Sometimes feelings are too tangled to express, too complex to verbalize. Poetry welcomes us to express what our heart, soul, body and mind cannot express in everyday language. Poetry entices us and allows us to move outside of linearity. Poetry can magnify a simple moment or object, amplify a singular emotion, or contain an entire life within its lines. It can also take a vast experience and reduce it, not in importance, but in size, so that we can hold it in our hands and examine it more closely. For survivors of childhood sexual abuse and those navigating emotional pain, poetry can become a refuge and a release. It doesn’t ask for anything other than your truth. Poetry can arise from depths within us we didn’t expect—especially when we let it spill onto the page without aiming for perfection, but simply to create and release what we no longer wish to carry. A single poem can say what might take pages in a journal or hours in therapy. Poetry is about allowing yourself to express the inexpressible. About transforming pain into something you create something that lives outside of your body, your mind, and your memories. You don’t need to write every day. You don’t need to share it. All you need is a willingness to explore what’s inside, and a safe space to do it. Below are a few prompts that might help you begin: 1. Start with a feeling. Choose a single emotion — grief, fear, shame, longing, even numbness. Let that be the seed of your poem. Example: “Shame sits in my chest like wet cotton…” 2. Use metaphor. Poetry thrives on imagery. What does your sadness look like? What does your anger sound like? Example: “My anger is a door I slammed shut but left unlocked.” 3. Let go of rules. Forget rhyme, structure, or grammar. Write like no one will ever read it. The freedom to be messy is healing in itself. 4. Try a prompt. 1. “Today, my heart feels like…”2. “If my body could speak, it would say…”3. “I come from…” Poetry won’t erase your pain. But it can reshape it. Poetry can help you witness your own strength and resilience on the page. Most of all, poetry reminds us that beauty and pain can coexist and that even in our darkest moments, we are capable of creation. If this resonates with you, consider visiting globalpoetrymovement.com. There, you can submit poems, photography, or artwork to be part of a powerful collection created by survivors of childhood sexual abuse, an initiative aimed at empowering and connecting through creativity and expression.
Self-Discovery and the Role of Journalling
Journaling is a simple yet powerful method for self-discovery, healing, and coping. When survivors of CSA journal with intention it can allow them to document their thoughts, reflect on experiences, and recognize shifts in mindset and behaviours over time. It is up to you what questions you want to ask yourself, and what areas of your life and self you want to explore. If you’re new to journalling, a great place to start is by choosing a journal that resonates with you. This can be a fun and meaningful process, as the right journal can reflect your personality and inspire you to write. An essential aspect of journaling is to make it a balanced practice, rather than reserving it only for difficult moments. If we only write during challenging times, journaling can start to feel burdensome. Instead, take time to capture the positive experiences, joys, and small victories, this creates a more uplifting and sustainable habit. Benefits of Journaling Journalling can be especially beneficial for survivors who may not have a trusted person to confide in or who are working on building their capacity for stress tolerance. It offers a private space for reflection, allowing individuals to process thoughts and emotions independently before seeking external support. Strengthening this self-awareness can foster greater clarity and resilience in navigating life’s challenges. Journalling is more than just putting pen to paper—it’s a powerful tool for self-discovery and emotional clarity. When practiced regularly, it can reveal patterns in our thoughts, emotions, and behaviors that we might not have noticed otherwise. It encourages deep reflection on our values, goals, and the things that bring meaning to our lives. Beyond self-reflection, journalling provides a safe space to process emotions that may be difficult to express elsewhere. It helps us move from that feeling of being ‘stuck in our heads’ to seeing our thoughts laid out in front of us—making them more tangible, manageable, and easier to understand. Writing things down can reduce the weight of overwhelming emotions, offering a sense of control and clarity. Through this process, we also learn to name and validate our emotions, giving ourselves permission to acknowledge our experiences instead of brushing them aside. Seeing our thoughts on the page allows us to reframe challenges, uncover new perspectives, and find meaning in difficult situations. Writing freely can also be an emotional release, easing stress and untangling complex feelings so that solutions and next steps become clearer. At its core, journalling is an act of self-trust. It helps us tune into our inner voice, fostering confidence in our decisions and strengthening the connection to our authentic selves. Ultimately, journalling is a deeply personal and flexible tool that can be adapted to various needs, whether it’s for self-discovery, emotional processing, or problem-solving. The key is consistency and a willingness to be honest with oneself, allowing thoughts and emotions to flow freely onto the page without judgement. Journalling is about showing up for yourself. Getting Started with Journaling Prompts If journalling is new for you, below are some prompts to help get you started: Embracing Journaling as a Path to Healing and Grow Journaling is a deeply personal practice that evolves with time, offering survivors a space to explore, heal, and grow. There’s no right or wrong way to journal—what matters most is showing up for yourself with honesty and self-compassion. Whether you’re processing difficult emotions, celebrating small victories, or simply reflecting on your day, each entry is a step toward deeper self-awareness and healing. By making journaling a consistent and balanced habit, you create a supportive tool that empowers you to navigate your journey with clarity and resilience.
