On my blog entry entitled Masturbation as a Form of Self-Injury after Sexual Child Abuse, a reader posted the following comment:
… however much I accept they [self-injury compulsions] are a byproduct it doesn’t make them easier to cope with them and eventually the MUST be eliminated…….for my survival………and I only know one way to do that. How do I change this? What do people do to stop themselves? I hate myself for being so weak. ~ Sam
Compulsions are normal aftereffects of child abuse, and masturbation through self-injury is a normal aftereffect for people who have been severely sexually abused. Many people find my blog believing that they are the only one who struggles with masturbation through self-injury, but that one blog entry has over 150 comments, all of them related to trying to heal from this. You are not alone.
While I do not have personal experience with healing from this form of compulsion, I do have experience with self-injury (head-banging) and binge eating. My compulsion to binge eat was my most deeply-ingrained compulsion, which is why I am going to use it as my example in this blog entry. Don’t get caught up in the form of the compulsion. What worked for me with binge eating can also work for you, no matter what form of compulsion you are dealing with.
Step one is to stop feeding the shame. This was my cycle, which applies to any type of compulsion. I would binge eat. I would then feel guilty and shameful about binge eating, telling myself I was a fat cow and a terrible person for eating so much food. This would heap new shame on top of the old shame, and the only way I knew to get some relief from the shame was to binge eat again, which I would do, which fueled more shame, which led to more bingeing. It was a never-ending cycle that I repeated just about daily since I was age 11.
Step two was to give myself permission to binge eat. Let’s face it – I was going to do it, anyhow, so I was only acknowledging my reality. I would binge eat with no guilt. This took a little wind out of my sails because I was no longer heaping new levels of shame onto the “old” shame.
Step three was to explore other avenues to deal with the shame. I tried things like yoga, meditation, exercise, watching a comedy on TV, calling a friend, and writing in a journal. What works for me might not work for you, but explore other ways to manage the shame. Do this parallel with the compulsion.
Step four is to give yourself a cooling off period. When you feel the compulsion, give yourself permission to do it in 15 minutes. During those 15 minutes, try the other strategies you have explored. If you still feel the compulsion after 15 minutes, do it with no guilt. I found that I only gave in to binge eating about half the time after a 15-minute cooling off period, and I built confidence that binge eating was not the only way to self-soothe.
Step five is the most important – focus on healing the pain that is driving the shame that is driving the compulsion. Get into therapy if you aren’t already. Work through the Survivor to Thriver Manual or another healing book. Talk or write about your history. As you heal the pain, you will feel less compulsion to engage in the activity you want to break.
This isn’t going to happen overnight. My healing from binge eating has been so gradual that I only recently recognized that I haven’t had a true “binge” in months! I will still emotionally overeat sometimes, but my weight has dropped by 15 lbs without dieting over the last couple of years, and it otherwise stays stable. I used to go up and down by 30 lbs a year. Healing a compulsion is possible. I know because I am doing it!
Photo credit: Lynda Bernhardt