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Seek professional help if stress, anxiety, depression, or cravings become difficult to manage. Stimulate the vagus nerve by practicing singing, humming, and activity or hobby that brings joy, practice gratitude or reflective journaling to reduce emotional stress and support resilience. Talk and spend quality time with loved ones, read, listen to calming music, practice gentle stretching, praying, meditation, or deep breathing before bed.

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Mindfulness – I would ask John what were some things he used to enjoy doing before his wife died with her or while he worked that gave him purpose. I’d try and find a connection with anything that he can do now that connects him to the life he enjoyed with his wife.

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John might build emotional resilience by practicing breathwork, meditation, or journaling to help process stress and regulate his emotions. He could also strengthen his support system by spending more meaningful time with Tina, Amanda, and supportive friends instead of isolating or coping with alcohol.

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I recommend that John sees a therapist after losing his wife (if he's ready for that).

I also recommend that John incorporate more movement day to day, maybe he goes swing dancing with his girlfriend on the weekend or goes on a walk during his lunch break.

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talking to a trusted friend

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Set aside a few times a day to be quiet with his thoughts. How is the day going? What can be released and what can be adjusted

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Work with a therapist and practice breathing techniques.

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Journaling is a good way to help you with your emotions, and I know I sound like a broken record, but breathwork is very beneficial for emotional resilience

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John could try box breathing to help calm his nervous system during the day.

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Going for a morning walk I feel can help this, joining a grief support group and learning breathwork

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Massage for stress and his physical pain.

See his kids more

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1. Continue to work with therapist to gain more techniques on emotional resilience.

2. Find a support group for widowers.

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1) set aside time to let yourself FEEL what is going on inside instead of self-medicating. journal and ask yourself questions about whatever comes up - you'll likely be overwhelmed with emotion at some point and it's ok to tone it down/"turn down the volume", just practice expanding your ability to feel the negative emotions and build your readiness to look at what's at the root

2) build your joy capacity by establishing healthy and rejuvenating relationships and supports - this'll increase your joy-strength to look at the darker things that are under the unhealthy coping activities.

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John can practice emotional resilience by taking his problems head on instead of drowning them in alcohol. He could also reach out to a therapist to get to the root cause of why he does things like drink alcohol and indulge in cigarette use.

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Two ways John can manage his stress can be meditation and breathwork.

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Join a community group and talk to a therapist. Connection and communication are key.

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I think it is important for Jonh to have a personal therapist he can talk to, that can offer him a safe space where he can unload his pain and whatever else he is feeling that he may not want to share with friends or family, preferably on a weekly basis.

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I think it is important for Jonh to have a personal therapist he can talk to, that can offer him a safe space where he can unload his pain and whatever else he is feeling that he may not want to share with friends or family, preferably on a weekly basis.

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John can try meditation before going to bed or when he wakes up. Whichever time he chooses, he should make it a daily routine.

He can also revive an old hobby or discover a new one.

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1. Taking his morning walks will help him connect with nature. Use it as a time for gratefulness, to reflect and set the tone for the day.

2. At lunch take a few minutes to practice breath work, mindfulness, or meditation. This will help regain balance during the middle of the day.

3. Take time to decompress at the end of the night. Another short walk in the evening, a bath, listening to calming music, or maybe even joining a class with friends.

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John could start writing in a journal or talking with a therapist to work through stressors that he has. He can also join a gym and focus on adding nutritious foods to his diet.

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Take walks in nature

Take 10 minutes during the day to meditate.

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Schedule quality time with loved ones + friends that are on a similar journey of correcting unhealthy habits.

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John can practice meditation and breathing exercises to help him manage his stress. Also, being outside and taking walks would help him with emotional resilience.

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Meditating and practicing breathing exercises will help to manage your stress levels.

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Manage stress by staying active and use breathing practices to reduce stress.

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Manage stress by staying active and use breathing practices to reduce stress.

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Breathwork, being surrounded by nature, and some exercise will really help John

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Breathwork, being surrounded by nature, and some exercise will really help John

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It would be nice to see John go visit his daughter and her family, the sense of community and dinner together and hugs, the family may try a game night weekly since covid has moved on

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It would be nice to see John go visit his daughter and her family, the sense of community and dinner together and hugs, the family may try a game night weekly since covid has moved on

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Identify the stressors. Identify the triggers. Keep a journal. Mindfully confront each of these individually and address them as they arise. Walk it off. Take a shower. Incorporate breathing exercises.

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Make it a consistent habit to exercise each day. Walk with Tina, be outdoors. Consider meditating or praying to manage stress. Find a therapist.

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Grounding, get outside and touch your barefeet to the earth!  Get into the sun! ABsorb all the vitamin D

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Grounding, get outside and touch your barefeet to the earth!  Get into the sun! ABsorb all the vitamin D

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Hmm whenever his emotions are getting the best of him. Stay active as often as possible.

