

tions feeling even more isolated and “different” than ever before.

Myths

As mentioned in chapter 3, many myths about the roles of men and

women exist in most societies. For example, if women are “always

supportive, caring, and passive,” how is it possible that they are ever the abusers in an intimate relationship? But they can be the abusers in both heterosexual and lesbian relationships. Or, on the other

hand, if men are “always in control, nonemotional, and aggressive,”

how could they possibly be abused? But they can be abused in both

heterosexual and gay relationships. The myths that affect partners

in heterosexual relationships also affect people in same-sex relation-

ships, often to an even greater extent.

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Abuse of Men by Women, and Abuse in Gay, Lesbian, and Transgender Relationships 5

Perhaps the most common myth about gay, lesbian, or transgender

relationships is that the individual has made a conscious choice about

their sexual orientation or gender identity. If others believe you chose to be in a same-sex relationship or somehow chose your transgender identity, they are likely to be less sympathetic both to your choice and to the fact that your relationship is abusive. In fact, they may blame

you.

One of society’s most common myths is that the love between

same-sex couples is different; that it cannot possibly be as strong or

as committed compared to the love between a man and a woman. In

other words, too many people understand love to refer only to heterosexual love. This belief causes some heterosexual people to minimize your love, and, as a result, minimize the abuse. This, then, further

increases the chance that many in the heterosexual community will

dismiss your emotional pain, will not understand what is happening

to you, and you will be left feeling even more isolated than you were

before you spoke to them. Finding a counselor you trust or a support

group of others in similar situations can provide great support and

comfort during your healing process by helping you realize you are

not alone.

Another common myth relating to gay male couples in particular

is that sadomasochism (S&M) is particularly common in such rela-

tionships. Although this belief is untrue (such activities are equally

prevalent for couples of all sexual orientations), such a misconception causes many survivors to fear that their abuse will be dismissed as

just a “normal” part of “that kind of a relationship.”

One final myth that may have influenced your ability to reach out was the belief that male-on-male violence is more common than

woman-on-woman violence. If you were in an abusive lesbian rela-

tionship, this myth may have increased your fear that no one would

believe you.

Lack of a Support Network

During your abusive relationship you may have tried to reach out to

support systems such as counselors or advocates, but even they may

have made you feel alone, too, especially if they were not trained specifically in abusive relationships. If you tried to talk to them, they may have immediately assumed you were in a heterosexual relationship, making comments about “your opposite-sex partner.” They

may have failed to acknowledge, as so many others do, that perhaps

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partner was the same sex, they may have reacted with surprise, dis-

comfort, or inappropriate questions and curiosity. All of these things

may have forced you back into silence. These kinds of reactions also

support the false notion that the abuse is somehow your fault. As a

result you may have become less likely in the future to attempt to find help due to fear of discrimination, embarrassment, or further blame

(see “Resources” at the end of the book for organizations where you

can find help).

Despite some increased understanding and support for people

in abusive relationships that are other than heterosexual, support systems solely for survivors of abuse are still fairly limited in most

areas. The majority of crisis centers throughout the country do not

have shelters specifically designed for gay, lesbian, and transgender

survivors.

Another difficulty that victims and survivors in same-sex or trans-

gender relationships encounter involves a tactic abusers use to pro-

tect themselves: the abuser pretends to be the victim. In opposite-sex

couples when the abuser is male, the roles of abuser and victim are

usually clear and understood by nearly everyone. For same-sex or transgender couples, however, this may not be so obvious. Therefore, in an effort to conceal his or her abusive behavior, an abuser

may access the same outside support agencies that are needed by the

victim. Once this happens, counselors or crisis centers are ethically

obligated to provide support for only one partner, and cannot serve

both. The burden to “prove” who is truly the abuser falls to the vic-

tim and may be far more difficult than it is for women in heterosex-

ual relationships. This same problem arises when law enforcement officers are called to the scene of a violent episode in a same-sex couple. Unless obvious injuries or witnesses are present, the officers

may be unable to distinguish between abuser and victim and will be

less likely to take appropriate action.

Same-sex abusers or abusers of transgender individuals have addi-

tional means of controlling and threatening their victims. One com-

mon controlling strategy is the threat of “outing” a partner who has

not yet chosen to come out of the closet to certain groups. The threat

may be to inform their partner’s workplace, possibly risking job secu-

rity. The threat may be to tell your landlord, which, in some states,

may allow for eviction. As appalling as these actions sound, your abuser may have used the culture’s built-in homophobia to control

you.

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Abuse of Men by Women, and Abuse in Gay, Lesbian, and Transgender Relationships

Fear of Damaging Your Community

Just as the larger society in general holds many myths about abusive relationships, the gay and lesbian community often has some ingrained myths of its own. Many in the gay, lesbian, and bisexual

community believe that their community is characterized exclusively

by harmony and mutual support. It is difficult for many within the

gay, lesbian, and transgender culture to believe that intimate abuse

and violence can exist in all intimate relationships and is not something unique to heterosexual couples. This false belief further isolates the survivors of same-sex abuse from even those who share their

sexual orientation. When they do reach out for help from those who

might seem most able to empathize and help, they may once again be

met with disbelief and rejection.

On the other hand, for some same-sex abuse survivors one rea-

son they may avoid reaching out for help to those outside the gay or

lesbian community is because they fear further stigmatizing others.

They fear that admitting the abuse, particularly to people outside their community, may create an additional excuse for a heterosexist

world to label gay and lesbian relationships as abnormal or deviant.

For this reason, some same-sex survivors feel that it is preferable to

remain silent about their abuse.

Los es

As an abuse survivor from a gay, lesbian, or transgender relationship

you may fear the possibility of losses in addition to those typically

experienced by survivors from “traditional” heterosexual couples

(see chapter 7 , “Losing Your Partner, Your Dream, Your Life”). As mentioned earlier, in states where no legal protections exist, many gay men, lesbians, or transgendered individuals risk losing their job

or being evicted if their sexual orientation becomes known to their

employer or landlord. Even now, after you are free of the abusive partner, the fear of these potential losses may prevent you from seeking help.

If you have children, you may have experienced another very

real fear. The risk of losing your children when leaving an abusive

same-sex relationship is even greater than for women in heterosexual

relationships. Unfortunately, due to cultural attitudes about sexual

orientation, the courts are not always supportive of the victims and

may take the children away. In an attempt to control you now, your

ex-partner may continue to make this threat.

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8

It’s My Life Now

Getting Out

Unfortunately, just as for heterosexual female survivors, leaving any abusive relationship can be a difficult, dangerous time. What happens once those in abusive gay, lesbian, or transgender relationships

finally manage to leave? Is the recovery process the same as it is for a woman who was being abused by a man? In many ways it is. Many

of the concerns for people who escape heterosexual male-on-female

abusive relationships apply to you as well. You may feel the same sense of fear, loss, depression, and anxiety discussed throughout this

book. However, all of these issues may be exaggerated for you for

very legitimate reasons.

All victims of abuse experience a sense of unreality and disbelief:

“How could my partner have treated me this way?” “How could I

have ended up in this situation?” “How could I have been so wrong

about that person?” For those in the types of relationships discussed in this chapter, these reactions may be greatly heightened due to the

societal myths, misconceptions, and prejudices discussed above.

Once you acknowledged the abuse you may also have recognized

that a woman abuser or abuse in a same-sex relationship are not seen

as the “norm” for abusive relationships. You may question yourself

about how you formed a relationship with this person when there are

so many other potential partners who are not abusive. You may begin

to wonder if your choice of a partner reflects badly on you. Nothing

could be further from the truth; abuse in any relationship is never the victim’s fault. Accepting this, however, may be even more difficult for male survivors.

If you were not able to find others to support and understand you

and you experienced threats or violence, your sense of fear now may

be even greater than for female survivors from opposite-sex relationships. The realization that friends, family, and the professionals

charged with helping you, such as the police, the courts, and even

crisis centers, may not completely understand your nontraditional abuse situation, increases your sense of isolation, and that can be very frightening.

Survivors of the forms of abuse discussed in this chapter may find

the feeling of loss of support from family and friends and the feeling

of losing the respect of colleagues are extra intense. Family, friends, and colleagues may see the idea of abuse in a relationship such as yours as a perfect opportunity for jokes, although these same people would never dream of making light of a female victim of a male

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Abuse of Men by Women, and Abuse in Gay, Lesbian, and Transgender Relationships

abuser. If you stand up for yourself, they may brush you off as some-

one who “just can’t take a joke.”

In addition, the depression that often paradoxically follows escap-

ing an abusive relationship may also be different. Rates of depression

in the population overall are greater for women than for men; how-

ever, the number of suicides stemming from depression are greater

for men. This may indicate that male survivors of female-on-male or male-on-male abuse who become depressed are more at risk of experiencing the most severe and dangerous forms of depression and

using more deadly methods for attempting to end their lives.

If the abuse you endured included sexual assault you may find it

terribly difficult to seek or find help for recovering from this. Society often turns a blind eye to men as victims of sexual assault by women

partners and to abuse in same-sex or transgender relationships. Some

people still falsely believe that men cannot be sexually abused by women, and that sexual abuse in a same-sex relationship just “goes

with the territory.”

As you can see, some important differences and unique challenges

do exist for female-on-male and gay, lesbian, or transgender abuse. You may analyze more deeply for yourself the unique challenges couples in

diverse abusive relationships face by completing the Self-Exploration,

“Your Unique Challenges,” at the end of this chapter.

However, the diverse abusive relationships discussed in this chap-

ter are more similar to than different from “typical” opposite-sex, male-on-female abuse that is the primary focus of most of this book.

Because of that similarity, anyone can be in an abusive or violent relationship, regardless of the sex of the abuser and of the victim.

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SELF-ExPLORATION

Your Unique Chal enges

As mentioned throughout this chapter, the difficulties faced by men

abused by women or by gay, lesbian, or transgender partner abuse

pose additional challenges in surviving and escaping the abuser. If you were in such a relationship, this exercise will help you become

more aware of the difficulties you faced and may be trying to cope

with still.

In each category below, explain briefly all the tactics or situations

you can think of that your abuser used against you or ways in which

others in society increased the pain and difficulties of your abusive

experience.

• Your abuser, family, or friends (or you?) used stereotypical

myths and stereotypes to deny the reality of the abuse.

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Your abuser told you that no one would believe you because you

were not a “traditional” victim.

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Your abuser was able to mistreat you in public without

repercussions.

_______________________________________________________

_______________________________________________________

_______________________________________________________

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• If you were part of an abusive gay, lesbian, or transgender rela-

tionship, your abuser threatened to “out you”; tell others about

your relationship (your family, friends, employer, landlord,

school) to keep you quiet about the abuse.

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Your family or friends refused to acknowledge the nature of

your relationship.

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Your family or friends treated your abuse as a joke.

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Your family or friends told you that the abuse was your fault.

What were the suggestions (if any) they made to “stop” the

abuse?

_______________________________________________________

_______________________________________________________

_______________________________________________________

• Outside agencies (crisis centers, law enforcement, etc.) talked as though only one type of relationship (heterosexual), abuser

(male on female), and victim (female) exists.

_______________________________________________________

_______________________________________________________

_______________________________________________________

81

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• Once told about your relationship, the counselor or social worker

at the agency where you sought help acted surprised, shocked,

or asked you inappropriate questions about your relationship.

_______________________________________________________

_______________________________________________________

_______________________________________________________

Now review your list. This will help increase your understanding

about why it was so difficult for you to survive and escape the abusive relationship you were in, and the intensity of your personal experience of relationship abuse or violence. That understanding, in turn,

will help you focus on the areas of your life now that need the most

attention for you to heal. Finding people and support agencies that

can be truly empathetic and empowering to you is very important.

Although it may take a bit more time for you to find the help you

need, it will be worth the search (see the “Resources” section at the

end of this book).

82

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PART

I Now

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7Losing Your Partner,

Your Dream, Your Life

I knew I had done the right thing. Everyone kept teling

me how it was such a good thing to leave him. If it was so

good, why did it hurt so much?

ellen, age 29

We had plans. I had visions of a wonderful life together.

I’m glad I’m out, but now I wonder if I’ll ever have the life I

imagined.

JayMe, age 19

Myth: Losing an abusive partner isn’t painful; it’s a relief.

Myth: Dealing with the loss of an abusive relationship is much

easier than losing a healthy relationship.

85

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8

It’s My Life Now

W henever any relationship ends, most people experience pain.

Even if the breakup was your idea, it can still hurt. After finally leaving your abuser, you might have been surprised that you felt sadness.

Anticipating the relief you would feel to be out (and it was a relief), may have led you to believe it wouldn’t be emotionally painful. The

pain may not have surfaced for days, weeks, months, or sometimes

even years after the relationship ended. But at some point it probably

did.

If you are like most people who have left an abusive relationship,

the sadness and loss you feel may be just as severe as if a healthy relationship had ended. The loss of an intimate relationship, even a

bad one, involves pain on a number of levels. You have not just lost a

partner, you have lost much more.

You Lost a Part of Yourself

Have you sensed that you are not the same person you were before

the abuse? Survivors often talk about losing parts of their personalities. Friends and family may have mentioned to you how different

you seem now. If you were outgoing, assertive, or carefree before the

abuse, you may now act more withdrawn, passive, or rigid. Perhaps

you detect other new characteristics in yourself such as excessive anger, pessimism, or a general distrust of others.

It’s not difficult to understand how the trauma you experienced

could be powerful enough to produce fundamental changes in who

you are. These changes add to the list of losses you are mourning.

Chances are good, however, that the real you has not been lost per-

manently. Over time you will begin to see glimpses of your old self;

those healthy, positive traits will begin to reappear. Eventually, you

will probably be able to recapture that person you used to be and

used to love.

You Lost a Companion and Confidant

You may miss having someone to accompany you through daily

highs and lows. No longer having someone to “mull” things over with at night or turn to for a second opinion about personal problems, finances, the children, daily activities, or whatever, may leave

you feeling as if you have a “hole” in your life.

Moreover, when a relationship ends, you often lose someone who

was, at least in some ways, a confidant. Regardless of the abuse, you

may have talked with your ex-partner about things you didn’t discuss

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Losing Your Partner, Your Dream, Your Life 8

with anyone else. You may have discussed personal, intimate issues.

When the relationship ended, your confidant was gone.

Even though you know your decision to leave was the right one,

you may experience loneliness. Losing the person you thought was a

life partner leaves a large empty space in your life. This sorrow does

not mean the relationship was healthy; you know it wasn’t. Nor does

it imply that you really wanted or needed to be in an abusive relation-

ship; you know that’s not true. It just means you feel the loss of some parts of your relationship.

You Lost Your Sexuality

If your sexual life with your partner was good, you probably miss

the physical pleasure. Also, you may miss simply having a physically

intimate relationship in your life: someone to hold you, to be physi-

cally near you, to kiss you hello or goodnight. You may miss holding

someone’s hand as you walk and sleeping next to someone at night.

On the other hand, however, you also lost your “sexual innocence.”

In this context, sexual innocence does not mean sexual inexperience

or a naiveté about sex; it refers to feeling comfortable and trusting

with a sexual partner. If your relationship was sexually abusive, you

experienced a different kind of sexual loss: the loss of feeling like a sexually healthy person. Your abuser took control over your body and took your sexuality away from you. No one has the right to take

that from another person.

If you feel you are mourning the loss of your sexual innocence,

that’s another perfectly normal reaction. That your body is your own

and you determine what and how and when you will have sex was

taken away from you. Your ex took away your ability to trust poten-

tial partners. He stole all of this from you and you have every right

to mourn such a loss.

If your partner sexually assaulted you, your ability to feel sexual

in a positive, loving way was probably taken away, too. It may be a

long time before you begin to experience and feel comfortable with

the sexual side of yourself again. Even when those feelings of sensual-

ity and sexuality do return, you may experience great difficulty being

sexual with your next partner. Intimacy with someone new may

trigger memories and sensations of the horrors of the abuse. These

thoughts may cause you to avoid sexual situations completely until

you are able to move past those memories. This is a normal reaction

to your abuse history and another reason to feel a sense of loss.

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88

It’s My Life Now

An opposite reaction may sometimes occur for survivors of sexual

abuse. Some survivors may become much more sexual with a greater

number of partners than they ever would have before the abuse. This

is probably a way for them to attempt to deal with the violence they

experienced. They may be desperately trying to find a way to feel loved or whole again sexually. For others, the disgust toward their

bodies may propel them into treating themselves as sexual objects.

Unfortunately many women who take this path are hurt emotionally

or even physically again.

You Lost Your Ability to Trust

If your abuser used discussions of issues such as finances, attitudes,

or other activities as an excuse to ignite abusive episodes, you may be experiencing a very different sort of loss. If you were afraid to initiate discussions because of the potentially abusive results, you may still

find yourself avoiding these discussions now with everyone. You may

avoid talking to others, particularly a new partner, about anything

that feels like an old abuse “trigger.”

If the abuse has caused you to feel anxious about being open and

direct with others, this is another very real loss. Your ability to be

assertive and speak your mind without fear of violence is a terrible

sacrifice. This may feel as though another very important part of you

was stolen.

You Lost Your Life Dream

You also may be mourning the loss of a life dream. When you began

the relationship, you may have felt that he was the one. You may have envisioned a life together forever. You might have planned to marry,

have children, and grow old together. Now, you may feel a sense of

great loss for the dream you once thought you shared.

You may have lost many other dreams along the way: your dreams of

owning a home; living in a community as an intact, happy family; being

in a long-term, secure relationship. You are mourning all these losses.

Knowing it was the right decision to leave should not in any way dimin-

ish allowing yourself to grieve. You know now that your dream could

never have become reality, but the loss makes you sad nonetheless.

If you had to move away to escape your abuser, it may have been

necessary to leave your job. You may even have sacrificed your career.

You worked hard to get where you were, to establish a good reputa-

tion at work, perhaps to advance up the ranks. After leaving your

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Losing Your Partner, Your Dream, Your Life 8

position, it may have been difficult for you to reestablish yourself in the work world. Being forced to start all over again in a new job can

create profound feelings of loss.

You Lost Your Dreams for Children

If you envisioned a life with him that included children, but you did

not have children together, you may be wondering when, if ever, you

will have your family. Your experience of abuse may have altered your

thoughts about having children at all in the future. Maybe you wisely

chose not to bring children into such an abusive atmosphere, but now

you wonder if you will ever feel comfortable enough in a relationship

to have a family in the future. This may be another source of grief

for you.

If you had children with your ex-partner or you had children from

an earlier relationship, you probably assumed at the time that you

were creating a happy, stable family. As the relationship turned to abuse, you may also be mourning the loss of a healthy upbringing for

your children. One of the most difficult legacies of an abusive rela-

tionship is the sense of loss you feel for your children; guilt at exposing them to your former partner for as long as you did. It is easy in

hindsight to see what you might have done differently. But if leaving

sooner had risked your safety or your children’s, you did, without a

doubt, what was best for them.

If your children witnessed the abuse you endured, you may now

feel the loss of their innocence, too. If your former partner directly

abused your children, you are grieving for that as well. No matter

what the particulars were, if you believe that your children sacrificed parts of their childhood because of this abusive relationship, it makes perfect sense that you would mourn their losses. You believed

that the relationship would provide a father for your children. This

assumption was shattered by his abuse.

Sometimes a survivor has no choice but to leave the children

behind to escape the violence with her own life. If this was true for

you, your grief and loss are further magnified. But, you had to get

away. Witnessing the abuse over and over may have been far more

traumatic for your children than being separated from you temporar-

ily (see chapter 10, “What About the Children?”). If you had stayed,

and your partner’s violence escalated to extreme violence or murder,

your children might have lost their mother forever. If you are not able to see or contact your children right now, chances are that you will

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0

It’s My Life Now

find a way to be reunited with them, hopefully in the near future (see

chapter 12, “Practical Considerations”).

You Lost Family and Friends

You probably lost other people in your life when you left your abuser.

You may have developed close ties to some of your ex’s family mem-

bers, but now have no contact whatsoever. There probably were

mutual friends, but they either did not know or refused to believe you about the abuse. They may have remained loyal to your abuser

and deserted you when the relationship ended. And, if you needed to

hide from your former partner, that meant hiding from them, too;

you may have lost everyone.

Think back for a moment about how your family and friends

reacted when your relationship ended. If they were not understand-

ing and supportive, you may have lost them, too. Perhaps they failed

to support you because they refused to believe the abuse was occur-

ring, because they felt that it was your duty to stay with your partner, or perhaps they even blamed you. Their reactions and attitudes probably eliminate any possibility for you to feel close to them now. They

may have thought they were being supportive, but their actions and

words were not helpful. So, you may have chosen, wisely, to separate

yourself from them (see chapter 11, “The Reactions of Others”). Even

if the distancing was your decision, you feel that loss.

You Lost Your Valued Possessions

During your relationship your ex-partner may have damaged or

destroyed some of your most treasured personal belongings. Often,

an abuser will destroy, sell, or toss out specific possessions knowing you prize them the most. You may have lost some irreplaceable

items that had great sentimental value for you. This is one more weapon in your abuser’s arsenal of control and manipulation. He may have smashed objects during violent episodes, or you may have

noticed items broken or missing when you returned home “too late”

or following an evening out with friends of whom your ex didn’t

“approve.” In addition, when you left your abuser, it’s possible you

had to abandon many valued personal effects.

If you and your partner shared expenses, such as mortgage pay-

ments or rent, utilities, food, or car payments, or if your abuser brought in most or all of the family income, you lost a large part of

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Losing Your Partner, Your Dream, Your Life 1

your economic security as well. Often such a loss can make you feel

insecure and unsafe.

It is natural to mourn these losses. Although your treasures can

never be replaced, you now are able to protect the cherished belong-

ings in your life. You can be confident that no one will be able to take them from you again.

The Pain of Loss

After considering all the possible reasons why you may be grieving, it is important to examine what this grieving feels like. Elisabeth Kübler-Ross, the famous researcher on loss, grief, and death, discussed in her book, On Death and Dying, the stages experienced by someone who is dying or has lost a loved one. These stages can be

adapted to the loss you experienced when your relationship ended.

Kübler-Ross’s stages of grieving do not always follow a predictable

pattern. This is particularly true if you are grieving the loss of an abusive relationship. Your loss is very complicated and may alter not

only the pattern of the stages but the length, intensity, and sequenc-

ing of each stage.

The first stage discussed by Kübler-Ross is shock or denial. Even though you may have been planning the demise of your relationship

for a long time, it may seem unreal when it finally happens. It can

take a while before waking up in the morning with the clear realiza-

tion that you are out. You may find you maintain patterns of behav-

ior as if you are still in the relationship. Eventually, however, this denial will disappear.

Another stage of loss you probably experienced was anger. It is much safer to allow yourself to feel your anger when you are free of

the danger of the relationship. If you had allowed yourself to feel this anger while you were together, you may have created greater risk.

Submitting to your partner’s demands would have become unbear-

able if your anger surfaced. And not submitting may have made him

far more dangerous. Now that you are out, you can allow yourself

to feel the anger. But instead of feeling anger about a single, recent

episode of violence, you may now feel all your anger rise up at once

(see chapter 8, “When Feelings Overwhelm You”). Some of this anger may be directed at yourself. You may blame yourself for allowing such a relationship to happen to you, for not leaving sooner, for not

standing up for yourself. These are perfectly normal feelings, but try

to keep in mind that you did the best you could to survive.

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2

It’s My Life Now

Depression is another stage in the grieving process. Sadness, tearful-ness, disrupted sleep patterns, and poor concentration are signs of the depression that often appears after the end of an abusive relationship.

These symptoms may progress into a deeper, more profound depres-

sion. Again, this is a normal reaction to the abuse and there are ways

of treating your depression (see chapter 13, “Beginning to Heal”).

Finally, gradually, over many months and perhaps years, you may

come to the stage of grieving called acceptance. This doesn’t simply mean accepting that the relationship is over. It means you no longer

are reacting to the abuse as if it were still part of your daily life. It means working through the pain this relationship left you with and

moving on. Even if this seems impossible to you right now, it will happen. It may not happen easily or quickly, but at some time in the

future the abuse will no longer be such a powerfully painful part of

your everyday life.

Coping with the Losses

Overcoming loss is a slow process. One of the worst things you can

do is to hurry it. Many others may expect you to “cheer up and be

happy” and get on with life. They will say things like, “You should

be feeling great; you’re out!” But they are only seeing that you got out of a bad relationship. They are not in a position to see all the related losses that you are suffering.

Only you know the healing you have to do and how long it will

take. If you are worrying that the grieving process is going on too long, think about how long you loved and believed in your partner. If you

were together for years, then believing the pain should be over in a few weeks or a month is unrealistic. If you rush your healing, you might

end up burying the pain, only to find it resurfacing in the future.

You need to allow yourself to feel bad. If you have one of those days when you are tearful all day, that’s OK. Crying is not a sign of

weakness, nor is it silly. It means that you are allowing yourself to

feel. Until you allow yourself to experience the emotions of that loss, you can’t begin the healing process.

Find someone you can talk to about how you are feeling. Make

sure it is someone who is going to listen without judging you. That

person should be someone who can recognize that, no matter how

abusive the relationship was, there are still many losses you must mourn. He or she must be willing to stick with you through your grieving and not try to hurry you.

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Losing Your Partner, Your Dream, Your Life 3

Often in abusive relationships, many things are left unsaid. You

probably weren’t able to tell your ex-partner everything you would

like to say. You may have stayed silent because of the potential for

further abuse or because your feelings fell on deaf ears. It’s important to be able to vent your feelings even if you can’t do so face to face

with your abuser (see the Self-Exploration exercise at the end of this

chapter).

Reading books, articles, and Internet sites about loss can help.

This is another means of “sharing” your feelings with others. Read-

ing about others who have gone through what you are experiencing

can make you feel less alone with your pain.

Meeting with a counselor or therapist who understands how pain-

ful and difficult this healing process is for you can help, too. With

a counselor’s guidance, you may be able to allow yourself to grieve

without judgment or self-recrimination. Venting to someone else

about your pain can, all by itself, help you to heal (see chapter 13,

“Beginning to Heal”).

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SELF-ExPLORATION

Expressing Your Feelings

You probably have not been able to tell your abuser how you feel about how you were treated. Releasing some of those feelings can be

a very therapeutic experience.

For this exercise, set aside about an hour (or more if you think you

need it). In the space at the end of the exercise (and on as many more

sheets of paper as you need) write a letter to your abuser. You will not send this letter, so feel free to write everything you have ever wanted to say to your ex-partner. Take your time. There is no right or wrong

way to do this, no right or wrong words to use. The list below offers

some suggestions for thoughts you might want to include in your let-

ter. Feel free to use it as a guideline or write it in your own words if that feels more comfortable.

Dear _[your ex]_______________,

1. What is your purpose in writing this letter?

2. How did your abuser make you feel?

3. What losses have you endured that were your abuser’s fault?

4. What other feelings such as shock, anger, or depression are you

experiencing; what are they like, and how did your abuser cause

them?

5. What else would you like to say about your abuser and the abuse

you suffered?