Healing With Expressive Art Therapy Part 2
If you’ve made it this far, here’s your gift—a second arts therapy activity to explore and enjoy! Let’s dive right in and remember to be kind and compassionate with yourself as you move through this process. There’s no right or wrong outcome—only your unique expression When a strong emotion comes up, this might be a creative practice for you to process that emotion. You need 2 sheets of paper and your preferred coloring supply. Sit down comfortably and bring awareness to where you are in the present moment. You may want to take a few breaths bringing awareness to your body and noticing where you are feeling activated, and notice the sensations: what quality do they have? Are they at the surface or deep inside? Is it still or moving? Is it young, old, or ancient? Trust your instincts as you express what you feel in your body, onto the paper. If those sensations could speak, what would they say? Once you have documented all that you can notice. Take a look at what is on your paper. Is there anything you need to add? When it feels complete – ask yourself, “Am I willing for this to change in a beneficial/supportive way?” If the answer is no, thank your body for the information and check in again sometime later. If the answer is yes, you can return to a comfortable sitting position, close your eyes or have a soft gaze. Start to tune into your body with your willingness for things to change and observe, like a movie, the changes you notice. Look for changes in temperature, sensation, and movement and start to express visually, using your coloring material, what you notice. Follow the same prompts as above in how you pay attention to what is happening internally. You may notice you use different colors, shapes, and textures. When the 2nd drawing feels complete, take a few moments to reflect on it: Look at it from different angles; compare it to your first piece of paper and see what looks and feels different. Notice how differently you may feel in your body. If you wish, you can discard the first piece of paper and post the 2nd piece of paper where you will see it often. You can repeat this process as many times as needed and track the changes you feel with each version in a journal. Your body will continue to make changes as you go about your day, and as you sleep. Your willingness is the key to unlocking this process. If this was your first foray into expressive art therapy, I hope the experience was illuminating and even joyful, and that you feel inspired to return to the practice again. If you’d like additional support in your art therapy journey, you’re always welcome to register for Individual or Group Art Therapy with us at The Gatehouse.
Dancing As a Form of Healing
“If you can’t say it, you sing it, and if you can’t sing it, you dance it.” -Anonymous In an article posted on the website The Mighty, Monika Sudakov talks about how dance helped her work through her own childhood sexual abuse concluding that, “I encourage anyone, with a trauma history or otherwise, to engage in some kind of dance-like movement to music.” Dance as Freedom It is becoming widely recognized that trauma can be held in the body. Movement helps us tune into where it might be held and supports us in releasing it. For survivors of CSA, freeing the body from what it carries is an essential step toward both emotional and physical healing. Dance can be a powerful way to facilitate this release. Sudakov writes about three key impacts of dance on trauma. First, it promotes the release of feel-good hormones. She states, “Factor in the element of music in dance and you have a powerful one-two punch of reducing stress hormones like cortisol and engaging parts of the brain associated with emotional regulation.” Second, dance engages bilateral stimulation, a principle central to EMDR therapy. She explains: The fundamental tenet of EMDR, bilateral stimulation, enables one to engage both hemispheres of the brain simultaneously, allowing connections to be made that can effectively process memories that may have gotten stuck. Body movement where alternating sides of the body are worked in sequence is one of these. Therefore, dance engaging repetition from one side of the body to another can effectuate a similar result. (Sudakov, 2024) Third, dance supports the vagus nerve function, which is often disrupted by trauma. Sudakov notes: It is well known that trauma can disrupt vagus nerve function, causing dysregulation of everything from digestion to mood. Two of the best ways to stimulate positive vagal functioning are through exercise and deep, slow breathing, both of which are integral aspects to dance.