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Add meditation/ yoga to your daily routine

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Working out! One of my favorite things to do if I'm stressed or feeling overwhelmed is going for a long walk, a hike, or a run. Sometimes I'll put my phone on silent mode in order to disconnect. Also writing things down can REALLY help me. If I'm having an issue and I am having a hard time putting things into words or I'm not sure I need to confront somebody I put my pen to paper and let it allllll come out.

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Try meditation and find a support group to join for a sounding board. 

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Try meditation and find a support group to join for a sounding board. 

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Besides breath work and meditation, try sound healing. Maybe an evening restorative yoga class in person or online.

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Write down why you have stress yhan
give  attention few minutes a day for stress by thinking how to solve the issue that causing you stress .
Meditate to relax from stress

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Create sanctuary and spend regular time in nature…

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Create sanctuary and spend regular time in nature…

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If John is open to this, creating a corner of his bedroom or living room, or if he is lucky enough to have a small spare room, into a dedicated sanctuary space.  It needn’t be elaborate, but a no-tech zone to just read uplifting books, listen to calming music, contemplate/meditate, or even write.
Some of his daily walks could be taken @ a nearby regional park, perhaps in the evenings or on weekends, on trails away from cars where he can soak up the sights, smells and sounds of nature.

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Try EMDR or EFT tapping. Explore Cognitive behavioral therapy which can also help with addiction issues.

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Try EMDR or EFT tapping. Explore Cognitive behavioral therapy which can also help with addiction issues.

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Keep up with the therapy and try different mindfulness techniques until he finds the one or two he really likes that he can stick with daily 

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Keep up with the therapy and try different mindfulness techniques until he finds the one or two he really likes that he can stick with daily 

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Try meditation, pray, breath work, or a hot bath.

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Try meditation, pray, breath work, or a hot bath.

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Take Sadie to a dog park - the company of pets - your own and others - offers immediate stress relief. Keep a journal to write out what is stressful. Sometimes just getting it out there on paper helps put it into perspective. Work with a support group or family to help him deal with the loss of his wife. This will make him feel less alone in his struggle with stress.

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Try to meditate, exercise, or take a walk and enjoy nature.

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1. Making his home a safe and relaxing place to go to so that daily he can reset.

2. Have him go to a personal counselor I know of which will take any troubles he's having and give him the tools he can apply to resolve his emotional issues.

3. Teach him about the causes of his stress and how to handle it through good backed education.

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Incorporate some more movement. Maybe more walks with Tina or try yoga or swimming.

Involve Tina and his daughter in his life more so he isn't alone. Or maybe seek out therapy.

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Try meditation or journaling at the end of the day to have a space to acknowledge your feelings and emotions. You can validate yourself and practice self-acceptance.

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Continue to build a connection with Tina and his family is probably his best bet. All the affection will help his heart and mind. Deep breathing before bed.

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Continue to build a connection with Tina and his family is probably his best bet. All the affection will help his heart and mind. Deep breathing before bed.

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Finding a new fun hobby or art to entertain yourself is great
-Meditation, movement, exercise, hike, bingo, volunteering

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Instead of self medicating, he can stretch, take a bath, or meditate.

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Going for a leisure walk with his dog and family after dinner. Do a nice calm hobby in place of screen time before bed, such as knitting, reading, anything he finds enjoyable.

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Since John both struggles with stress and depression, finding ways to encourage those areas of his life to become less so, would help him. Taking time in the mornings for sitting outdoors or in a comfortable place in his house to breath and to meditate would benefit him the rest of his day. Also, it could help him, on days that he is able to get out of the house, to find a place where he can volunteer (like at a humane society since he likes dogs, he could volunteer to walk a couple dogs) or explore nature walks in his area.

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Going for walks can really help with stress. Since you have a dog, your pet can motivate you. Also meditating a minimum of 10 minutes per day can help. There are some guided meditations, some with music. This can help your stress level tremendously. You can do this with teachers, or on your own if you prefer.

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Breathing exercises are good to reset the parasympathetic nervous system. Some meditation or yoga will also be beneficial. Go to his support group or call a friend to talk if he is feeling depressed.

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I would teach him simple breathing exercises that he could do throughout the day. I would also recommend that he find a counselor, a friend or support group that he is able to talk to and help him build emotional resilience.

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I think talking about your feelings with a counselor or a group would be great for building emotional resilience.

I also recommend getting a journal so you can have a place just for you, to write down your feelings and emotions or whatever you need to put on the page and leave on the page and get it off your chest so you are not holding it in your body.This journal writing will be a place of emotional letting go, and contemplation to really be able to express yourself authentically and honestly and it is a safe space for you, this is a great thing for you right now John. And a great thing to be able to look back and see your progress and forward movement in life.