When you are done with your letter, set it aside. Put it in a place where you won’t see it on a daily basis. Then begin to pay attention

to any new thoughts that you wish you could have said to your ex-

partner. When these thoughts occur, get the letter out and add them

to it. Keep adding to your letter until you find that at least one week passes without feeling the need to make any new additions.

The next step is to decide what to do with your letter. If you find

that you are not ready to part with it, that’s OK. Put it away until you decide it is time to get it out of your life.

When you decide it’s time, make a ritual out of the destroying of

the letter. Think about what would feel right to you: ripping it up

into a million little pieces, burying it, burning it, or some combina-

tion of these. Decide if you want to do this alone or accompanied

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by a trusted friend. Do not be surprised by your reactions when you

destroy the letter: relief, anger, satisfaction, sadness, or virtually any other emotions are all possible and normal.

Finally, if this exercise seemed helpful, and more thoughts and feelings emerge over time, repeat the process. As always, there is no

right or wrong way to do it, but hopefully you will find this exercise

very therapeutic.

5

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8When Feelings Overwhelm You

I feel so bad all the time. It can’t be normal to be so

upset after getting out.

al, age 17

Everyone keeps teling me I did nothing wrong. I

guess I know that’s true. It still feels as though it was my fault somehow. It feels as if I hurt myself and hurt everyone

else around me.

ManDy, age 28

Myth: The emotional turmoil you experience in the aftermath of

an abusive relationship is brief and usual y fairly mild.

Myth: All survivors experience very similar emotions after leaving

an abusive relationship.

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8

It’s My Life Now

I t’s easy to imagine that some of the strong emotions such as fear, anxiety, anger, and depression that accompany an abusive relationship would immediately subside when you are finally away from your

abuser. Yet nothing could be further from the truth. Many of those

debilitating feelings can linger for months or even years, and new undesirable emotions may appear in the aftermath of the abuse.

Healing requires you to understand that these ongoing feelings are

normal and will diminish over time, either through your own efforts

or, in some cases, with outside help such as counseling or therapy.

Although every abused person’s emotional struggles will be different,

here are some of the most common and often most difficult feelings.

Fear

Removing yourself from your abuser does not mean that all your fear

simply disappears. Many people who have escaped violent partners

know the danger may follow them beyond the relationship. You are the best judge of how safe you are. Be sure to read chapter 2, “Are

You Out of Danger Now?” and take whatever steps are necessary to

increase your safety.

Many people have difficulty understanding why you are still afraid

after the relationship ends. But, you know all too well that your partner may not stop the abuse and violence just because you left. In fact, it might escalate. You know your ex was not always “rational.” Even

if it means risking arrest and jail by violating a restraining order, he may still try to hurt you. So, it is perfectly normal for you to continue to be afraid.

Your abuser may not have overtly threatened or attempted to kill

you, but nevertheless, you may have been in a nearly constant state of

terror. When a partner acts irrationally and impulsively, it becomes

impossible to predict what might happen next. If the abuse in your

relationship slowly intensified over time, the logical assumption you

made was that it would continue to increase. Remember, your abuser

did so many unbelievable things to you. How could you not live in fear of all the other unimaginable acts of which he was capable?

What if you know, intellectually, there is no reason for you to be

fearful now, and yet you are still afraid? Perhaps your abuser has no

way of finding you. Maybe he’s in jail. Maybe you have moved and

your ex has no way of finding you. You know, at least for now, that you are not in any real danger. However, many reasons exist for your

fear.

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When Feelings Overwhelm You

Chances are you lived with fear in your relationship for a long time. The fear you experienced may not have been based solely on the

threat of being killed. It may have been the fear of physical, verbal,

or emotional assault. Fear may have become a “normal” part of your

very “not normal” daily life.

Now that you are out of that abusive situation, do you continue

to experience fear when an event occurs that used to “set him off?”

Many common, daily occurrences probably activated this terrible

cycle. Now that you are out, these daily events don’t lead to abuse,

but your mind and body have been conditioned to associate them with the aggression. So, when one of these triggers occurs, your automatic emotional and physical response is fear. Keep in mind, it took time for this fear to be conditioned in you and it may take almost

as long for you to “unlearn” those associations. Just as you learned

these defense mechanisms gradually, you will unlearn them gradually

as well.

Guilt

You know the abuse wasn’t your fault. You know you did everything

you could to prevent and, finally, to end the abuse. You know you

did what was necessary to survive that relationship. You didn’t do

anything wrong! So, why do you still feel guilty?

Guilt is one of those very sneaky emotions. Intellectually, you know you have no reason to feel guilty and yet, there it is. You can

tell yourself the guilt will do you no good, but it persists. Experiencing guilt after leaving an abusive relationship can be one of the most

confusing emotions.

So, again, why is it you feel guilty? The best way to understand this

is to determine the source of your original guilt. Usually, the “bait”

for your guilt was set before the relationship even began.

Do you remember your abuser using subtle forms of guilt to get

you into the relationship at the very beginning? These tactics may have included complaining you were unfair to refuse to go out with

him or telling you how painful it felt when you refused him. Can you

remember how you began to feel you were doing something wrong if you didn’t begin a relationship with him?

Once you did get into the relationship, the use of guilt increased.

If you didn’t want to do what he wanted, when he wanted to do it,

he made you feel you had done something wrong. Anytime you had a difference of opinion, your ex found a way to leave you feeling your

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100 It’s My Life Now

opinion was wrong and you were wrong to have disagreed with him.

Your abuser may have reinforced this guilt by telling you how much

he loved you and only wanted what was best for you. If you resisted

or disagreed with him, your ex claimed you were hurting him deeply

and you just didn’t understand the true depths of his love.

Guilt was a very powerful tool for seizing control over you. Your

abuser won a major battle when he established a pattern of making

you feel at fault whenever you disagreed or opposed him in any way.

Think back on the relationship. Do you remember feeling at fault and

guilty whenever problems arose in the relationship? Do you remem-

ber feeling guilty even when you knew it was in no way your fault?

These feelings become ingrained and do not simply evaporate when

you are free of the relationship.

Your abuser may have blamed you for situations that were obviously

no one’s fault. This may have happened when circumstances were beyond anyone’s control: the car broke down, the toilet backed up, the

kids got sick. Although you were in no way responsible for these occur-

rences, you still got blamed. Not only was the “problem” blamed on

you, the abuse that often followed was blamed on you as well.

You may have been blamed for things that did not even exist. A

common example of this is the extreme jealousy abusers often exhibit.

If your partner was excessively jealous, he may have blamed and abused you for nonexistent flirting or just talking with others. Again, you were made to feel guilty when you had done nothing wrong.

Finally, guilt was heaped on you for the fact that the abuse con-

tinued. How often after an abusive episode did you hear, “I’m sorry,

but if only you hadn’t …” This was the ultimate guilt tactic; making you responsible for your own abuse, and therefore you felt it was your fault.

When guilt is so deeply instilled in you, whether it stems solely from this abusive relationship or grows out of other experiences from

your life as well, it is difficult to let it go. It takes time to get past the guilt, no matter how vicious and traumatic the abuse you endured.

Now that you are out, you may find it easy to take on new guilt. You

may find yourself thinking, “If only I hadn’t …” Hindsight can be

painful, especially when it involves berating yourself for actions you

couldn’t control. The more you heal from the abuse, the easier it will

be to release yourself from your guilt.

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When Feelings Overwhelm You 101

Impulsivity

Many people who manage to escape abusive relationships feel an overwhelming impulse to change everything about their lives all at

once. They may feel as if the only way to recover is to put the past

totally out of their mind and to make everything somehow “new.”

Your desire for a new life may be so strong that you are motivated

to change jobs, living arrangements, and even your friends without

really giving these important decisions the thought they deserve.

Although moving on in your life after an abusive relationship is

indeed very important, if you move too fast, you may later regret some of the choices you made in a time of extreme emotional crisis.

You have the opportunity to find out what you really want and need,

and you should consider taking some time to make the best decisions

you can for your future.

This may seem paradoxical, but freeing yourself from an abusive

or violent relationship is, for most survivors, a far more emotionally

complex task than getting into one. In fact, many of you, as you look

back, probably can remember that you became intimately involved

with your abusive partner very quickly (most likely, at his insistence, too quickly; see chapter 17, “Loving Again,” for more about this process). Consequently, it makes a great deal of sense to expect the

postrelationship adjustment period to require more time and emotional effort on your part. As with any pain in our lives, we want it to end as fast as possible. In this case, however, it’s usually far healthier and more healing to give it time.

Unreleased Anger

What about the anger you feel? Is your anger still buried although it’s been weeks, months, or years since your abusive relationship ended?

Perhaps others have asked you why you don’t appear angry with your

abuser. People may have even encouraged you to “let your anger out!”

It makes perfect sense to be angry, enraged even, after getting out,

but you just don’t seem to feel it. The truth may be that you just don’t feel it yet. Your outward indifference to what he did to you may end one of these days and you may explode with rage.

This is normal. You concealed your anger for so long; it may take

months or years before you are ready to express it fully. You may be

afraid of fully releasing your anger, of losing control over these strong emotions. Hiding your anger was a defense mechanism that served you well with your abuser. It was one of many strategies you used to

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102 It’s My Life Now

survive in that relationship. After a while it became routine. You may

have learned this “trick” so well, unlearning it now is difficult.

What do you think would happen if you were to release all your

anger? Are you afraid the anger will somehow overpower you if you

allow it to escape? Or are you worried you may never be able to move

past it? Once you begin to express the anger it may feel somewhat

overwhelming for a while, but you will move beyond it. Your anger will not destroy you (see the next section, “Anger Released”). If you

are truly afraid or unable to release your anger, you may need to work with a counselor to help you feel safe enough to express these

most powerful emotions.

Some people are afraid that if they release their anger, it will be

directed at people who don’t deserve it. However, those who know

you and are aware of your past know that anger is a normal reaction

to the abuse. If you were to express your anger, and some of it was

misdirected toward them, they would probably understand, support

you, and even feel relieved that your emotions were finally emerging.

If you find that some misplaced anger upsets friends or family mem-

bers, talk to them afterward about what happened. Apologize and

explain that you are still working through some of your emotions from the abuse and your anger was not directed at them. Being open

and honest with them should help to smooth out any hurt feelings.

Remember, good friends will not abandon you, or judge you for

doing something you need to do: release your pent-up emotions. If

your anger surfaces often or becomes too intense for your friendships

and other relationships to bear, then it may be time to think about

getting outside help. Chapter 13, “Beginning to Heal,” can assist you in finding outside support.

Anger Released

For some of you, once you were out and safe, all of that stored up

anger may have exploded all at once. For many people, when that

stockpile of stored anger begins to erupt, “capping” it may be dif-

ficult or impossible. Anger may have controlled your life for so long

that now you find it difficult to feel anything except rage.

Anger directed at your abuser is, of course, one of the most nor-

mal reactions a person can have. But as with any emotion, anger can

sometimes rise to excessive levels. You may have been so angry you

wanted to hurt your abuser back, just as he hurt you. Perhaps you

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When Feelings Overwhelm You 103

even have elaborate fantasies about strategies for exacting emotional

and physical vengeance.

Thoughts of hurting your abuser are not wrong or dangerous in themselves. Thoughts are nothing more than that: thoughts. Most survivors have such fantasies at one time or another. But, if you suspect

you may act on your fantasies (such as through criminal acts, behav-

iors that could jeopardize child custody decisions, actions that might

risk direct retaliation from him, etc.), safer and more effective ways

exist to release your anger (see chapter 13, “Beginning to Heal”).

Depression

Since you left your abuser, have you felt very down, sad, or fatigued for no obvious reason? Have your eating and sleeping patterns changed

significantly? Do you feel your situation in life is hopeless? Do you

feel helpless? Have you lost interest in your favorite activities? These are among the most common signs and symptoms of depression.

Depression is the most universal emotional experience for survi-

vors of an abusive relationship. Once you are out and relatively safe,

you can contemplate the relationship in ways that weren’t possible

when you were in it. Although in the long run, you may find such

reflection to be desirable and helpful in your healing process, it can

also create a great sense of sadness and loss.

As mentioned in chapter 7, “Losing Your Partner, Your Dream,

Your Life,” you suffered many losses because of the abuse. These losses create great sadness and often serious depression similar to the experience of loss we feel when a loved one dies. It is difficult to imagine how anyone could experience what you did and not feel profound sadness and sorrow. Grief and depression over your losses are

perfectly normal. But severe depression can be terribly debilitating and can create barriers to your healing process. So, it’s important for you to be aware of depression’s signs and symptoms.

Some signs that are relatively easy to spot involve major changes

in your daily habits. If your eating pattern has changed and you find

yourself seriously overeating or undereating, this could be a symptom

of depression. The same is true for your sleeping habits. Depression

is frequently characterized by insomnia, difficulty falling asleep, frequent awakenings during the night, waking in the early morning and

being unable to go back to sleep, or a combination of these symptoms.

On the other hand, you may find that you are sleeping considerably

more than usual. And though your amount of sleep is far greater than

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10 It’s My Life Now

before, you find you always feel exhausted. Sleep may have become a

welcome escape from the echoes of the abuse, but it’s also a frequent

sign of depression.

Other common indicators of depression are feelings of hopeless-

ness, overwhelming sadness, a belief that your life will never improve, thoughts that you really don’t deserve better, and, most disturbing,

thoughts of hurting or killing yourself.

It is also important to look at any history of depression in your life

in the past. If you exhibited a pattern of depression before the abusive relationship, be sure to consider that you may be more prone to it

now. It is possible your depression may go deeper than your current

healing process. Remember, depression may be situational and tem-

porary as you deal with the abuse you suffered, or it may be a more

persistent chemical imbalance in your brain. Preexisting depression,

especially if it has been characteristic of your life in the past, might be a medical condition that you need to discuss with your doctor or a

therapist to determine appropriate treatment, including the possibil-

ity of medication.

Although it is difficult for anyone to say exactly how long is “too

long” for depression to last following an abusive relationship, you can examine the course of your depression for clues to how you are

doing. Do you feel worse than you did a month or two ago? Is the

depression beginning to interfere with your relationships with others,

your job, or other parts of your daily life? Are you increasingly unable to accomplish the everyday tasks of life? Overall, do you feel that your mood is not improving? Improvement, by itself, does not imply

that your depression is gone. It means you can now identify minutes,

hours, or perhaps days when you feel less depressed than last week

or last month. If you feel you are becoming less depressed, that your

depression is decreasing in frequency and duration, you are probably

on the right track, but you still want to be attentive to your moods.

The most important time to be concerned about depression is when

your depressed moods are accompanied by thoughts of killing your-

self. The fear, anger, and depression that surface in the aftermath of

the abuse can make you feel so terrible you just don’t want to face

them. Your abuser made you feel so terrible for so long, the pain may

be just too great to accept. This is especially true if you believed your life would be instantly transformed when you left him. Now, the reality of this difficult time of transition and the amount of work still to do may feel overwhelmingly oppressive and hopeless. Those feelings

can turn a depressed person into a suicidal one.

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When Feelings Overwhelm You 105

If you are having thoughts of suicide, get help. Talk to your physician or a therapist. As difficult as it may be to believe now, things will get better. It takes time for your emotions to surface and run their

course. You’ve accomplished a great deal; giving up now is simply short-changing yourself. You deserve to live a happy, abuse-free life.

It can happen. It will just take time (see chapter 13, “Beginning to Heal”). Consider finding someone supportive to help you through this difficult time. You shouldn’t feel hesitant or embarrassed about

talking with a therapist. Again, your feelings are justified. Allowing

someone to help you shows great inner strength and courage. Friends

and family members can probably listen and offer support, but they

are not trained professionally to help you through your depression.

Calling on professionals for this help is the greatest stride you can

take toward healing.

Anger Turned Inward: Self-Injurious Behavior

Following an abusive relationship, some survivors find that they have

an overpowering urge to hurt themselves. This feeling can be one of the most difficult to admit to anyone. If you have felt this way and

have shared these feelings with others, their responses may not have

been as supportive or helpful as you had hoped. They were probably

shocked or disbelieving. They may have expressed to you their feel-

ing that you endured enough pain and violence in your relationship,

so you must be crazy to hurt yourself more now that you are free of

the abuse.

You are not crazy. Victims of abuse physically hurt themselves for a number of psychological reasons. Many survivors say they experience a period of emotional numbness. It is frightening to feel nothing

at all and even scarier to think you may never feel anything ever again.

Numbness is an effective defense mechanism that helps to keep emo-

tions from overwhelming you. Hurting yourself (cutting, scratching,

burning, etc.) may be a way of testing your senses and reassuring yourself that you can indeed “feel” something. Feelings will come back to you in time. The numbness will eventually subside. You may

not be ready to experience the full force of your emotions yet.

Another reason for self-harm is an attempt to regain some control

over your body and life. For so long, your abuser exerted control over your body. Strategies for this may have included objectifying you, making degrading comments about your appearance, sexual

assault, or rape. He also controlled other aspects of your life: where

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10 It’s My Life Now

you went, who you saw, what you did. Self-injurious behaviors may

be your way of reclaiming the personal control you lost.

Some survivors of violent relationships develop a learned associ-

ation between anxiety and pain. In your relationship, tension and anxiety usually preceded the violent episodes. Now that you are out,

you may still have a strong mental connection between anxiety and

pain. In your relationship, waiting for the violence to happen was, at

times, unbearable. There still may be the desire to get the anxiety or

fear “over and done with.”

Your abuser went to great lengths to convince you of what a bad

person you are. It may take you some time to let go of your nega-

tive self-concepts stemming from those actions. Injuring yourself may

serve, in your mind, to prove how bad you are.

Whatever the reasons for hurting yourself, you may feel too embar-

rassed or ashamed to admit it to anyone. If you wish to deal with

these feelings and behaviors, you may need to work with a counselor

who is specifically trained in working with self-injurious behaviors.

This counselor will not judge you or think you are crazy. He or she

will work with you to recognize the origins of the behavior and help

you deal with it.

Posttraumatic Stress Disorder

If you lived through a particularly abusive relationship, you may suf-

fer from posttraumatic stress disorder (PTSD). This disorder may be familiar to you in the context of veterans of wars. You may have heard

about veterans who continue to experience reactions to the violence

and horror they experienced in battle, long after the war ended.

Psychologists have found that veterans of wars are not the only group vulnerable to PTSD. Anyone who lives through extreme violence of various kinds may suffer from PTSD. Does it seem to you

that you lived through your own personal war? Was there a reason to

be afraid a great deal of the time? Was life continually unpredictable

with negative consequences no matter what you did? Did you experi-

ence abuse and violence that no person should ever have to endure?

One common symptom of PTSD is to react more fearfully than

others to startling events. When something alarming suddenly

occurs, PTSD sufferers experience extreme responses such as heart

palpitations, rapid breathing, and profuse sweating. Another characteristic of PTSD is the ominous feeling that something terrible is

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When Feelings Overwhelm You 10

are suffering from PTSD, you may find thoughts and images of the

abuse suddenly jumping into your head for no reason. These images

seem real, almost as if you are reliving them.

If you find that you are experiencing some of these symptoms, you

may be suffering from PTSD. This doesn’t mean that you are crazy or

weak. It means you are having a normal reaction to a very abnormal

ordeal in your life. When you stop to think about it, unfortunately

many parallels exist between war and domestic violence. As with other emotions discussed in this chapter, PTSD symptoms will take

time to subside. If you find that these symptoms are seriously interfering with your daily life, you may need to work with a counselor to

overcome them.

Other Intense Emotions

The specific feelings addressed in this chapter are shared by many people who have endured and survived an abusive or violent relationship. It is by no means an exhaustive list of the many potential

emotions that may be causing difficulty for you now. These powerful

emotions are normal, predictable reactions to a terribly powerful epi-

sode in your life. Becoming aware of your emotions, giving yourself

time to feel them, and finding the help you may need to deal with

them will allow you to move beyond your self-defeating emotions to

the healing and positive feelings you deserve.

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SELF-ExPLORATION

Assessing Your Feelings

Sometimes survivors find it very difficult to assess the seriousness of their emotional difficulties. It is also difficult to be objective about the extent to which your feelings are interfering with your life. If you push your feelings aside or try to minimize them, you risk becoming

stuck in them. This is a weeklong Self-Exploration exercise. It takes

some time and effort, so plan carefully and try to follow through with it. You will find it very helpful. If you find working on this exercise feels uncomfortable and anxiety-producing, you may need

either to wait until you feel ready, or enlist the help of a counselor to support you while you explore your feelings.

In Part I, check all of the feelings that you are experiencing. In Part II, document how often you are aware of the feelings during one week. In Part III, use the scale to determine how disturbing and

disruptive the feelings are at different times during the day. As you

complete the first three parts, also work on the last section of the chart. In Part IV, record each time your feelings of fear, anger, guilt, or depression interfere with your life. Do not judge your feelings. No

“right or wrong” feelings exist. This chart is simply a way for you to

examine your feelings more closely.

This exercise is designed to be repeated after one month and six

months so you can be aware of your progress. Over time you may well see decreases in number, frequency, severity, and effects of your

destructive emotional responses. If such decreases take place, that means you’re on the right track in your process of emotional healing.

If your emotional responses stay about the same, but are not interfer-

ing too greatly with your daily life, maybe it will just take more time for you to move past them. If, however, you find that the number,

frequency, or severity are increasing, you may want to consider some

professional counseling to help you establish more effective manage-

ment of your emotions so you can get on with the healing process.

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Part I

Check the feelings you are experiencing. Check all that apply to you.

______ Fear of continued violence by ex-partner

______ Fear of violence by another person

______ Other fear ___________________________________

______ Anger toward former partner

______ Anger toward yourself

______ Anger over circumstances that contributed to the abuse

______ Anger toward others who did not help

______ Anger toward others not related to abuse

______ Anger over current problems not associated with the abuse

______ Other anger ___________________________________

______ Guilt over having begun the relationship

______ Guilt for having stayed in the relationship for as long as you did ______ Guilt about not being able to have ended your partner’s abuse

______ Other guilt ___________________________________

______ Feelings of sadness

______ Feelings of hopelessness

______ Change in eating pattern

______ Change in sleeping pattern

______ Thoughts of killing yourself

______ Other related feelings of depression

______ Thoughts of, or actual cutting or other self-injury

______ Extreme reaction to sudden sounds or events

______ Thoughts of the abuse that suddenly jump into your mind

______ Complete refusal to think about the abuse

______ Other ______________________________________

______ Other ______________________________________

Total number of items checked ________

10

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Part II

For one week, note approximately how many times each of the feel-

ings occurs.

Feeling

Days experienced (check all that apply)

MON TUES WED THURS FRI SAT SUN

Fear of continued violence

by ex-partner

____ ____ ____ ____ ____ ____ ____

Fear of violence by

another person

____ ____ ____ ____ ____ ____ ____

Other fear __________________

____ ____ ____ ____ ____ ____ ____

Anger toward former partner

____ ____ ____ ____ ____ ____ ____

Anger toward yourself

____ ____ ____ ____ ____ ____ ____

Anger over circumstances that

contributed to the abuse

____ ____ ____ ____ ____ ____ ____

Anger toward others who did

not help

____ ____ ____ ____ ____ ____ ____

Anger toward others not related

to abuse

____ ____ ____ ____ ____ ____ ____

Anger over current problems

not associated with the abuse

____ ____ ____ ____ ____ ____ ____

Other anger __________________ ____ ____ ____ ____ ____ ____ ____

Guilt over beginning the

relationship

____ ____ ____ ____ ____ ____ ____

Guilt over staying in the

relationship for as long as

you did

____ ____ ____ ____ ____ ____ ____

Guilt over being unable to stop

your partner’s abuse

____ ____ ____ ____ ____ ____ ____

Other guilt __________________

____ ____ ____ ____ ____ ____ ____

Feelings of sadness

____ ____ ____ ____ ____ ____ ____

Feelings of hopelessness

____ ____ ____ ____ ____ ____ ____

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MON TUES WED THURS FRI SAT SUN

Change in eating pattern

____ ____ ____ ____ ____ ____ ____

Change in sleeping pattern

____ ____ ____ ____ ____ ____ ____

Thoughts of killing yourself

____ ____ ____ ____ ____ ____ ____

Other related feelings of

depression

____ ____ ____ ____ ____ ____ ____

Thoughts of, or actual cutting

or other self-injury

____ ____ ____ ____ ____ ____ ____

Extreme reaction to sudden

sounds or events

____ ____ ____ ____ ____ ____ ____

Thoughts of the abuse that

suddenly jump into your mind ____ ____ ____ ____ ____ ____ ____

Complete refusal to think about

the abuse

____ ____ ____ ____ ____ ____ ____

Number of feelings experienced every day of the week ____________

Number of feelings experienced 4 to 6 days during the week _______

Number of feelings experienced only 1 to 3 days during the week ___

Number of days free of any of these negative feelings ______________

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Part III

For each day, rate the severity of your feelings on a scale from 0 to

10, where 0 means the feeling did not occur at all that day, and 10

means that the feeling was the most powerful and consuming you can imagine.

Feeling

Severity rating (0 – 10)

MON TUES WED THURS FRI SAT SUN

Fear of continued violence

by ex-partner

____ ____ ____ ____ ____ ____ ____

Fear of violence by another

person

____ ____ ____ ____ ____ ____ ____

Other fear ___________________ ____ ____ ____ ____ ____ ____ ____

Anger toward former partner

____ ____ ____ ____ ____ ____ ____

Anger toward yourself

____ ____ ____ ____ ____ ____ ____

Anger over circumstances that

contributed to the abuse

____ ____ ____ ____ ____ ____ ____

Anger toward others who did

not help

____ ____ ____ ____ ____ ____ ____

Anger toward others not related

to abuse

____ ____ ____ ____ ____ ____ ____

Anger over current problems not

associated with the abuse

____ ____ ____ ____ ____ ____ ____

Other anger ___________________ ____ ____ ____ ____ ____ ____ ____

Guilt over having begun the

relationship

____ ____ ____ ____ ____ ____ ____

Guilt over having stayed in

the relationship for as long as

you did

____ ____ ____ ____ ____ ____ ____

Guilt over being unable to stop

your partner’s abuse

____ ____ ____ ____ ____ ____ ____

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MON TUES WED THURS FRI SAT SUN

Other source(s) of

guilt ____________________

____ ____ ____ ____ ____ ____ ____

Feelings of sadness

____ ____ ____ ____ ____ ____ ____

Feelings of hopelessness

____ ____ ____ ____ ____ ____ ____

Change in eating pattern

____ ____ ____ ____ ____ ____ ____

Change in sleeping pattern

____ ____ ____ ____ ____ ____ ____

Thoughts of killing yourself

____ ____ ____ ____ ____ ____ ____

Other related feelings of

depression

____ ____ ____ ____ ____ ____ ____

Thoughts of, or actual

self-injury

____ ____ ____ ____ ____ ____ ____

Extreme reaction to sudden

sounds or events

____ ____ ____ ____ ____ ____ ____

Thoughts of the abuse that

suddenly jump into your mind ____ ____ ____ ____ ____ ____ ____

Complete refusal to think

about the abuse

____ ____ ____ ____ ____ ____ ____

Number of feelings rated over 8 _________

Number of feelings rated from 5 to 7 _________

Number of feelings rated from 2 to 4 __________

Number of feelings rated less than 2 __________

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Part IV

For each day, record the feelings you experienced and how each one

affected your other emotions, attitudes, behaviors, and interactions

with others.

