Top 11 Unique Resources For MST Victims And Survivors

If you're looking for more to ways to enhance your healing journey, this is the blog post for you!

1. The Silenced Voices of MST Podcast
The Silenced Voices Podcast shares personal stories from survivors of Military Sexual Trauma (MST), providing a supportive space where listeners can hear from people just like them. The podcast focuses on healing, empowerment, and reclaiming your voice after trauma, offering actionable steps and a sense of community.

• How It Helps You: If you’re looking for real stories and guidance from fellow survivors, this podcast offers a safe space for validation and support.

• Where to Get It: Listen on Spotify, Apple Podcasts, or visit silencedvoicesmst.com.

2. The War Horse
The War Horse is a nonprofit newsroom dedicated to covering issues that impact the military and veteran community, with a focus on mental health, trauma, and personal stories. They publish investigative reports and first-person essays from veterans, offering a platform for stories of survival and resilience.

• How It Helps You: Reading stories from other veterans can help you feel less alone in your experience. Their articles can offer validation and insight into the wider issues surrounding MST in the military.

• Where to Get It: Visit thewarhorse.org.

3. Women Veterans Network (WoVeN)
WoVeN offers peer support groups specifically for women veterans, creating a safe and supportive space where women can connect, share experiences, and focus on personal wellness. These groups are either in-person or virtual, and they provide a strong sense of community and belonging.

• How It Helps You: If you’re feeling isolated and want to connect with other women who understand your experience, WoVeN’s peer groups can offer the friendship, support, and connection you need.

• Where to Get It: Learn more or find a group at wovenwomenvets.org.

4. Veterans Yoga Project
The Veterans Yoga Project offers trauma-sensitive yoga classes designed to help veterans reconnect with their bodies in a safe and healing way. The physical practice of yoga can help manage stress, anxiety, and symptoms related to trauma.

• How It Helps You: If you’re looking for a gentle way to heal physically and mentally, their yoga programs are specifically tailored to veterans dealing with trauma, including MST.

• Where to Get It: Find local classes or online resources at veteransyogaproject.org.

5. Beyond MST App
Beyond MST App Beyond MST is a free, secure, trauma-sensitive mobile app. The app has over 30 specialized tools and other features to help those who use it cope with challenges, manage symptoms, improve their quality of life and find hope. Users can also take brief assessments in the app, set self-care goals, track recovery progress, and learn more about MST and common concerns. The app keeps your information private; no account is needed, and any personal information entered in the app is not shared with anyone, including the VA.

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• How It Helps You: You can use the app on your own or as a companion to formal treatment, and it may be helpful to survivors of other types of unwanted sexual experiences, too.

• Where to Get It: You can download the app here https://mobile.va.gov/app/beyond-mst.

6. Service Women's Action Network (SWAN)
SWAN is dedicated to improving the lives of servicewomen and women veterans, with a focus on advocating for survivors of MST. They provide peer support, leadership opportunities, and tools for navigating the complex military and veteran systems.

• How It Helps You: If you need legal advocacy or are looking for a strong community of women who’ve been in your shoes, SWAN can help you find your voice and get the support you deserve.

• Where to Get It: Visit servicewomen.org for more information.

7. Healing Warrior Hearts
Healing Warrior Hearts offers free retreats designed for veterans who have experienced trauma, including MST. These retreats focus on emotional healing through group therapy, creative arts, and wellness practices, all in a peaceful and supportive setting.

• How It Helps You: If you’re seeking a more immersive, in-person experience to heal from trauma, this retreat provides a safe space where you can process your emotions and reconnect with yourself.

• Where to Get It: Apply for a retreat at healingwarriorhearts.org.

8. Shield of Sisters
Shield of Sisters creates safe spaces where courageous women can share their stories, access vital resources, and transform from surviving to thriving.

• How It Helps You: IShield of Sisters believes that we are duty-bound to help our sister service members overcome the weight of Military Sexual Trauma.

• Where to Get It: Explore their content at shieldofsisters.org.

9. Pink Berets
Pink Berets offers a variety of mental health and wellness services to female veterans and first responders, including those who have experienced MST. They provide equine therapy, art therapy, mindfulness programs, and more, all designed to help survivors heal in non-traditional ways.

• How It Helps You: If you’re looking for alternative therapies to heal your mind and body, Pink Berets offers creative and accessible ways to address your trauma.

• Where to Get It: Learn more at thepinkberets.org.

10. Forward Assist
This site offers life-enhancing, totally inclusive, educative, and advocacy-driven research projects that promote inclusion and facilitate the learning of new skills and systemic change.

• How It Helps You: All Forward Assists projects and interventions are based upon the core Social Work values of service; social justice, dignity, self-determination, the importance of human relationships, integrity, and competence.

• Where to Get It: Find more information at https://www.forward-assist.com/.

11. Veterans Crisis Line
For MST survivors in immediate distress, the Veterans Crisis Line provides 24/7 confidential support. Whether you’re feeling overwhelmed or need someone to talk to, trained responders are available to provide immediate help.

• How It Helps You: If you’re in crisis and need someone to talk to, this resource offers fast, confidential support from responders who understand the unique challenges veterans face.

• Where to Get It: Access the line at veteranscrisisline.net or by calling 1-800-273-8255 (press 1).

