Looking for tools to help you cope?

'Grounding' refers to techniques that can help 'ground' you in the present. They can be useful when you're experiencing intense emotions, feeling overwhelmed, or having panic attacks or nightmares.

Everyone reacts differently to sexual violence. Being able to recognise your feelings and understand them as reactions to sexual violence can help you to cope.

Anxiety is a feeling of panic that something's not right or that something bad's going to happen. Here you can learn more about anxiety, panic attacks and some tools to manage them.

After experiencing rape or sexual violence, it’s common to feel guilt, shame or like you're to blame. But it was not your fault and you are not to blame. Learn more about these feelings here.

Flashbacks are vivid memories that can feel very real and like they are happening now. Learn more about flashbacks and ways to cope with them here.

If you have trouble sleeping or experience nightmares, try our helpful tips.

Some people self-harm as a response to sexual violence. Self-harm is anything that someone does to cause harm to themselves. Learn more about self-harm and alternative coping methods here.

Self-care is looking after ourselves, both physically and emotionally. Self-care is very important but can be hard to make time for and practise. Read some self-care tips here.

Hear and read about sexual violence survivors' experiences in their own words.