Monday

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Tuesday

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Wednesday Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Thursday

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Friday

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Saturday

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Sunday

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Feeling ___________________ Effect ___________________

Remember, give your healing process about a month and then com-

plete this exercise again. Then do so again after about 6 months. You

will probably notice a steady decline in the power these negative emo-

tions hold over you as you heal and become stronger with time.

11

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9Signs of Unfinished Healing

It’s been six months since I got out. My life has real y

improved since then. So, I don’t understand why I still get

so down on myself.

JaCkie, age 34

I left that horrible relationship almost ten years ago.

I know I’ve had a hard time building new friendships and

intimate relationships over the years, but I never thought it

could be tied to something that happened so long ago.

Claire, age 57

Myth: Once the abuse is in your past, you will spontaneously

begin to feel good about yourself.

Myth: The end of an abusive relationship marks an automatic

beginning of new close and healthy relationships.

Myth: Your life and your attitudes will improve steadily and pre-

dictably in the aftermath of an abusive relationship.

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11 It’s My Life Now

T his chapter offers you an opportunity to assess how well you are healing. It would be great if your self-esteem, emotional well-being,

and relationships with others all bounced right back, but that doesn’t

usually happen. You will have good days and bad days; good weeks

and bad weeks; good times and bad times. This doesn’t mean that

you are doing something wrong or you’re a “slow healer”: It’s nor-

mal. All survivors heal at their own individual pace. No one heals

overnight; no one. Let’s look more closely at the process of healing

from an abusive relationship.

Look at the Big Picture

First, make sure you have realistic expectations. You do not need to

have any deadlines or schedules. You just need to know you are head-

ing in the right direction overall. If you feel you are doing better than you were a month or two ago, that’s great. However, if your life is not improving or you perceive that you are feeling worse, that’s a signal

to think about evaluating your progress toward healing.

You probably believed once you freed yourself from that awful

relationship, life would quickly return to normal: no more frightening unpredictability; no more unwanted surprises; no more fear.

Now, you may be realizing that life is not as predictable as you had

hoped. You are not always sure how you will feel when you wake up

in the morning; how you will make it through the day; how you will

relate to others.

Many survivors expect a smooth, constant emotional upward

swing after an abusive relationship is over. They expect each day to

be better than the one before. When this doesn’t happen, they may

become discouraged, disheartened, and fearful that they may never

feel better.

You probably notice some days are better than the day before. But,

you also have those days when you seem to be in a holding pattern:

not worse, but not better. Then, there are some days when you sink

to what feels like new emotional lows. It’s important for you to resist making these daily judgments about your life. It’s much more helpful

to look at your overall pattern of healing — like a graph with ups

and downs, but moving generally upward. Are you feeling better now

than you were in the first few days after you left the relationship? If you can answer “yes” to that question, you are healing, and healing

is what’s important, not how fast it happens.

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Signs of Unfinished Healing 11

Emotional Signs: Self-Esteem

Think back to your life before the relationship. If you had other abu-

sive relationships before the last one, try to think back to your life

before the first one. Try to remember how you felt about yourself.

Did you believe that you deserved respect? Did you assume that you

would find someone who would love you and treat you as well as you

treated him? Did you see yourself as intelligent, attractive, sensitive, and caring? Did you feel you were able to love someone else fully?

Did you believe you had talents and skills? Did you see yourself as a

worthy person?

How do you perceive yourself now? Do you still hold yourself in

high esteem? Do you believe that you are capable of reaching your

goals and enjoying a rewarding and fulfilling relationship? If not, it’s time to evaluate how your abusive relationship sabotaged your self-esteem. Everyone deserves a positive and healthy self-image. You

should be able to believe in yourself completely, and know that you

deserve nothing but the best.

You can evaluate your self-esteem using various methods. One

way is to look at your plans for the future. Where do you see your-

self five years from now? Visualize what your life will be like: your

work, your home, your family, and your friends. Take a minute and

really try to imagine the details of your future life (refer back to the Self-Exploration exercise in the introduction to this book). How does

your future look? Will you be safe and happy? Will you finally enjoy

the good life you deserve? Can you imagine a job you enjoy, where

your coworkers like and respect you? Will you be able to form an

intact, secure family, free from abuse?

When you visualize yourself in the future, do you have an image

of how you might look? Imagine looking at yourself in the future,

completely naked, in a full-length mirror. What do you see? Do parts

of your body make you feel uncomfortable or embarrassed when you

imagine them? Do individual features look “ugly” to you? Are these

the same parts your ex-abuser told you were ugly?

Your abuser probably focused some humiliating comments on your

physical appearance. Many women in our culture are very vulnerable

to criticism about their looks. Women may be afraid they look too

skinny or too fat, too short or too tall, that their breasts are too small or too large. Your abuser most likely knew what would hurt the most

and focused criticism on those physical characteristics. Those beliefs

may still be with you. The more criticisms of your body your abuser

leveled at you, the harder it is to let go of them.

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118 It’s My Life Now

Although you now understand that the criticisms were part of the

abuse, they may still affect your self-concept. You can know, intellec-

tually, that the comments were designed to humiliate and control you.

Nevertheless, dismissing them on an emotional level is difficult. It may take a long time to believe that your beauty does not, by any means,

depend on the judgments of a cruel, controlling, abusive partner.

Posttraumatic Stress Disorder (Revisited)

If your abuse was particularly severe, you may be suffering to some

degree from posttraumatic stress disorder (PTSD) (see chapter 8,

“When Feelings Overwhelm You”). Several emotional factors may

suggest the presence of PTSD.

Do you find that the memory of the abuse (physical, sexual, or emotional) suddenly, out of nowhere, consumes your thinking? This

phenomenon, called intrusive recall, can interfere in very debilitating ways with your daily life. At times, you may feel you are having

a flashback and are reliving a particularly traumatic event. At other

times, you may feel as though you are having a particularly strong,

almost physical, recall of the abuse.

Another common symptom of PTSD is hypervigilance — the feel-

ing that you must always be on your guard and can never relax. If

you jump out of your skin when someone touches you from behind

or at sudden loud noises, you are not completely beyond the effects of

the abuse. Even an aroma, maybe a cologne or aftershave, can sud-

denly and without warning transport you, psychologically, right back

to the abuse. These powerful mental and physical associations show

that you still need to do some more work to get beyond the trauma

you experienced.

PTSD also sometimes produces a symptom called dissociation, a

period of disconnection between a person’s sense of reality and what

is actually occurring. Dissociation is the perception that you are out-

side your body. If your relationship was especially violent, you may

have found that during an attack, you seemed to leave your physical

body and were observing the beating from above, looking down on

it. This ability to escape the trauma of physical abuse helped you to

survive the horrors of the relationship.

All of us experience a very mild form of dissociation every now and

then. A good example of this occurs when you are driving along a

highway and suddenly you realize you don’t remember a thing about

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Signs of Unfinished Healing 11

realize you were daydreaming, and your driving was just fine. These

sorts of experiences are not caused by trauma, but may be the result

of stress or distraction.

The dissociation that occurs after a traumatic event is similar to

daydreams, but much more intense. Now that you are out of the abusive relationship, you may find that you dissociate in frightening ways. You may experience episodes in which you completely lose

a block of time. You may have experienced periods when minutes,

hours, or even days had passed, but you couldn’t remember them.

Survivors often have difficulty allowing their mind and body to let

go of defense mechanisms they used for survival. If you are finding

that you are experiencing episodes of dissociation that are interfering with your daily life, this is a clear sign that you have more healing

work to do.

Avoidant Thinking

On the other hand, do you find that you push any thoughts of the

abuse out of your mind? Are you unable to think at all about that

horrible time? Do your friends and family know the topic of the abuse is off-limits for discussion? If someone asks you about it, do

you immediately turn the conversation in a different direction? Do

you try everything you can think of to wipe the abuse out of your

memory? These mental strategies are called avoidant thinking and survivors engage in it because those thoughts are too painful even to

allow them into your conscious mind. Until you can come to terms

with the abuse, think about it, analyze it, and move past it, the pain

is unlikely to go away. Avoidant thinking is another sign that you are

not yet healed.

Behavioral Signs: Connections with Others

One way to assess your healing progress is to examine your daily activities. Often, if you are not able to detect your psychological pain, you might be able to see the behavioral signs.

Now that you are out of the abusive relationship, how are your

interactions with others? Have you been able to maintain some of your old friendships or establish new bonds with others? Do you feel

that you have an effective support system of people you love and who

love you in return?

How are your relationships with those who were there for you dur-

ing and immediately after the abuse; those with whom you feel safe

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120 It’s My Life Now

now? Are you able to let go of your sense of embarrassment, anger,

and guilt in order to stay connected to them? Can you look them in

the eyes and feel like an equal, or do you continue to feel indebted to them in a way that makes you feel small? If you do not feel strong and

equal to your friends, this indicates additional healing is needed.

What about those who were not there for you during the abuse,

those who abandoned you? Have you decided where or if they fit into

your life now? It’s all up to you. You may decide some of them should

not be in your life anymore. Perhaps others are important and mean-

ingful to you, and you feel a need to keep them in your life, despite

their inability to support you during the abuse (see chapter 11, “The

Reactions of Others”). Do you feel comfortable with the roles these

people have in your life now? If not, you may still be struggling with

your recovery process.

Consider the new people in your life. Do you worry they will hurt

you in some way? Do you feel inferior around them because you were

in an abusive relationship? Whenever you sense the smallest glitch in your friendship, do you panic and go overboard trying to make it

OK again? Do you fear that these new friends might not be there for

you when you need them? These doubts and insecurities are perfectly

normal in light of the abuse you suffered. It’s hard to trust anyone

again, but you need a support network of friends and family. If your

answers to the questions in this section demonstrate your ongoing distrust and fear of getting close, this is a further sign that there is still work to be done.

Taking Care of Yourself

In the time following the abusive relationship, how well have you taken care of yourself? Are you being good to yourself or are you focusing most of your caring energy on others? If you look at your

life objectively, does it seem as though you are doing more for others

than you are for yourself? Do you go out of your way to assist and

tend to others who are having a difficult time? What about when you

are the one having a rough time? Are you able to care for yourself as

well as you care for them?

Immersing yourself in the problems of others may be a way of hiding from yourself, of avoiding the pain and discomfort of working through your trauma. If you can spend all your time thinking of others, you don’t have to think about yourself. What it really means

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Signs of Unfinished Healing 121

is that you are still not ready to deal with your own pain, and dealing with that is key to healing.

Taking Care of Your Physical Health

The mind–body connection, that is, your emotional well-being and

your physical health, are closely linked. How well are you taking care of your body? Do you listen when your body informs you that

you are tired and run down? If you get sick, do you allow yourself to

relax and get well or do you force yourself to go on, no matter what?

Do you find it difficult to allow others to take care of you? Think

back to a time when you were ill before the abuse. Were you this hard

on yourself back then? If not, your refusal now to give your body a

break may be related to the aftereffects of the abuse. This may be a

way of denying any weakness or even punishing yourself. Whatever

the exact connection, it is a further sign there is still work that you need to do to overcome the effects of the abuse.

Dealing with nutrition and food may be a problem for you if your

abuser destroyed your body image. If you severely restrict your food

intake, diet excessively, exercise compulsively, eat in binges, or are

caught up in binge and purge cycles, you need to focus your healing

efforts on these dangerous and self-destructive behaviors (see chapter

13, “Beginning to Heal”).

If you are using alcohol or other drugs to escape from your fright-

ening emotions and memories, this is a clear sign you are still suffer-

ing the effects of the abuse. Compare your drug use now with your

use before the abusive relationship. If you are using more alcohol or

other drugs, using different or stronger drugs, or getting high more

often than you did before, this is a strong indication of the continu-

ing presence of the abuse in your life. Although it is a very common

coping strategy, abusing substances can delay healing and prevent you from regaining your life. Your abuser doesn’t deserve to continue

to have this much power over you. If you feel your substance use is

out of your control, many resources are available to help you over-

come your addictions and continue down the path of healing (see

“Resources” at the end of this book).

Some survivors of abusive and violent relationships engage in self-

injurious behaviors. This is discussed in chapter 8, “When Feelings

Overwhelm You,” but it is important enough to mention again here.

Have you cut, burned, or physically hurt yourself in other ways? Many

survivors experience a sense of numbness that overwhelms them even

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122 It’s My Life Now

after the relationship is over. Wounding themselves is a test to see if they can feel. For others, such injuries are signs of self-loathing or

self-punishment that stem from extremely low levels of self-worth.

Help with Healing

The signs of unfinished healing discussed in this chapter are just some of the most common indications that you have work left to do.

Other signs are sure to exist that are unique to you and your life. The fact that you can recognize that you may not yet have recovered fully

from the abuse is a healthy part of the healing process. This aware-

ness allows you to continue to move toward becoming the person you

want to be and having the fulfilling life you desire.

Keep in mind, if you find this process too difficult to do on your

own, you might want to consider finding some help. As we have men-

tioned before, seeking help in the form of a counselor or medical pro-

fessional does not mean that you are weak or that there is something

wrong with you. It means that you have the courage and strength to

do what it takes to reclaim your life after an abusive relationship (see chapter 13, “Beginning to Heal”).

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SELF-ExPLORATION

Assessing Your Healing

The following exercise is designed to help you find out how your healing process is going. Complete the exercise as honestly and completely as you can; no one needs to see it but you.

Rate how you see each of the following issues in your life as they are

today:

Rating

Does Not

Very

Just Not So

Apply

Life Issue

Good

Good

OK

Good

To Me

Your Overall Self-Esteem

Your Ability to Reach

Your Life Goals

Your Personal Safety

The Safety of Your

Children

Your Work or

Career Life

Your Level of Happiness

Your Intelligence

Your Talents

Your Sense of Humor

Your Ability to Care

for Others

Your Personal

Attractiveness

Your Ability to Make

Friends

Your Relationships

with Existing Friends

Your Family

Relationships

123

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Rating

Does Not

Very

Just Not So

Apply

Life Issue

Good

Good

OK

Good

To Me

Interactions with

Acquaintances

Relationships with

Coworkers

Taking Time Just

for Yourself

Treating Yourself Well

Putting Your Needs First

Taking Care of Yourself

Physically

Not Getting Overly Tired

Taking Care of Yourself

When Ill

Eating Well

Sleeping Well

Exercising Regularly

Your Overuse of Alcohol

and Other Drugs

Now take a look at how you have rated the items.

If you have rated the majority of these life issues in the very good

or good columns you are already well on your way toward

healing.

If you have checks in many different columns but overall they seem

to average out on the “good side,” you are beginning to heal

and should be able to continue to feel better about yourself and

your life.

If the majority of your ratings are fair and not good, you may just

be in the beginning stages of moving on in your life, or it may

indicate that you are “stuck” and are having a difficult time moving on.

12

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In order to track your healing process, repeat this exercise in a

month or so. If your “scores” have not improved or are still mostly just “fair” or “not so good,” this is a sign that you may be continuing to experience difficulty healing from the abuse and moving on with

your life. (Please refer to chapter 13, “Beginning to Heal” and chap-

ter 14, “Believing in Yourself.”)

125

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10What About the Children?

He was never violent with the children. They loved

their father. I didn’t want the children to grow up without

a father.

naoMi, age 28

The main reason I stayed so long was, I thought I

might never see my kids again. I was afraid my ex would

find a way to make me the vil ain.

SaM, age 24

When he hit my oldest daughter, I felt I had to stay to

protect my children. I had no choice.

SuSan, age 35

Myth: An abusive father is better than no father at al.

Myth: Abusers rarely target the children.

Myth: If children never witness the actual abuse, they are usualy

not traumatized by it.

12

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128 It’s My Life Now

T his chapter is for those of you who have children who experienced the nightmare of abuse, whether they were directly abused by your

former partner or witnessed the abuse you endured. Sadly, many abusive relationships include children in various family configurations: biological children, children from a previous marriage, or fos-

ter children. No matter how your children were (or are) related to

your former abuser, they may be suffering the consequences of the

abuse. Witnessing relationship abuse and violence can have devastat-

ing effects on anyone, especially children. The majority of partner abusers also abuse their children. Approximately one in four incidents of relationship abuse involves injury to children.

Your children need not have been the direct recipients of abuse or violence to suffer profound psychological and emotional effects.

All children who live in homes where domestic violence occurs suf-

fer to some degree. Witnessing a parent being victimized is terribly

frightening and confusing for children. This chapter is for those of

you who brought your children out of the violent relationship with

you. It focuses on the aftereffects of the abusive relationship on your children, how to protect them from your abuser, and what you can

do to help them recover and heal along with you.

The Children’s Experience of the Abuse

First, even if you tried to hide the abuse from your kids or camou-

flage it, you should assume they knew about it. Your children prob-

ably lived in fear and confusion. They were afraid of being abused

themselves; they were afraid for you; and they were afraid of losing

the people they depended on to care for them. They were confused

because their environment was unpredictable as a result of the recur-

ring cycle of abuse around them. Their lives felt safe and secure at

times, but then the abuse would begin again, throwing all they knew

into chaos. Above all, the children, just like you, probably felt very

distressed anyone, especially this other significant person in their lives, could treat you in such a way. They probably began to question

their own judgment about people and relationships.

Safety and consistency are two necessary conditions for children

to grow up emotionally healthy. Despite your best efforts, you may

not have been able to provide these circumstances for your children.

While your children were enduring the abusive relationship, they had

neither safety nor consistency. Your children may have found them-

selves in a situation where they could never be sure from one day to

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What About the Children? 12

the next if they had a parent who would be able to be there for them.

They certainly could not trust the abuser, and, often, you were so

physically and emotionally traumatized, they were reluctant to ask

for what few resources you had left. If they did ask, you may not have

been in any condition to give them what they needed at the time. And

just as you never felt safe, your children probably didn’t either.

This was not your fault. You had little control over your life then.

Throughout this book, we often discuss your need to do whatever

was necessary to survive. Chances are you were also doing what was

necessary to ensure the survival of your children. Survival had to take priority over perfect parenting. Remember, you got your kids out of

a dangerous situation; you rescued them. As you discover your path toward healing, you will usually find that your children will recover

as you do.

Although reactions of children who witness relationship abuse

and domestic violence vary from child to child, some categories of

responses are fairly typical. If the children were themselves abused,

their reactions may be even more pronounced. Your ability to recog-

nize in your children the psychological, emotional, and behavioral effects of the abuse will assist you in guiding them through their healing process.

Psychological and Emotional Reactions

Children’s psychological and emotional reactions to abusive relation-

ships will vary extensively depending on the nature of the abuse, their overall adjustment prior to the abuse, and their individual personality characteristics. Because the symptoms discussed here occur more

frequently in children who witness abuse or are victims themselves,

keeping a close eye on your children will help you detect whether some of these signs are present. Remember, however, that many children with no history of abuse may exhibit some of these character-

istics as they grow and develop. Therefore, although you should not

overlook any signs of psychological and emotional difficulties, they

may not always stem directly from the abuse.

Low self-esteem is perhaps the most common characteristic to watch for in your children. This is probably the most pervasive and

debilitating of all the psychological effects. As we discussed earlier, your children may feel at fault for the abuse and guilty for being unable to stop it. They view themselves as failures. This poor self-image has

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130 It’s My Life Now

the potential to affect negatively nearly everything they attempt in school, sports, personal goals, and relationships with others.

Your children may exhibit physical and psychological problems.

For instance, children of abused parents sometimes show delays in

thinking, verbal, and motor skills development. They experience sleep

disorders (which may or may not be associated with depression), and

psychosomatic illnesses (illnesses that are real, but that have no physical cause, such as frequent stomachaches or headaches). In addition,

they tend to be more impulsive than average, engaging in inappropri-

ate behaviors without regard for potential negative consequences.

Your children may experience many of the same strong emotions

you felt during and in the aftermath of your abusive relationship.

Probably the most common, and entirely normal, emotional responses

in children are anxiety and depression. Your children may, to an even greater extent than yourself, perceive the abuse to have been completely beyond their control.

Even if you are in a situation now where you know your children

are out of danger, they may not understand that they are safe. They may be too young to comprehend all of the precautions you have taken to ensure their safety. They observed that you were unable to

protect yourself, and possibly them, from the violence in the past, so they may continue to feel afraid not only for themselves but also

for you. They know they were unable to stop the abuse in the past,

so they feel they would be powerless to prevent or stop it now. How

could such a looming threat not produce severe anxiety?

Although you have reduced or eliminated contact with your abuser,

the children may still be in contact through court-ordered visitation or joint custody (this is discussed in greater detail in chapter 12, “Practical Considerations”). Although safeguards may be in place

to prevent any further obvious abuse during the children’s visits with

your abuser, understand that feeling safe may be difficult for them. It is possible that your children may feel even greater anxiety than you do.

Your children’s perception of powerlessness over bad events in their

lives may lead to depression. The symptoms of depression in children are similar to those in adults. They include social withdrawal,

frequent and easily provoked crying, a lack of enthusiasm for fun activities, lack of energy, changes in sleeping and eating habits, and, sometimes, suicidal thoughts.

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What About the Children? 131

abuse or violence. They desperately want their parents to be happy,

to get along, not to hurt each other, and to love them back. They may

believe that if they had behaved differently or somehow “better” you

would all be happy and together.

Usually, related to this self-blame, is intense guilt. If you have older children, they might feel they should have done something to

intervene, to stop the abuse, to prevent you from being hurt. When

older children (especially boys) try to step in, the results can be cata-strophic. The child can be seriously injured or killed, or, in some cases, the child may seriously injure or kill the abuser. Many children, however, are too afraid, and feel far too helpless to attempt to

intervene. They have no choice but to live in silence with the fear and terror of the abuse. If your children tried to intervene, they risked serious emotional and physical consequences for them and for you. If

they tried, but were unable to help, their guilt may be intense.

From a relatively safe vantage point in the aftermath of the abuse,

another emotion often emerges in children, as it may have in you: anger. As your children witnessed the abuse and violence, it was probably very clear that expressions of anger on their part were out

of the question. They knew it would be dangerous and might make

the abuse worse or turn it against them. Now that you and they are

out, the anger can awaken. It might be expressed as rage toward the

abuser, outrage toward you for, in the child’s mind, “allowing” the

abuse to happen, or blaming you for breaking up the family. Children

may engage in abusive acts toward you, their siblings, or their peers,

modeled after the behaviors they witnessed in your abuser. They may

also experience hostility toward themselves for believing they some-

how caused or failed to prevent the abuse.

Finally, your children may suffer fear of abandonment. During the abusive relationship, they may have felt helpless and terrified that their parents would not be there for them. Although their safety now

depends upon being away from your abuser, they may feel abandoned

by him nonetheless.

Many uncontrollable and horrible events have occurred in your chil-

dren’s lives. How can they be sure the one parent they have, you, won’t go away too? Eventually, over time, they will regain the trust and faith that you will be there for them, but fearing abandonment now, and

perhaps for a while, is normal, and from their perspective, justified.

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132 It’s My Life Now

Behavioral Dif iculties

If your children are unable to work out their psychological problems

verbally, you might find they engage in extreme and inappropriate behavior patterns. These behaviors depend on the age of the child but

may include frequent tantrums, greater-than-normal sibling aggres-

sion, running away from home, self-injurious behavior (head banging,

cutting, burning, etc.), violent behavior toward pets or other animals, drug and alcohol abuse, and sexual impulsivity or promiscuity. All

children will act out on occasion when angry or frustrated, but the

behaviors mentioned here tend to be more common in children who

have witnessed or experienced domestic abuse.

It would be a relief to know that any effects of the abuse would be

evident immediately, so you could work to decrease them. Unfortu-

nately, exposure to domestic violence may influence adjustment and

behavior later in the child’s life. Experiencing or witnessing violence as a child increases the tendency for boys to engage in violence and

creates a greater likelihood for girls to become victims of violence as adults. It is not a forgone conclusion that this will be true for your

children. The safety, reassurance, and help you give your children now will significantly reduce their risk for difficulties later.

Making It Better

Being a good parent is never easy and no one is the “perfect” parent.

Parenting may be even more difficult now, as you are dealing with the

stresses and strains of your own healing process following the abuse.

You know your kids are the most important priority in your life, so

you experience even more guilt and more stress when you feel unable

to give them the time and energy they need from you. Moreover, some survivors find that at times they displace the anger they feel toward their abuser onto their children. You may have found yourself

becoming angry more quickly with your children, lashing out verbally when they misbehave, or even resorting to physical punishment

you later regretted. After what you’ve been through, and considering

the energy you need to expend on reclaiming your life, finding your

emotions on a short fuse at times is understandable — the same is

true for your kids. If you are seeing negative changes in your rela-

tionship with your children, it is important to pay very close atten-

tion to how and when your frustration with them builds toward an

unwanted outburst.

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What About the Children? 133

When children are required to spend time with your ex-partner,

they may find this experience confusing, uncomfortable, and even frightening. They may express these feelings before or after their visits as hostility toward you in the form of misbehavior, ignoring you,

or verbal displays of anger directed at you.

What can you do to help your children heal? Above all, try not to

take their acting out personally. It’s not easy, but remember, they may be directing some of these emotions toward you because you are their

only completely safe outlet. This makes it even more important that you have a support of your own with whom you can discuss these issues.

If your children are old enough to understand, explain to them that this is a difficult time, and everyone is on edge. Tell them that it’s OK that you are all a little more touchy than usual. Let them know

that eventually this will pass. Make sure that they know that you love

them no matter what.

If you have more than one child, try to schedule one-on-one time

with each of them. Often what one child needs to hear, say, or dis-

cuss is very different from what the other children need. Allow them

to express their thoughts and feelings in their own way. There is no

right or wrong way for them to react. Encourage them to talk about

the abuse and about your abuser. As difficult as it may be, try to explain to them what happened without becoming angry or defensive yourself. Help them to identify what it is they are feeling, and

let them know that it’s OK to feel that way. Often children may have

difficulty identifying what they are feeling, and by acknowledging it and naming it (fear, anger, guilt) you are helping them to better

understand themselves. Make sure they know they can always come

to you to talk about anything (see “Talking to the Children” later in

this chapter for more detail).

Talk to your children about violence. Avoid verbally attacking

your abuser, because your children may still feel love for your ex. But discuss with them how no one should ever hurt anyone. Explain what

this means and the effects of violence and abuse. They need to know

not only that no one should ever abuse another but also that no one

deserves to be abused.

Allow them the time they need to heal. Because the abuse probably

occurred during some critical developmental stages, you may find that some of their emotions or behaviors are a bit “younger” than

those of other kids their age. This is natural given the circumstances.