Also another great thing is being in nature Being in nature to really connect in and ground yourself in yourself and in the world.

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try talking to a therapist
meditation or breathing techniques

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1.He can try yoga and or meditation.
2.Reach out to friends and family when feeling stressed to talk out problems.

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I recommend always having someone to talk to. There is nothing like having a good friend to call or talk to. You can get someone elses point of view. Taking a walk will help, doing breath work will definitely help. Write down your feelings. Keeping a journal daily will help you with your stress management. Gratitue will always be great with managing stress. Life is 🤬 and sometimes it can get the best of us but be greatful for even the small things in life can help turn things into a positive.

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when you are feeling stressed or defeated, stop doing, take a deep breath to the bottom of your lungs, hold it, then let it out slowly- yes this is the smokers breath again. Do this for a few minutes.
Or box breathe- breath in 5 seconds, hold 4 second, exhale 5 seconds, hold 4 seconds. You got this.

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Journaling about feelings and how someone might have hurt you, then close your eyes and imagine their life and why they did what they did. This will allow you to have some compassion. Learn to forgive for yourself, you can ask a friend or therapist to help listen. 

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Journaling about feelings and how someone might have hurt you, then close your eyes and imagine their life and why they did what they did. This will allow you to have some compassion. Learn to forgive for yourself, you can ask a friend or therapist to help listen. 

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1. breathing exercises
2. meditation, any activity that calms his mind
3. seek a professional, if needed, to assist in adopting healthy coping mechanisms

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1. Find a therapist or a support group (grief counseling) to openly discuss his emotions.
2. Practice breathing exercises throughout the day, can be in line at the store, while in traffic, sitting quietly after a meal, or just before bed.

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yoga, meditation and/or breathing exercises.

spending time with those he loves, family and friends.

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1. a guided mediation app is a great way to be introduced to the practice
2. Being out in nature among trees is very therapeutic, spend as much time as possible outside.

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1. Mindful breathing.
2. Talking about his stressors as a form of catharsis with someone trustworthy, such as a therapist, Tina, or a support group.

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1) Yoga, Qi Gong, or other meditative movement like walking in nature or swimming..
2) Continue with emotional support groups and therapy.

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1)Breath work
2)Get moving

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Scheduling counseling sessions will help with stress management.

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John could try group meditation and he might also benefit from therapy to better understand his unhealthy coping mechanisms.

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1. I think therapy would benefit John and help him deal with his emotions and substance misuse.
2. Trying a meditation app and learn to "be" with the wave of emotions.

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1. Walking with his dog and Tina in the mornings helps with movement and connection.
2. Consider meditation to address his self-image, deprression and grief.

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Plan things ahead and give up what is not necessary.

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Plan things ahead and give up what is not necessary.

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The self isolation that John may feel re: the loss of his wife can be nurtured through journaling and self improvement. Journaling every night can help reduce and manage stress.

Incorporating a breathing exercise like belly breathing can help manage stress and increase mindfulness.

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Practice 4-7-8 breathing. Hangout with his dog.

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Join a meditation/yoga class at local senior center to socialize and destress.  Perhaps he has an interest in joining a choir or local choral group.

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Join a meditation/yoga class at local senior center to socialize and destress.  Perhaps he has an interest in joining a choir or local choral group.

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Practice mindfulness and have regular check-ins with himself. Let go of stress and tension so it doesn't buildup over the course of the day. Reach out to friends and family for support. Breathing techniques and meditation to help calm the mind.

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Seek out therapy and support groups, maybe start a gratitude journal.

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Seek out therapy and support groups, maybe start a gratitude journal.

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Mindfulness in the morning by becoming the observer on the way to work or other techniques he has learned. Think of the Vagus nerve and him if he feels stressed about something for sing in the car on the way to work. During the day splash some water on his face at lunch before getting back to his desk.

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reach out to friends and family more often, start a mindfulness practice while he goes outside in the morning, such as noticing all the sounds, feeling the air, etc., listen to music and sing

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reach out to friends and family more often, start a mindfulness practice while he goes outside in the morning, such as noticing all the sounds, feeling the air, etc., listen to music and sing

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Speaking with your therapist and bringing your family along on your wellness journey can help with accountability but also feelings of optimism and "I can handle this".

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Continue to include Tina and your daughter about your progress, even the downfalls - having strong emotional support and including others will help maintain a positive sense of community and belonging. 

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Continue to include Tina and your daughter about your progress, even the downfalls - having strong emotional support and including others will help maintain a positive sense of community and belonging. 

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Start doing an enjoyable 5-20 minute breathing or mindfulness meditation when you wake up.
Find a therapist or support group to meet with to work through some of the patterns you lean towards

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Breathing technique practices

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Meet with a therapist regularly to talk through your habits and stress cues.

Journal daily to process your highs and lows.