(Sudakov, 2024). Ecstatic Dance If dance sounds intriguing, one such form of dance is called ecstatic dance, a form of moving meditation where you allow yourself to dance to the energy of music like a hill that you slowly climb, reaching a peak, and then descend. You can look for local ecstatic communities, such as Ecstatic Dance Toronto. If there aren’t any local communities near you, the wonderful news is you can do this in your own home with your own curated playlist. Give it a try and express your feelings from the day or week! While ecstatic dance allows for free-form movement and emotional expression, some people may prefer a more structured approach to movement as a healing practice. One such method is 5 Movement Dance, which follows a ‘wave’ or pattern of music, suggestive of 5 moods or rhythms: flowing, staccato, chaos, lyrical and stillness. Unlike ecstatic dance, not only does the facilitator play the music, they also interact with the dancers, encouraging and reminded participants to breathe and bring attention to their emotions and bodily sensations. If this sounds interesting but also a bit overwhelming, remember that dance is about self-expression. There is no wrong way to connect with music and movement. In these spaces, everyone is free from judgment, encouraged to listen to their body, heart, and soul. Sudakov, M., So You Think You Can Dance to Process Trauma, The Mighty, July 17th 2024. Is Ecstatic Dance and 5 Rhythms the Same Thing, Flo Motion, March 17th 2023.
Healing with Expressive Art Therapy
Art therapy can help survivors of childhood sexual abuse (CSA) express what words might not be able to. It’s about letting go of judgment and perfectionism, embracing the process, and creating simply for the joy of it. Expressive Art Therapy isn’t about making art for others, it’s about making art for yourself, to better understand yourself. And yes, that can feel vulnerable as it might stir up old emotions or unlock new ones. Expressive Art Therapy can also reconnect us with our inner child, bringing moments of pure joy. The expressive arts honour our deep longing to be seen, heard, felt and understood. We can use all the arts (visual art, voice, writing/poetry, dance/movement, drama and somatic) therapeutically to express ourselves in creative ways. Maybe art doesn’t feel intuitive to you, or maybe you don’t think of yourself as an artist. That’s okay. Let’s explore some creative activities that you can begin to explore at your own pace. Activity 1- Nature-based expression to move with grief or other emotions: Recall something from your life you would like to make peace with. You don’t need to be completely ready to make peace, you just need to be willing. Notice your willingness even if you are only a little willing and set your intention to begin this creative process to help you process, heal, let go and transform whatever it is that you are choosing to dedicate this practice to. On your walk, remember your intention. Look for flowers, grasses, leaves and especially things that nature is naturally letting go of. You may notice there are things you are drawn towards. Bring a small bag to collect anything that catches your eye. If you are taking small branches or flowers, remember to ask the plant for permission. Asking for permission recognizes that we live in reciprocity with nature. Once you have collected enough materials from nature (this can happen over a few days or weeks) you can set aside a day to start working with the materials you have gathered. Spread your gathered items on a piece of cloth, table, or floor and start to see how the materials want to be assembled. Feel free to use things from your home such as ribbons, colorful paper, and string to assemble the materials. You can assemble and work with the material in any way that allows you to be with and express the emotions you have been working with. Some people create a grief bundle or a bouquet. You can use paper or a canvas to glue the materials or make a 3-D structure. Something completely unique may want to emerge. Stay with the process and be with what you are experiencing. You can play music, light a candle, have a warm cup of tea or cacao and make this a healing ritual for yourself. You can come back to work on this over many days or you can create something in just one afternoon. Once your creation feels complete, you can be with it. Look at it and give voice to it. What would it say if it could speak to you? You can dance or move with it. You can keep this creation as long as you want, or you can return it to the earth or burn it in a fire. It is totally up to you. Notice and journal your process.