Remember they also experienced the fear that you may still feel. Do

whatever helps to soothe their fears. Allow them to sleep with a night

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13 It’s My Life Now

light on or their door open. If they are truly fearful for their safety or yours, you may want to consider putting a baby monitor in each

of their rooms.

Give your children some extra loving. Increase the number of

hugs and pats on the back. Spend a few extra minutes with them at

bedtime. Try to offer some extra fun together in a setting in which

everyone feels good. This could be anything from going to the park

for a picnic to watching a family video at home. Remind them of all

their good qualities more frequently. These little gestures can go a

long way toward reversing the effects of the strong negative emotions

everyone is experiencing during this difficult time.

Develop some strategies to defuse emotional situations before they

get out of control. These could include assigning each family mem-

ber a code word or sentence that signals a two-minute truce during

which no one may speak (so everyone has the power to stop the escalation process). Trying to get all family members to talk about how

they are feeling (using “I” statements) rather than what someone else

said or did (“He said that…” “She just…”) may help to keep argu-

ments from becoming as severe. Or you may want to have regular

family meetings in which everyone is free to discuss anything without

fear of punishment or ridicule. These are just a few suggestions. You

can develop your own interventions, maybe in consultation with your

kids if they are old enough, or with a therapist, if you have one, who

is working with the children or with you.

Finally, find some time for yourself away from your children. This

should be quality time; not when you are at work or when they are

visiting your abuser and you are worrying about them. Try to set up

a few hours each week when your kids can visit a friend’s house or go

to a trusted relative of yours. This will help prevent the frustrations among you from building up to explosive levels.

Keep in mind, these strategies will probably not work every time.

There are bound to be flare-ups, tantrums, and eruptions from time

to time. But by thinking about what causes them and how to prevent

or defuse them and by planning ahead, the number and intensity can

usually be minimized. If nothing helps, and your relationship with

your kids continues to be difficult, some professional family counsel-

ing might be in order (this is further discussed later in this chapter).

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What About the Children? 135

Keeping Your Children Safe

All of the safety information discussed in chapter 2, “Are You Out of

Danger Now?” pertains to the safety of your children as well. Beyond

those important safeguards, the key to keeping your children safe is

to prevent your abuser from having access to them.

If your abuser has no legal access, be alert to illegal attempts to

see the children. The motives for this may be simply that, in your ex’s own way, feelings of love and a desire to see the children still exist.

But more often, your former abuser will try to use the children to

control and frighten you.

If you believe that your former partner may try to contact your

children, you need to enlist the assistance and cooperation of every-

one with whom the children spend time. All caretakers must be made

aware of the possible danger. You should supply childcare locations,

schools, organized sports or other activity leaders, and baby-sitters with information, descriptions, and photos of your abuser and

instruct them exactly to whom the child may be released. Today, most agencies with responsibilities for children are aware of these issues,

but you should always double-check.

If your children are old enough to be without supervision at times,

be sure they understand they must never allow your former abuser

to contact or talk to them. Moreover, under no circumstances are they to go anywhere with your abuser that has not been planned and

approved by you. Explain to your children that though they may love

and enjoy the time they spend with your ex-partner, it’s important to

stick to planned visits so the good times never again have to become

bad times.

Explain to your older children what they should do if your abuser

approaches them. Review your safety plan with them so they will know how to get out of the house in an emergency. Be sure they know

that if your ex shows up uninvited, they should escape immediately

and not stay and talk, no matter what. Have safe houses of friends

and relatives and other locations such as stores or offices where they

can go if your abuser approaches them when you are not around.

Your children should understand that they don’t need to spend every

minute being afraid, but they must grasp the potential danger and be

prepared to act.

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13 It’s My Life Now

Custody and Visitation Rights

Many abusive partners may choose to fight in court for custody of the

children following the breakup of a violent relationship. Not only is

custody an opportunity for an abuser to exercise control, but it may

also be perceived as an opportunity to prove that the accusations of

abuse are unfounded. Remember, most abusers are experts at hiding

their violent nature and can appear very loving — and even victim-

ized. Even worse, your abuser may use your children as a vehicle for

continued abuse of you by questioning them about your activities, blaming you for breaking up the family, and attempting to convince

the children that you don’t love them.

If you believe the visitation rights granted by the court place them

or you in greater danger, your best course of action is to continue to

fight the decision legally. This can be expensive, but many organiza-

tions and legal clinics provide this form of assistance for little or no fee (see chapter 12, “Practical Considerations”).

Talking to the Children

In deciding how to explain to the children the pain, abuse, and emo-

tional trauma they have seen, you should rely on your own judgment

and intuition to decide what they need and want to hear relative to

their ages. However, some basic principles can be incorporated into

all discussions.

1. Your children have a right to and a need for truthful, age-appropriate information about what they witnessed and why the abuser is not

living with them anymore. Younger children will usually accept

an explanation about how mad your ex became sometimes and

how it was better if they lived apart. Older children can usually

understand and handle the concept of your abuser’s tendencies to

be jealous, controlling, or violent, and why it was necessary to separate. As we discussed earlier, children need to be told, as accurately as possible, what threat, if any, your abuser poses to them

now.

2. Your children, especially the younger ones, may still love your abuser, although they have seen or experienced terrible events.

They need to be allowed to have these feelings.

3. Telling the children that your abuser is a “bad” person will prob-

ably only further upset and confuse them and will not be helpful

in the long run. Instead, talk to them about the abusive behaviors

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What About the Children? 13

or scary, rather than making sweeping statements about your ex’s

overall character.

4. Children need to be told firmly and frequently that you are doing

everything you can to keep them safe (refer to chapter 2, “Are You

Out of Danger Now?”) and you will always be there for them.

Obviously, there are no absolute guarantees in life, but this is a

fundamental message all children need in their lives, regardless of

the abuse.

5. Children need to feel they are loved unconditionally by you. You

can help them to feel this by telling them so often and directly.

Try to take the time to look into the child’s eyes, touch or hold the

child, and say, “I love you.” This goes much farther than a quick

perfunctory “Love you,” as you say goodnight and turn off the

light. Also, when disciplining them, be sure to let them know that

you are displeased with their behavior, not with them as people.

Say, “I’m very upset that you did that,” not “You are so stupid to

have done that.”

6. Children need to be reassured in every possible way that the abuse

and the breakup of the relationship were not their fault. Try not

to wait for them to bring this up, but instead talk to each child

individually to explain that the problem was with your abuser and

between him and you. Tell each child in a way he or she can under-

stand that the children did nothing wrong and that they are not to

blame for the breakup.

7. Children (especially boys) should be told clearly that all forms of

abuse and violence are wrong. This is often difficult to understand

fully in a culture that glorifies violence and is built on a violent

past (see chapter 3, “How Could This Have Happened?” ). Try to find the time to watch and discuss TV and videos with your

kids that portray violence or abuse. When they are old enough to

understand, talk to them about how media violence is related to

the violence they have experienced personally in their lives. Let them know that they can play an effective role in reducing and preventing violence not just in their own lives but in society in general.

8. Children (especially girls) should learn from their mother that they have a right to be loved and not harmed and must never accept

abusive behavior. It is probably better not to try to hide or deny what happened, but instead to discuss it as openly as is age-appropriate,

and use personal experience as an example of unacceptable behav-

ior in any relationship.

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138 It’s My Life Now

Children need to be told, in all possible ways, that the abuse they

saw or experienced in your relationship is wrong, it should never hap-

pen to anyone, and it has no place in a loving relationship.

Should You Seek Professional Help for Your Children?

If you have a child who appears to be extremely affected by the abuse,

specially trained therapists can help the child deal with the trauma of domestic violence. Some general guidelines can assist you in estimat-ing your children’s need for outside help (these guidelines appear in

greater detail in the Self-Exploration exercise at the end of this chapter). Consider the various emotional, psychological, and behavioral

symptoms discussed earlier. Note any of the symptoms you see in your child. Then consider each of the observed signs on the following

three dimensions.

The first dimension is frequency. How often does your child display a particular symptom? Generally, the more often a symptom appears, the greater the need for some kind of treatment. Next is intensity: How strong is the symptom when it appears? If the emotion, the psychological difficulty, or the behavior is especially intense, that is, clearly identifiable and impossible to ignore, a greater need

for professional intervention may be indicated. Finally, you will need

to consider the dimension of interference with functioning. To what extent are the symptoms interfering with your child’s daily life in school, at home, with friends, and his or her relationship with you?

If several symptoms rate high on these dimensions, an appointment

with a professional counselor might be a very good idea.

How to Find Help for Your Children

There are several ways to locate counselors who are specifically trained to deal with postabuse problems. If you are not sure which

therapists in your area have this specialized training, check with your local domestic violence crisis center or abuse hotline for recommendations and referrals. Many counselors provide services on a sliding

price scale, meaning that the fees they charge will be reduced for those clients with lower incomes.

If you continue to have difficulty finding a qualified professional to

assist your children, call the National Domestic Violence Hotline at

1-800-799-SAFE or see its Web site at www.ndvh.org. In addition to

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What About the Children? 13

list of counseling resources by city and state and should be able to

provide referrals in your area.

If you think one or more of your children may need some profes-

sional assistance, but you are not sure, one way to find out is to schedule a preliminary visit with a family violence or abuse counselor for

evaluation and assessment. If the therapist concludes that the child

is doing well and does not need further intervention, you will feel a

weight has been lifted from your shoulders. On the other hand, if the

outcome of the assessment suggests counseling is needed, you will then be clear about needing to provide it (refer to chapter 13, “Beginning to Heal , ” for additional information on obtaining counseling).

Your children are going through this healing process with you. As

you feel stronger and more able to cope with life, you model these

successes for your children. You will help them to recover, and they,

in turn, will help you.

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SELF-ExPLORATION

Child Assessment

Below is a list of emotional, psychological, and behavioral difficul-

ties children sometimes experience in the aftermath of an abusive relationship. Using your own best judgment, rate each item on the

list in all three dimensions using the following scales for each of your children.

RATING SCALES

Nearly Never Very Often 1

2

3

4

5

6

7

8

9

10

Frequency of Symptom

Extremely Mild

Extremely Intense

1

2

3

4

5

6

7

8

9

10

Intensity of Symptom

Almost None

Nearly Constant

1

2

3

4

5

6

7

8

9

10

Interference with Desired Functioning

Rate the Following Behaviors Using the Rating Scales

Frequency

Intensity

Interference

Symptom

1–10

1–10

1–10

Suicidal thoughts**

________

________

________

Alcohol abuse**

________

________

________

Other drug abuse**

________

________

________

Animal cruelty**

________

________

________

Self-injury**

________

________

________

Anxiety

________

________

________

Social withdrawal

________

________

________

10

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Rate the Following Behaviors Using the Rating Scales

Frequency

Intensity

Interference

Symptom

1–10

1–10

1–10

Crying

________

________

________

Not having fun

________

________

________

Sleep problems

________

________

________

Eating problems

________

________

________

Self-blame

________

________

________

Guilt

________

________

________

Fear of abandonment

________

________

________

Low self-esteem

________

________

________

Delays in motor skills

________

________

________

Verbal language delays

________

________

________

Psychosomatic illness

________

________

________

Poor impulse control

________

________

________

Tantrums

________

________

________

Fighting with siblings

________

________

________

Destroying property

________

________

________

Throwing objects

________

________

_________

Note 1: The first five items marked with a (**) are of especially great concern. If your child is experiencing any of these, regardless of the degree, you need to consider immediate professional support.

Note 2: If your child scores low on this scale, but you feel he or she needs some professional assistance, follow your instincts. No single scale can measure such a need with 100% accuracy and no one knows your child better than you.

When you have finished, analyze your ratings for all the symptoms on

all three dimensions. Use the following guidelines for interpreting your ratings and making decisions about your child’s need for counseling.

• Ratings below 3 on any single item in any of the columns indi-

cate that there may be little need for concern (except for the items marked with **).

11

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• A rating of 3 to 4 on any single item in any column indicates a

need to be mildly concerned about these behaviors. Counseling

may not be needed at this time, but it would be a good idea to

be alert to these behaviors in the future.

• A rating of 5 to 6 on any single item in any column indicates a

need for moderate concern about these behaviors. Counseling

might be helpful now in dealing with them and preventing them

from becoming worse.

• Scores of 7 or higher on any single item in any column indicate

a serious problem may exist. Your child would benefit greatly by

receiving counseling now or in the very near future.

12

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11The Reactions of Others

Everyone keeps putting my abuser down. I’m out

of that relationship now. I real y don’t want to keep hearing

about how awful it was.

BeThany, age 32

Whenever I talk about what happened, I can see it in

their eyes. They may not say it, but I can see they’re thinking

I was crazy to have stayed so long.

Mela, age 53

With some of my friends, it’s as though nothing

happened. They talk about how “happy” we were at first

and about how funny or attractive my ex is. How can they

ignore what I went through?

linDSey, age 23

Myth: Your true friends will understand and accept without ques-

tion what happened in your relationship.

Myth: It’s better to have family and friends around you, even if

they hurt you, than to be alone.

Myth: You can count on your friends and family to deal with the

aftermath of the abuse in the same way you are dealing

with it.

13

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1 It’s My Life Now

A s you rebuild your new life you will need to decide who will be part of it and who won’t. These decisions are completely up to you,

and they can be among the most difficult you have to make. Making

your best decisions about keeping people in your life will take time

and careful introspection. The only sure thing is you need others in

your life to support you, to be friends with you, and to love you.

You should ask yourself the following three crucial questions when

trying to decide whether someone is to be a part of your life now and

in the future:

1. Is this person someone who can support and love me?

2. Does this person create positive feelings about who I am and the choices I have made in freeing myself from an abusive

relationship?

3. Do I feel I can trust this person completely?

If you can answer these questions, your decision should be easier.

However, the answers may be more difficult than they seem. Your

responses may depend on several important factors about the person

and about you.

People Who Failed to Support You in the Past

All of us experience difficult times in our lives. And most of us believe our family and friends will always be there for us. We expect they

will love and support us no matter what. When they let us down, we

can feel devastated. The anger, disappointment, and loss we experience in those situations can make any future intimate bond with

them almost impossible.

People who were not there for you during your abusive relation-

ship are often the most difficult to keep in your life. They may include your family members, his family members, your friends, or your coworkers. A variety of reasons may exist for why they let you down,

but the fact remains, they were not there when you needed them.

You may discover you want nothing to do with those who aban-

doned you during the abusive relationship. If you believe you cannot move past your negative feelings toward them, eventually you may need to cut all ties with them. In some cases, however, you may

decide you need time to heal from your “wounds” and then reevalu-

ate your relationship with them.

If you decide you would like some of these people to remain in your life, you will need to find ways to communicate with them about

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The Reactions of Others 15

what happened. If you continue to harbor adverse feelings toward them and cannot openly deal with them, those feelings are sure to

surface in unproductive ways. Try talking to them about your feel-

ings and about their lack of support in the past. See if you can come

to an understanding that truly allows your differences to be set aside.

If you can accomplish this, you may have created a strong friendship

and support that might last for the rest of your life.

Those Who Denied the Abuse

It may help to understand why some people failed to support you.

One reason may be they didn’t believe the abuse was happening or

wouldn’t accept how bad it was. If this rings true, think about why

they doubted you. If they are related to your former partner, they were probably blind to any flaws. Abusers are very talented at hiding their controlling and abusive sides from others, including fam-

ily members; others were most likely convinced that such horrible behaviors were simply impossible.

Other people may have tried to justify your abuser’s actions with

the excuse that your ex endured a difficult or even abusive childhood

and doesn’t really know how to express feelings of love. They may

have gone to great lengths to explain to you all of the difficulties your former abuser experienced in the past and how he had worked so hard to overcome them. They may have told you how good you were

for him and how much he needed you. They had a way of making you

feel guilty for condemning him for the abuse.

These people are unlikely to see your experience any differently

now. In fact, he has probably convinced them you were at fault for

the failure of the relationship. Unless something very convincing has

altered their beliefs, their judgments of you and the relationship may

never change. You need to decide if keeping such people in your life

offers you anything of value.

Those Who Blamed You

Some people may not only have failed to support you, but actually

blamed you. When you told these people about an abusive incident

they immediately asked something like, “What did you do to cause

such an outburst?” They gave you advice about how relationships are

difficult and how you needed to stick it out and try harder. Some of

them may have even told you the abuse was due to your behavior and

you are the one who must change to remedy the problem.

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1 It’s My Life Now

It’s important for you to look at the reasons these people behaved

this way. Try not to obsess about the past, but try to determine how

they are likely to act in the future. You may need to decide if you

feel you can forgive them (and this may not be possible for you), and

assess whether or not a future relationship with them is in your best

interests (see “Do You Need to Forgive?” later in this chapter).

Those who have an ingrained belief that men can do whatever

they want in a love relationship are probably not people you want in

your life. They will remind you forever that you made a mistake, in

their eyes, when you left your abuser. They may judge your future

relationships and interfere with your need to make the choices that

are best for you.

You may feel uncomfortable breaking off unwanted relationships

because they are family members or old friends, or because you fear

hurting their feelings. But no one should ever feel obligated to be friends with those who do not enhance their life. If your instincts tell you they are not worth your time and trouble, follow those instincts.

Look at it this way: you endured so much pain, and it took such

strength and courage to get out of that abusive relationship, all of your new relationships should be on your terms. This is not selfish or

egotistical. It is taking care of you. You need to recognize the quali-

ties you need from your close relationships and ensure they are pres-

ent in relationships you decide to maintain. You will also need to set

boundaries for what treatment you will not accept from others.

Those Who Did Not Know How to Help

Many of your friends and family members may fall into this category.

They love you and they wanted to help you in your time of need. Nev-

ertheless, they simply did not know what to say or do. Their inten-

tions were good, but they were unable to improve your situation.

A common example of this involves family and friends who were

always urging you to leave. They could not understand why that was

so difficult and complex an issue for you. Perhaps, as time went on

and you were still in the relationship, they began to be less sympa-

thetic about the abuse. Even if they didn’t say so, it seemed to you

that they were thinking, “I told you so.” Eventually, their opinions

made you feel increasingly at fault and less and less comfortable con-

fiding in them.

Now that you have left that relationship, reestablishing relation-

ships with these friends and relatives may be difficult. They may go

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The Reactions of Others 1

to great lengths to remind you how awful your relationship was and

throw in comments such as, “I’ll never understand why you stayed

so long,” or “I would never have put up with that.” You may see these people as your friends, but find yourself frequently defensive and uncomfortable around them. Explaining to them over and over

that getting out wasn’t easy at all and was much more complicated

than they could ever imagine, is wearing you out.

If you are trying to decide whether to keep these people in your

life, you have to examine the emotional impact they have on you now.

Some of these friends may give you support, respect, and friendship

despite their past “shortcomings.” With some of them, you may be

able to tune out their shortsightedness and cherish the good parts of

your relationship. Others may be starting to understand better what

you went through and offer you support.

On the other hand, if you find their judgmental view of the abu-

sive relationship negates the positives, you may have to reexamine the value of their friendship to you. You can try talking with these

friends and explain to them how their attitudes affect you; tell them

that when they judge your actions you feel guilty, sad, and angry. If

they seem to get it, you can try making them allies in your healing

process. Explain that you realize abusive relationships can be difficult to understand, but now that you are out, you need to move on

and avoid dwelling on the past. Although they weren’t there for you

then, they may be able to be here for you now.

Those Who Knew, but Did Nothing

What about the people who knew about the abuse, but chose to ignore

it? The knowledge of what was happening to you may have been too

painful for them to accept. They may have felt they didn’t know what

to say or do, and, therefore, did nothing. Unfortunately, many friends

and family members of abuse survivors, when questioned later, say

they didn’t want to intrude or they didn’t want to risk losing the friendship by interfering.

Perhaps their silent acceptance of the abuse now feels like a betrayal.

It’s easy once you are out to think that if only someone had been there for you, that terrible time in your life would have been different. But is that really true? Assessing your relationships with these “silent”

friends involves evaluating whether their intervention in the abuse would have changed anything. Could they have said or done anything

to stop the abuse? See if you can talk with these friends about their

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18 It’s My Life Now

silence. Don’t confront or accuse them, but just ask them why they

didn’t talk about it with you. You may be surprised by their answers.

Some might insist they did acknowledge the abuse. They might

very well assert they remember being empathetic often, but they always got the feeling you didn’t want to discuss it. Abuse is a very difficult subject to bring up with someone you love. You may fear

alienating or angering that person. Some of your friends may have

feared losing you if they were to push the subject. They may say they

were there for you, but left it up to you to initiate discussions about the abuse. They may have seen your relationship as “personal” and

felt they had no business intruding.

If you decide to mend these relationships, being honest will be important. You can talk about how you appreciate their willingness

to talk now and focus on whatever support they gave you. You may

want to tell them you understand how terribly difficult it was for them to say anything. Listening to their version of past events, without becoming defensive, can be helpful. They may have given you subtle signs of concern, but you were in no condition at the time to

pick up on them at the time. If you can relieve the tension and open

up to each other, these may be among your best future friends.

Those Who “Told You” What to Do

You may have had some friends and family members who believed

they were going to be the ones to “rescue you.” They probably felt

they were your only “real” supporters because they told you exactly

what you should and should not do to fix the problem. They were

exceedingly free with their advice and always seemed to know what

was best for you.

These people probably had your welfare at heart. They believed

if you “didn’t know what was good for you,” they would help you

understand. They felt they knew what was wrong or right and they

could guide you in the best direction. Unfortunately, without realiz-

ing it, they may have become just what you did not need: more people

trying to control your life.

Now that you are out of the abusive relationship and in charge of your own life, your contacts with this group of people may feel

strained. They may still want to control you. You probably feel their

attempts at control if they are telling you what you should be doing

or feeling such as, “You’re not going to allow the children to see your ex, are you?” or “It’s too soon for you to date again. What will

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The Reactions of Others 1

people think?” These judgmental comments may undermine your

confidence to make decisions that are best for you and to take charge

of your life.

Nearly everyone at times may get a bit too “pushy” with a friend

they believe is in trouble or in pain. All of us may try to guide that

person we care about to a better situation. It often makes sense for

people who are having a difficult time to take into consideration the

insights and opinions of those they trust. These people, however, after offering their wisdom and advice, should then be able and willing to

step back and allow you to guide your own life. If they can do that,

they may be able to become a positive part of your support system. If

they can’t, it may be a warning sign of their controlling nature; and

you don’t need that in your life right now.

Do You Need to Forgive?

Did you grow up hearing it is always better to forgive and forget? Were you raised to believe that happiness requires acceptance of others’

faults? Have you always believed it’s necessary to forgive so that you

can “move on?” The truth is, you do not owe anyone your forgiveness.

Moreover, forgiveness is not always necessary for healing. You alone

can decide who deserves your forgiveness. Forgiveness is a very complicated issue. The decision to forgive others rests on three conditions:

• Whether or not you believe what they did (or didn’t do) were

forgivable acts;

• Whether or not, despite their past actions, you feel it would help

you to heal if you were to forgive them;

• Whether or not you feel ready to forgive.

A “right” time for forgiveness or any absolute rule about whom

you must forgive do not exist. Some people forgive easily. Others hold onto resentments and anger for a long time. Much of this may

be attributed to differences in upbringing and experiences with for-

giveness. Forgiving those who let you down may require time to heal

those wounds. You need to move beyond the fear, anger, distrust, and sadness before you can think about forgiving. When you truly

forgive someone, it must come from your heart and you must want to

forgive. Again you are not required ever to forgive if it’s not helpful to you in your healing process.

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150 It’s My Life Now

Those Who Understood and Supported You

Having difficulties with those who really were there for you during

the abuse doesn’t seem to make much sense, does it? After all, these

are the people who understood what you were going through and stayed with you throughout. They didn’t try to control your decision

making or to judge you. They simply let you know they cared and

they would always be there for you no matter what. These individu-

als are likely to continue to be your closest friends and relatives now.

However, the transition to a postabusive relationship is not always as

smooth as you might expect.

Maybe you “disappeared” during your relationship and lost con-

tact with these people because your abuser would not allow you to

have friends of your own. This is very common in unhealthy, con-

trolling relationships. Maybe you didn’t want to burden them with

your problems and you couldn’t bear for them to know how much

you hurt. Or maybe you were afraid they would try to come to your

rescue and make things worse by forcing you to take steps that you

were not ready to take. As you look back on this now, you may feel

guilty about excluding them for so long.

Even if you did not vanish from their lives, you may have been only

partially or selectively truthful with them. You probably remember

times when they asked you about why you couldn’t go somewhere

with them, why you had to call home so often when you were out, or

how you got that bruise on your arm or cheek. Now you may feel that

you were not a worthy friend because you lied to them so often.

Now that you are finally out of that abusive relationship, you might

find yourself feeling guilty and embarrassed around these friends.

You need to remind yourself, although you wish you had not put them through all of that, you had no other choice at the time. If you

had confided in them completely, hiding your confessions from your

abuser might have been too difficult for you. If you were “caught,”

the abuse might have become much worse, and you might not have

been able to see or talk to them at all.

Perhaps you also needed to convince yourself it wasn’t really all

that bad, so you softened your experience when you talked to them.

Whatever the reason, you now need to move beyond the guilt. You

deserve all the benefits of their friendship and your friends deserve to have yours. In those close, intimate friendships, guilt and embarrassment should not play a major role. You did the best you could and

they know that.

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The Reactions of Others 151

Perhaps you were able to confide in and trust some friends or rela-

tives. They were the ones you “ran” to when things got too bad. They

comforted you, listened to you, and empathized with you, over and

over again. Then, each time, you’d go back to your abuser. You could

see the disbelief and sadness in their eyes. They may have told you

how afraid they were for you and how much they worried about you.

Looking back, you are amazed that anyone could have put up with

you for so long. When you look at it now, it seems like a miracle that

they remained so loyal and understanding.

It is never too late to thank all these people for how much their

support meant and means to you. You don’t need to give them expen-

sive gifts or find the “perfect” words. Just say what is in your heart.

If saying these things directly to them is difficult for you, send them a card, a note, or even an e-mail expressing your gratitude. Let them

know that even the “little” things, the small gestures, their words of

encouragement, were of enormous help to you in your time of need.

Finding New Friends and Support

Now that you are out of your abusive relationship, the characteristics

you seek in new friendships might be a bit different. You might be a

little (or a lot) less trusting and, therefore, you now need more time

to decide how close to allow people to get to you. There is nothing

wrong with being cautious in new friendships. Also, there is noth-

ing wrong with making careful, conscious choices about whom you

allow into your life.

Your present needs may be different from those of others around

you. New people in your life may not know exactly what it is you

need or want from them. It will be up to you to explain to them what

you need from their friendship. This may mean telling them if, when,

and how to ask about your past, how to talk to you about your cur-

rent life, and about the qualities you require in a friendship (such as trust, dependability, honesty, and kindness).

If you are still experiencing profound emotions related to the abuse,

letting others into your life who may not understand can be difficult

(see chapter 8, “When Feelings Overwhelm You”). Again, it’s smart

to be cautious in new friendships, but, at the same time, building new

networks of supportive friends is important. Good people exist who

can truly be there for you. You need to make sure you don’t build walls preventing anyone new from coming in. If you are careful, yet

open to friendships you can trust, both you, and they, win.

