WCASA worked with Therapist Terri O'Donnell, LPC, SASA (Project Respect & private practice) to create this series of self-care techniques for advocates and survivors. Pulling from her extensive experience working with women and men with histories of trauma and addiction, the series provides a variety of exercises that often help survivors with emotional regulation and healing from trauma. They show both survivors and advocates a variety of techniques that are known to lower anxiety and teach the individual to regulate their emotions before becoming overwhelmed. Click below to watch each video:

  • Breathing Exercises - follow along with this video to learn calming breathing techniques.
  • Guided Visualization/2 Minute Mediation/Mindfulness - Learn to stay present and be with your body through guided visualization; learn to calm muscle tension and anxiety through meditation and mindfulness.
  • Qigong Exercise - Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. The gentle, rhythmic movements of Qigong reduce stress, build stamina, increase vitality, and enhance the immune system. It has also been found to improve cardiovascular, respiratory, circulatory, lymphatic and digestive systems.
  • Tapping - Also known as Emotional Freedom Technique (EFT), tapping is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture to treat physical and emotional ailments for over five thousand years, but without the invasiveness of needles. Instead, simple tapping with the fingertips is used to input kinetic energy onto specific meridians on the head and chest while you think about your specific problem- whether it is a traumatic event, an addiction, pain, etc. -- while voicing positive affirmations.
  • Additional Exercises - Learn about other ways to self regulate including art, object and environmental mindfulness, bi-lateral music, dancing and exercise.
  • Services in Madison - Learn about additional services you can access in the Madison area.