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Self-Care Survival Guide For Survivors

Managing Military Sexual Trauma

Grow your self-confidence, self-esteem, and independence with self-care techniques that will help your future thrive

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About this Course

Welcome to the Self-Care Survival Guide for Survivors! This course is designed to help you recognize Military Sexual Trauma (MST) and the underlying symptoms of anxiety, depression, and PTSD that manifest because of MST. It will also help you develop the knowledge and skills needed to implement self-care practices to control physical, emotional, and mental health triggers. As you progress through the stages of this course and become familiarized with these concepts, you will devise various self-care plans to implement when future triggers arise. The "Get Help" button will remain on each page throughout the course. In the event you become triggered or feel vulnerable and need help, reach out to your local emergency services or dial 911 for any life-threatening emergencies. For non-life-threatening emergencies call the VA Crisis Line for more help.

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Get to know your tools

Click on the tabs below for more information about this eLearning course

Learning Outcomes

Course Desrcription

Glossary of Terms

Who should takethis course?

FrequentlyAsked Questions

What should I expect?

Instructor Bio& Contact Info

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Prepare the soil

This course is divided into four lessons. These lessons will remain locked until each stage is completed. Complete all stages to receive a printable Self-Care Hero certificate at the end of the course. The lessons have several different activities that may include short readings, videos, quizzes, and discussion forums. The successful completion of this course relies on the honor system. Responses will not be saved or recorded. Therefore, if you decide to end the course midway, you will have to restart from the beginning. Click on the icon to learn what to expect in each lesson.

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

GET HELP

Get Ready to Grow

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

GET HELP

Lesson 1

Survivors and learners can grow in their self-care by seeking an understanding of Military Sexual Trauma (MST). As you grow in your strength and understanding about MST, be encouraged to share your knowledge about MST with others. Also, consider advocating for the VA crisis line to help those in need. Aim to grow in your trust with people who support you in your journey like other MST survivors, loved ones, and mental health providers.

Searching for meaning

Begin

GET HELP

Lesson 1

This Emotional Pre-Assessment can help gauge your readiness to take on lesson 1. It is ok if you need to take a break or come back to this course at a later time. If at any time you are feeling triggered and need help, click the Get Help button below for more resources. This eLearning course is ready when you are.

Question 1 of 5:

Have you or anyone you know experienced Military Sexual Trauma?

Unsure

No

Yes

GET HELP

Lesson 1

Question 1 of 5:

You are starting the healing process on the right path just by beng here. Military Sexual Trauma (MST) is a tragic unwanted experience that those who chose to serve their country have endured, which can affect the veteran's mental and physical health (National Veterans Foundation, 2022). By taking this course and learning more about MST, you or your loved one will be gaining quality information about self-care techniques that can help increase health and well-being now and for the future. You are commended for your service to learn more about this topic to support yourself and others in a great time of need.

Back

GET HELP

Lesson 1

Question 1 of 5:

Thank you for your willingness and courage to learn more about Military Sexual Trauma and self-care techniques, which can be helpful advice for those you may come across in the future. Military Sexual Trauma (MST) is a tragic unwanted experience that those who chose to serve their country have endured, which can affect the veteran's mental and physical health (National Veterans Foundation, 2022). You are commended for your service to learn more about this topic to support yourself or others during a great time of need.

Back

GET HELP

Lesson 1

Question 1 of 5:

It's ok that you're unsure. Thank you for your willingness and courage to learn more about Military Sexual Trauma and self-care techniques. This is a valuable course to learn about a very serious topic. Military Sexual Trauma (MST) is a tragic unwanted experience that those who chose to serve their country have endured, which can affect the veteran's mental and physical health (National Veterans Foundation, 2022). You are commended for your service to learn more about this topic to support yourself or others during a great time of need.

Back

GET HELP

Lesson 1

Question 2 of 5:

Are you in a safe place to take this eLearning course?

Unsure

No

Yes

GET HELP

Lesson 1

Question 2 of 5:

Perfect! That is great that you are in a safe place to complete this course. If at anytime you feel unsafe stop this course and reach out to your support system or press the Get Help button below for more resources.

Back

GET HELP

Lesson 1

Question 2 of 5:

It is important to be in a safe space while taking this course due to the sensitive nature of this topic. Move to a safe space or come back at a later time to complete this course.

