Wellness Toolkit

Resources Available Across the Web

Education

• Learning about our Window of Tolerance
• My Circle of Control
• Things I Worry About
• Bite-Size Well-Being Video Series
• Well-being Webinar Series Recordings
• Well-being Tools
• Feelings Wheel
• Feelings Wheel (Interactive)

Apps

• The Four Elements Exercise | Voice Option 1 | Voice Option 2
• A Meditation for Grounding
• Pathways to Self-Regulation
• Progressive Muscle Relaxation
• The RAIN of Self-Compassion Meditation
• Grounding Tools for Detaching from Emotional Pain

Mindfulness Activities

• Body Scan
• Common Errors in Thinking
• Embodying Love Visualization
• G.L.A.D. Technique
• Judgment vs. Curiosity: Mindfulness Worksheet
• Loving-Kindness
• Mindful Acceptance
• Mindful Pause Sessions 
• Mindfulness of Breath, Body, Sounds, and Thoughts
• Tai Chi Break - 6 min
• Three-Minute Breathing Space
• Two Interventions to Foster Positive Change

Breathing Activities

• 4-7-8 Breath Relaxation Exercise | Video
• Box Breathing Tool
• Deep Breathing to Reduce Stress - 5 Mins a Day
• Mindful Deep Breathing

Thinking & Behavioral Skills

• 5 Ways to Power Your Performance with Optimism
• Checklist of Cognitive Distortions & How to Manage Them
• Cognitive Behavioral Tools for Stress Management
• Cognitive Distortions Worksheet
• Dialectical Behavioral Therapy (DBT) Skills
• DBT Crisis Survival Skills (videos)
• Distress Tolerance Skills
• Deskercise! 20 Ways to Get Moving While you Work
• Getting out of Thinking Traps
• The Journal of Ritual Reflection
• More Joy - Scientifically proven micro-actions that you can practice daily
• Reframe Health Lab

• Values (an ACT approach)

Talks & Articles

• I Think I Have PTSD Symptoms: What is PTSD? Healthy Balance
• Joy by Abby Palko
• Positive Conversations with Dr. Rick Hanson
• The Power of Vulnerability with Brene Brown
• Racism Recovery Plan

Tips

• 5 Tips to Turn Around a Stressful Day - Mental Health First Aid
• Central Virginia Clinicians of Color Self-Care Tip Sheet
• How to Make Stress Your Friend
• Resilience in Health Care
• Resources for Chronic Pain (from Mark Grant, MA, MAPs - Pain Control with EMDR)
• Stress First Aid

Self-Compassion

• How to Practice Self-Compassion
• Six Science-Based Self-Compassion Exercises
• General Self-Compassion Break [5 minutes]
• Compassion with Equanimity [6 minutes]
• Soles of the Feet [5 minutes]
• Tender Self-Compassion:
  • To SOOTHE Myself Physically: Warm Bath, Cup of Tea, Get a Massage
  • To COMFORT Myself Emotionally: Have a Good Cry, Pet the Dog, Listen to Music
  • To VALIDATE Myself: Journal, Artwork, Connect with my Community
• Fierce Self-Compassion:
  • To PROTECT Myself: Say "No," Leave the Scene, Learn Self-Defense
  • To PROVIDE for Myself: Say "Yes" to my Needs and Values, Do What I Love, Try Something New
  • To MOTIVATE myself: Remember Past Successes, Use Encouraging Words, Find a Coach