Self-Care is being attentive to your overall physical, mental, emotional, and spiritual health and having an adequate plan to decompress and guard yourself.

The key to self-care is finding something that works for you, developing a multi-dimensional plan that incorporates the four main areas of influence. Find a way to unplug.

Examples: exercise, photography, painting, hiking, biking, spending time with family, etc.

Self-Care=Resilience

Resilience (American Psychological Association):

“The process of adapting well in the face of adversity, trauma, tragedy, threats or even significant sources of threat.”

The ability to bounce back from critical incidents/traumatic events, trauma, and hardship.

Learn new coping skills and apply them.

Resilience=Hardiness

Hardiness- A psychological concept made up of control, commitment, and challenge (Maddi, 2008).

Control or thought that one has influence over life events. Control is seeing that your actions make a difference in the results that follow-what you do affects the outcome.

Commitment or strong sense of being involved in one’s life, relationships, self and activities. Commitment is seeing that life is meaningful and worthwhile, despite the pain and hardship.

Challenge or ability to experience stressful and adverse events as challenges. Challenge is seeing changes and disruptions (challenges) in life as opportunities to learn and grow.

Hardiness=Ability to Thrive & Survive

Controlled Breathing-3-4 second inhale, 3-4 seconds hold, 3-4 second exhale. Repeat.

Muscle Relaxation-start at your feet and work all the way to your head. Focus on each muscle group-tense/constrict for 5-6 seconds and release.

Exercise

Adequate Amount of Sleep

Physiological & Psychological Benefits of Exercise (Paleg & Jongsma, 2015)

Rapid metabolism of excess adrenaline and thyroxin in the bloodstream.

Enhanced oxygenation of the blood and brain leading to improved concentration.

Production of endorphins.

Reduced insomnia.

Increased feelings of well-being.

Reduced depression.

Books written by Law Enforcement Officers for Law Enforcement Officers.

Occupation Under Siege: Resolving Mental Health Crisis in Police Work by John Violenti

The Power Manual: A Step-by-Step Guide to Improving Police Officer Wellness, Ethics, and Resilience by Daniel M. Blumberg, Konstantinos Papazoglou, and Michael D. Schlosser

Unbreakable: Lesson Learned From Real Cop Stories to Build Resiliency and Mental Toughness by Nate Boggs