Back

GET HELP

Lesson 1

Question 2 of 5:

It is important to be in a safe space while taking this course due to the sensitive nature of this topic. Move to a safe space or come back at a later time to complete this course.

Back

GET HELP

Lesson 1

Question 3 of 5:

I am aware that if I feel triggered during this eLearning course that I can reach out to my support system or press the Get Help button below each page for resources.

Unsure

No

Yes

GET HELP

Lesson 1

Question 3 of 5:

You're off to a great start! Remember that there is always support when you need it!

Back

GET HELP

Lesson 1

Question 3 of 5:

That's ok! Click the red Get Help button below to see the list of resources. Help is always standing by 24/7, 365 days a year, with the Veterans Crisis Line.

Back

GET HELP

Lesson 1

Question 3 of 5:

That's ok! Even when you feel like there is no one to talk to, there is always help when you need it.Click the red Get Help button below to see the list of resources. Help is always standing by 24/7, 365 days a year, with the Veterans Crisis Line.

Back

GET HELP

Lesson 1

Question 4 of 5:

I am taking this course of my own free will.

Unsure

No

Yes

GET HELP

Lesson 1

Question 4 of 5:

That's awesome that you are choosing to put in the hard work! You're already starting to grow!

Back

GET HELP

Lesson 1

Question 4 of 5:

This course is more effective if you choose to do it on your own. Self-readiness is key to playing an active role in your journey to health and well-being.

Back

GET HELP

Lesson 1

Question 5 of 5:

Overall, I am ready to begin Lesson 1

Unsure

No

Yes

GET HELP

Lesson 1

Question 5 of 5:

Fantastic! Let the growing begin!

GET HELP

Lesson 1

Question 5 of 5:

That's ok to feel not ready. Take a few minutes to relax and think about it, or exit this page and come back at a later time to learn about self-care techniques to help overcome symptoms of Military Sexual Trauma (MST). This eLearning course will be here waiting for you when you feel good and ready.

GET HELP

Lesson 1

Question 5 of 5:

It is ok to not know if you are ready or not to take this eLearning course. This course is meant to give you self-care techniques that can reduce triggers and promote a greater sense of self. If you feel like you are up for this, click the next button, but if you need more time to think about it, that is absolutely okay. Take your time and come back when you're ready.

GET HELP

Lesson 1

Watch this video to learn more about Military Sexual Trauma (MST) from the Veterans Affairs

GET HELP

Assess your knowledge about the Military Sexual Trauma Video by the Veterans Affairs

Lesson 1

Question 1 of 5:

Rewatch Video

GET HELP

Lesson 1

Question 2 of 5:

Rewatch Video

GET HELP

Lesson 1

Question 3 of 5:

Rewatch Video

GET HELP

Lesson 1

Question 4 of 5:

Rewatch Video

GET HELP

Lesson 1

Question 5 of 5:

Rewatch Video

GET HELP

Lesson 1

Click the picture or link below to read about the Veterans Crisis Line resource and be prepared to assess your knowledge on the reading

https://www.veteranscrisisline.net

GET HELP

Assess your knowledge from the Veterans Crisis Line Website reading

Lesson 1

Question 1 of 5:

Read Again

GET HELP

Lesson 1

Question 2 of 5:

Read Again

GET HELP

Lesson 1

Question 2 of 5:

Read Again

GET HELP

Lesson 1

Question 4 of 5:

Read Again

GET HELP

Lesson 1

Question 5 of 5:

Read Again

GET HELP

Lesson 1

Click the link below to download, print, or share this infographic as a helpful reference to know when to get help.

https://www.canva.com/design/DAGJkPk6tiE/CWw6f7RmWvblLqdmMM43wg/view?utm_content=DAGJkPk6tiE&utm_campaign=designshare&utm_medium=link&utm_source=editor

GET HELP

Lesson 1

Learning activity: What would you do in this scenario?

GET HELP

Lesson 1

Trust is a major barrier for veterans who have mental health care needs (Pyne et al., 2024). Trust can be difficult to grasp when someone has been through a traumatic experience. Click the picture or link below to read real stories about veterans and their journey with trust after MST.

https://www.maketheconnection.net/read-stories/supporting-mst-survivors/

GET HELP

Lesson 1

Getting the support you need in times of distress is important and can contribute to your self-care plan. Write down or print out this support system plan of action log with trusted people or organizations that you can contact when you need support. There can be as many or as few people on your list. If you choose not to add anyone to your list, know that the VA Crisis Line support team is there for you at any time. Building trust, even if it is with your care team, is a part of the growth process that can keep you safe and healthy. No one has to go through MST alone.