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SELF-ExPLORATION

Evaluating Your Friendships

As you have seen throughout this book, evaluating issues in your life

is sometimes easier if you write them down. This is true even when

reviewing your relationships with others. No absolute method for

“rating” your relationships exists (“Gee, Joey must be a better friend

than Heather. He rated a 92 and Heather was only a 78!”). However, a

general “analysis” to determine if you are receiving what you need from them is possible. The following exercise will help you do this. For each relationship you are questioning, complete the following form.

Person’s name or initials _______________________________

Characteristic or feature

All the time Some of the time

Never

Wants to be in my life now

________

________

________

Is supportive of me now

________

________

________

Made a real effort to be there

for me during the abuse

________

________

________

Is honest

________

________

________

Is reliable

________

________

________

Is trustworthy

________

________

________

Values me as a person

________

________

________

Is there for me even when I’m

having a difficult time

________

________

________

Recognizes the seriousness

of what I’ve been through

________

________

________

Can empathize with my

experiences

________

________

________

Wants to help but not control me

________

________

________

Is nonjudgmental of me

________

________

________

Has my best interests at heart

________

________

________

Other(s) _________________________

________

________

________

_________________________

________

________

________

152

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Now review your answers. How does this friend or family member

measure up? Do your ratings agree with your intuitive feelings about

this person? Use this form to begin to evaluate each of the relation-

ships you are questioning. You can also use it to help you form an

objective view of new acquaintances who may be possible future friends.

153

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PART

II Looking Forward

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12Practical Considerations

After I left, I felt like a lost soul; I didn’t have a job,

I didn’t have any credit, I didn’t know how I was going to

survive.

JeSSiCa, age 29

My ex-partner controled everything: the check-

book, the bil s, the bank accounts. When I left, I was starting

over with zero, which felt awful at my age.

anne, age 40

After getting out, I needed a lot of help. I was real y

worried that I might lose my kids and I was afraid for our

safety.

BlanCa, age 31

Myth: Once you are free from the abuse, the rest of life will take

care of itself.

Myth: It’s such a relief to be away from your abuser that daily life

seems easy.

Myth: Survivors of domestic violence are victims who just can’t

make it on their own.

15

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158 It’s My Life Now

O ne of the reasons some survivors return to their abusers is that the everyday demands of life can feel overwhelming. If you are like most

survivors of abuse, you know your former partner not only sought

to control you but also made sure you were powerless in nearly all

aspects of the relationship.

Many victims in abusive relationships find themselves cut off from

the outside world. Your abuser’s demands may have limited you to

specific activities, and deviating from those permitted behaviors was

not worth the risk of triggering an abusive episode. Your shrinking

self-esteem and self-confidence may have made you feel insecure and

timid when you were out in the community.

The effects of losing your independence and familiar daily activi-

ties may have emerged when you finally left your abuser. If you are

experiencing thoughts such as, “Oh, my God! How do I put my life

in order all by myself?” you know the feeling. You are building a new

life. This is an emotional healing process, but it also entails countless practical challenges. Unfortunately, it is these practicalities that drive some survivors back to their former partners and continued, escalating abuse.

This chapter is devoted to discussing some of these basic life issues

and to offering you some guidelines and reassurance that you can handle them and become a self-sufficient person.

Domestic Violence Shelters

Some survivors find that to remain safe, they need to “disappear.”

After escaping the relationship they may fear that if their abuser finds them, the risk of being hurt or even killed is all too real. Finding a way to “vanish” often involves agencies or programs that can help you.

Your local crisis center shelters should be able to provide you with

protected housing on a short-term basis. Maximum lengths of stay

vary from shelter to shelter. The staff at the shelters can also assist you in finding ways to stay safe after leaving the security of the shelter.

Many states now have programs called Address Confidentiality

Programs. These programs provide a method for you to hide your

address from your abuser. They provide a generic mailing address to which your mail can be delivered and that you can use for most

bills and other correspondence. This makes it more difficult for your

abuser to find you. Again, your local crisis center should be able to

tell you if your state or town has such a program.

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Practical Considerations 15

Legal Issues

Have you felt overwhelmed by the various legal issues that have become part of your life? If you have, you are not alone. Important

legal matters are often part and parcel of the process of terminating

abusive relationships. These include — but are not limited to — obtain-

ing and enforcing a restraining order, filing separation and divorce

documents, dealing with child custody issues, tax assistance, estab-

lishing financial independence, and documenting the abuse for legal

purposes. A more detailed discussion of these legal issues follows the

information below on locating and affording legal assistance.

Obtaining Legal Help

You may feel you need legal help and advice, for some of the reasons

discussed in the previous section, but have no idea how to find it or

you doubt you can afford it. Fortunately, awareness of domestic vio-

lence issues within the legal community has created various avenues

for obtaining competent legal advice and representation at low or no

cost. You just need to know how to find those sources.

First, find out if there are any attorneys in your area who specialize

in domestic violence work for reduced or no fees. If you do not find

a listing in your local phone book under “Legal Aid,” call your local

crisis center. It should be able to guide you to available and affordable legal resources.

A national organization dedicated to providing assistance to vic-

tims of abuse is the American Bar Association’s (ABA) Commission

on Domestic Violence. Its very informative Web site (www.abanet.

org/domviol/victims.html) provides phone numbers for abuse hot-

lines and lawyer referrals for all types of legal problems, state by state. If you do not have access to a computer at home or work, most

local libraries provide free Internet access. If you are not familiar with the Internet, the library staff will show you how to use the computer to access the numerous resources on the World Wide Web. The

ABA Commission may also be reached by phone at 800-285-2221.

Many cities, counties, and law schools sponsor legal aid clinics.

These clinics are staffed by advanced law students or practicing or

retired lawyers who are volunteering their time and help. These clin-

ics can be found in the yellow pages under “Legal Aid” or by calling

a local law school or women’s shelter. If you contact a legal aid clinic, be sure to ask for a volunteer who is specifically trained to handle

domestic violence cases.

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10 It’s My Life Now

Additionally, many cities and towns provide court advocates who can help you with complicated legal issues. Court advocates do not

charge a fee and are not there to offer personal counseling or to influence your decisions in any way. Their role is to assist you in work-

ing through emotionally draining legal processes. Contact your local

court or sexual assault and domestic violence crisis center to find out if such free help exists in your area.

Finally, you can obtain more information on sources for legal assistance from the National Domestic Violence Hotline at 1-800-799-SAFE.

Restraining Orders

You have probably heard of restraining orders (ROs), also called stay-away or protective orders (these are discussed in chapter 2, “Are You

Out of Danger Now?”). ROs are issued in an effort to stop your for-

mer partner from abusing, threatening, or interfering with you and

your children.

A violation of the restraining order is a crime, and the police may

arrest the abuser even if they did not witness the violation. Fear of

arrest may be enough reason for some abusers to obey the order, but

a restraining order is no guarantee of safety.

The exact characteristics of ROs, the details of obtaining them, and

the specific penalties for violation vary somewhat from state to state.

If you want someone to explain the process to you, your town’s court

personnel, your local crisis center staff, or a lawyer can assist you.

Other Court Proceedings

Separation and divorce papers can be extremely complicated and com-

plex, especially when they involve property disputes or child custody

issues. This process can feel even more overwhelming while recover-

ing emotionally from your relationship. Typically, abusers will resist

divorce proceedings, because they believe they will be able to coerce

you back into the relationship.

If your abuser is the legal parent of the children, and the abuse

cannot be proved completely, most courts will require some form of

joint custody or visitation arrangement. This can be a frightening prospect when you know how abusive and dangerous your ex-partner

can be. Once again, a crisis center advocate or counselor can help you

through this process.

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Practical Considerations 11

Financial–Legal Is ues

Your abuser may have acquired sole access to all the family money.

Abusers often use financial tactics to ensure their partner’s complete

dependency. You may find that none of your “joint” bank accounts

and credit cards were in your name. On the other hand, some abus-

ers do not contribute financially at all and require their partners to

provide necessary income. If this was true in your relationship, you

still may have had no say in any financial matters or even in how the

money you earned was spent.

Untangling yourself financially from your abuser and establishing

your economic independence can be a very complicated and confus-

ing process. It may be especially tricky if you had little control or knowledge of your finances during the relationship. However, even

if you knew a great deal about how your money was being spent, the

debt that was being created, or any credit that was being established,

the financial legacy of your relationship can be extremely complex

and emotionally draining.

If you were married to your abuser, you may be liable for your ex’s

debts. Even if you were not married, abusers sometimes coerce their

partners to cosign for loans and credit purchases. Moreover, you may

have felt helpless to refuse to sign fraudulent joint tax returns during the relationship, placing you at risk for IRS actions if back taxes are owed. Legal procedures exist for separating your credit histories and

establishing your own credit standing, but you will usually need the

advice of a trained financial advisor or lawyer.

Criminal Charges

Finally, remember that relationship violence is a crime. In some cases, proving the violence occurred and demonstrating its severity is difficult. If prosecuting your abuser is an option, you will likely need a lawyer to help you make the strongest case possible for arrest, trial,

conviction, and imprisonment.

Financial Assistance

If you are like many survivors who escape an abusive partner, you

may have found yourself in a difficult financial situation. As mentioned above, your abuser may have tightly controlled the money in

your relationship as part of the control over you, and when you left,

you may have had no access to savings or checking accounts. Further-

more, you may not be employed, or the income from your job may

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12 It’s My Life Now

seem insufficient to support you and your children. Worries about money should never force you to return to your abuser. Therefore, it

is important for you to get back on your feet financially as soon as

possible.

Friends and Family

Do you have friends or family who may be willing to help you out?

Maybe some have already offered. This is probably a good time to

ask for help or take them up on their offers. Many people feel embar-

rassed to accept money from others, but this is a time for you to focus on your emotional healing. Close friends and relatives are probably

relieved you are out of that terrible situation and would really like to help you. If accepting a gift makes you too uncomfortable, agree to

take the money as a loan and offer a written promise to repay it. Keep

in mind that accepting help from others is not selfish or weak, but a

frank acknowledgment of your current, temporary crisis.

What if you don’t have people lined up to give or lend you money?

There are several other possible routes you can take to smooth out

your financial crisis. One source of help is your local crisis center.

These organizations often have a fund or know where funds are available from which money can be loaned or given to help survivors

through the immediate crisis. If the crisis centers in your area do not have such a fund, they will at least provide short-term shelter and support until you can find a source of income.

Finding Employment

If you do not have a job already and if your situation allows, you may

want to consider obtaining work as soon as you can. Although this

is often easier said than done, you might want to think about accept-

ing a job that may not be your ideal career choice, and will perhaps

be more menial than you deserve, just so you can begin to receive a

check, and, one hopes, some benefits. It is also a boost to your self-

esteem and self-confidence to be working and bringing home a pay-

check. You do not have to think of this as a permanent position; it can be just a job to help you get by until you can find something better.

Some survivors of abusive relationships have been denied the

opportunity to develop job skills. This is another tactic abusers use

to keep their partners wholly dependent on them. If you are in such

a position, you might want to consider acquiring skills or obtaining

some education toward a career that interests you. As long as you are

earning enough to get by for now, you can take some time to cultivate

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Practical Considerations 13

your skills and talents. During this time of healing, you do not need

to feel pressured to obtain a degree or to find your ideal career.

Today, adults of all ages return to school — high school equivalency

programs, community colleges, four-year colleges, and universities.

You can approach your education slowly, even taking just one course

at a time.

In addition to their many counseling, support, and prevention

services, most domestic violence crisis centers offer referrals to job

training programs, including skills assessment, strategies for obtain-

ing and keeping jobs, resume preparation, and job placement services

with ties to potential employers in the community. They are there to

help you, and sometimes the best course of action you can take is to

let them.

Public Sources of Financial As istance

Many governmental programs at the federal, state, and local levels

are charged with helping survivors of domestic abuse and violence.

At the federal and state levels these include public assistance benefits (welfare), food stamp programs, Medicaid benefits, Social Security

Disability Insurance (SSDI) benefits, Supplemental Security Income

(SSI) benefits, Temporary Assistance for Needy Families (TANF),

and the new federal welfare program for families with children. You

may qualify for one or more of these programs.

Most state and local governments offer additional programs as

well. It can sometimes be difficult to find these programs, to deter-

mine the ones for which you may qualify, and to fill out and submit

the appropriate forms needed to receive the assistance. Domestic vio-

lence shelters and organizations have staff members who can advise

and help you apply for these programs. In addition, specific govern-

ment offices in your town or county seat are in charge of administer-

ing these funds. Although they may not always offer personalized service, they can provide you with the forms and instructions you will need to begin the application process. Accessing public assistance programs is another way an attorney can be of great benefit to

you. Some attorneys who are familiar with these programs and the

process of applying for them donate their time and energy to assisting

domestic violence victims.

You may be hesitant to apply for public assistance because you perceive the social stigmas that are attached to being a “welfare recipient.” But if you stop to think about it, these programs have been developed to help those who are in situations such as yours.

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1 It’s My Life Now

You are not taking undue advantage of them. You are using them as they were intended to be used: to support you and your children

while you are in transition from your old, unhealthy life to your new,

productive one.

Reestablishing Credit

If the credit cards, loans, mortgage, and so forth were in your abuser’s name, you may be in the position of needing to establish your own

credit, starting from scratch. In today’s economic environment, good

credit is important for everything from obtaining a credit card to financing a car to buying a home. For most financial institutions, no

credit history is the same as a bad one. Again, you can begin slowly to reestablish credit in your name. Lawyers and financial professionals

who donate time and information to survivors of abuse are excellent

resources for you in this regard. But you can take some steps on your

own.

Many banks and credit unions offer secured credit cards. These are cards for which you deposit a specified amount, say, $300 or $500, into a savings account that serves as security for the credit card. The card’s limit is the same as the amount you have placed on

reserve. You use the card and make your monthly payments just as

you would for any credit card. After a while, the bank sees that you

are using the card responsibly and will convert the card to a standard

credit account and your deposit is returned to you.

Other ways of establishing credit involve financing items from

large retail stores. Often, department chain stores will offer credit more readily to its customers than will banks or credit unions. If it is within your budget to finance a major purchase (such as a TV

or some furniture) and make all your payments on time, you will acquire a reference that will make future credit transactions easier.

Finally, car dealerships will usually extend financing to buyers who are without an extensive credit history. You may pay a higher

interest rate than someone with a good credit history. However, if

you can afford it, establishing your own credit through financing a

car may be worthwhile.

Health Care

Access to medical care, including personal counseling, during this period of healing from your abusive relationship is very important.

Many sources of stress exist in your life right now and you should not

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Practical Considerations 15

have to add doubts about affording or obtaining medical care to the

list. Health care is especially important because the tension of rebuilding your life often takes a toll on you physically. Plus you may need

attention for injuries sustained at the hands of your abuser. However,

many survivors lose health care benefits when they leave the relation-

ship because they were provided through the abuser’s employer.

If you and your abuser are (or were) legally married, many states

require that your ex continue to maintain health insurance benefits

for you until such time as a final divorce settlement is completed. But because some abusers refuse this support, you may need to call on

an attorney to assert your legal rights to medical insurance. Keep in

mind, however, that your ex may be able to determine your where-

abouts through insurance statements, so be careful.

Federal and state programs such as those discussed in the previ-

ous section, including Medicaid and SSD, will often provide coverage

for medical care to those who qualify. Finally, if you have a medical

emergency and have no insurance or ability to pay out of pocket, go

to the emergency department at your local hospital. Most hospitals

will not refuse to treat emergencies regardless of the patient’s insur-

ance or financial status.

Accepting Help

As was mentioned earlier, this early time of transition in your life may call for setting personal pride aside in deciding how to obtain

the temporary help you need to survive. Perceiving the offers of assis-

tance discussed here as “handouts” or as “charity” and feeling too

proud, embarrassed, or ashamed to accept them is understandable and very normal. However, allowing those who can help to do so may be an important part of your individual process of healing. You

know reclaiming your life is not easy, and if individuals and organi-

zations can make it a bit less difficult, take them up on their offers.

Remember, they want to help and your need for their help is only temporary. Maybe one day, when your life is back in order, you can

repay them by working to help others who are going through what

you are experiencing now.

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SELF-ExPLORATION I

The Practical Side of Healing

This chapter offers two exercises to help you deal with the practicali-

ties of living on your own. This first one is simply an opportunity for you to explore some of your options for rebuilding your life, from a

practical rather than emotional perspective. Of course, the practical

and the emotional are interconnected, so when one improves, the other usually does as well. The first part of this exercise allows you

to identify some of the practical needs you may be experiencing, and

to think about some possible resources that may be available to you

for meeting those needs.

1a. Safety: List the ways in which you feel unsafe, either from the

dangers posed by your former abuser or from any other issues

in your current life.

_______________________________________________________

_______________________________________________________

_______________________________________________________

1b. List sources of support and assistance that you could call on to

help you feel and be safer.

_______________________________________________________

_______________________________________________________

_______________________________________________________

2a. Legal issues: List what, if any, legal problems you anticipate now that you are out of the abusive relationship.

_______________________________________________________

_______________________________________________________

_______________________________________________________

1

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2b. List the resources in your area that may be able to provide legal

assistance with these issues.

_______________________________________________________

_______________________________________________________

_______________________________________________________

3a. Finances: List what, if any, financial problems you anticipate now that you are out of the abusive relationship.

_______________________________________________________

_______________________________________________________

_______________________________________________________

3b. List the potential sources of financial help you may be able to

access if money is a problem.

_______________________________________________________

_______________________________________________________

_______________________________________________________

4.

Health care: List your possible sources for obtaining health care

for you and, if applicable, for your children.

_______________________________________________________

_______________________________________________________

_______________________________________________________

5.

Education and career training: List some of the possible routes

you might take to further your education and/or obtain the

skills you need for a job or career path that is desirable to you.

_______________________________________________________

_______________________________________________________

_______________________________________________________

1

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SELF-ExPLORATION II

Just How Much Money Do You Need to Survive?

This next exercise may seem a bit mundane compared to others in

this book, but it is certainly no less important. If you can calculate

approximately how much money you actually need on a monthly

basis to survive at a basic level, it will be clearer to you what you

must focus on for salary and financial assistance in various forms. So

on the budget below estimate an amount for each item that applies

to you (enter $0 for the items that do not apply, or that you can do

without). Be realistic! Don’t underestimate, but focus on basic needs.

This is a very detailed budget list so you will have as accurate an estimation as possible.

After you have estimated your monthly financial needs, there is another form to help you calculate your current and potential monthly

income from various sources. These two basic pieces of information

are necessary for you to make a plan that will lead to independence

and self-sufficiency.

Budget Item

Estimated Monthly Expense

Grocery store

Groceries

$_______.00

Toiletries

$_______.00

Other ___________________________

$_______.00

Medical

Hospital

$_______.00

Physician

$_______.00

Dentist

$_______.00

Prescriptions/vitamins

$_______.00

Health insurance

$_______.00

Other ___________________________

$_______.00

18

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Budget Item

Estimated Monthly Expense

Transportation

Public transportation

$_______.00

Car payments

$_______.00

Taxes and fees

$_______.00

Tolls

$_______.00

Gas

$_______.00

Auto maintenance

$_______.00

Auto insurance

$_______.00

Parking

$_______.00

Parking permits

$_______.00

Other ___________________________

$_______.00

Clothing

Mending/repair

$_______.00

Dry cleaning/laundry

$_______.00

New purchases/personal

$_______.00

New purchases/work

$_______.00

Other ___________________________

$_______.00

Education (You or Child)

Education/training expenses

$_______.00

Registration fees

$_______.00

Tuition

$_______.00

Books

$_______.00

Room and board

$_______.00

Miscellaneous

$_______.00

Other ___________________________

$_______.00

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Budget Item

Estimated Monthly Expense

Child Expenses

Day care

$_______.00

Baby-sitting

$_______.00

Clothing

$_______.00

Diapers

$_______.00

Formula

$_______.00

Medicines

$_______.00

Special food items (baby food)

$_______.00

Other ___________________________

$_______.00

Work Related

Meals

$_______.00

Office supplies

$_______.00

Uniforms

$_______.00

Union dues

$_______.00

Other ___________________________

$_______.00

Home Expenses

Mortgage or rent

$_______.00

Gas

$_______.00

Electric

$_______.00

Heat

$_______.00

Water

$_______.00

Sewer

$_______.00

Insurance

$_______.00

Maintenance

$_______.00

Property tax

$_______.00

Snow plowing

$_______.00

Average phone use

$_______.00

Other ___________________________

$_______.00

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Budget Item

Estimated Monthly Expense

Fixed Monthly Bills

Credit card payments

$_______.00

Loan payments

$_______.00

Other ___________________________

$_______.00

Pets

Vet bills

$_______.00

Food

$_______.00

Board and care

$_______.00

Other ___________________________

$_______.00

Monthly pocket money allowance

$_______.00

Total Estimated Minimum Monthly Expenses $_______.00

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Current and Potential Sources of Income

OK, now you’ll need to think about the sources for the money in your

budget. Using the chart below, estimate as realistically as possible the amount you receive from current sources and the total amount you could

probably receive if you were to make use of other possible resources

such as those discussed in this chapter. Comparing these amounts with

your basic needs will help you focus your priorities on meeting your

basic needs on your own; independent of your abusive partner.

Source

Current Amount Potential Amount Available

Jobs

$_______.00

$_______.00

From savings

$_______.00

$_______.00

Interest

$_______.00

$_______.00

Child support

$_______.00

$_______.00

Alimony

$_______.00

$_______.00

From family

$_______.00

$_______.00

From friends

$_______.00

$_______.00

Public assistance

(SSI, TANF, etc.)

$_______.00

$_______.00

Other sources of income (list):

______________

$_______.00

$_______.00

______________

$_______.00

$_______.00

______________

$_______.00

$_______.00

Totals

$_______.00

$_______.00

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13Beginning to Heal

I didn’t realize I was depressed. One day my supervisor

cal ed me into her office and told me that if my work didn’t

improve she would have to let me go. That was when I real-

ized I needed help.

Jean, age 48

I thought I had my anger under control. But when I real-

ized I had spent 20 minutes yel ing at my kids just because

they were a little too noisy, I knew my anger was total y out

of control.

kriSTie, age 23

I’d wake up three or four times nearly every night in a

cold sweat; my heart was pounding. I was a mess.

JaCkie, age 38

Myth: If you can’t handle your problems by yourself, something

must be seriously wrong with you.

Myth: If you need professional therapy, you must be crazy.

Myth: If you are strong enough, you can overcome anything on

your own.

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1 It’s My Life Now

Y ou may be wondering when you will finally respond with an honest,

“Fine!” when someone asks, “How are you?” As you are beginning

to build your new life, you will probably need to confront some of the

troubling emotions that are plaguing you.

Typically, three of the most overwhelming emotions among survi-

vors are anger, depression, and anxiety. If these emotions become too

severe, they can consume your life and derail your recovery.

Anger

Nothing is intrinsically wrong with anger. Anger is a normal, healthy

emotion. You have every right to feel anger toward your abuser. But

if you feel the anger might be getting the better of you, it might be

time to evaluate your anger and take some steps to gain some control

over it.

How often are you angry? Is it interfering with your relationships

with others? Is your anger always just below the surface, threatening

to trigger negative thoughts and feelings? Do you find you obsess about how you might be able to get back at your abuser? If so, your

anger may have reached the point where it may damage your well-

being if you don’t learn to manage it.

If you feel you are angry all the time or if you are having any thoughts of actually injuring, maiming, or killing your abuser, you need to seek immediate help. Attacking your former abuser will only

make your life worse and hurt others who love you. It’s important to

remind yourself that your ex just isn’t worth it.

Most people learn as children that yelling, hitting, and destroying

property are wrong. But at times, these behaviors, if performed in

therapeutic, directed, and harmless ways, can help vent some of your

stored up anger.

If you ever feel you are so angry you want to scream, perhaps that’s

just what you should do. Find a place where no one will hear, and yell

and scream as long as you want. Say whatever you are feeling. Don’t

hold back. Say everything you were never able to say to your abuser.

Express how angry you are about what happened to you, about all

that was taken from you. Consider inviting a trusted, understanding

friend to join you. If you feel exhausted or tearful after this release, your friend can help you safely home.

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Beginning to Heal 15

wonders in ridding yourself of the accumulated rage. Yelling isn’t a

cure-all, but it can provide a safe emotional release.

Do you have times when you feel so angry you just want to hit someone? Hitting anyone, especially your former abuser, will only make the situation worse for you and could be dangerous. If you feel

the need to hit, it’s important to find ways of expressing this desire

without causing yourself more harm. Hitting your bed or punching

pillows can help release some of your fury. Hit something soft that

will not hurt your hands. Striking a wall or door will only injure you

and you have been hurt enough. You may want to consider investing

in a punching bag (they can be purchased in a variety of sizes and

prices).

Are you able to express your angry thoughts or do you repress them? Every time you feel the anger surfacing, do you push it down

and force yourself to think about something else? If you haven’t been

able to let the angry thoughts out, try writing them down. Write everything that is causing your anger. If anger is an uncomfortable

emotion for you, this may be difficult at first. Take it slowly if it helps.

Start by writing the one or two angry thoughts that come up most

frequently. At first, these may be general issues such as, “I’m angry

about the abuse” or “I’m furious at my abuser!” As you continue to

work on your list, you can refine or add to them and make them much

more specific. For example, specific anger-producing thoughts might

include, “I’m furious you imprisoned me by following me everywhere

I went!” or “I hate you for breaking my favorite vase!”

Eventually, try to write down everything that makes you angry.

When you feel you are finished with your list for now, consider what

you want to do with it. If you feel this has relieved much of your anger, you may want to put your list away for future reference. However, if you would rather get rid of this list, you might consider some therapeutic methods of disposing of it.

Take some time deciding what method of destroying your anger

list will feel most cleansing. You can get rid of it all at once or in

pieces. If you want to get rid of it all at once, try creating an anger-purging ceremony. You may want to make a statement or recite a poem you wrote expressing your feelings. On the other hand, you may want your feelings to pour out spontaneously. Your ceremony

may involve tearing the list into as many small pieces as possible. You may then want to burn or bury the pieces. Whatever you decide to

do, the idea of this ritual is to help you release your anger safely and liberate yourself from that rage.

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1 It’s My Life Now

If you think it would be more helpful for you to let go of the angry

thoughts gradually, you may want to destroy parts of your list over

time. One method of asserting your anger is to write one or more

items from your anger list on pieces of tape. Stick the tape to the bot-tom of your shoes. Throughout the day, let your anger out by stomp-

ing your foot, walking especially hard, or by stepping into something

you would normally avoid. Or, perhaps you want to tape items from

your list onto each foot and do a “dance of healing.” Be as creative as you want. Being physical with anger can bring welcome release.

Depression

Many common symptoms of depression were discussed in Chapter 8,

“When Feelings Overwhelm You.” Some of the all-important signs

of depression include changes in your eating and sleeping patterns,

fatigue, feelings of hopelessness, and thoughts of hurting or killing

yourself. Depressive symptoms may appear or intensify in the after-

math of an abusive relationship.

