Pocket wellness guides for police and fire are available to download, print, and fold — keep one with you any time, any place.

Download and print the Law Enforcement Pocket Wellness Guide

Download and print the Fire Service Pocket Wellness Guide

 

Daily Personal Care Checklist

STARTING YOUR DAY RIGHT

  • Sleep at least seven hours.
  • Do an act of random kindness.
  • Think about three things you’re grateful for.

DAILY ACTIVITIES

  • Do at least 30 minutes of physical activity.
  • Eat healthy, balanced meals.
  • Practice mindfulness.

Family Care Helpful Tips

  • Talk with family about how you are feeling.
  • Listen to family about how they’re feeling.
  • Take time to be fully present with your family.
  • Participate in, encourage, or plan family activities such as a movie night, game night, or other leisure event.

Stress Management

STRESS CHECK-IN

Am I …

  • In touch with how I’m feeling?
  • Isolating myself from others?
  • Spending too much time watching TV, playing video games, or rejecting activities I used to enjoy?
  • Feeling cynical, angry, short-tempered, etc.?
  • Drinking, smoking, or eating too much?
  • On edge and having trouble unwinding or relaxing?
  • Behaving in a way that is concerning to my family and friends?
  • Excessively worried, sad, or feeling low?
  • Having vague and ongoing aches and pains (stomachaches, headaches) without obvious causes?

WAYS TO MANAGE STRESS

  • Get enough sleep, eat a healthy diet, exercise, and find time to relax.
  • Have a trusted person that you can talk to: peer, mentor, friend, family member, spiritual advisor.
  • Take intentional breaks from work and stress to unwind and recharge.
  • Find things to be thankful for every day.
  • Take breaks from digital media.
  • Focus on what you can control.
  • Practice positive self-talk and self-compassion.
  • Find time to laugh and enjoy life.
  • Take time to ask a colleague how they’re feeling today.

Daily Reflections

  • How am I feeling today?
  • What was the hardest thing I did today?
  • Did I bring my best self to my work?
  • What did I learn about myself today?
  • If I could do today over, what would I do different?
  • What gave me hope today?
  • What calls me to this work?
  • Am I committed to the purpose of the work I do?
  • When I leave this work, how do I want to be remembered?
  • Do I need to talk to someone about how I’m feeling?