GET HELP

Lesson 1

The Advocate Oath

"You are never alone"

I (state your name) am a survivor/supporter of MST, and I solemnly swear to advocate for myself or those in need. I stand firm in supporting myself and others by providing resources to help reduce the impact of MST. I vow to protect myself and others by being aware of the signs of MST and the warning and crisis signs in times of distress. From this day forward, I am a military sexual assault advocate helping to spread awareness about MST and informative resources for all those in need.

*Write this oath down or use your smartphone to record yourself as you recite the oath. Capture this moment of being a hero!

Planting seeds of change

“The best way to find yourself is to lose yourself in the service of others.” - Mahatma Gandhi

GET HELP

Lesson 1

Extended Resources

Discussion Question

This is a self-reflective discussion question to answer for your own personal growth or encourage collaboration with others such as healthcare providers, family, and friends.

How can having a clear understanding of MST help encourage yourself and others to seek help?

GET HELP

Lesson 1

Congratulations for making it to the end of Lesson 1!

This post-assessment will help gauge your readiness to take on Lesson 2. It is ok if you need to take a break or come back to this course at a later time. If at any time you are feeling triggered and need help, click the Get Help button below for more resources. This eLearning course is ready when you are.

Question 1 of 4:

GET HELP

Lesson 1

Question 2 of 4:

GET HELP

Lesson 1

Question 3 of 4:

GET HELP

Lesson 1

Question 4 of 4:

GET HELP

End of Lesson 1

Lesson 1 Completed

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

Next Lesson

GET HELP

Lesson 2

Learning about how emotional triggers affect a person mentally and physically can help build knowledge and skills to implement proper and effective self-care techniques. Although sometimes limiting, emotional triggers do not define survivors. Dig deep to find the truths about healing. Be encouraged to continue your self-care journey to create an environment of healing and support for yourself and others no matter what path you are.

Digging For Truth

Begin

GET HELP

Lesson 2

This Emotional Pre-Assessment can help gauge your readiness to take on lesson 2. This lesson goes into greater detail about emotional triggers and mental health signs and symptoms of anxiety, depression, and PTSD. If at any time you need to step away, please do so. If you find yourself needing more help, please press the Get Help button below each page for help.

Question 1 of 2:

I am able to recognize when I am emotionally triggered

Unsure

No

Yes

GET HELP

Lesson 2

Question 1 of 2:

Taking stock of your emotions and how it is affecting you mentally and emotionally is the first step in getting help (Ridgeview Behavioral Hospital, 2024). Continue to assess your emotions as you continue on your self-care journey and reach out if you find yourself in distress

Back

GET HELP

Lesson 2

Question 1 of 2:

It's okay. It is not always easy recognizing when you are triggered. It is important to own your feelings and don't disregard them (Raypole, 2020). This lesson will help you learn what emotional triggers are and how to manage them. If you need to take a break or resume this lesson at a later time, please do. If you find that you want to continue the lesson, but go into emotional distress, reach out to the resources in the Get Help button below.

Back

GET HELP

Lesson 2

Question 1 of 2:

Everyone has different emotional triggers and learning to identify them is important for your emotional health and well-being (Raypole, 2020). Continue this lesson to learn more about emotional triggers and how to handle them. At any time you feel overwhelmed during this lesson, take a break, or click the Get Help button below for more help and resources.

Back

GET HELP

Lesson 2

Question 2 of 2:

Overall, I am ready to begin learning about emotional triggers in Lesson 2.

No

Yes

GET HELP

Lesson 2

Question 2 of 2:

Let the growing continue! You are working toward building up your self-care technique skills. You are on the right path. Stay motivated and if at any time you start to feel overwhelmed or need a break, please do so. Remember, you will have to resume the course from the beginning if you exit the browser tab. If you need a break, simply just pause and come back when you're ready.

Back

GET HELP

Lesson 2

Question 2 of 2:

It's okay to not feel ready for Lesson 2. Everyone grows at their own pace. This lesson will help build your skills to handle negative emotions. If you decide to continue, please go at your own pace. If you get emotionally distressed, please reach out to the resources in the Get Help button below. Learning and growing takes time. Just remember, you made it this far and that is something to be proud of!

