Sheriff’s Office

Resources

The following websites or activities are things that you can reference on a regular basis to help find your calm and refocus thoughts.


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

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

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

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

qSchedule and attend a health care screening.

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

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

qPay 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).

Keep a sleep log x15 days

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).