If the survivor is dealing with post traumatic symptoms (panic attacks, nightmares, flashbacks, etc), the following techniques and coping skills will help the survivor to find some calmness before moving forward with their day. While these methods should help in caring for oneself post assault, it is important to note that long term healing often goes hand in hand with counseling. Survivors are urged to find someone to speak with that can help the survivor process after they have encountered sexual violence. The following pages give specific instructions on how to engage with these exercises.