Exercises in Hope

Healing and Hope is a project that was born out of a collective of survivors who came together to create a program that may support you during your journey towards rediscovery. On this page, you will find educational resources, and grounding practices that may help you. 

The information shared on this webpage is the result of collective knowledge shared by survivors and inspired by a variety of healing practices. Where known, sources have been cited and additional resources made available to empower your learning journey. 

  • Survivors come from every station, gender, and creed. Experiences of racism, ableism, and oppression can complicate the healing process. The harm that comes from sexual assault is directly linked to systems of dominance, power, and oppression. That's why we believe that healing needs to be intersectional; it must consider each of your lived experiences. Healing and Hope is meant to connect you to a healing process that meets this mission. 
  • Healing can happen in any combination of ways that fit you as an individual. This may include seeking help from the crisis line, getting medical attention, or choosing not to report your experience at all. What you should know is that you can access these grounding practices at any stage in your healing journey. 
  • You may be experiencing things like: anxiety, depression, post-traumatic stress disorder. These are common responses to traumatic experiences. Used as a daily practice, ground exercises can help to reduce the intensity of your symptoms. You will be likely be best supported if you seek therapy, peer support, advocacy, or support groups. 

If you feel you are in danger to yourself or others, reach out for help immediately. A list of resources can be found here.

The 5 Stages of Trauma Healing

There are generally five recognized steps in the healing process after experiencing a traumatic event. Those steps are defined as: 

  1. Survival.
  2. Establishing Safety.
  3. Remembrance.
  4. Radical Acceptance.
  5. Thriving. 

For more information on trauma-informed care and to access relevant resources, follow the button below.

Meditation and Grounding Exercises

These exercises are created and made available to you by survivors of violence. These exercises are intended to be a resource for practicing self-help and coping skills that may assist with calming, grounding, and relaxation. 

If you find yourself feeling triggered, stop these exercises and reach out for assistance. You can find a list of qualified resources here.


These exercises are not presented by medical professionals and are not presented as medical advice. They should not take the place of traditional therapy services, recovery groups, and peer support. 

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© Nebraska Coalition to End Sexual and Domestic Violence 2021

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