These 11 resources offer unique support for MST survivors and are designed to help you navigate the complexities of recovery, build community, and find strength. Whether you’re seeking peer support, alternative therapies, or advocacy, these organizations provide tools for healing in meaningful ways. Take the time to explore these options and see which are most helpful to you. Please leave a comment to share how it went!

Join Our Community for Support and Healing

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I invite you to join The Advocates of MST.
Inside, you'll find a supportive community of survivors, along with tips, resources, and the latest news from Silenced Voices of MST. Together, we can take steps toward healing and reclaiming our power.
Join us today for support and real conversations—you're not alone in this.

Manage Your Triggers With This One Easy Trick

In today’s fast-paced overwhelming world, stress and anxiety have become common experiences for many people. For survivors of military sexual trauma or those currently in the middle of a traumatic experience, managing these feelings is especially crucial. Finding effective ways to cope with symptoms of anxiety, PTSD, and the aftermath of MST is essential for maintaining mental and physical health. One simple yet powerful method is mindful breathing. The 5-second inhale, 5-second hold, 5-second exhale technique, often referred to as box breathing, is a proven approach to calming the mind and body. This blog post explores the science behind this breathing technique, its numerous benefits, and practical steps for incorporating it into your daily routine.

The Science Behind Breathing Techniques

Breathing is an automatic process that sustains life, but conscious breathing can significantly impact our overall well-being. The 5-5-5 technique involves inhaling for five seconds, holding the breath for five seconds, and exhaling for five seconds. This method is rooted in ancient practices like yoga and meditation, which emphasize the importance of breath control.

For individuals who have experienced MST, anxiety and PTSD symptoms can be overwhelming and debilitating. The 5-5-5 breathing technique engages the parasympathetic nervous system, which helps to counteract the 'fight or flight' response often triggered by trauma. By regulating your breath, you can lower your heart rate, reduce blood pressure, and promote a state of relaxation, which is crucial for those recovering from traumatic experiences.

Benefits of the 5-5-5 Breathing Technique for MST Survivors

1. Reduces Anxiety and PTSD Symptoms: Survivors of MST often experience heightened anxiety and PTSD symptoms. The 5-5-5 technique encourages deep, slow breaths that signal the brain to relax, helping to alleviate these symptoms and create a sense of calm.

2. Improves Focus and Concentration: Trauma can affect cognitive functions, making it hard to concentrate. By slowing down your breath, you can enhance your ability to stay focused and grounded, particularly in high-pressure situations.

3. Promotes Emotional Regulation: Controlled breathing can help manage intense emotions by reducing the severity of negative feelings. It provides a moment to pause, reflect, and respond rather than react impulsively to triggers.

4. Enhances Sleep Quality: Many MST survivors struggle with insomnia or disrupted sleep. Practicing mindful breathing before bedtime can prepare your body for rest, improving the quality of your sleep and helping to combat insomnia.

5. Boosts Physical Health: Consistent practice of deep breathing can improve lung capacity, enhance cardiovascular health, and strengthen the immune system, all of which are beneficial for overall recovery and well-being.

How to Practice the 5-5-5 Breathing Technique

Incorporating the 5-5-5 breathing technique into your daily routine is simple and requires no special equipment. Here’s how you can start:

1. Find a Comfortable Position: Sit or lie down in a comfortable position with your back straight and shoulders relaxed. Close your eyes to minimize distractions.

2. Inhale: Slowly inhale through your nose for a count of five. Focus on filling your lungs completely, feeling your chest and abdomen expand.

3. Hold: Hold your breath for a count of five. Use this moment to center your thoughts and stay present.

4. Exhale: Slowly exhale through your mouth for a count of five. Feel the tension leaving your body with each breath.

5. Repeat: Continue this cycle for several minutes. Aim to practice for at least five minutes initially, gradually increasing the duration as you become more comfortable with the technique.

Incorporating Breathing Techniques into Daily Life

Consistency is key to reaping the benefits of the 5-5-5 breathing technique. Here are some tips to help you integrate this practice into your daily routine:

- Start Your Day: Begin your morning with a few minutes of mindful breathing to set a calm and focused tone for the day.

- Take Breaks: Use this technique during breaks at work or throughout the day to reduce stress and maintain clarity.

- Before Bed: Incorporate the 5-5-5 technique into your nighttime routine to promote relaxation and improve sleep quality.

- During Triggers: Whenever you feel anxious or triggered, use this breathing method to ground yourself and regain control over your emotions.

Mindful breathing, particularly the 5-second inhale, 5-second hold, 5-second exhale technique, offers a simple yet effective way to manage anxiety, PTSD, and other symptoms related to MST. By incorporating this practice into your daily life, you can enhance your mental and physical well-being, paving the way for a healthier, more balanced life. Remember, healing is a journey, and every breath you take mindfully brings you one step closer to reclaiming your peace and strength.

If you found this technique helpful, consider subscribing to "The Silenced Voices of MST" podcast for more insights and practical tips on managing MST-related symptoms.

Have you tried the 5-5-5 breathing technique? How did it affect your anxiety or PTSD symptoms? Your story will inspire others on their path to healing! Share your experiences and thoughts in the comments below – how has mindful breathing impacted your recovery journey?