Mild Depres ion

How did you rate the various elements of depression in Part III of

the Self-Exploration exercise at the end of chapter 8, “When Feelings Overwhelm You”? If your ratings in that part of the exercise generally fell between 1 and 4, you may be somewhat depressed, but

your mood probably isn’t interfering seriously with your daily life or relationships with others. It probably feels manageable, although

certainly not pleasurable. These are signs of mild depression. If your

depression is mild, you can choose to take action to ease your sadness

or you can wait for it to lift on its own. If you choose to deal actively with your depression, here are some effective ways to help soothe the

pain.

One method of alleviating mild depression is to verbalize your sad-

ness. Sometimes, merely expressing your emotions to someone who

is supportive and will really listen can work wonders. Talking with a

trusted friend or family member about your feelings can be very effec-

tive in easing the depression. If you are lacking the support you need

at this time in your life, it’s time to work on rebuilding those human

resources of strength. You may perhaps be able to find support from

family, friends, neighbors, or coworkers. But if not, consider joining

a local club or organization, church group, or becoming involved in

volunteer work. These activities, besides being fun and building your

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Beginning to Heal 1

self-esteem, can assist you in meeting new people. Isolation and lone-

liness will usually intensify depression.

Another important part of coping with depression is to learn to

accept your feelings. Emotions are not right or wrong. If you are hiding from your emotions, not allowing yourself to feel, you could

be making the depression worse. Hiding your true feelings will not

make them go away.

Again, try writing down all the reasons why you feel depressed.

Acknowledge that what you have been through is more than suffi-

cient reason to feel the way you do. Allow yourself to feel down, cry,

and do whatever you need to do to be in touch with your emotions.

At the same time, make a point of doing something pleasurable

for yourself every day. Take a bubble bath, go for a long walk in the

woods, talk with a friend on the phone, read a magazine, or work on

an art or craft project. Be sure to allow yourself the pleasure of these activities on a regular basis. Your depression might blunt some of the pleasure in these activities for a while, but treat yourself to them anyway because they, in turn, will help defeat your depression.

Moderate or Severe Depres ion

If your scores in Part III of the Self-Exploration exercise in chapter

8 generally fell above 4, this suggests that your depression may be

moderate to severe. You may want to focus on more aggressive treat-

ment. After an abusive relationship ends, depression is normal, but

you shouldn’t have to live with it forever. You can decide to get some

help and start feeling better.

How do you know when your depression is serious enough to

require additional help? You are usually the best judge of that. Fol-

low your instincts. Even if you’re not sure whether or not you need

counseling, consider seeing someone who can help you decide. Some

general guidelines may help you determine just how serious your depression is and if you might need some professional help.

A key sign of more serious depression is that it is interfering notice-

ably with your daily activities. Are you finding it difficult to go to

work or to perform up to your usual standards while on the job? Are

routine tasks such as making meals, taking care of your children, or

maintaining your home beginning to feel overwhelming? Do you no

longer find enjoyment in your favorite activities? These are indications the depression is worsening.

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18 It’s My Life Now

in the morning without being able to go back to sleep are symptoms

of serious depression. If you are eating very little, or are eating much more than your usual amount, these may be signs that the depression

is becoming more significant.

Suicidal Thoughts

Probably the most alarming sign of serious depression involves

thoughts of hurting or killing yourself. Do you have days when you

wish you would just not wake up the next morning? Do you some-

times “hope” an accident will relieve you of the burden of going on?

At times, do you feel everyone would be better off if you were out of

the picture? These thoughts should alert you to keep a very close eye

on your depression. If you begin to feel you might actually act on

these thoughts, you need to get help immediately. If you find yourself actually planning to kill yourself, thinking of methods you might use

to kill yourself, or contemplating the “right time” to kill yourself, you should get help now. Tell a friend, a family member, your doctor, or see a counselor, but don’t wait until it’s too late.

If you are experiencing symptoms of moderate or serious depres-

sion, it might not be the kind of problem you can defeat on your own.

Seeking therapy does not mean that you are weak or crazy. You are

having a normal reaction to a traumatic past. Obtaining counseling

simply means you understand you are unable to work through all of

your difficulties alone and are ready to allow a trained, caring pro-

fessional to guide you through them. Later in this chapter, we will

discuss how you can find someone to help you.

Anxiety

Everyone suffers from anxiety from time to time. When unexpected or uncontrollable events occur, we often feel anxious and worry about

how everything will turn out. These normal feelings of anxiety are tem-

porary and usually do not interfere with our lives in significant ways.

Some forms of anxiety, however, can be serious and debilitating.

Often, you can identify a serious anxiety problem because the anxi-

ety begins to take over. It is controlling you instead of you control-

ling it. This kind of anxiety often manifests itself in your interactions with others. Mild to moderate anxiety often causes one to be irritable

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Beginning to Heal 1

than done. You try to tell yourself to stop worrying so much, but if

that works at all, it’s a temporary fix.

If you feel your abuser continues to pose a real threat and you are

concerned about protecting yourself and your children, you have a

right to be anxious. You are just being realistic and smart. But what if physical safety is not a concern? Does this mean that you don’t “have

a right” to be anxious? Of course not. Even if physical violence was

never a part of your relationship, you may still feel anxious for many

reasons now that you’re out. If nothing else, starting your life over is enough to make anyone terribly anxious.

Extreme anxiety can also affect your mental processes. It can cause

you to become stuck in a vicious cycle in which your attempt to stop

your negative thoughts causes them to spin around and around in your mind even faster. You may find yourself thinking, “I can’t do

that,” “Things will never work out,” or “It’s all just too much for me.”

These are signs that your anxiety might be getting the better of you.

Anxiety also affects people physically. Do you have frequent

stomachaches, neck or back pain, or headaches? Do you seem to get

sick with colds and flu more than most people? Do you have frequent

episodes of diarrhea or constipation? Does your heart race? Do you

break out in cold sweats or hyperventilate? These can be signs of serious anxiety.

Severe anxiety can lead to very frightening episodes called panic

attacks. Symptoms of panic attacks include shortness of breath, rapid heart rate, profuse sweating, tunnel vision, feelings of having

a heart attack, a sense of “unreality,” and even the perception of impending death.

Nothing is wrong or crazy about suffering from anxiety. You are

dealing with difficult, painful, and often frightening issues. Anxiety

is one of many signs that you need to continue to heal from the abuse

you suffered. If you feel the need, trained counselors can help you

learn to reduce and cope with your anxiety.

Getting Help

When we talk about “getting help” or seeking the assistance of a

“trained professional,” we are referring to meeting with a counselor

or therapist who specializes in working with women who have been in

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180 It’s My Life Now

for psychological or emotional problems, such as excessive anger, depression, or anxiety.

How can you tell if you should seek professional psychological help? For one thing, getting help does not mean you are crazy. On the contrary, the vast majority of those seeking psychotherapy are not

mentally ill, but are simply experiencing painful problems in their lives that they are unable to solve on their own. For most, however,

deciding to get help for emotional pain can be a more difficult deci-

sion than seeking medical care.

When you are physically sick or injured you usually experience relatively clear symptoms that serve as guidelines for calling the doctor. If you twist your knee skiing, the amount and duration of pain,

swelling, discoloration, and loss of use will guide you in your deci-

sion whether or not to seek medical attention. Emotional problems

may be just as painful, but most people are unclear what clues indi-

cate a need for counseling.

How can you tell when the emotions you are feeling in the after-

math of an abusive relationship are “serious enough” to get help? As

we’ve discussed throughout this chapter, if you analyze the intensity,

duration, and the extent to which the emotions are interfering with

your present life and future goals, you should be able to tell if you

would benefit from counseling.

Many sources for psychological support are available, some of

which may be inexpensive or even free. You can obtain a referral from your local women’s shelter, crisis center, or physician. You can

also talk to people at your church, or ask friends and relatives who

may have sought therapy themselves. If you are taking at least one

class at a college or university, personal counseling services are often available there. However, be sure that you find a counselor who is

knowledgeable about and trained in helping survivors of controlling and abusive relationships.

Psychotherapy works. Counselors, social workers, therapists, and

psychologists are trained to help you deal with your anger, overcome

your depression, and control your anxiety. Many people do not need

to continue in therapy for years and years. In fact, progress can often be made in fewer than ten sessions. Counseling is something you do

for yourself. It is completely confidential. No one else ever needs to know what you said during sessions with a counselor or even that

you are seeing someone. You may feel uncomfortable and a little frightened making that first appointment, but getting the help you

need is an important step toward healing.

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SELF-ExPLORATION

Do You Need Professional Help?

This exercise is designed to help you decide if you want to consider

counseling. Take your time as you go through this checklist. Be hon-

est with yourself. You will only be hurting yourself by “fudging” the

answers.

The more frequent the feelings and behaviors and the more checks

you see when you are done, the greater the potential benefits from

counseling. (Note: If you are having any suicidal thoughts, you should seek professional help immediately.) If you decide to seek therapy, you can also use this exercise anytime during your counseling process

for a clear assessment of your progress.

We recommend that you make copies of this exercise and complete

the checklist now, about one month from now, and perhaps each month or so after that. At these various points, you may well see improvement. If you do not see a decrease in the frequency of your

painful emotions, that might be a useful signal to either seek or con-

tinue with professional counseling.

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Check the Frequency of Your Behavior

Emotional Behavior

Very

Once-in-

Almost

As of: (date) ________

often

Often

a-while

never

Never

Angry verbal outbursts

Feeling enraged

Throwing things

Hitting things

Hitting people**

Feeling hopeless

Feeling helpless

Changes in sleeping

Changes in eating

Feeling sad and “blue”

Thoughts of self-injury

Self-injurious actions**

Suicide attempts**

Suicidal thoughts**

Excessive worrying

Headaches

Stomach/digestion problems

Neck aches

Backaches

Anxiety

Panic attacks

Other _______________________

Other _______________________

**Please note: If the items marked (**) are checked in any column except

“never,” you should seek counseling immediately regardless of your overall score on this exercise.

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Interpreting Your Ratings

No single test can comprehensively assess your need for counseling.

Your score on this Self-Exploration exercise is just one factor in your decision to seek professional help at this complicated time in your life.

Obviously the more frequently you suffer from any of the behaviors

and feelings in the scale, the more likely it is that some professional counseling is needed to help you deal with them effectively.

Pay special attention to each item you checked very often or often.

You are probably experiencing a great deal of pain from these feel-

ings or behaviors. Most likely, your healing process will require some

professional counseling sooner rather than later. These issues may be

troubling you a great deal and, unless you can move toward resolving

them, they could interfere with your successful healing process.

Also, notice the overall number of items you have rated in the most frequent three columns. If you see many of these, say, five or

more, you may find it difficult to get through all of them on your own. The sheer number of these issues is another indication that some professional assistance might be very helpful to you in reducing

the frequency of your unproductive feelings and behaviors and cop-

ing with your life in general.

Now, consider the items you rated as almost never or never. With the exception of the items marked with (**) as noted earlier, these

items are probably giving you little or no trouble at all. You probably have little need for professional counseling for these issues at this time. As time passes, and your healing process continues, you should

find more and more of your troubling feelings and behaviors moving

over into the never column.

Finally, remember, if your score on this scale indicates that your

emotions are fairly well in check, but you feel a need for some profes-

sional help nonetheless, follow your instincts.

After a month or so, complete this Self-Exploration exercise again

(remember: If you are having any suicidal thoughts, you should seek

professional help immediately).

Compare your scores with your results from the previous month.

You should see a decrease in the overall frequency of your troubling

feelings and behaviors. That is, you should see the behaviors you rated as very often or often, beginning to move down to the o nce-in-a-while, almost never, or never columns and more of the once-in-a-while or almost never items now checked in the never category.

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If you do not see any improvement, or your painful feelings and

behaviors are becoming more frequent, this may be an important sign for you to seek out or to continue some professional counseling. Some counseling with a therapist trained in abuse issues or with

advocates at a local crisis center can help you to move past these issues and continue on your path of healing.

Finally, as we have said before, if your score on this scale indicates

that you’re doing OK with handling your emotions, but you feel you

could use some professional help nonetheless, follow your instincts.

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14Believing in Yourself

For so long I thought I deserved all the bad things that

were happening to me. People tell me all the time I deserve

better, but I still have a hard time believing it.

anne, age 57

I got so little for so long. Why should I believe that it’s

going to be any different now?

PhylliS, age 72

In my head I know I didn’t deserve that kind of treat-

ment. But I’m not sure I real y believe it in my gut.

Jerri, age 22

Myth: After an abusive relationship, your self-esteem has nowhere

to go but up.

Myth: Believing in yourself is easy when you are free from your

abuser.

Myth: People have very little control over their self-esteem.

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18 It’s My Life Now

H ow would you describe yourself to a stranger, someone you’ve

never met and who knows nothing about you? Think how you would

answer if the stranger asked you to be as detailed as possible and include both the positive and negative in your self-description? Which

list would be longer, your “pluses” or your “minuses”? Do you like

who you are? Do you believe you deserve the best from life? Or do

you feel unworthy of life’s gifts?

Assessing Your Cur ent Self-Concept

As silly as these questions sound, they are a way to begin to assess

your current level of self-esteem. Self-esteem is complicated. It’s comprised of many ingredients that determine how you judge yourself.

Healthy self-esteem implies that you see yourself as a person who has

as much right to happiness and satisfaction in life as anyone else.

If you have not paid attention to your self-esteem, it may be time to

start. Make a list of your unique, healthy, and outstanding attributes.

Include all the qualities that make you a good person and the traits

you especially like about yourself. Your list might include central self-concepts such as honesty, your sense of humor, your trusting nature,

or your sensitivity to the feelings of others. It should also contain some outward characteristics such as your laugh, the shape of your

nose, or the way you dance.

Did you find it difficult to complete your list? If you are like most

survivors of abuse, you haven’t spent much time thinking about your

good qualities. While you were in that relationship, it may have been

no time at all. All too often, survivors of abusive relationships com-

pletely forget how wonderful they are.

Was it uncomfortable for you to list your positive attributes? Did

you feel embarrassed, afraid someone might see it and think you were

terribly vain? Believing in yourself does not mean you are conceited

or arrogant. It means you like yourself, that’s all, and that’s good.

Who You Were Before the Abuse

It’s not always true that your life would be terrific if only you hadn’t suffered through that relationship. Is it possible that your life was not exactly perfect before the abuse?

As you begin to heal and change your life, think about when your

current difficulties began. How did you feel about yourself before your abusive relationship? Were you a confident, self-assured individual with a positive and healthy self-concept? Did you see yourself

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Believing in Yourself 18

as a good friend, a good partner, a loving parent, and a productive

worker? How much time did you spend taking care of yourself and

your needs versus taking care of others? Were you as good to yourself as to everyone else in your life? Or were you more likely to care for

others and neglect yourself?

Perhaps your self-esteem was healthy before the relationship and it

was the abuse that caused you to lose faith in yourself. On the other

hand, however, you may have had a less-than-positive self-image long

before the abuse. For some survivors, self-esteem and self-confidence

problems didn’t begin with the abuse, the abuse only made them worse. Many people suffer from low self-esteem and often the causes

for this are unclear. A person’s upbringing, family dynamics, culture,

friends, and peers all play a significant role in his or her self-concept as an adult. So, in your process of becoming a fully functioning person, it will help to recognize any past influences you may need to work on as you heal from the abuse.

Those Criticizing Voices in Your Head

Do you ever feel as though little voices inside your head are saying

you are not good enough? Maybe a voice says, “Who are you to think

that you can …” or “Oh, sure, like you could ever succeed at …” Have you ever thought about whose voice it is? Maybe it’s time to do that.

The next time you sense one of those belittling or degrading voices,

think about who said those words to you. You will probably think

of your abuser first, but were there others in your past who made you feel you were not good enough? Who was it that seemed to have

nothing but negative comments no matter what you did or how hard

you tried? Who was it who reacted to your accomplishments with silence; no criticisms, perhaps, but no compliments or praise either?

Did someone offer support in some ways, but in other areas constantly put you down? Who was it that picked you apart?

Your abuser probably embodied all these people. Looking back on

the insults and humiliations, it’s easy to see how you were made to

lose faith in yourself. To your abuser, it was necessary to “break your spirit” and make you feel unworthy. Destroying your self-esteem was

a very powerful strategy for controlling you.

However, long before that relationship came onto the scene, maybe

others set the stage for your poor self-esteem. Now, in the process of

learning to love yourself and becoming a strong, self-assured person,

looking at all of these influences is essential.

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188 It’s My Life Now

Hearing Your Abuser’s Voice

Throughout this book we have been talking about the ways in which

your abuser’s behavior was designed, in part, to destroy your self-esteem. It’s imperative for you to remind yourself frequently why your ex said those terrible things to you. All of the verbal, psychological, and physical abuse was calculated to control you. To the extent

that you could be convinced of your unworthiness, your partner’s hold over you was strengthened. And abusers are very good at it: they know exactly which buttons to push. They identify their victim’s

most insecure areas, where their self-esteem is already a little shaky, and zero in on them. However, all those insulting and degrading comments were not really about you. They were about your abuser’s

pathological need for control.

Realizing and remembering the true purpose of all the put-downs

and slurs is essential for healing. Every time you hear that voice in

your head, remind yourself those words were totally unjustified. Even

if you see a grain of truth in some of them, keep in mind your abuser

was exaggerating them, using them as a weapon against you. For example, your abuser may have set up impossible expectations and

when you could not or would not meet them, you would hear accusa-

tions of being unreliable and untrustworthy. But this was your ex’s

problem; not yours. However, now that you are out and no longer

controlled, you may still see yourself as thoughtless or undependable.

If so, that’s your abuser’s voice still exerting some control over you.

The truth is that no one is perfect and it’s unfair to expect that of yourself, even if your abuser expected it of you. You may want to change some aspects of yourself and that’s healthy. All of us have characteristics or behaviors we would like to change. But just because you

want to change does not mean you are not a good person right now.

When It’s Not Your Abuser’s Voice

If the derogatory voice running through your mind sometimes belongs

to someone from your life before the abusive relationship (such as your mother, father, an older sibling, a friend, etc.) you need to pay attention to it. Anyone who diminished your self-esteem while you were

growing up may have created a difficult and long-lasting burden.

Recognizing that someone from your past helped to create your

negative self-concepts does not mean you now have to hate, blame,

or confront that person. What it does mean is that you need to work

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Believing in Yourself 18

they had no intention of causing you to think less of yourself, they

did. Many reasons may help explain why friends or family members

are not always supportive and encouraging. Usually, they don’t real-

ize the impact of their words and actions. They may have thought

they were making you a stronger person by “telling you the truth” as

they saw it. Maybe they were treating you as they were treated when

growing up. Whatever the reason, as you work on healing from the

abuse, you need to consider how they affected your self-esteem.

Perhaps you are feeling influenced by voices, other than your abus-

er’s, from the time during the abuse? Maybe you still hear the echoes of those people who tried to tell you, directly or indirectly, that the abuse was your fault or you were nuts to stay as long as you did.

Many reasons for their actions are discussed in chapter 11, “The Reactions of Others . ” Their opinions and comments were probably due to ignorance of abusive relationships or the fact that they were

deceived by the charm and outward facade of your abuser. They were

not seeing the truth of your life. If you keep their comments in per-

spective you can help yourself to let go of them.

Purging the Voices from Your Past

If you could find some understandable reason why a friend or family

member treated you so poorly, letting go of the negative beliefs they

caused might be easier. But if you seem unable to find such an expla-

nation, you may feel as if their voices will haunt you forever.

Usually, ridding yourself of those voices from the past involves rec-

ognizing the harmful thoughts they created in your mind and work-

ing to change them. You will need time to place those voices in their

proper perspective. Once you understand the true motives behind the

voices, remind yourself often that the words are false. You need not

allow them to cause you pain any longer.

It may also be very helpful to talk with trusted members of your

family or others who were with you when these old relationships existed (see the Self-Exploration exercise at the end of this chapter).

Discuss with them your perception of what happened back then and

how you felt. You may hear something such as, “I know exactly what

you mean. I felt the same thing!” Knowing you were not alone then

and are not alone now can be wonderfully comforting. You may also

find that others may be able to give you new insights into those past

events. This new knowledge may accelerate the process of eliminat-

ing the old, painful voices.

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10 It’s My Life Now

If nothing works and those voices continue to affect your self-image, it may be time to seek some professional help to silence them

once and for all (see chapter 13, “Beginning to Heal”).

When the Voice Is Yours

Have you assumed your abuser’s role of belittling yourself? Do you

treat yourself with less respect and caring than you deserve? Some-

times, if someone else puts you down, insults, and degrades you for

long enough, you begin to believe it’s true. The controlling judgments

begin to eat away at your self-image. Over time, that voice evolves

into yours. Your abuser may be gone, that voice may have faded, but in your mind, you still hear the words — in your own voice.

When this happens, self-defeating mental comments have the great-

est power over you. If the critical voice is yours, you may need some

extra time and work to “unlearn” these unhealthy beliefs. It’s time to

begin to treat yourself with dignity and approval.

Letting Go and Opening Up

Change is difficult, even if it is for the better. Knowing you deserve to feel better about yourself will not, by itself, cause it to happen. You must have patience and give yourself time. Letting go of negative ideas about yourself can be frightening. It often leads to unfamiliar feelings and new self-expectations. Remember, no one expects you to be perfect, so, you need not expect perfection of yourself. Try to see yourself as a worthy and deserving person, even if, like everyone, you have

faults and are not perfect. Just allow yourself to be human, as you

rediscover who you really are and take control over your own life.

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SELF-ExPLORATION

Who Are You?

The first step toward increasing your self-esteem is rediscovering who

you really are. The following exercise is designed to help you look at

your character, personality, values, and overall human qualities. List

as many of your personal positive characteristics as you can for each

item on the list. Add as much detail as possible. If you find that you

get “stuck” in a particular area, leave it blank for now, but keep it

in mind over the next month or so. As you go about your daily life,

try to uncover your positive characteristics that fit into the various

categories, and when you do, add them to your lists.

As we suggest in other chapters’ Self-Explorations, this exercise is

designed to be repeated over time as you heal. Fill out the exercise this week and then do so again a month from now. After you have completed the exercise for the second time, compare the two lists. If

your lists are similar and you feel you are still lacking positive attributes in any category, you have more work to do on your self-esteem.

If, on the other hand, your second list contains a lot more positive

qualities, you are heading in the right direction as you reclaim your

self-confidence and self-esteem.

Professional skills (hard worker, conscientious, dedicated, team player, etc.)

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

Interpersonal skills (good listener, communicates thoughts and feelings well, giving, etc.)

___________________________________________________________

___________________________________________________________

___________________________________________________________

___________________________________________________________

11

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Intelligence and common sense (smart, intuitive, organized, etc.) ___________________________________________________________

___________________________________________________________

___________________________________________________________

Values and ethics (honest, trustworthy, spiritual, etc.)

___________________________________________________________

___________________________________________________________

___________________________________________________________

Positive outlook (optimistic, upbeat, sense of humor, etc.)

___________________________________________________________

___________________________________________________________

___________________________________________________________

Yourself in relation to the world (concerned about others’ feelings, environmentally conscious, kind to animals, etc.)

___________________________________________________________

___________________________________________________________

___________________________________________________________

Others (list)

___________________________________________________________

___________________________________________________________

___________________________________________________________

Remember, repeat this exercise in about a month. Analyze the changes

you see, if any, over those four weeks. You can fill out this Self-Exploration exercise whenever you want to keep tabs on your progress in

this area.

12

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15The Temptation to Go Back

My family thought I was crazy when I said I was think-

ing about going back. They were angry. They even stopped

talking to me.

ana, age 41

One minute I think I’m a masochist to consider going

back and the next minute I’m thinking about how funny

and smart my ex-partner was. Sometimes I real y miss the

good times.

elaine, age 55

Myth: Once survivors leave their abusive relationship, they would

never consider returning to their abusers.

Myth: Any survivor who returns to an abusive partner is weak and

probably cannot survive independently.

Myth: If a survivor leaves the relationship and then goes back, any

further abuse is the survivor’s fault.

13

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1 It’s My Life Now

Y ou know how difficult it was for you to leave your abuser. You know all the reasons you left: fear, humiliation, loss of self-esteem,

isolation, physical danger, and so on. For all those reasons you changed your life and escaped from the constant control. Ultimately,

only you can decide whether to go back. Should you find yourself considering returning to that relationship, this chapter is designed to help you make an informed, mindful decision. We are by no means

recommending that you go back. Rather, we are saying that if you ever do think about going back, you should do so with your eyes wide

open.

Anyone who has not endured an abusive relationship may find

it very difficult to understand how you could consider, even for a moment, returning to your abuser. If you are contemplating returning

and have attempted to discuss it with friends or family, they probably

reacted with shock, disbelief, anger, and recriminations. Ironically,

you may find yourself in the position of having only your ex to con-

fide in about this difficult decision.

As we have discussed frequently in this book, reconstructing your

life after an abusive relationship is never easy. Your new existence contains so many new sources of stress, apprehension, and doubt.

You feel a very real sense of loss. Sometimes, you may even feel as if

you were happier with, than without, your abuser. Missing the posi-

tive aspects of your life in that relationship is completely understandable. The awful, painful, and traumatic events may not completely

erase the good times. And now and then it may seem easier just to

go back.

Feelings such as these do not in any way indicate that you should

return. They are a normal part of the recovery process. However, all

survivors must weigh the pros and cons of returning and decide the

best course of action. It’s OK to think about it. You are in control of your life now, and it’s up to you to make the best choices for your life.

Weighing the Pros and Cons

As with any major decision, you need to examine your options thor-

oughly. Pencil and paper can be very helpful in these difficult deci-

sions. List all the pros and cons of going back and all the pros and

cons of staying away.

Begin by writing the positive characteristics of the relationship such as financial security, companionship, having an intimate partner, owning a home, and so on. Next, write down your ex-partner’s

positive traits such as, perhaps, a good sense of humor, interests you

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The Temptation to Go Back 15

shared, physical appearance, or any other characteristics you liked.

Take your time with these lists. Do not hurry through them. If you

need to, write a little, put them away for a while, then go back and

add additional items later.

When you have your list of the positive factors, move on to the

next list: the negatives. List all the painful, humiliating, frightening, and traumatic events during your time with your abuser. Include

events such as the incidents of physical abuse, times when your abuser

humiliated or embarrassed you in front of others, or controlled your

whereabouts, friends, schedules, and activities. Next, list all of the

negative personal characteristics of your former partner. Try to con-

centrate on the attributes that were damaging or harmful to you then and probably would be again if you were to go back. Items on

this list might include your ex-partner’s irrational jealousy, control-

ling nature, violent tendencies, or treating you as property. Finally,

include the basic human needs and desires that were lacking in that

relationship such as, respect, emotional security, trust, or a violencefree life. List all the factors that made you leave.