Back

GET HELP

Lesson 2

Watch this video to learn more about the signs of emotional triggers

GET HELP

Assess your knowledge about the emotional triggers video you just watched

Lesson 2

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 2

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 2

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 2

Watch this video to learn some ways to get through an emotional trigger

GET HELP

Assess your knowledge about the What to do when you are triggered video

Lesson 2

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 2

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 2

Question 3 of 3:

Rewatch Video

GET HELP

Lesson 2

Click the picture or link below to read more about emotional triggers realted to MST and be prepared to assess your knowledge

GET HELP

Assess your knowledge from the emotional triggers reading

Lesson 2

Question 1 of 3:

Read Again

GET HELP

Lesson 2

Question 2 of 3:

Read Again

GET HELP

Assess your knowledge from the emotional triggers reading

Lesson 2

Question 3 of 3:

Read Again

GET HELP

Lesson 2

Click the link below to download, print, or share this senses and emotional triggers infographic as a helpful reference for identifying triggers

https://www.canva.com/design/DAGJlmtW-Gk/9bxah5OHGVvIKFEPxLCJug/view?utm_content=DAGJlmtW-Gk&utm_campaign=designshare&utm_medium=link&utm_source=editor

GET HELP

Lesson 2

Learning Activity: Match the sense with the trigger

The veterans in the examples below are confused by their feelings and behaviors. Move the arrow to match the correct sense with the veterans trigger to help them understand their reactions

Veteran C

A veteran finally goes o ut of the house after a whole week and immediately starts to feel anxious by the banging at the construction site

Veteran A

Veteran E

Veteran D

Veteran B

A veteran goes to the museum with their family and annoyed and irritable with the museum proctor's 70's outfit

A veteran is having dinner with friends and accidentally bites their tongue and begins to cry unexplainably

A veteran's partner comes home from the department store with new perfume, but the veteran becomes aggresive and angry

A veteran attends a cooking class and is handling a slimy piece of raw chicken and begins to have a panic attack

Sight

Smell

Touch

Sound

Taste

Reveal Answers

GET HELP

Lesson 2

Learning Activity: Examine your body, examine your triggers

Use the diagram below to match how your senses and triggers affect certain body parts. Take note of these triggers and the symptoms you feel. You can use this activity to talk to your healthcare provider about how these triggers are affecting you. Use self-care techniques to help manage some of these symptoms that are caused by triggers.

When I am triggered by sight, this area of my body tends to be affected the most

When I am triggered by sound, this area of my body tends to be affected the most

When I am triggered by smell, this area of my body tends to be affected the most

When I am triggered by taste, this area of my body tends to be affected the most

When I am triggered by touch, this area of my body tends to be affected the most

GET HELP

Lesson 2

Extended Resources

Discussion Question

This is a self-reflective discussion question to answer for your own personal growth or encourage collaboration with others such as healthcare providers, family, and friends.

What internal and/or external triggers affect my emotions?

GET HELP

Lesson 2

Congratulations for making it to the end of Lesson 2!

This post-assessment will help gauge your readiness to take on Lesson 3. It is ok if you need to take a break or come back to this course at a later time. If at any time you are feeling triggered and need help, click the Get Help button below for more resources. This eLearning course is ready when you are.

Question 1 of 3:

GET HELP

Lesson 2

Question 2 of 3:

GET HELP

Lesson 2

Question 3 of 3:

GET HELP

End of Lesson 2

Lesson 2 Completed

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

Next Lesson

GET HELP

Lesson 3

Roots are the organs of plants that help them grow and be healthy. Survivors and learners can find healing with self-care techniques when MST triggers arise. Be encouraged to use these self-care techniques to find inner peace and forgiveness for yourself. Welcome an environment of meaningful change, renewed confidence, and hopefulness through the use of thse self-care techniques.

Finding my Roots

Begin

GET HELP

Lesson 3

This Emotional Pre-Assessment can help gauge your readiness to take on lesson 3. This lesson covers deep breathing techniques to use when triggers arise. If at any time you need to step away, please do so. If you find yourself needing more help, please press the Get Help button below each page for help.

