First Responder Wellness Toolbox by Dr Meredith Montgomery, LPCC-S

Retirement Information

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Best Communication Practices

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First Responder Self-Assessments

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https://responderstrong.org/tools/#selfassessments

Academic Article on First Responder PTSD

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Peer Support Resources for First Responders

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Cumulative Trauma in First Responders

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https://www.psychologytoday.com/us/blog/being-your-best-self/202101/what-first-responders-teach-us-about-cumulative-stress?eml

What is occupational wellness?

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Occupational wellness explores ways to foster contentment in your work, cultivate a sense of purpose and maximize opportunities for growth. It offers resources for better work/life balance and how to mitigate the signs of burnout. It recognizes our ability to learn how to effectively deal with work, school, and career goals for maximum success.

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Box Breathing

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Parasympathetic Response

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Emotional Wellness Tools

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The Function of Emotions

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Quick De-stress Techniques and Nervous System Education

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Police Officer Daily Affirmations

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I am dedicated to protecting and serving others
I am a great role model
I am a naturally effective communicator
I am confident within my skills and abilities
I am a positive thinker
I find it easy to take control
I can diffuse even the craziest of situations
I can get along with people from all different backgrounds
I find it easy to stay calm even in difficult situations

Window of Tolerance

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What is emotional wellness?

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Emotional wellness is the ability to adapt to adversity and harsh events, as well as produce pleasant emotions, moods, ideas, and sentiments. In short, it is understanding and articulating what you feel and knowing how to manage strong emotions. This requires a solid emotional vocabulary, self-awareness

Art Projects at Home

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https://healtharts.ca/creative-wellness-at-home/

Cultural Festivals in Dayton

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https://www.obererhomes.com/9-popular-cultural-festivals-in-dayton-ohio/

2023 Festivals in Dayton

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https://ohiofestivals.net/ohio-festivals/dayton-festivals/

Arts & Culture in the Dayton Region

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https://www.thedaytonmagazine.com/3d-flip-book/culture-works-2022-2023/

Culture Works Passport to the Arts

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https://cultureworks.org/engage/

Dayton Art Institute Events

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https://www.daytonartinstitute.org/upcoming-events/

Schuster Center

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https://www.daytonlive.org/events/

Arts & Culture in Downtown Dayton

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https://downtowndayton.org/things-to-do/arts-culture/

What is Cultural Wellness?

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Cultural wellness includes honoring and celebrating the differences each culture brings including values and rituals. Understanding our own culture is a key component and it includes university culture as well as 1^st Responder culture.

Environmental Wellness Checklist

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Best Walking Trails in Dayton

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https://www.alltrails.com/us/ohio/dayton/walking

Dayton Metroparks Regional Paved Trails

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https://www.metroparks.org/places-to-go/paved-trails/

Outdoor Scavenger Hunts to do with your Children

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https://www.greenchildmagazine.com/nature-scavenger-hunt/#:~:text=big%20kids%20alike.-,Planning%20a%20Great%20Scavenger%20Hunt,%2C%20plants%2C%20or%20our%20environment.

Tips on Improving Environmental Wellness

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Ecotherapy

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https://iahip.org/page-1076736

Five Rivers Metroparks Interactive Parks Map

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https://www.metroparks.org/interactive-parks-map/

Miami Valley Bike Trail Map

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https://www.miamivalleytrails.org/trail-map

What is Environmental Wellness?

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Environmental wellness is utilizing our connection to nature and to the world to foster overall wellness. It includes how to create healthy indoor spaces as well as the importance of spending time outside in green spaces. Find links to local resources below

Educational Resources for your whole family

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The Educational Resources padlet (which opens in a new window) contains tons of resources for educating your entire family. Examples: how to navigate the IEP process, finding tutors and additional help, literacy resources, and many more.

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https://www.unh.edu/health/intellectual-wellness

Tips on Improving Intellectual Wellness

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Learn a New Language

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https://www.duolingo.com/

Peak- A Brain game for work

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Time Management Skills

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https://u.osu.edu/onuoha.5/2018/11/11/developing-effective-time-management-skills/

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What is Intellectual Wellness?