Healing Through Creativity: Art, Writing & Music for CSA Survivors
For survivors of childhood sexual abuse (CSA), the path to healing is both deeply personal and courageous. Creative expression—through art, writing, and music—can offer a vital, non-verbal language for processing trauma, reclaiming power, and finding moments of solace. While the journey is unique for everyone, engaging in creative practices can provide a safe space to explore and articulate feelings that are often too complex for words alone. Art as a Tool for Emotional Processing Art provides a medium where emotions too deep for conversation can be visually expressed. For many CSA survivors, painting, drawing, or sculpting can transform internal pain into tangible forms that capture both sorrow and strength. This creative process helps externalize emotions, enabling survivors to gradually face and understand their experiences in a controlled, personal space. Sometimes, the hardest feelings can’t be easily put into words. Visual art allows these feelings to be communicated in a way that feels safe and personal. Furthermore, engaging with art often induces a meditative state. This mindful process can create moments of calm and reflection, helping to alleviate the overwhelming intensity of trauma. Writing to Reframe and Reclaim Your Story Writing offers a structured way to explore and reframe personal experiences. Through journaling, poetry, or storytelling, survivors can give voice to their feelings and reshape their narratives. This act of writing not only serves as a cathartic release but also empowers survivors to see themselves beyond their trauma. Writing allows for the honest exploration of thoughts and memories in a private space, offering a release valve for pent-up emotions. When survivors use language to express their experience survivors can gradually reframe their past, transforming pain into a story of resilience and strength. If a survivor ever feels like sharing their personal writing, whether in a support group or creative workshop, this act can foster a sense of belonging and remind survivors that they are not alone in their journey. Music’s Unique Role in Emotional Healing Music possesses a unique power to soothe the mind and heart. For CSA survivors, both listening to and creating music can be profoundly therapeutic. Music’s ability to evoke emotions and memories makes it a potent tool for processing trauma and reclaiming emotional balance. A melody or rhythm can reflect and modulate the inner emotional landscape, offering moments of comfort and connection. Whether it’s learning an instrument, singing, or composing, actively making music can be an empowering act, one that reclaims control over one’s narrative. Participating in musical groups or community choirs creates opportunities for shared experiences, reinforcing the message that healing is not a solitary journey. The journey to healing for CSA survivors is not linear. Creative expression is not about producing perfect art, flawless prose, or harmonious music, it’s about the courage to explore one’s inner world and find personal meaning in the process. Every brushstroke, every written word, and every note played is a step toward reclaiming your narrative and reinforcing your strength. Working in a creative medium teaches us the importance of being gentle with ourselves. Just as learning the medium takes time, so too does healing. Every small step is a victory. Creativity as a Step Toward Resilience For CSA survivors, creative expression offers a pathway to healing that honors the complexity of personal trauma while opening doors to resilience and renewal. All mediums of art provide control over how survivors engage with their own experiences, how they choose to share their story. Through art, writing, and music, survivors can find a voice beyond the silence of their past—a voice that speaks of hope, strength, and the transformative power of creativity. Embrace your creative journey as a step toward healing and remember that every expression of your inner self is a celebration of your strength and survival. Artistic endeavour is a declaration that your story matters and that you have the power to shape your present and your future. For more information about our Expressive Arts Therapy Group Programs visit https://thegatehouse.org/programs-and-services/supplemental/expressive-arts-therapy
Community and Connection: Healing Together
For survivors of Childhood Sexual Abuse (CSA), community and connection can be transformative. Healing is not a journey meant to be taken alone—it thrives in the presence of understanding, support, and shared experiences. Whether through peer support groups, creative collaborations, or simple acts of kindness, the collective strength of a community creates a ripple effect of healing and hope. One of the most profound aspects of healing in a supportive environment is the ability to share your story and be truly heard and believed. Storytelling is more than just words, it is a bridge to connection, a lifeline that reassures others they are not alone. When one person finds the courage to share their truth, it opens the door for others to do the same, fostering a space where healing can flourish. Healing within a Community Healing within a community fosters a deep sense of belonging. When individuals come together with a shared purpose—whether to heal from past wounds, navigate grief, or rebuild after hardship—they find strength in each other. There is comfort in knowing that others have walked a similar path and emerged stronger. Society often tells us that true strength lies in succeeding alone, reinforcing a capitalistic myth of self-reliance. While individualism has its value, this belief can prevent us