Question 1 of 2:

If triggers arise during this lesson, I know how to seek proper help by using the Get Help button or contacting someone on my Mental Health Support Plan of Action.

No

Yes

GET HELP

Lesson 3

Question 1 of 2:

Taking stock of your support systems and the different resources when you are in distress is important for your overall health and well-being. This lesson will go into greater depth with deep breathing techniques that can be used as part of your self-care.

Back

GET HELP

Lesson 3

Question 1 of 2:

It's ok if you are still not sure how to get the proper support. First, refer to the Get Help button on the bottom of this page for the veterans crisis line information. Second, refer to your mental health support plan of action from Lesson 1. Taking stock of your support systems and the different resources when you are in distress is important for your overall health and well-being. This lesson will go into greater depth with deep breathing techniques that can be used as part of your self-care. Press next to learn more or pause and take a break if needed. Either way, this eLearning course will be ready when you are.

Back

GET HELP

Lesson 3

Question 2 of 2:

Overall, I am ready to begin learning about deep breathing techniques in Lesson 3.

No

Yes

GET HELP

Lesson 3

Question 2 of 2:

Let the growing continue! You are working toward building up your self-care technique skills. You are on the right path. Stay motivated and if at any time you start to feel overwhelmed or need a break, please do so. Remember, you will have to resume the course from the beginning if you exit the browser tab. If you need a break, simply just pause and come back when you're ready.

Back

GET HELP

Lesson 3

Question 2 of 2:

It's okay to not feel ready for Lesson 3. Everyone grows at their own pace. This lesson will help build your skills to handle triggers using a variety of deep breathing techniques. If you decide to continue, please go at your own pace. If you get emotionally distressed, please reach out to the resources in the Get Help button below. Learning and growing takes time. Just remember, you made it this far and that is something to be proud of!

Back

GET HELP

Lesson 3

Watch this video to learn about bee breathing

GET HELP

Assess your knowledge about the Somatic Breathwork video

Lesson 3

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 3

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 3

Question 3 of 3:

Rewatch Video

GET HELP

Lesson 3

Watch this video to learn about square breathing

GET HELP

Assess your knowledge about the Square Breathing video

Lesson 3

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 3

Question 2 of 3:

GET HELP

Lesson 3

Question 3 of 3:

Rewatch Video

GET HELP

Lesson 3

Watch this video to learn about belly breathing

GET HELP

Assess your knowledge about the Belly Breathing video

Lesson 3

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 3

Question 2 of 3:

GET HELP

Lesson 3

Question 3 of 3:

Rewatch Video

GET HELP

Lesson 3

Lesson 2

Learning Activity: Deep Breathing Plan of Action

It is important to have a go-to plan of action when things start to become rough. Move the emotion or trigger to the deep breathing technique you want to use when a response is provoked. Print or write this plan down for reference

Confused

Anger

Sadness

Numb

Hopeless

PTSD

Irritable

Flash back

Fear

Guilt

Panic

GET HELP

Lesson 3

Extended Resources

Discussion Question

This is a self-reflective discussion question to answer for your own personal growth or encourage collaboration with others such as healthcare providers, family, and friends.

Are there any other deep breathing or self-care techniques that have been helpful in healing from MST?

Benefits of deep breathing video

GET HELP

Lesson 3

Congratulations for making it to the end of Lesson 3!

This post-assessment will help gauge your readiness to take on Lesson 4. It is ok if you need to take a break or come back to this course at a later time. If at any time you are feeling triggered and need help, click the Get Help button below for more resources. This eLearning course is ready when you are.

Question 1 of 3:

GET HELP

Lesson 3

Question 2 of 3:

GET HELP

Lesson 3

Question 3 of 3:

GET HELP

End of Lesson 3

Final Lesson

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

GET HELP

Lesson 4

You made it! Please make a point of nurturing yourself with joy for getting this far, appreciation for your grit and strength to overcome obstacles, and self-love because you are worth it. As survivors and learners, be encouraged to use these techniques to overcome emotional triggers caused by MST by promoting peace and love for yourself and others. Welcome an environment of independence and positive emotional and physical well-being because your future is thriving!