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Intellectual Wellness encompasses taking care of your mental health, diversifying your knowledge, and celebrating your capabilities. It also includes knowing your mental limits. Mental stimulation is a key to overall wellness and continued learning is a key to foster this. Your brain is like a muscle - the more you exercise it, the stronger it gets!

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Nerdwallet Financial Literacy

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Creating a Realistic Budget to Match Your Cash Flow

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10 Questions to Measure Your Current Financial Well-Being

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https://www.consumerfinance.gov/consumer-tools/financial-well-being/

Take this quiz to get a baseline understanding of your overall financial well-being.

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Opening a Bank Account

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https://www.forbes.com/advisor/banking/how-to-open-a-bank-account/

How to Write a Check

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https://www.forbes.com/advisor/banking/how-to-write-a-check/

What is Financial Wellness?

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Financial Wellness is having the knowledge and ability to make smart financial decisions and effectively planning for retirement. It includes a healthy relationship with money, effective budgeting skills, and awareness of when spending becomes an emotional comping tool, which can be a sign of burnout.

8-minute stretching

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Sydney Cummings

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Posture Improvement

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Box Breathing

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Sleep!

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YMCA Health & Wellness Programs

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https://www.daytonymca.org/programs/health-and-wellness?gad=1&gclid=Cj0KCQjw3JanBhCPARIsAJpXTx452xGQO1khXSykD2LOGsBYyeIIM7gGoqk3WjbBLagXuRnxOTbe8NUaAgZWEALw_wcB

Exercise to reduce stress

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Physical Wellness Tools

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Win Your Mornings

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Sleep Hygiene

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Healthy Eating for Adults

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https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html

Healthy Snacks for Work

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https://homemadeforelle.com/clean-eating-snacks/

Building a Healthy Eating Routine

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https://www.dietaryguidelines.gov/sites/default/files/2021-11/DGA-FactSheet-Build_A_Healthy_Eating_Routine_2021-03-26.pdf

Tips to Avoid Officer Burnout

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https://www.rasmussen.edu/degrees/justice-studies/blog/police-stress/

Resources for Individuals w/ TBIs

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What is physical wellness?

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Physical wellness encompasses everything required to care for your body. It includes physical fitness, proper sleep hygiene, balanced nutrition, stress management and regulating your nervous system. While not always easy to achieve, prioritizing physical wellness supports overall wellness.

Spiritual Wellness: A Vital Part of Officer Health and Wellness

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https://www.policechiefmagazine.org/spiritual-wellness/

Spiritual resilience: Compassionate, life-affirming and productive of wellness

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https://apbweb.com/2022/04/spiritual-resilience/

Spiritual Wellness Tips

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Qigong

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https://www.physio-pedia.com/Qigong_for_Health_and_Disease_Management

What is spiritual wellness?

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Spiritual wellness is living in alignment with our values and beliefs. It includes a sense of purpose and often fosters a sense of inner peace and a sense of self-worth. It may or may not involve religious activities or affiliations. It gives us a sense of ourselves within the greater universe.

You can add to the Toolbox

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The UPDP Toolbox is designed so you can share resources, links, articles, videos, and more with your colleagues. To add an item, click on the "+" at the top of the column that best fits and type/copy & paste/or link your item. Once submitted, the item will go to the admin team for approval. Once approved, it will be visible to anyone using the Toolbox.

How to use the Toolbox

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The UDPD Mental Health Toolbox contains training materials, articles, videos, and infographics on wellness for police officers. The Toolbox is divided into categories of wellness. It is also searchable! Looking for a specific topic quickly? Put your search term in the box in the top right corner and the toolbox will only display content related to your search term. (TIP: Simple 1-word searches will be most effective.)

Having difficulty navigating the tool? Contact us: bhwet@udayton.edu.