from seeking the support we need. Support is what leads to success, both big and small. As the Japanese proverb reminds us, “A single arrow can easily be broken, but not ten in a bundle.” When we struggle, we must remember that community doesn’t just support us—it helps guide us back to ourselves. Creativity Builds Connections Beyond verbal storytelling, creativity can be a powerful way to build connections and process emotions. Art, music, writing, and movement allow individuals to express themselves in ways words sometimes cannot. Furthermore, creative movements like Dance and Yoga allow individuals to re-connect with the body in ways that more traditional therapy might now allow. Community art projects, open mic nights, and collaborative writing groups provide safe spaces for healing through self-expression. If we want to start small, as big change starts with small acts, the simple act of sharing a poem or a piece of visual art online can embolden us. Each small intentional act builds community. No matter where you find your community, the key is connection. Healing is not meant to be a solitary experience. When we walk alongside others, we remind ourselves that we are not alone. Together, we may bend, but we will not break. If you are a poet or a visual artist, check out The Global Poetry Movement, and submit your work at https://globalpoetrymovement.com/
Creativity & Healing the Inner Child
Creativity & Healing – Exploring the Inner Child By: Umair Memon, Gatehouse Placement Student Addiction & Mental Health We spend three weeks on ‘Inner Child’ in the Peer Support Phase 1. As the sexual abuse took place when we were children, importance is given in exploring inner child work. This is an expansive topic and individuals can choose to spend considerable time doing inner child work outside of group as the three weeks can still not be enough for individuals. I wanted to discuss the connection between the inner child and the creativity that children pose. Not all of the inner child work has to be about the abuse. We explore ideas of what brought us joy in our childhood, ways we expressed our creativity, what we wanted to be when we grow up? What caught our attention as a child? Any music? Car? Toy? An event? A trip? Colors that attracted us or sounds? Maybe even familiar fond smells, like a fresh cone in an ice cream store? If you have made it too adulthood chances are that you have been able to navigate a whole plethora of situations and are here today. You are here. Against all odds, your wisdom has led you to be here, to survive. Amongst many of the darker situations we explore, we can also look with curiosity as to what was our ability to survive. Something must have gotten us through those dark times. Was it music? Cooking? A Sport? A friend? A pet? Exploring those connections that allowed you to make it here can tell us a story. In a lot of cases that’s where our creativity might be. As a child I was obsessed with a 99-piece generic Lego set. I would make and break countless houses, things over and over again. I loved the freedom and the joy of having the ability to make anything I wanted. This set stayed in a pink plastic bag. Those are all memories I have of my childhood playing with Lego. As an adult I have a few star war pieces that I have made and they occupy my time with something I enjoy. As an adult I feel playing with Legos has helped me envision different possibilities with physical spaces working previously in an industrial manufacturing. Allowing me to see or envision what would help to improve the flow or increase space in layouts. As an adult I also enjoy math and I am good with numbers. I find which also requires some form of creativity to solve problems. I can’t help but even envision a version of the Gatehouse where the ground floor larger bathroom and kitchen are opened up to a new wing keeping the integrity of the existing house but giving us more space for a number of different programs. I can’t help myself. If you look at the house from the outside, you will notice the side on the west has clear space before the trees begin. I think this would be perfect for an expansion. No body ask me to do this. It is something I explored on my own. We could even have a basement, maybe a glass façade to offset the heritage building. Possibilities are endless. Another way I tap into my creativity is with food. I think food has been a coping mechanism for me and now as an adult I have explored that by developing a passion for cooking. I find the allows me to express my creativity with ingredients and allows me to play with a number of different formulas to get the balance or flavor right. The formula seems mathematical and it might be, but it could mean anything, could be the technique of cooking, the size, the layering of flavors anything. Another reason food works for me is that just like with Lego allows me to work with my hands. I also feel with my recovery I have increased my capacity to be patient with myself and now find myself baking bread, which before I could not do as I had little or no patience. Oddly enough I remember the first time I cooked was being taken to a Japanese restaurant and sitting at the teppanyaki counter. I was so amazed and I tried to recreate that at home. If you feel comfortable, explore those memories that mesmerized you as a child with excitement, that held your attention and curiosity. Visit those in a safe space, see what it might be like to reconnect with those joys. This does not mean that all forms of creativity might translate in our adult life, but I do feel it might be worth looking into what made you happy as a child and trying to tap into that wisdom and be curious as to see how that might translate in our adult life.