The Future is Thriving

Begin

GET HELP

Lesson 4

Question 1 of 2:

I am ready to begin learning about self-techniques in the final lesson

No

Yes

GET HELP

Lesson 4

Question 2 of 2:

You're almost there! You are putting in the hard work that will pay off in times of need. You are on the right path. Stay motivated and if at any time you start to feel overwhelmed or need a break, please do so. Remember, you will have to resume the course from the beginning if you exit the browser tab. If you need a break, simply just pause and come back when you're ready.

Back

GET HELP

Lesson 4

Question 2 of 2:

It's okay to not feel ready for Lesson 3. Everyone grows at their own pace. This lesson will help build your skills to handle triggers using a variety of deep breathing techniques. If you decide to continue, please go at your own pace. If you get emotionally distressed, please reach out to the resources in the Get Help button below. Learning and growing takes time. Just remember, you made it this far and that is something to be proud of!

Back

GET HELP

Lesson 3

Watch this video about the lack of self-love

GET HELP

Assess your knowledge about the 10 signs you lack self love video

Lesson 4

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 4

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 4

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 4

Click the picture or link below to read about self-love

https://www.verywellmind.com/ways-to-practice-self-love-5667417

GET HELP

Assess your knowledge about the 7 Ways to Practice Self-Love Reading

Lesson 4

Question 1 of 3:

GET HELP

Lesson 4

Question 2 of 3:

Read Again

GET HELP

Lesson 4

Question 3 of 3:

Read Again

GET HELP

Lesson 3

Watch this video about self-care activities

GET HELP

Assess your knowledge about the 7 Ways to Practice Self-Love Reading

Lesson 4

Question 1 of 3:

Rewatch Video

GET HELP

Lesson 4

Question 2 of 3:

Rewatch Video

GET HELP

Lesson 4

Question 3 of 3:

Rewatch Video

GET HELP

Lesson 4

Learning Activity: Self-Care Plan of Action

It's time to put it all together! This vet is experiencing multiple triggers, which is causing many symptoms. Move equal amounts of flowers (symptom) to the deep breathing bed for revival. Then move equal amounts of fertilizer (self-care activities) to the flowers to help improve their quality of life. **Use this activity to create your own action plan when triggers occur.

Mental self-ca re

Social self-ca re

Practical self-ca re

Emotional self-ca re

Physicall self-ca re

Spiritual self-ca re

GET HELP

Lesson 1

The Self-Care Oath

Growing takes time & patience, but it starts with love

I (state your name) am a survivor/supporter of MST, and I solemnly swear to defend against anxiety, depression, and post-traumatic stress disorder (PTSD) triggers by practicing self-love. I stand firm in supporting myself and others through deep breathing techniques and other self-care techniques that will promote my physical, mental, social, and spiritual health. I owe it to myself and others to protect and defend my heart, body, health, and mind. I vow to create and practice my self-care plan of action from this day forward.

*Write this oath down or use your smartphone to record yourself as you recite the oath. Capture this moment of growth!

“If you have the ability to love, love yourself first.” - Charles Bukowski

GET HELP

Lesson 4

Extended Resources

Discussion Question

This is a self-reflective discussion question to answer for your own personal growth or encourage collaboration with others such as healthcare providers, family, and friends.

Which areas of self-care (physical, mental, social, spiritual) do I neglect the most and how can I improve this area in the future?

GET HELP

Lesson 4

Self-Assessment

Question 1 of 3:

GET HELP

Lesson 4

Question 2 of 3:

GET HELP

Lesson 4

Question 3 of 3:

GET HELP

Lesson 4

You

Home

GET HELP

End of Lesson 4

Lesson 1 Completed

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

Next Lesson

GET HELP

Lesson 2 Completed

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

Next Lesson

GET HELP

Lesson 3 Completed

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

Next Lesson

GET HELP

Lesson 4 Completed

Finding my Roots

digging for truth

Searching for meaning

The future is thriving

GET HELP

Glossary of Terms

The following is a list of terms that you will encounter in this eLearning course

Back

Frequently Asked Questions

Question: What do I do if I need help while taking this course?