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How to use the Toolbox

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Improving long-term public perception through campus policing

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https://www.police1.com/chiefs-sheriffs/articles/improving-long-term-public-perception-through-campus-policing-xOWJka9VofYttASM/

IACP Quick Take: How police agencies can effectively communicate with Generation Z

mmontgomery218 — 2024-03-06 18:08:02 UTC

https://www.police1.com/iacp-2018/articles/iacp-quick-take-how-police-agencies-can-effectively-communicate-with-generation-z-kzUsOwTUvVKoKqEb/

What Students Are Concerned About on Their College Campus

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https://collegestats.org/explore/campus-safety-rankings/

6 Ways You Can Foster a Healthy, Collaborative Relationship with Campus Police

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https://sapro.moderncampus.com/blog/6-ways-you-can-foster-a-healthy-collaborative-relationship-with-campus-police

University Police: Building Trust and Strengthening Community

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https://www.calstate.edu/csu-system/news/Pages/University-Police-Building-Trust-and-Strengthening-Community-.aspx

Building Community & Police Relationships

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https://www.socialworktoday.com/archive/Spring22p12.shtml

What is Communicating with College Students?

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Working in a University environment is a unique endeavor, especially in law enforcement. It can be a frustrating endeavor especially when generational gaps play a role. This section includes information about building relationships across generations and challenges faced by today's college students.

Wellness Board for the Whole Family

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This padlet contains tools, education, and activities for your entire family to improve your wellness together.

Secondary Trauma

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Understanding your family...

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Understanding your family....

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Understanding Relationships...

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The Sound Relationship House

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Read more: https://www.policechiefmagazine.org/thriving-intimacy/

Social Wellness Tools

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What is Social Wellness?

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Social wellness is the ability to form and maintain healthy relationships. It means feeling like you belong and that you have a community of people who you can count on to meet your social needs. This section includes effective conflict resolution skills, ways to foster healthy relationships, and tips to overcome relationship challenges.

5 step de-escalation technique

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Police Response to Persons Affected by Mental Illness

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Quick Breathing Exercise for Anxiety Guided

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Panic Attack Interventions- Guided

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De-Escalation Techniques using Mirror Neurons (principles work with all ages)

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Good Example of Successful De-Escalation

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Good Example of Successful Crisis Intervention

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De-Escalation Tips

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Quick Education on Psychosis

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What is Crisis Management

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Law enforcement officers are uniquely positioned to encounter crisis situations. This section includes resources for professionals who help others navigate crisis situations including de-escalation tips, effective crisis intervention, and quick techniques that can be used when needed most.

Thought of the Day "Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others." - Brene Brown

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Add your inspirational/motivational thoughts

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CopLine: Law Enforcement Hotline

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https://www.copline.org/

Code Green Campaign

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https://www.codegreencampaign.org/

First Responder Wellness Course

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https://firstresponderwellness.com

These local providers specialize in work with 1st Responders

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Resources for Individuals Experiencing Intimate Partner Violence (IPV/DV)

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Resources for Individuals who have experienced a Traumatic Brain Injury (TBI)

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Resources for Individuals Experiencing Homelessness

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Looking for resources for a specific population? Check here! It includes: Traumatic Brain Injury (TBI), Intimate Partner Violence (IPV/DV), and Homeless.

National Resource Directory

mmontgomery218 — 2024-05-08 16:57:47 UTC

Provides information about jobs, training, career resources, and unemployment benefits for transitioning service members, veterans, and military spouses. CareerOneStop offers resources targeted for a career changer, laid-off worker, worker with a criminal conviction, entry-level worker, older worker, young adult, workers with disabilities, business, career advisor, and credential seeker.

Dept of Labor Blog

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Articles and information on careers and career exploration from the Dept of Labor

CareerOneStop

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https://www.careeronestop.org/ Resources for career exploration, training, & jobs from the US Dept of Labor

Job Stress Factors Dispatchers Face

mmontgomery218 — 2024-05-08 17:09:28 UTC

This article looks at stressors dispatchers face on the job, which include: call volume/ workload, work, training, policy and procedure, stressful calls/ callers, responsibility, and subordinates.

Avoiding Burnout as a Dispatcher

mmontgomery218 — 2024-05-08 17:09:40 UTC

This article talks about the importance of avoiding burnout, which can be caused by prolonged stress. Dispatchers should utilize techniques such as practicing self care, limiting caffeine consumption, and practicing 'combat breathing,' which is explained under the Spiritual Wellness column. (You can also search for 'combat breathing' in the search bar!)

Smoking and Mental Health

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Smoking & Depression

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We all Experience Grief

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