General resilience resources

• Helpguide.org: Evidence-based information focusing on mental health, including staying healthy, information on mental health problems and coping strategies
• Greater Good In Action: Comprehensive list of science- based strategies to promote resilience and wellbeing
• Meditation apps: This review article provides information on different apps with pros and cons of each
• Healing Circles: Free, confidential groups held virtually focused on support and learning related to specific topics (healthcare workers, grief, illness, self-discovery, caregiving, transitions, etc)
• Dr Kristin Neff: Information about self-compassion and practices to increase self-compassion
• Brene Brown: Articles, books, podcasts and videos focusing on topics including authenticity, vulnerability, resilience, shame, courage, leadership and emotional literacy
• Ellen Vora, MD: Holistic mental health resources, focusing on lifestyle factors impacting mental health and how to address these
• Diana Hill, PhD: Tools to live a more engaged, present and meaningful life (including podcast and online course) focusing on acceptance and commitment training (ACT) and mindfulness practices
• Donna Jackson Nakazawa: Books and online course focusing on the impact of trauma and healing from trauma
• Andrew Weil Center for Integrative Medicine Health Resources: Free online courses, videos, and podcast focused on integrative health and wellness
• Trauma Stewardship, by Laura van Dernoot Lipsky: Book discusses the impacts of trauma exposure and strategies to maintain wellness when working with trauma
• Resilient, by Rick Hanson PhD: Book discusses strategies to increase wellbeing and resilience, based on positive neuroplasticity
• The Stress Prescription, by Elissa Epel, PhD: Book explains the impacts of stress on our health and evidence-based strategies to reduce stress

First responder-specific resources

• Emotional Survival for Law Enforcement, by Kevin Gilmartin, PhD: Book explains the hypervigilance cycle experienced by law enforcement officers, impacts of hypervigilance and strategies to counter the impacts
• Code 9 First Responder Meditation Series: Free guided meditations for fist responders

General nutrition resources

• Dr Weil’s Anti-Inflammatory Diet: Evidence-based guidelines for developing a healthy, anti-inflammatory eating pattern
• The Plate Method: Simple guide to help with portion control and eating more veggies (Not just for people with diabetes! Scroll down a bit on the linked page to see the plate method.)
• Dr Will Bulsiewicz-The Plant Fed Gut: Resources to improve gut health
• Anti-Inflammatory Eating Made Easy, by Michelle Babb, MS, RD: Book explains anti-inflammatory vs inflammatory foods and has a comprehensive explanation of how to do an elimination diet trial
• MyFitnessPal: Nutrition tracking online or in app
• Dirty Dozen: List of foods with most pesticide residue, updated yearly- consider choosing organic when buying these foods
• Thrive Market: Online grocery store offering home delivery of health foods (including frozen foods) and wellness products. Free memberships are available to low-income families, military veterans, teachers, students, and first responders.

Recipes

• Skinnytaste: Easy, healthy recipes that fit a variety of eating preferences
• The Vegan 8: Easy recipes for vegan/dairy free and many gluten free
• Rainbow Plant Life: Veggie-rich, very tasty recipes: they are vegan but even non-vegans will like them (and easy to make gluten free)
• Cookie + Kate: Yummy vegetarian recipes
• Bowls: Vibrant Recipes with Endless Possibilities, by America’s Test Kitchen: Cookbook with tasty, healthy recipes great for meal prepping- includes lots of variations to fit a variety of eating preferences
• Healthy Slow Cooker Revolution, by America’s Test Kitchen: Cookbook with easy, tasty, and healthy slow cooker recipes, including mains and sides

• BadYogi: Free online yoga classes (paid, full length classes here)
• Yoga for First Responders: Online yoga and breathwork courses focused on processing stress, building resilience and enhancing performance for first responders, military and healthcare workers (paid monthly or annual membership)
• MyFitnessPal: Activity tracking online or in app
• Shelly Johnson- Love Is Stronger: discussions of body confidence and building movement into everyday life
• The Pain Free Posture Handbook, by Lora Pavilack and Nikki Alstedter: This book is recommended by a former client who found the approach accessible and realistic to integrate into daily life and noted a significant decrease in musculoskeletal pain after applying the advice.