Answer: In the event that you are experiencing self-harm, thoughts of harm to others, or suicidal thoughts call 911. For all other non-life-threatening assistance contact:• VA crisis line by phone by dialing 988 then Press 1• VA crisis line by text 838255• VA crisis line by chat https://www.veteranscrisisline.net/ 2. Question: What if I become triggered while taking this course? Answer: While the content of this course is not meant to intentionally trigger negative emotional reactions, there may be instances where you may be triggered unintentionally by the content from environmental stimuli, intrusive thoughts, or the content itself. To reassure you, the number of emergency services and the VA crisis line will be accessible and posted on each page of the course for quick reference. 3. Question: How long is this course? Answer: This course is self-paced with no time requirements. You are free to complete this course when you are ready and in a safe environment. The course can normally be completed in 1-2 hours during one full sitting. However, every learner is different when it comes to pace. So feel free to take your time. 4. Question: Will my information be stored, shared, or recorded? Answer: No, your information will never be stored, shared, or recorded because of the sensitive nature of this topic. However, an optional final survey about the effectiveness of the course will be available to answer, which will be stored, shared, and recorded as necessary.

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Lesson 1 - What to Expect (Searching for Meaning)

Learning Outcomes: By the end of the lesson, learner's will be able to define military sexual trauma and memorize three community crisis phone numbers to include the VA crisis contact information and methods (Phone, Chat, Text).Learning Objectives: To build their understanding of MST and resources, this learning module will discuss MST and the VA crisis contact information

Emotional Pre-Assessment
Watch a Veterans Affairs video about MST

Assessment of Veterans Affairs video about MST

Read about the Veterans Crisis Line

Complete assessment of Veterans Crisis Line reading Searching
Print, Save, Download Veterans Crisis Line infographic

Learning Activity: What would you do in this scenario?
Read about the concept of trust

Complete Support System Plan of Action Activity

Learning Activity: Complete MST Advocate Oath
Discussion Question & Extended Resources
Emotional Post-Assessment

Trust that This seed will grow

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Lesson 2 - What to Expect (Digging for truth)

Learning Outcomes: As learners/survivors learn about MST emotional triggers, they can draw on their past experience to identify examples of triggers that can assist them in determining when to seek professional/supportive assistance or when to apply self-care techniques. Learning Objectives: This lesson will explain what anxiety, depression, and PTSD emotional triggers are to learners/survivors

Emotional Pre-Assessment
Watch a video about emotional triggers

Assessment on video about emotional triggers

Watch How to get through emotional triggers video

Assessment on video

Read Triggers: What are they

Complete assessment about emotional triggers
Print, Save, Download emotional triggers infographic

Learning Activity: Match sense to the trigger
Learning Activity: Examine your body, examine your trigger
Discussion Question & Extended Resources
Emotional Post-Assessment

There's no hole that can't be filled when you're whole

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Lesson 3 - What to Expect (Finding Peace)

Learning Outcomes: Learners/survivors will be able to identify three breathing techniques to use to calm negative emotions or when emotional triggers arise. Learners/survivors will also develop a deep breathing plan of action to pair with an emotional trigger. Learning Objectives: Learners/survivors will also develop a deep breathing plan of action to pair with an emotional trigger.

Emotional Pre-Assessment
Watch a video about Bhramari breathing

Assessment on video about humming breathwork

Watch a video about Square Breathing Video

Assessment on video about square breathing

Watch a video about Belly Breathing

Assessment on video about Belly Breathing

Learning Activity: Create a deep breathing Plan of Action
Discussion Question & Extended Resources
Emotional Post-Assessment

Peace is a journey Planted one breath at a time

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Lesson 4 - What to Expect (The Future is Thriving)

Learning Outcomes: Learners/survivors will demonstrate how they will use the other self-care techniques with three actionable stepsLearning Objectives: Learning module will explore other self-care techniques aside from deep breathing to help reduce stressors caused by MST emotional triggers.

Emotional Pre-Assessment
Watch a video about the lack of self-love

Assessment on video aboutlack of self-ove

Read about 7 ways to practice self-love
Watch a video other self-care activities

Complete assessment about self-care activities

Learning Activity: Self-Care Oath
Learning Activity: Self-Care Plan of Action
Discussion Question & Extended Resources
Emotional Post-Assessment
Print Certificate

A good Health and well-being begins by planting self-love

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Instructor Bio

Carolyn Sanchez, a developing instructional designer, former educator, and veteran is passionate about finding a variety of resources for survivors of Military Sexual Trauma (MST). She is currently pursuing a PhD in Instructional Design at Liberty University. Grounded in Christian foundations, Carolyn aims to meet her learners where they are in their lives by providing support and compassion throughout their journey. As a survivor of MST and advocate against sexual assault, she is motivated to find alternative self-care interventions that promote independence for survivors without the need for pharmaceutical therapy. Carolyn understands the sensitive nature of MST and the many factors that can affect survivors mental, emotional, physical, and spiritual health. Educating others about a sensitive topic does not need to be a dull, daunting, or triggering experience. Instead, Carolyn is passionate about using gamification and storytelling to develop eLearning that engages learners so that they can walk away from the learning experience renewed and enlivened.