Understandably, making these pro-and-con lists may be painful

for you. Keep reminding yourself that you are out now and growing

stronger. It is your decision to go back or not. No one else can tell you what is best for you. Reviewing your responses to the Self-Exploration

exercises in chapters 1 and 4 may assist you in completing your lists.

After you have finished your lists, examine them carefully. What

do you see? Do the effects of the pros or the cons carry more weight

in your life? You may need to give this careful thought before you

seriously consider making another major change in your life. Decid-

ing impulsively and without thorough deliberation could lead to more

pain, violence, and heartache.

If you struggle repeatedly with thoughts of returning, your pro-

and-con lists may come in handy more than once. Each time you are considering going back, review them, and if you need to, add or

subtract items from either side of the list.

Reviewing Why You Left

You might find it helpful to reconsider why you left in the first place.

You left because you were being abused. You left because you were

afraid. You left because your life and your dignity had been taken

from you. Remember the terrible difficulty you had getting out of the

relationship? Remember how long and how much planning it took?

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1 It’s My Life Now

You may believe things would be different now. Your ex may be

telling you how different your life together could be now (in much the

same pattern that followed each abusive event). Reviewing the rea-

sons you left will help remind you of how that life really was. Before

you decide to return, you need to be sure you will not be stepping

back into the same old abusive patterns.

One of those all-too-familiar patterns was the cycle of abuse. This

repetitive sequence of “honeymoon, tension-building, explosion,

honeymoon” was an ingrained part of your relationship (see chapter

1, “Were You in an Abusive Relationship?”). You knew the good times would always be followed, eventually, by the bad times. You

also knew that once the tension began to mount, there was no going

back: the abuse would follow.

This cycle of abuse is extremely difficult to break. Unless your ex-abuser is genuinely participating in ongoing long-term therapy, specifically designed to deal with people with abusive natures, the cycle will resurface. Rarely does the cycle end on its own. Even with

effective treatment, abusers need time and a deep commitment to change. Unfortunately, many abusers are never able to break the cycle and they repeat the abuse with partner after partner.

Treatment for the Abuser

Very specific treatment has been developed for abusers. Couples therapy (sometimes referred to as marriage counseling) is never recommended and can actually be dangerous for a couple with one con-

trolling and abusive partner. Sitting next to an abuser, the victim often feels intimidated and afraid to be honest with the counselor about the real problems in the relationship. Frequently this may cause

the therapist to be unaware of the seriousness of the abuse or, at times, unknowingly side with the abuser. If the victim dares to mention the abuse, the abuse may worsen after the session. Therefore,

couples therapy can escalate the abuser’s power and control and cre-

ate conditions that result in more frequent and escalating abuse.

Most professionals agree that the only effective treatment for abus-

ers is what is known as batterers’ intervention groups. These groups (designed primarily for male abusers) force abusers to examine their

belief systems about women and relationships and to face head-on

their violent behavior as well as the roots of their violence. However, for an abuser simply to begin a batterers’ intervention group is

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The Temptation to Go Back 1

which typically takes up to a year. Even then, no one can guarantee

that the abuse will not resurface, especially with the person who was

the target of the abuse. Even with the best treatment, your abuser may return to controlling, abusive, or violent behaviors.

Therefore, if your ex-partner seeks treatment or seems to be get-

ting better, you must be very careful and vigilant to be sure this is

true. As you may well know, abusers are experts in subtle forms of

manipulation and deception. Their abusive tendencies may not be gone at all. Instead, they may just find new techniques for concealing them. If you think he has changed and you are considering going

back, look for the most subtle signs. He may not be physically violent

at first, but may rely on less obvious abusive tactics. Instead of throwing objects or striking you, he might just make a fist. You know what

that fist means, and falling right into old patterns of fear and control, you do exactly what he wants. That same sickening knot in your gut

comes back.

If your abuser claims to have changed through some sort of ther-

apy, you should be cautious if he avoids situations or discussions that set him off in the past. Complete avoidance of these “hot button”

issues suggests he has not worked through them. Your partner may

be avoiding them for now, but eventually they are likely to reignite

the abuse.

If alcohol or other drug use by your partner was part of the abuse

in any way, this is another factor for you to consider. As we have said elsewhere in this book, alcohol or other drugs do not cause relationship abuse or violence, but they can intensify it. Also, don’t forget,

abusers often try to excuse their behavior by blaming it on alcohol or

other drugs. If your former partner is still using alcohol or other drugs, the potential is very strong for even worse abuse in the future if you

go back. If your abuser claims to have stopped using alcohol or other

drugs, and now is sober and the abusive tendencies are gone, don’t be

fooled. Stopping the alcohol or other drugs does not end abuse.

Finally, listen to your gut and heart. If your interactions with your

abuser produce the slightest decrease in your self-esteem, your sense

of independence, or your feelings of safety, be extra cautious in deciding to return to that relationship.

Remember How Far You’ve Come

If you are thinking about going back to your abuser, what are some

signs that you might be ready to return to that relationship? Just as

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18 It’s My Life Now

you need to go back with a full awareness of your partner’s potential

behavior, you may also benefit from looking at how much you’ve changed since leaving. This will help you decide whether going back

is worth the possibility of losing all that you have gained during your healing process. It will also help you determine the personal strengths and characteristics you will need to be able to return to that relationship as safely as possible.

Do you feel you would be able this time to stand up to the possi-

bility of abusive behaviors should they happen again? Why? What is

different about you now? If you ever consider going back you must be

sure that your self-esteem, self-confidence, sense of personal security, and inner strength are powerful enough to allow you to escape the

relationship again.

How have you dealt with your hurt, anger, fear, and other emo-

tions? Walking back into any relationship in which you have unre-

solved negative feelings is setting yourself up for a difficult time. Most likely, if those unresolved feelings failed to heal while you were apart, they will not heal when you are back in the relationship. If you are

considering going back, you should be sure you perceive yourself as

a confident, self-assured person who knows how much she deserves

and will not settle for less.

If you have been struggling with an alcohol or other drug problem,

you may want to conquer this before you consider returning to your

former partner. If you return, you will need all your mental and phys-

ical faculties at their sharpest; you will need to be fully tuned in to your surroundings. Alcohol and other drugs dull your perception and

make it more difficult for you to see all the subtle danger signs of your partner’s abusive behavior and the reality of the relationship itself.

As we have stressed, in the end, only you can decide if it is in your

best interest to return to that previously abusive relationship. You may want to talk your decision over with a trusted friend, family member, crisis center advocate, or therapist. Choose someone who

will help you consider all sides of the issue and be honest with you

about their insights, but not try to control your decision.

If very specific factors such as finances, living conditions, assistance with the children, or loneliness are making you feel that you have no

choice but to go back, remember that you always have a choice. Be sure you have explored every other possible option first, and don’t

make the mistake of assuming the abuse will lessen or stop. Talking

over your options can help you find an alternative to going back.

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The Temptation to Go Back 1

Deciding Not to Go Back

If you decide not to go back, do not waste your time worrying about

why you ever considered it. Feeling tempted to return to your abuser

is a common and normal stage in the healing process. You are not

weak or psychologically unbalanced.

When these thoughts of returning appear, and they may from time

to time, get out your lists of pros and cons. Remind yourself it’s OK

to remember and miss the good parts, but be sure you don’t overlook

the negatives.

Seek the support of friends. Tell them how they can help when you

are in one of your “going back” phases. If it helps for them to remind

you of all the reasons you left, ask them to do that. If you simply need them to listen, tell them that too.

Also, you could try reversing the roles. Look at yourself from another angle. What if someone you care deeply about was in the same situation? Imagine how you would feel if your best friend or

family member managed to escape an abusive relationship such as yours and is now considering whether to go back. What would you

think? What advice would you give? Would you suggest that going

back would be the best choice to make? This imaginary “shoe-on-

the-other-foot” scenario may help you have more confidence in your

decision. Whatever you choose to do, make sure your decisions are

based on what is in your best interests. You deserve to have a loving,

respectful, and safe intimate relationship.

If You Decide to Go Back

If you decide to return to your ex-partner, be sure to do so with your eyes wide open. Know ahead of time, no matter what is said or

promised, abusers usually, sooner or later, return to their old abu-

sive ways. You may want to make the completion of a full batterers’

intervention program a requirement for any discussion of reconcilia-

tion. If your ex becomes desperate and manipulative in his desire to

get you back, be prepared for lying about any participation in such a

program. Therefore, you need to arrange for the therapist who facili-

tates the batterers’ group to report your ex’s attendance and progress

to you directly.

If you are considering returning, establish your requirements and

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200 It’s My Life Now

help you take quick action to protect yourself if the relationship dete-riorates into abuse and violence again.

Make an action plan. With a plan in place, you will be more likely to

stay safely out of danger if you feel his abusive behaviors surfacing.

Be sure to keep close tabs on how you are feeling. Look for indica-

tors of depression and any decrease in your self-esteem (see chapter

9, “Signs of Unfinished Healing”). If you begin to feel these familiar

responses, think of them as warnings of possible trouble ahead.

If you decide to go back, think about how you will deal with oth-

ers in your life. Having an effective support network and people close

to you whom you trust will be vitally important. Even if they do not

agree with your decision, let them know you honestly feel it is the

right one, you have considered it carefully, and you will continue to

need them in your life.

Some of the most supportive people in your life may feel very frightened for your well-being, feel you are making the wrong decision, or even feel betrayed after they tried to help you. You may find

them backing away from you. Try to keep the lines of communication

open with them. Do not allow yourself to become isolated and totally

dependent on your partner once again.

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SELF-ExPLORATION

Considering Your Options

When you are trying to decide whether to go back to an abusive relationship, some specific guidelines can be helpful. The following

charts will help you look at various aspects of your relationship.

On the first chart for each personality characteristic or behavior,

mark where you believe your ex-partner would have fallen on the scale when you were together. On the second version of the chart mark where you believe your ex would fall today if you were to get

back together.

When You Were Together

Trusting

—   —   —   —   —   —   —   —   —   —

Suspicious

Respectful

—   —   —   —   —   —   —   —   —   —

Condescending

Predictable

—   —   —   —   —   —   —   —   —   —

Unpredictable

Liberating

—   —   —   —   —   —   —   —   —   —

Possessive

Egalitarian

—   —   —   —   —   —   —   —   —   —

Controlling

Secure

—   —   —   —   —   —   —   —   —   —

Jealous

Good parent

—   —   —   —   —   —   —   —   —   —

Abusive parent

Dependable

—   —   —   —   —   —   —   —   —   —

Undependable

Stable

—   —   —   —   —   —   —   —   —   —

Unstable

Empowering

—   —   —   —   —   —   —   —   —   —

Demeaning

Willing to

Denies any

change

—   —   —   —   —   —   —   —   —   —

problem exists

Unlikely to

Potentially

be violent

—   —   —   —   —   —   —   —   —   —

violent

201

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Now, mark where you believe your ex-partner would fall if you

were to return to that relationship.

If You Return Now

Trusting

—   —   —   —   —   —   —   —   —   —

Suspicious

Respectful

—   —   —   —   —   —   —   —   —   —

Condescending

Predictable

—   —   —   —   —   —   —   —   —   —

Unpredictable

Liberating

—   —   —   —   —   —   —   —   —   —

Possessive

Egalitarian

—   —   —   —   —   —   —   —   —   —

Controlling

Secure

—   —   —   —   —   —   —   —   —   —

Jealous

Good parent

—   —   —   —   —   —   —   —   —   —

Abusive parent

Dependable

—   —   —   —   —   —   —   —   —   —

Undependable

Stable

—   —   —   —   —   —   —   —   —   —

Unstable

Empowering

—   —   —   —   —   —   —   —   —   —

Demeaning

Willing to

Denies any

change

—   —   —   —   —   —   —   —   —   —

problem exists

Unlikely to

Potentially

be violent

—   —   —   —   —   —   —   —   —   —

violent

This information, combined with your responses to the Self-

Exploration exercise in chapter 1, “Were You in an Abusive Rela-

tionship?” will provide a foundation for helping you to make the right decision about returning to your abuser.

202

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16Is Your Abuser Still in Your Life?

Once I left, I thought that was it. I thought that relation-

ship was gone forever. I can’t believe I still have to see my

ex so often.

ChriS, age 47

I run into my ex all the time. I have no choice. So how

can I possibly get on with my life?

Marilyn, age 54

Every time I see my abuser, I get so upset. We

meet up at parties, sometimes we’re in the same class. I just

want to put all that behind me!

keiSha, age 20

Myth: Once you leave an abusive relationship, you are free from

any interactions with your abuser.

Myth: Folowing an abusive relationship you have control over all

contacts with your ex-partner.

Myth: Now that you are out, your abuser no longer has the power

to exert any control over you.

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20 It’s My Life Now

N o matter how much you would like to exclude your ex-partner

from your life, it is not always possible to do so. Your abuser may

continue to be a part of your current life in many ways and contact

may be unavoidable, especially if you have children together. There-

fore, developing effective strategies to deal with your ex is a vital component in your healing process.

If You Are Fearful of Contact

As mentioned throughout this book, just because you escape an abu-

sive relationship, the danger does not always go away and many times

it becomes worse. If you have reason to be fearful of your abuser, and

your abuser knows where you work or live, it becomes even more imperative that you reexamine your personal safety needs. Review

chapter 2, “Are You Out of Danger Now ? ” and take all necessary steps to maximize your safety.

If your ex attempts any contact with you while a restraining order

is in force, call the police immediately. Don’t wait for the situation to get out of hand. The easiest way to keep your abuser out of your life

is to demonstrate clearly that you will not be controlled again. This

time, you are the one in control of your life. Every situation is unique, but if possible, it is wise for you to avoid ever initiating any contact.

If you do, or if you respond to your ex’s overtures in any way, you

may be allowing a “foot in the door,” and most abusers are masters

of squeezing through that crack.

Contact at Work or in the Community

If you and your abuser are still living in the same community, you may

have no choice about seeing each other. If you work in the same loca-

tion, you may have to interact on a frequent or even daily basis. Getting on with your life might be a bit more difficult under these conditions.

Even if you are unable to avoid contact, you have every right to

insist that any talking or interacting happen on your terms. If your ex refuses to comply with your boundaries, you may need to consider a

restraining order (see chapter 12, “Practical Considerations”).

Indirect Contact through Others

Your abuser may reappear in your life through your family and friends. Remember how charming others thought your ex-partner

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Is Your Abuser Stil in Your Life? 205

wonderful partners. When survivors leave, abusers often become

desperate to get them back. This may make abusers more dangerous

than ever before. Your ex may try anything and everything to recap-

ture you, including using the people who are still in your life.

Abusers often maintain contact with their victims’ family and

friends, working to convince them that nothing bad will ever happen

again; to win their approval and enlist their help. Abusers will say

that they have changed, the children need them, they have been get-

ting help, and will do anything for another chance.

Remember how you believed your ex about these things? Your loved ones may feel the same. This will be particularly true if they know you are struggling and having a difficult time on your own. They will be

looking for a reconciliation, a “storybook” ending. In their desire to

make you happy, they may be fooled by your abuser’s overtures.

You will need to be understanding but firm with your friends

and family. Let them know you appreciate how much they care. Let

them know that you are very aware of how convincing your abuser

can seem. Then, try to help them see the deception and why you are

choosing never to return to an abusive partner. If they are not able or willing to see these truths, you may need to give careful consideration to whether and how much they should be part of your new life (see

chapter 11, “The Reactions of Others”).

Unwanted Contacts with Your Ex’s “Camp”

You may also find that your abuser’s family and friends will contact

you. They will be working to convince you that your ex is sorry and is really a great person. You need to be prepared to respond effectively and firmly to these contacts.

Those who see or talk to your ex on an ongoing basis probably

do not fully understand what happened in your relationship. At this

point, trying to enlighten them will probably be futile. If they contact you, the best approach is to tell them in very clear language how you

feel and what you do and do not want. Resist arguing with them. Do

not try to reason with them. Just let them know your limits.

Keep in mind that whatever you tell them will be passed along to

your ex-partner. So, be careful about how much you say. You do not

need to explain or defend your decisions to anyone. You simply need

to inform them of what you want and expect, not only from your

abuser, but from them as well. If you want no further contact with

them, tell them so. Again, be clear and firm.

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20 It’s My Life Now

Contact through the Children

One of the most common reasons that a survivor must have contact with her ex-partner involves children. If you and your ex-partner

had children together, visitation rights may be required (see chapter

10, “What About the Children?”). Another possibility is that you may have been forced to leave your children with your abuser when

you escaped. Seeing your children now may necessitate seeing your

abuser as well.

If your ex-partner has visitation rights, it will be important for you

to plan visits that will be as safe as possible for you and your chil-

dren. Some cities and towns provide visitation centers, which allow visits between parents and children in safe, supervised settings. If visitation centers are available in your area, seriously consider using them. Contact your local sexual assault and domestic violence crisis

center for information about visitation centers in your area. Be sure

to read chapter 10 , “What About the Children?” for additional information on visitation safety.

If your area does not have a visitation center, try to find the safest

way possible for visits with the children. Try to find a safe, public

place to exchange the children. If it would make you feel better, ask

a trusted adult to come with you for the exchange. If your abuser is allowed to pick up the children at your home, consider having a

friend or family member present or allow that person to make the

exchange instead of you.

What the Children Tel You

Even if you do not have direct contact, you may hear about your ex-partner. From a distance, your abuser can attempt to influence and control you through your children. Your ex may plant stories and comments, knowing the children will convey them to you. If your children see your abuser, they’re bound to tell you about their

visits. As painful as that may be for you, it will be more painful to

forbid your kids to talk about your ex-partner. That puts them in the middle, which may be exactly what your ex wants. It is important for

you to anticipate manipulative behaviors by your ex, including using

the children as “weapons.” The more prepared you are for these indi-

rect maneuvers, the easier it will be for you to deal with them when

they occur.

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Is Your Abuser Stil in Your Life? 20

ends, an abuser may employ new tactics to control you, including abusive acts directed at your children.

You may need to be extremely cautious about your children’s

safety. If your ex-partner has contact with your children through a

visitation center, be sure you clearly understand the rules of that center. They will have a very strict set of regulations that must be obeyed for the visits. These rules will prohibit all violence or threats of violence toward you or your children. They will also prevent your abuser

from determining through the children where you are living or gain-

ing access to you in any way. The trained staff should help insure that the children cannot be used in any way to hurt you further.

When the center’s rules are broken, be sure to contact someone at the center immediately. Do not pass it off as a small transgression

and let it go. When abusers get away with one infraction, they will

continue to push the limits. Remember, your ex wants to control your

life and you need to undermine that effort at every possible turn.

Lying to the Children

Your abuser might try to control you by lying to the children; to con-

vince them that you are the reason the family is not together, or that you were the one who was cruel. Abusers may fabricate lies designed

to turn the children against you. Hearing your children repeat these

lies can have a profound emotional effect on you. Your children may

frame the lies as questions to you or they may repeat them as state-

ments of “fact.” If they are posed as questions, try to respond without anger and resist your temptation to inhibit their desire for answers.

If you are not able to respond calmly, just tell them you will talk to

them about it later. Be sure to keep that promise.

When you talk with your children, remember that they are being

used and placed in the middle by your abuser. They are trying to understand a very confusing situation. They may love your ex-partner,

who may have told them that you hurt him. In asking you about it,

they are trusting you to help them understand. Try to be reassuring

and nonaccusatory. Be willing to listen as they tell you how hurt and upset your ex feels. Acknowledge how unsettling it must be for

them to hear this. You also need to tell them that you have no choice.

You cannot all live together anymore. And even though they may not understand it right now, you cannot do anything to make your

former partner feel better.

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208 It’s My Life Now

Encourage them to come to you whenever they are confused or

have questions. Let them know you will always love them no matter

what they say or ask. Make sure they know they are not to blame for

what happened between you and your abuser.

Another way your abuser can control you is by trying to alter the

children’s memory of what actually happened. Your ex might tell them you were the one who was abusive. Your ex will probably say he never hurt you or them, or the abuse was only because of love.

Your abuser might try to brainwash them. You know firsthand how

good abusers are at brainwashing others.

Your former partner might tell the children you will be together

again as a family one day, and if only you would give in, you could

all be happy. Your abuser might try anything to turn the children against you or to use them to regain control over you. Again, try to

talk gently and rationally with your children about the reality of the

situation without directly accusing your ex of lying.

Using the Children to Control Your Activities

Another way your former abuser might exert control over you is by

manipulating your schedule through the children by playing mind games about when, where, and how they will get to see each other.

Your ex might try to inconvenience you as much as possible to accom-

modate visitation privileges with the children, or even use the chil-

dren as a weapon, threatening to refuse to see them at all if you don’t behave in certain ways.

Recognize these games as attempts to control you again. If you feel

that your abuser’s behaviors are becoming too difficult or unhealthy

for your children, you have to ask yourself whether they should see

your ex at all. And if your abuser threatens to cut off all contact with the children to try to make you do or say something, then eliminating

such contact just might be the best action to take.

Refusing to Be Control ed

Survivors often feel extremely frustrated when their former abusers manage to stay in their lives. You needed incredible courage and

energy to leave. Now it may feel like you will never get rid of your

ex. You need to decide now what role, if any, you will allow your

abuser to play in your life. If you decide that no role at all is what you want, try not to allow any contact, directly or indirectly, to exert any control over you. If you cannot avoid contact with your ex-partner,

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Is Your Abuser Stil in Your Life? 20

work on finding strategies to make it as emotionally easy for yourself

as possible. If you cannot find the strength within yourself for this,

enlist the help of police, friends, family, or a counselor. Seeking help is not a sign of weakness. After all, you are dealing with a very difficult situation and a dangerous person.

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SELF-ExPLORATION

Planning Ahead for Contact

Part I

What will you do if or when your abuser confronts you? It’s a good

idea to think about and plan for it now, so when it happens, you will be as prepared and in control as possible. The exercise below contains situations in which you may have contact with your ex-partner. Check all the ones you either know or think could apply to you.

Then, in the space provided, indicate your best and most effective courses of action in that situation. You can always come back to this

exercise and change your plans as needed.

Contact Situation

Action Plan

_____ My abuser shows up

where I work

_____ I run into my abuser in a

public place

_____ My abuser comes to my

home

_____ Our paths cross at a

family function

_____ We see each other at work

or school

_____ My abuser is at my

friend’s house when I

come to visit

_____ We are both at the same

restaurant

_____ Other possible contact

situations (list)

_______________________

_______________________

_______________________

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Part II: The Children

As mentioned earlier, for some survivors, the most frequent contact

with their former abuser is through the children. If this applies to you, this exercise is designed to help you think ahead about how you

will handle those situations. Again, check all of the scenarios that

could apply to you. For each of the possible scenarios listed below,

write down some ideas for what you might say to your children if

these issues arise.

Issue with Child

Your Possible Responses

_____ Your abuser tells the children

the abuse was all your fault

_____ Your abuser tells the children

that you are preventing them

from being a happy family

again

_____ Your abuser agrees to see the

children at specific times and

then fails to show up

_____ Your abuser tells the

children you are preventing

them from having more time

together

_____ Other possible issues

involving the children (list)

_________________________

_________________________

_________________________

Remember, when an abuser is still in your life, you cannot predict

what might happen. Thinking about potentially difficult situations

and planning ahead as best you can is one of your best defenses against unexpected and potentially dangerous contact.

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17Loving Again

I’m afraid to get involved with someone new. I just can’t

risk going through that again.

Jennifer, age 30

Every time I get close to someone, that little voice inside

my head tel s me to pull back. I don’t think I will ever be able

to trust someone again.

aniTa, age 37

Guys keep asking me out and I keep saying no. I can’t

even bring myself to go to parties I get invited to.

allie, age 20

Myth: Survivors of abusive relationships are doomed to repeat the

cycle.

Myth: Surviving an abusive relationship makes you an expert in

predicting whether your next potential partner has control-

ling or violent tendencies.

Myth: Most survivors are never again able to find a truly intimate,

loving relationship.

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21 It’s My Life Now

A s a survivor of an abusive relationship, you may find it very difficult to allow intimacy into your life again. You are no longer able

to enter into a new relationship with innocence and trust. You now

carry with you the knowledge, and more important, the wisdom, of

how love can go terribly wrong. Your experience of abuse means you

may enter any new relationship with great caution. This is perfectly

normal and very smart.

Are You Doomed to Repeat the Past?

Just because you survived an abusive relationship does not, by any

means, suggest that you will have to endure others. If anything, you

will be better prepared to see the warning signs of a future partner’s

potential for controlling and abusive behavior. You can use what you

have learned (the hard way) to recognize any abusive signals that a

potential partner may exhibit.

By now you should have no doubt in your mind that you were not

to blame for your past abusive relationship. You weren’t stupid or blind or too trusting. Abusers are expert at concealing their abusive

and violent nature. You had no way of seeing through the external

charm and attractiveness. Now that you have experienced and sur-

vived your terrible ordeal, you can look back on your relationship and become more aware of the signs that predicted the abuse.

What Is a Healthy Relationship?

No two people want exactly the same qualities in an intimate rela-

tionship. Characteristics that are very significant to you may be less

important to someone else. There are, however, some key elements of

healthy relationships that all of us deserve from our partners.

Equality is very important. Equality doesn’t imply that you and your partner are the same. It doesn’t mean you both should share all

the same activities such as fixing the car, doing the dishes, paying the bills, planting the garden. It means there is a sense of balance in your relationship. This applies to all activities from chores and work to an equal share in all family decisions.

Everyone deserves respect from an intimate partner. Respect should permeate all aspects of your relationship. It’s not enough to respect

someone simply because of physical appearance, cooking abilities, or musical talent. You deserve to be respected for who you are as a

person, positive characteristics, flaws, and all.

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Loving Again 215

Trust is another crucial ingredient in all healthy relationships. It is essential to know you can rely on your partner. This means that your

new partner should be honest and consistent. You should never have

to question the validity of what an intimate partner is telling you.

Above all else, you should be able to trust that there will never be any abuse or violence.

What Do You Want in an Intimate Relationship?

Only you can determine who is the right partner for you, who has the

qualities to make you content and happy. However, establishing these

criteria may be easier said than done. But it’s essential for you to be clear about what you want in a relationship, and to remind yourself

of your requirements each time a new potential partner enters your

life. This chapter and the Self-Exploration exercise at the end, “What

to Look For and What to Avoid,” are designed to help you with this

task.

Warning Signs of Abuse

When you first met your ex-partner, you weren’t looking for warning

signs of abuse. You weren’t keeping your eyes wide open for words

or actions that might offer clues of what was to come. You certainly

weren’t mentally recording language, gestures, and actions that tied

your stomach into a knot.

Some abusers are so skilled at hiding their true selves that no one,

no matter how informed and experienced, would be able to predict

that they are capable of such abusive and violent actions. Other abus-

ers may give off such subtle signs that only someone trained to know

what to look for could detect them.

So what are some of the subtle signs that you should keep on your

abuse radar screen? Indicators fall into two categories: subtle nega-

tive precursors of abuse and, paradoxically, even more obvious signs

in the form of seemingly wonderful, charming behaviors that feel exaggerated or over the top.

