Sheriff’s Office

Resources

The Eight Dimensions of Wellness

Wellness is more than physical health—it is the ongoing process of making choices that support a balanced, healthy, and fulfilling life. The Substance Abuse and Mental Health Services Administration (SAMHSA) recognizes eight interconnected dimensions of wellness that contribute to overall well-being: emotional, spiritual, intellectual, physical, environmental, financial, occupational, and social wellness.

These dimensions provide a framework for individuals to reflect on different areas of their lives, identify strengths, recognize areas for growth, and develop personalized wellness goals. Each dimension influences the others, and focusing on balance across multiple areas can help build resilience, improve quality of life, and support overall health and well-being.

For first responders and public service professionals, maintaining wellness is especially important. The demands of serving others can create unique challenges that impact physical health, relationships, emotional well-being, and work-life balance. By understanding and addressing the Eight Dimensions of Wellness, individuals can develop strategies to strengthen resilience, manage stress, and sustain a healthy and fulfilling career.

Meditation App (Use the app each day for 7 to 15 days-length of the free trial. Write a reflection).

Shield of Resilience (One-hour online course. Complete course. Write a reflection).
Resiliency (Read article. Download check list & complete. Write a reflection).
Breathing (practice this for 10 minutes each day X 15 days. Write a reflection).
30 Day Happiness Challenge. (Print calendar. Complete tasks. Write a reflection).

Gratitude

Find a therapist

The Awe project (5-day commitment/ 2 times a day. Write a reflection).

Find a moment or “awe” in nature. (Take a picture of it for 5 days. Write a reflection).

Attend a service (different from your own, if currently attending. Write a reflection).

Read Spiritual Survival for Law Enforcement (write a reflection).

Read a religious or spiritual book (write a reflection).

Bucket List Challenge (Create your Bucket List. Complete 1 challenge).

Download the abide app (7 -day free trial.  Use for 7 days. Write a reflection).

10 Percent Happier (14-day free trail. Use app for 14 days. Write a reflection).

Read Mans’ Search for Meaning (Write a reflection).

Young Adult Version

Values Based Assessment (Choose your 2 values. Develop a plan for how to live into those values at work and/or at home).

Get out in nature

Moral distress & how to cultivate resilience (Read both articles. Follow suggestions for 15 days. Write a reflection).

Moral Injury  (Read article. Complete the take action steps. Write a reflection).

Practice Self-Compassion (Read article. Follow suggestions. Write a reflection).

Take an on-line or in-person class or in-service training (write a reflection).

Read an article from Desert Waters or CorrectionsOne  or Police1(write a reflection).

Learn a new skill to use at work (how will this improve your work?).  Create a plan to implement this at work (write a reflection).

Learn a new skill to use at home (how will this skill help you?). Write out a plan to implement this at home.

Join a book club (write a reflection).

Read a book for 15 minutes each day instead of scrolling on social media (write a reflection).

Play a board game with friends or family instead of watching TV (write a reflection). Join a Trivia night (write a reflection).

Download a Health App. Track for 15 days. Journal about your experience. 

Increase your physical activity. (Download one of the app s& follow for 15 days. Write a reflection).

Try a new workout routine (follow for 15 days. Write a reflection)

Schedule and attend a health care screening.

My Plate. Take the quiz and follow the my plate plan for 15 days. Write a reflection)

Music to Lower cortisol and blood pressure (listen to 1 of the recommended songs each day X15 days. Write a reflection.)

Pay attention to the use of alcohol  (download the sunyside app). Try it for 15 days. Track progress. Write a reflection).

Moderate to excessive drinking (download the chart. Consider how much you drink. What changes do you need/want to make. Write a reflection).

Meet with a health provider or nutritionist or download the Lose it app). Try it for 15 days. Track progress. Write a reflection.

Locate and make a new, healthy recipe and take a picture. Do this 1X week for 2 weeks.

From surviving to thriving in shift work (Read the article. Write your personal plan for success. Follow for 15 days. Write a reflection).

Breathe2relax app (Download the app & use for 15 days. Write a reflection).

Complete preventative screenings  (colonoscopy; mammogram; prostate exam).

Sleep

  • Keep a sleep log x15 days.  (Write a reflection.)
  • Improve sleep environment (App, white noise machine, blackout blinds…(keep a journal for 15 days. Write a reflection).
  • Read the article on healthy sleep habits (Incorporate a suggestion a day for the next 7 days. Write a reflection)

Add one object of beauty to your office/work space (Write a reflection).

Tending to your environment to improve mind and body (Read article. Choose 3 activities to complete. Write a reflection).

Pick up trash (Organize a community event or do it yourself. Write a reflection).

Unplug from technology

30 Day Declutter Challenge. (Print calendar. Complete task. Take  before & after pictures. Write a reflection).

Run credit score report

Organize debt by interest rate. Develop a pay off plan.

Visit a financial planner (implement the for 15 days)

Month by Month Guide to financial management (read the article. Implement 2 suggestions for the month).

Develop a weekly or monthly budget (follow it for 15 days)

Attend a Deferred Compensation or retirement planning seminar (write a reflection).

Develop a retirement budget plan

Open a savings account (Add a small monthly automatic payment, if possible. Write a reflection).

Making a list or review your bank account of all purchases in one week. Develop a plan.

Minimalist podcast (Listen to a podcast. Develop a plan. Write a reflection).

Attend an in-service training that is not required  (Write a reflection).

Watch a work-related webinar live or recorded (Write a reflection).

Burnout Podcast (Listen to podcast. Practice 7 steps to complete stress cycle. Write a reflection). WARNING ADULT LANGUAGE & CONTENT

5 skills to build hope @ work (read article. Use these @ least.1 skill a day X15 days. Write a reflection).

Listen to a work related, skills podcast (Write a reflection on what you learned).

Night Shift Work (read article. Implement suggestions for 15 days. Write a reflection).

Read Trauma Stewardship (Write a reflection on what you learned).

Read Emotional Survival for Law Enforcement- Gilmartin (Write a reflection on what you learned).

  • Start working on your promotion / retirement plan (Write out a plan, if possible, implement first step).
  • Work on work/life balance (OT, second jobs). Write a plan for how you will have better balance. Follow for 15 days.

Create a transition routine from work to home (follow these suggestions for 15 days and write a reflection)

Attend a social event outside of your “non-LE” group. (Write a reflection).

Have a date night with your partner (2 times within the next 3 months. Write a reflection).

30-day love challenge (print calendar. Follow activities each day. Write a reflection).

Have a play date with your child(ren) (2 times within the next 3 months. Write a reflection).

Strengthen your relationships (Choose an article and read. Follow recommendations. Write a reflection).

Join a community event.  (Write a reflection).

Code4Couples (Listen to a podcast. Write a reflection).

Join a hobby or club (write a reflection).