General Relationship Resources

• The Gottman Institute: Research-based resources to strengthen your relationships (focuses primarily on couples and parenting)
• Helpguide.org Relationships: Extensive library of articles on a variety of topics for all types of relationships
• Crucial Conversations, by Joseph Grenny, et al: Easy to understand, practical tools for improving the effectiveness of your communication, especially during difficult conversations. The primary focuses of this book is on workplace communication, but it is also applicable to other relationships.
• Crucial Accountability, by Kerry Patterson, et al: Communication strategies to effectively address unmet expectations both at work and in personal life.
• Set Boundaries, Find Peace, by Nedra Glover Tawwab: Book explains the importance of healthy boundaries, why boundaries matter, and how to establish and maintain them.
• Come as You Are, by Emily Nagoski, PhD: Thorough, science-based review of the physical, psychological and social aspects of womens’ sexuality in an easy-to-understand format

First Responder-Specific Resources

• Corie Weathers: First responder and military relationship resources (including podcast and strengths coaching)
• Code4Couples: First responder-specific relationship resources (including podcast and book)
• I Love a Cop, by Ellen Kirschman, PhD: Overview of the impact of law enforcement on the officer and family- good for those new to the profession
• I Love a Fire Fighter, by Ellen Kirschman, PhD: Overview of the impact of urban and wildland fire fighting on the fire fighter and their family

• Are values driving your relationship?: Podcast episode from Code4Couples with Cyndi Doyle, featuring Katie on the connection between values and wellness (not just for those in relationships or first responders, though we do spend time on these topics)
• How to become psychologically flexible and thrive with ACT expert Dr. Diana Hill: Podcast episode from Your Life in Process on identifying and living values
• Living Into Our Values: Podcast episode from Unlocking Us with Brene Brown, and accompanying worksheet on identifying and living values
• Be More with Less: Resources and inspiration focusing on simplifying life, living intentionally and reconnecting to what matters most
• Love People, Use Things, by Joshua Fields Millburn & Ryan Nicodemus: Book focuses on identifying and living in alignment with values and evaluating our relationships with “stuff, truth, self, money, values, creativity, and people.”

• Rebranding the mindset of self-care: Podcast episode from Code4Couples with Cyndi Doyle, featuring Katie on self-care as essential, gritty, proactive health habits (podcast geared toward first responders but everyone will find something useful here)

General Mental Health Resources

• 988 Suicide & Crisis Lifeline: Call or text 988 for 24/7, free and confidential support for people in distress and crisis resources
• Crisis Text Line: Text HOME to 741741 to connect with a crisis counselor 24/7
• Substance Abuse and Mental Health National Helpline: Call 800-662-4357 for 24/7 free & confidential treatment referral and information
• Therapy Aid Coalition: Connects healthcare workers and first responders with free or low-cost mental health therapy sessions
• American Academy of Experts in Traumatic Stress Frontline Assistance Program: List of support groups for healthcare workers and first responders
• Helpguide.org: Evidence-based information focusing on mental health, including staying healthy, information on mental health problems and coping strategies

Healthcare Worker-Specific Resources

• Don’t Clock Out: Free weekly online support groups for healthcare workers (including nursing students)
• Physician Support Line: Call 888-409-0141 for free, confidential & anonymous support provided by psychiatrists to US physicians and medical students
• Nurse Well-Being Initiative: A collection of mental health resources for nurses from the American Nurses Association

First Responder-Specific Resources

• 1st Help: Connects first responders to mental health, financial and spiritual resources
• The Overwatch Collective: Provides financial assistance for mental health therapy and directory of culturally competent therapists for military servicemembers, veterans, first responders, trauma nurses, and their families
• InDependent Wellness Directory: Directory of wellness providers culturally competent in working with military servicemembers, veterans, first responders, and their families
• Bulletproof: Self-assessments and wellness articles focusing on law enforcement (and a comprehensive resource directory for those in AZ)
• FOP Provider Directory: Directory of healthcare providers and programs culturally competent in working with members of law enforcement