cnsanchez@liberty.edu

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National Veterans Foundation. (2022, February 16). The tragic impact and effects of military sexual trauma. https://nvf.org/the-tragic-effects-of-military-sexual-trauma/

Pyne, J. M., Kelly, P. A., Fischer, E. P., Owen, R. R., Cucciare, M. A., Miller, C. J., Connolly, S. L., Zamora, K. A., Koenig, C. J., Seal, K. H., & Fortney, J. C. (2024). Trust and perceived mental health access: Exploring the relationship between perceived access barriers and veteran-reported trust. Psychological Services, 21(1), 102-109. https://doi.org/10.1037/ser0000829

https://www.lung.org/lung-health-diseases/wellness/breathing-exercises

Ridgeview Behavioral Hospital. (2024). How to identify emotional triggers in 3 steps. https://ridgeviewhospital.net/how-to-identify-emotional-triggers-in-3-steps/

https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health#main-content

Raypole, C. (2020, November 13). Emotional triggers: Defintion and how to manage them. Healthline. https://www.healthline.com/health/mental-health/emotional-triggers#finding-yours

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Learning Outcomes

The lessons in this course encourage active engagement, feedback, and collaboration to strengthen your physical, mental, social, and spiritual well-being through self-care techniques. Participation in this course will help you create and implement a self-care plan of action that will strengthen your autonomy and management of mental health symptoms that occur, as a result of MST.

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Who should take this course

This course was designed for Survivors of Military Sexual Trauma as the primary target audience. However, the course is also open to friends and family of MST survivors to increase their knowledge and skills to support their loved ones dealing with MST. This course is made available to advocates for MST prevention and antisexual harassment/assault advocates fighting for justice, better resources, and the destigmatization of sexual assault. Increased awareness about MST and self-care techniques is an important topic that everyone should engage in. Therefore, this course is open to everyone willing to learn and support this very im,portant cause.

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

ANswers

Veteran A = Sound
Veteran B = Touch
Veteran C = Taste
Veteran D = Smell
Veteran E = Sight

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Course Description

The Self-Care Survival Guide for Survivors is designed using interactive learning elements and various learning activities. Modules in this course are equipped with fun learning activities, personal pre-assessments to gauge your emotional state, and a post-assessment to track your knowledge and skill acquisition. While you will complete the course independently, you can use these lessons to collaborate with your physical or mental health providers and loved ones.

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

WHat Should I expect

This course contains 4 lessons. You will only be able to access learning content after a pre-self-assessment to gauge your emotional readiness has been completed. You will then have access to the module's contents that require reading or watching activities and post-learning assessments completed. After each lesson, a post-self-assessment to gauge your emotional state and willingness to move on must be completed and acknowledged before opening additional lessons.

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Life Threatening Emergency

For thoughts of self-harm, suicide, or harm to others, please call: 911

VA Crisis Line

Call: 988 then press 1Text: 838255 Chat: https://www.veteranscrisisline.net/

We don't have to do it all alone, we were never meant to – Brené Brown

Carolyn Sanchez_MST Self-Care Survival Guide

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Self-Care Survival Guide For Survivors

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Instructor Bio& Contact Info

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Prepare the soil

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Lesson 1

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Lesson 1

Question 1 of 5:

Have you or anyone you know experienced Military Sexual Trauma?

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Lesson 1

Question 1 of 5:

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Lesson 1

Question 1 of 5:

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Question 1 of 5:

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Lesson 1

Question 2 of 5:

Are you in a safe place to take this eLearning course?

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Lesson 1

Question 2 of 5:

Perfect! That is great that you are in a safe place to complete this course. If at anytime you feel unsafe stop this course and reach out to your support system or press the Get Help button below for more resources.

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Lesson 1

Question 2 of 5:

It is important to be in a safe space while taking this course due to the sensitive nature of this topic. Move to a safe space or come back at a later time to complete this course.