Too Much of a Good Thing

Abusers can appear to be gracious, giving, loving, and devoted part-

ners. From the moment you meet, they are working overtime to

charm, impress, and entice you into a relationship. There is no end

to how wonderful they appear while courting you. But how can you

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21 It’s My Life Now

tell if a potential mate is simply the virtuous, caring person you are

looking for or a wolf in sheep’s clothing?

The old adage says that it’s wonderful to be placed on a pedestal,

and that is what everyone really wants from an intimate partner.

Unfortunately, being up on that pedestal can also be a warning sign.

When you get placed on a pedestal, you are transformed into the other’s ideal image of a lover, without any flaws, who will always do

and be exactly what is expected of you. It’s your partner’s pedestal,

not yours, and it’s dangerous up there.

You Are “Perfect”

No one is perfect, and when your partner says how perfect you are, this sets an expectation of an impossible standard to meet. If a

potential partner seems to be re-creating you in such an image, it’s

important to determine what this really means. If it is just a way of

saying you are wonderful and an expression of real, unconditional

love, that is probably a positive sign. But if your partner truly thinks of you as perfect, that’s potentially dangerous.

If you are concerned that your partner is expecting perfection, make sure to avoid hiding your imperfections. If you are not always

the most punctual person, do not go overboard to be consistently on

time. If you are not the best housekeeper in the world, let your part-

ner see your home as it usually is: less than immaculate.

If you fail to live up to your partner’s image of you, and your imperfections are not met with anger, or criticisms, you may have less reason to be concerned. However, if a potential partner becomes

annoyed, makes judgmental comments or jokes, or attempts to blame

you for not meeting certain “expectations,” red flags and sirens should go off in your head.

Too Persistent

Another seductive characteristic that is often a danger sign of an abuser is extreme persistence. If you are hesitant to become involved,

but a potential partner refuses to take no for an answer, be alert.

It’s one thing for someone to be interested in you, but to pursue you

nonstop, even when you are withdrawing and asking for space, is a

very disturbing sign.

This overenthusiasm may also be evident in a desire for the rela-

tionship to move forward too quickly. If you hear expressions of great desire for a commitment (exclusivity, living together, marriage)

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Loving Again 21

why someone would want or need a relationship to proceed at such a

frantic pace. Is it love, or is it intense jealousy, insecurity, or a desire for control already showing?

If the speed of your partner’s desire for commitment makes you

uncomfortable, see what happens if you step on the brakes. If it’s true and healthy love, you should feel that your desires and needs are

being respected. If you say you want to slow things down, that desire

should be valued. You should feel able to exert control at this point.

This means your partner should agree to take it as slowly as you want

without pressuring you to pick up the pace or ridiculing you about

going too slowly.

Monopolizing

You should also pay attention to the amount of time a potential part-

ner wants to spend with you. In any new relationship partners usually

express a desire to get to know the other person and the excitement

of exploring someone new runs high. So how can you tell the differ-

ence between a genuine desire for togetherness and early attempts to

control you?

At the beginning of a new relationship, you may want to con-

sciously limit your time together to specific, planned activities. This sets clear limits. If your potential partner frequently shows up unan-nounced, you should be cautious. Say you prefer to arrange and plan

your time together. If you are confronted at your job, explain that it

is not a good time or place for you to meet. If you feel your wishes in this regard are ignored, problems are looming on the horizon.

If a potential partner expresses a desire to spend every evening and weekend together and calls you frequently in between, make it

clear that you are not yet ready to become involved with anyone to

that extent. Suggest that you see each other only a couple of nights

per week. Be firm that you have plans on other evenings and on the

weekend and you need some time to yourself. Pay attention to how

this is received and take those reactions into consideration. If you feel discounted or ignored, the control is beginning.

Jealousy

If a new partner shows signs of jealousy early, on your first or second date, before you are even a couple, this indicates a clear problem. If

you are sensing that possessiveness or expressions of ownership are

escalating as the relationship continues, be watchful. If a potential

partner becomes jealous without a reason, that should be a red flag.

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218 It’s My Life Now

If the jealousy is out of proportion with your innocent interactions

with other people, that, too, is a reason for concern. Such jealousy

is not the result of an intense attraction to you or how desirable you

may be to others. As flattering as that may feel, you need to recognize that excessive jealousy is about insecurity and your partner’s need to

control you. It is not about love and caring.

Isolating You

Isolating you from other people in your life is a very disturbing indication of future danger. If your partner always wants to be alone with

you and resists spending time with your family and friends, this is the beginning of future attempts to isolate you. Another sign of this control tactic is a tendency to manipulate you into canceling plans with

others so that the two of you can be alone. Again, it may sound roman-

tic, but a pattern of this behavior is not romantic, it’s dangerous.

One way to try to protect yourself from future abusive relation-

ships is to be sure to maintain friends and activities of your own.

Never allow a potential partner to attempt to dictate whom you may

or may not see, where you may or may not go, or what you may or

may not do in your own life.

“It’s-Not-Al-That-Bad” Thinking

It’s very important to keep an eye on behaviors that annoy you but

don’t yet feel like true warning signs. Someone without your experi-

ence of abuse might easily dismiss them. Here are some examples.

• As we discussed earlier, excessive jealousy may begin with the

feeling that you are being monitored all the time. It is a worri-

some sign if your partner calls you too frequently at home or at

work or makes a habit of questioning you about your where-

abouts or whom you were with at a specific time. An abuser

may find creative excuses for the persistent phone calls and ques-

tions, or may just chalk them up to missing you so intensely. But

you know better.

• Be very cautious if you find that your partner is following you.

Although there may not be any overt contact, you may see a

familiar car driving by your home or workplace. When you are

out with your friends, your partner may “coincidentally” show

up. All of these are signs of a jealous and controlling nature that

are clear warnings.

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Loving Again 21

• Be alert if your partner tries to make most of the decisions in

your relationship, such as where you will go together, whom

you will visit as a couple, what activities you will share. If your

desires differ, do yours always seem to take second place? Do

you feel subtly discounted and disparaged when you try to

choose activities to do together? These are also clear indicators

of controlling tendencies.

• Another sign of a need to dominate you involves jokes and subtle

put-downs about you and issues that are important to you. This

may take the form of demeaning teasing or joking about your

personal idiosyncrasies such as being occasionally late, keeping

a somewhat messy home, or driving cautiously. These warning

signs may be more noticeable if they involve teasing and joking

about you in the presence of others.

If you are unsure whether these warning behaviors indicate trouble

ahead, put them to the test. Confront the behaviors. Refuse to accept

them. See if your partner hears you and agrees to the changes you

desire and keeps those agreements. You do not need to rush into any relationship. Trusting someone may take time, but it will be worth the wait to find someone who is truly right for you.

Looking Inside Yourself

How do you know if you are ready for a new relationship? Along with

your careful analysis of a potential new relationship, you will find it helpful to evaluate your own readiness to become romantically involved.

What does it mean to be “ready” for a new intimate relationship? In

a general sense, it means feeling psychologically and emotionally fit to begin a new, loving partnership. Because no one is without insecurities or faults, what can you look for as indicators of your readiness?

Being ready to have an intimate partner in your life implies that you

honestly feel good about yourself. Do you truly believe you deserve

a trusting, loving, respectful, abuse-free relationship? Are you confi-

dent that you can be a terrific partner for someone? In other words,

is your self-esteem strong enough for you to enter a relationship as an equal partner? This sense of yourself as someone who has a fundamental right to equality in a relationship is a necessary ingredient for the success of any future healthy relationship.

Another indicator of your readiness for a new relationship is how

well you have dealt with the difficult issues in your life following the abuse, such as depression, fear, trusting others, anger, and problems

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220 It’s My Life Now

with alcohol or other drugs. Although the thought of having some-

one in your life to support and love you may be very tempting, you

want to be sure that you can offer your partner the love and care you

know you are capable of giving. After what you’ve been through, it would be unfair to yourself (and to your partner) to begin a new

relationship angry, depressed, or addicted. Any one or more of these

will only cause you to feel bad about yourself and unworthy of your

partner. If there is a possibility of a new intimate partner in your life, you both should be willing to take it slowly and wait until you feel

that you are whole again and truly ready for the give-and-take a suc-

cessful relationship requires.

New relationships can be exciting and exhilarating, but they can also

be stressful. Any life change, good or bad, brings with it some degree

of stress. Before you begin a new partnership, be sure that the other

sources of stress in your life are reasonably manageable. The last thing you want is to start a new relationship feeling totally overwhelmed by

other issues. All good relationships take time, energy, and work.

If your former partner sexually assaulted you, you may need to work through some of that trauma before being intimate with a new

partner. You may have been able to do this on your own, or you may

need the assistance of a professional counselor. Either way, when you

become intimate with your next partner, the prospect of the intimacy

and the experience itself should feel loving and pleasurable for you. It should not cause you to feel afraid, ashamed, or overwhelmed.

For some survivors, beginning a new relationship can be a frighten-

ing venture given the trauma they have experienced. Don’t allow some-

one to talk you into something before you are ready. When the time is

right, you will be able to stand your ground and take the time you need to explore a new partner and establish a new, healthy relationship.

A New Relationship, a New Beginning

At some point, you will begin to look forward to a new, healthy inti-

mate relationship. At the same time, you may continue to feel some

very real fear about taking that risk. You have countless valid reasons for your fear and hesitation. Probably, what you fear more than anything else is the chance that you will become involved with another

abusive person. Although that fear is perfectly normal, if you approach new relationships with caution and the wisdom that comes from experience, your fear will give way to a healthy connection with a loving

partner. This will not happen overnight, but it will come with time.

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SELF-ExPLORATION

What to Look for and What to Avoid

The ease with which you are able to complete this exercise may offer

you some clues about your readiness for a new relationship.

A. List five qualities you will absolutely require in a new partner.

These are nonnegotiable.

Qualities I will require:

1. ___________________________________________________

2. ___________________________________________________

3. ___________________________________________________

4. ___________________________________________________

5. ___________________________________________________

B. List five qualities you will positively avoid in a new partner.

These are unacceptable.

Qualities I will not accept:

1. ___________________________________________________

2. ___________________________________________________

3. ___________________________________________________

4. ___________________________________________________

5. ___________________________________________________

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C. List five “red flags” that you feel would be your best personal

indicators that you should either be extra careful of a new rela-

tionship, or get out of it entirely.

“My red flags” for potential abuse:

1. ___________________________________________________

2. ___________________________________________________

3. ___________________________________________________

4. ___________________________________________________

5. ___________________________________________________

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Postscript

T he transition from an abusive or violent relationship to your new, confident, safe, and abuse-free life is an exciting yet difficult journey.

You are re-creating your true self as you grow and move beyond your

insecurities, confusion, self-doubts, fear, and dread. You are, in a most basic sense, transporting yourself from a kind of terrible darkness into the dawn of hope and optimism. This is just the beginning of a journey. You are working on yourself and your life. You are changing.

If you have any doubt about your desire and ability to make posi-

tive and healthy changes in yourself and your life, the evidence is right in front of you. You have read this book. That, by itself, is a

positive sign of your desire to overcome your past. You may have a

long way to go to reach the life you envision, or you may be almost

there, but if you did not care, if you were not motivated to achieve

your goals, you would not have bothered with the information and

guidance this book has to offer.

We are not saying it will always be easy. Changing your life and

emerging from the horrors of abuse are difficult transitions. However, we truly believe, in our hearts and in our minds, that survivors of relationship abuse and domestic violence have within them

the strength, will, and personal power to transform their lives; to be

loved and respected by others; to establish healthy, caring relation-

ships; and to be happy.

We wish you an inspiring, wondrous, and successful journey.

Meg Kennedy Dugan

Roger R. Hock

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Resources

W e have included the following resources to help you obtain more information about relationship abuse and domestic violence and to

assist you in finding the support you need in your ongoing process

of healing.

• National Domestic Violence Hotline, U.S. Department

of Justice, Violence Against Women Office

Counseling, information and referrals across the country

1-800-799-SAFE (7233)

1-800-787-3224 (TTY)

www.usdoj.gov/vawo

• Rape, Abuse & Incest National Network (RAINN)

635-B Pennsylvania Avenue SE, Washington, DC 20003

202-544-2348

www.rainn.org

• National Coalition Against Domestic Violence

303-839-1852

www.ncadv.org

• American Bar Association Commission on Domestic Violence

740 15th Street NW, Washington, DC 20005

202-662-1000

www.abanet.org/domviol

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22 It’s My Life Now

• Family Violence Prevention Fund

383 Rhode Island Street #304, San Francisco, CA 94103

415-252-8900

1-800-595-4889 (TTY)

www.endabuse.org

• National Center for Victims of Crime

2000 M Street, NW, Suite 480, Washington, DC 20005

202-467-8700

www.ncvc.org

• National Center on Domestic and Sexual Violence

7800 Shoal Creek #120-N, Austin, Tx 78757

512-407-9020

www.ncdsv.org

• National Gay and Lesbian Task Force

1325 Massachusetts Avenue NW #600, Washington, DC 20005

202-393-5177

www.ngltf.org

• National Network to End Domestic Violence

660 Pennsylvania Avenue SE #303, Washington, DC 20003

202-543-5566

www.nnedv.org

• Feminist Majority Foundation’s Domestic Violence

Information Center

Phone numbers included by state

www.feminist.org/911/crisis.html

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Index

Abandonment, 131, 141

Alcohol abuse, 132, 140, 197–198,

Abusive behaviors inventory, 16, 69

220

Abusive relationships. See also Legal

American Bar Association,

issues; Returning to your ex-

Commission on Domestic

partner; Sexual assault

Violence, 159

and behaviors, 16–19

Anger

cognitive dissonance, 14

anger released, 102–103

cycle of abuse, 6–8, 14–15, 66,

emotional healing and anger

128, 196

management, 108, 158, 162

defining abuse, 4–6

losing your partner and, 85–95

denial, 14, 53–54, 91

sexual assault and, 57–58

emotional abuse, 8–10, 23, 73

unreleased anger, 101

masking techniques, 15

Anxiety, 43, 55, 59, 78, 98, 106, 108,

patterns of events, 4–6

130, 140, 174, 178–180, 182

physical abuse, 5–6, 8, 11, 24,

sexual assault and, 55–56

118, 188, 195

Avoidant thinking, 119

power and control, 4, 40–44

recognizing the signs, 65

Bank and credit card accounts, 157,

self-concept and, 106, 118,

161, 164

186–188

Batterers’ treatment groups, 196, 199

spiritual abuse, 10–11

sporadic nature of, 14

Career, 88, 123, 162, 167

Stockholm syndrome, 15

Childhood abuse, 5, 65, 145

traumatic bonding, 13–15

Children

verbal abuse, 10, 52

abusive relationships and, 127–142

Acceptance, 92, 147, 149

acting out, 133

22

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228 It’s My Life Now

anger, 131–132

Denial, 53–54, 91

anxiety and depression, 130

loss and, 91

behavioral difficulties, 132

sexual assault and, 53

child assessment worksheet,

Depression, 103–105, 176–178

140–142

emotional healing and, 108, 158,

contact and manipulation by ex-

162

partner, 208

losing your partner and, 92, 103

custody issues, 136

mild depression, 176

ex-partner’s lies to, 207–208

moderate or severe depression, 177

experience of the abuse, 128–129

sexual assault and, 56–57

fear of abandonment, 131

suicidal thoughts and, 181–183

intense guilt, 131

Dissociation, 14, 118–119

keeping them safe, 135

Drug abuse, 12, 25, 140

low self-esteem, 129

making it better, 132–134

Eating disorders, 103, 109, 111, 113,

physical and intellectual problems,

141

130

Economic security, 91. See also

psychological and emotional

Financial independence

reactions, 129–131

Emotional abuse, 8–10, 23, 73

safety of, 127–142

Emotional healing, 173–184. See also

seeking professional help, 138

Self-esteem

self-blame, 130

anger management, 187–89

talking to them, 136–138

anger released, 174–176

when abuser has access, 135

anxiety and, 108

Cognitive dissonance, 14

assessing your feelings, 108–114

Control, sexual abuse and, 49–57

depression, 176–178

Control tactics, 99–100, 161–162,

fear, 104, 106, 108

197, 218

getting help, 179–180, 205

Controlling behaviors, 11, 23, 66

guilt, 108–110, 131–133

guilt and, 99

other intense emotions, 107

through your children, 208

posttraumatic stress disorder,

Counseling, 179–184

106–107, 118–119

self-exploration assessment,

self-injurious behavior, 58,

182–184

105–106, 121

Couples therapy, 196

unfinished healing, 115–125

Court advocates, 160

unreleased anger and, 101–102

Court proceedings, 160

Employment, 162

Credit cards, 161, 164, 171

Ex-partner. See also Returning to

Criminal charges, 161

your ex-partner

Cultural stereotypes, 39, 45

contact with, 204

gender roles, 40–44

control through your children,

how society facilitates abuse, 40

208

sexual roles, 41–44

indirect contact, 204

stereotypes, 40–45

lying to your children, 207–208

Cycle of abuse, 6–8, 15, 66, 128, 196

manipulating children, 206–208

explosion phase, 6–8

planning ahead for contact, 210

honeymoon phase, 6–8

unwanted contact with “his

tension building phase, 6–8

camp,” 205

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Index 22

Family and friends

self-exploration, 80–82

abusive relationships and, 90

society’s expectations, 74

criticism of, 187

Gender stereotypes, 40–44

evaluating your relationships,

Grieving your loss, 89, 91–92

152

Guilt, emotional healing and,

financial assistance, 161–162

108–110, 131–133

finding new friends and support,

151

Healing, forgiveness and, 149

forgiveness and, 149

Healthcare, 121–122, 164–167

people who failed to support you,

Home security, 29–30. See also

144

Personal safety

returning to your ex-partner,

Hopelessness, 104, 109–110, 113,

193–202

176

those who blame you, 145–146

Hypervigilance, 56, 118

those who did not know how to

help, 146–147

Impulsiveness, 24

those who knew but did nothing,

Insomnia, 103

147–148

Intimacy, 87, 214, 220. See also Love

those who overlooked the abuse,

relationships

148–149

Intrusive recall, 56, 118

those who supported you, 149

Isolation, 54, 78, 177, 194

those who told you what to do,

148–149

Jealousy, 5, 9, 65, 100, 195, 217–218

Fatigue, 57, 176

Fear, emotional healing and,

Kübler-Ross, Elisabeth, 91

194–198

Financial assistance

Legal Aid for Abused Women

family and friends, 161–162

(LAAW), 159

finding employment, 162

Legal issues

public sources of aid, 163–164

accepting help, 165

Financial independence

court proceedings, 160

monthly budget assessment,

criminal charges, 161

168–171

financial–legal issues, 161

reestablishing credit, 164

obtaining legal help, 165

secured credit cards, 164, 171

temporary restraining order

Financial–legal issues, 161

(TRO), 27–31

Finding your place, 116

Lesbian relationships,

Flashbacks, 56, 118

abuse in, 71–82

Food stamp programs, 163

getting out, 78–79

Forgiveness, family and friends, 149

lack of support network, 75–76

Friends. See Family and friends

losses, 77

myths, 74–75

Gay relationships

self-exploration, 80–82

abuse in, 71–82

society’s expectations, 74

getting out, 78–79

Losing your partner, 85–96

lack of support network, 75–76

children and, 89–90

losses, 77

coping with losses, 91–92

myths, 74–75

economic security and, 91

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230 It’s My Life Now

expressing your feelings, 94–95

Objectifying a partner, 105

grieving, 89, 91–92

On Death and Dying, 91

loss of a confidant, 86–87

Others. See Family and friends

loss of a lover, 86

loss of a part of yourself, 56, 86

Panic attacks, 179, 182

loss of family, 89

Personal safety

loss of sexual feeling, 56

access to weapons, 23

loss of sexual “innocence,” 87

assessing your risk, 23, 34

loss of valued possessions, 90

away from home, 30, 37

loss of your job, 88–89

behavioral history of partner,

loss of your life’s dream, 90

23–24

pain of loss, 91–92

children and, 29, 127–142

Love relationships, 63–69

confrontation scenarios, 32

early stages of, 64

creating a safety network,

expecting perfection, 190, 216

28–29

extreme persistence, 216

emotional toll of, 32–33

healthy relationships, 65, 85–87

fear and, 78

isolating you, 218

making an escape plan, 26–27,

jealousy, 5, 9, 65, 100, 195,

34–36

217–218

mind-set of partner, 25–26

losing your partner, 85–95

pets, 23, 29

monopolizing you, 217

police involvement, 28

new relationships, 146, 220

psychological history of partner,

readiness for, 146, 214, 217, 219

24–25

relationship changes, 65–66

reducing risk of violence, 26, 32

warning signs of abuse, 65,

risk level assessment, 22–23

214–215

securing your home, 29–30

why you loved your ex-partner,

taking charge, 31–32

69

workplace safety, 30

Pets, safety of, 24, 29

Marriage counseling, 69

Physical abuse, 5–6, 8, 11–12, 24,

Masking techniques, 15

118, 188, 195

Medicaid benefits, 163

list of behaviors, 12

Men as victims of abuse by women,

Physical appearance, 69, 117, 195,

72–73

214

Men’s cultural roles, 40–47

Physical health, 121–122,

as assertive, 42

164–167

as in control, 41–42

Physical violence, sexual assault and,

as not emotional, 43

49–51, 53–57

as sexual initiators, 43–44

Posttraumatic stress disorder (PTSD),

Mood swings, 24

106–107, 118–119

Myths, 40–41

Power, 4, 40–44. See also Traumatic

bonding

National Domestic Violence Hotline,

Pregnancy, 53

138, 160, 225

Professional counseling, 138,

Negative talk, self-exploration

179–184

worksheet, 186

Public assistance benefits (welfare),

Nightmares, 32–33, 53, 59

163–164

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Index 231

Rape, 49–51, 55, 59, 105, 225

Sexual assault, 49–62

anger and, 57

anxiety and vigilance, 55–56

myths of, 49

denial and, 53–54

stranger rape, 49, 51

depression and, 56–57

Relatives. See Family and friends

effects of, 53–58

Returning to your ex-partner,

isolation and, 54

193–202

self-destructive behaviors and, 58

are you ready, 197–198

self-esteem and, 54

considering your options, 198

self-talk exercise, 61–62

cycle of abuse, 6–8, 15, 66, 128,

sexual feelings and, 56

196

sexuality and, 56

deciding not to go back, 199

shock and, 53

if you go back, 199–200

trust and, 55

pros and cons, 194–195

Sexuality

treatment for abuser, 196–197

after an abusive relationship,

why you left, 195–196

215

sexual assault and, 56

Sadness, 24

Sexually transmitted diseases, 53

Safety. See Personal safety

Sleep disturbances, 33, 57

Same-sex relationships

Social Security Disability Insurance

abuse in, 71–82

(SSDI) benefits, 163, 165

getting out, 78–79

Society, “myths” of men and women

lack of support network, 75–76

and, 40

losses, 77

Spiritual abuse

myths, 74–75

examples of, 10–11

self-exploration, 80–82

Stockholm syndrome, 15

society’s expectations, 74

Stranger rape, 49, 51

Secured credit cards, 164, 171

Stress, 5, 12, 67, 106, 118–119, 132,

Self-concept, 106, 118, 186–188

164, 194, 220

Self-destructive behaviors, 58

Suicidal thoughts, 130, 140, 178,

Self-esteem, 117–118

181–183

assessing your self-concept, 106,

Supplemental Security Income (SSI),

118, 186–188

163, 172

critical self-doubts and, 187, 194

hearing your abuser’s voice, 188

Temporary Assistance for Needy

other negative voices and,

Families (TANF), 163, 172

188–189

Temporary restraining order (TRO),

self-exploration worksheet,

27–31

182–184

Transgender relationships

sexual assault and, 56–58

abuse in, 71–82

stress and, 132

getting out, 78–79

who you were before abusive

lack of support network, 75–76

relationship, 186

losses, 77

Self-injurious behaviors, 121–122

myths, 74–75

Sexual abuse, 49–62

self-exploration, 80–82

how it happens, 52–53

society’s expectations, 74

rape, 49–51, 55, 59, 105, 225

Traumatic bonding, 13–15

Sexual arousal, orgasm and, 51, 56

Trust, sexual assault and, 55

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232 It’s My Life Now

Unfinished healing, 115–125

other negative voices and,

behavioral signs, 119–120

188–189

emotional signs, 115–125

Visitation centers, 206

physical health, 121–122,

Visitation rights, 136, 206

164–167

posttraumatic stress disorder and,

Women’s cultural role, 40–47

106–107, 118–119

as caretakers, 42–43

realistic expectations for, 116

enduring abuse, 44–45

self-care, 120–122

as overly emotional, 43

self-esteem, 117–118

as passive, 42

as passive sexual receivers, 43–44

Verbal abuse

Women’s shelters, 73, 76, 158–159,

hearing your abuser’s voice, 188

162

list of behaviors, 10

Workplace safety, 30

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Document Outline

- Dedication

- Contents

- Acknowledgments

- Introduction

- Part I. Looking Back

- Chapter 1. Were You in an Abusive Relationship?

- Chapter 2. Are You Out of Danger Now?

- Chapter 3. How Could This Have Happened?

- Chapter 4. The Hidden Horror: Sexual Abuse

- Chapter 5. How Could You Have Loved an Abuser?

- Chapter 6. Abuse of Men by Women, and Abuse in Gay, Lesbian, and Transgender Relationships

- Part II. Now

- Chapter 7. Losing Your Partner, Your Dream, Your Life

- Chapter 8. When Feelings Overwhelm You

- Chapter 9. Signs of Unfinished Healing

- Chapter 10. What About the Children?

- Chapter 11. The Reactions of Others

- Part III. Looking Forward

- Chapter 12. Practical Considerations

- Chapter 13. Beginning to Heal

- Chapter 14. Believing in Yourself

- Chapter 15. The Temptation to Go Back

- Chapter 16. Is Your Abuser Still in Your Life?

- Chapter 17. Loving Again

- Postscript

- Resources

- Index

- Back cover

Table of Contents

Dedication

Contents

Acknowledgments

Introduction

Part I. Looking Back

Chapter 1. Were You in an Abusive Relationship?

Chapter 2. Are You Out of Danger Now?

Chapter 3. How Could This Have Happened?

Chapter 4. The Hidden Horror: Sexual Abuse

Chapter 5. How Could You Have Loved an Abuser?

Chapter 6. Abuse of Men by Women, and Abuse in Gay, Lesbian, and Transgender Relationships

Part II. Now

Chapter 7. Losing Your Partner, Your Dream, Your Life

Chapter 8. When Feelings Overwhelm You

Chapter 9. Signs of Unfinished Healing

Chapter 10. What About the Children?

Chapter 11. The Reactions of Others

Part III. Looking Forward

Chapter 12. Practical Considerations

Chapter 13. Beginning to Heal

Chapter 14. Believing in Yourself

Chapter 15. The Temptation to Go Back

Chapter 16. Is Your Abuser Still in Your Life?

Chapter 17. Loving Again

Postscript

Resources

Index

Back cover