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Wellness for You

Wellness for You

By Toni Gonzalez
Wellness for you is about helping First Responders with daily, mindful, stress management tips. I have been a police officer for 23 years and I know how stress affects us. Stress can pile up and cause some serious issues. That is the reason I decided to make stress relieving for first responders my passion. I share tips, meditations, breathing techniques and more. Stay safe friends. Please like, share, & subscribe.
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Episode 156: Music, meditation and a combination.
How do you feel stress in your body? I talk about the different styles, some tips, and more. Stay safe friends💙🌻
July 12, 2021
Episode 155: The body is where it’s at.
So excited to add more tips and longer access in the group. I am sharing that in this episode. Stay safe friends.
July 5, 2021
Episode 154: The beauty of your body.
Our body gives us signs. We must listen to it. Dr. Eva Selhaub talks about this in her book, This week I will share tips, resources and more at Mindfulness for First Responders. Stay safe 💙🌻
June 28, 2021
Episode 153: Carl Bartlett Jr. Interview
I had the pleasure of speaking to Carl about his music, the benefits of music and how easy it is to do. Carl’s music is available on his website Stay safe friends.
June 14, 2021
Episode 152: Do it your way.
It’s okay to do it your way. It doesn’t have to look like everyone else’s way. For more inspiration check out Gabrielle Bernstein’s book, Miracles Now. Stay safe friends.
June 6, 2021
Episode 151: Freeing thoughts
This practice is a great one and it helps with relieving stress. The Stress Management Handbook by Eva Selhaub, MD. Stay safe friends.
May 24, 2021
Episode 150: Do it for yourself.
Taking care of yourself is super important and by starting your day out with YOU. It makes a huge difference. Stay safe friends.
May 20, 2021
Episode 149: Redirecting stress
Feeling stressed? Get up and move. This will help redirect it. Stay safe friends
April 25, 2021
Episode 148: It’s whatever you want it to be.
Meditation and breathing are my favorite ways to relieve stress. You can do this too but it doesn’t have to be my way. You can make it your own style. Stay safe friends💙🌻
April 17, 2021
Episode 147: Sitting in silence.
This is something that has helped me so much abs it’s a great way to relieve your stress. Stay safe friends.
March 29, 2021
Episode 146: Monday’s tip.
I can’t stop sharing these tips with you. Why not share something that can help you or make it easier. Stay safe friends.
March 15, 2021
Episode 145: Are you listening?
We often ignore signs and we often feel like asking for help means we are weak. Not true. Asking for help is a sign of strength. Stay safe friends.
March 10, 2021
Episode 144: Feeling stress in your body.
How do you relieve your stress? Do you know what your stress style is? If you don’t that’s ok. I share some tips here if you feel stress in your body. Stay safe friends.
March 8, 2021
Episode 143: Your thoughts.
I often feel like these can stop us from moving forward. I share a tip or two. Stay safe friends.
March 4, 2021
Episode 142: Linking stress with food and breathing.
I didn’t always think that stress had anything to do with how I felt, let alone link it to my stomach issues. I share some information from Dr. Belisa Vranich’s book Breathe and more. Stay safe friends 💙🌻
February 23, 2021
Episode 141: Winning with music 🎶
Listening to music is one of the easiest ways to feel better and release stress. Though you’ve heard it before, this is a great reminder to use it. Stay safe friends 💙🌻👮🏻‍♀️
February 17, 2021
Episode 140: Time to check-in
It’s so important to listen to your body. Seriously, listen to what it’s telling you. I will be talking about all the things we can do and the resources available to you. Stay safe friends.
January 31, 2021
Episode 139: Benefits of using your breath
In this episode I talk about using your breath to help you relieve stress and also to meditate to focus on you. Stay safe friends.
January 25, 2021
Episode 138: My daily meditation
I often worry about things I can’t control. That is why I created this meditation for myself to help release it. Stay safe friends 🌻💙👮🏻‍♀️
January 16, 2021
Episode 137: Catching your breath
Stuck in traffic? Having a day? No problem. Try this. Stay safe friends.
January 14, 2021
Episode 136: Loss and focus
This is tough one and not talking about it doesn’t make it go away. I am sharing how I focus on certain things to help me deal with loss. Stay safe friends.
January 5, 2021
Episode 135: Get up and move today
This week I’m talking about one of my favorite books that has helped me jump into action with a simple technique. Stay safe friends🌻💙
December 27, 2020
Episode 134: Carry this with you.
You know those pictures you took while on vacation! Yes those pics. I want you to carry them with you to help you relieve your stress. I’m going to share tips this week st Mindfulness for First Responders and I am sharing one Quick tip today. Stay safe friends💙🌻
December 7, 2020
Episode 133: Thanksgiving week
Gratitude can shift your mood. Really it can. I share my favorite way to do this and more this week. Stay safe 🌻💙
November 23, 2020
Episode 132: Wellness Guide week 3
This week I am asking you what are you doing for yourself. No really this is a good question. It’s easy to do things for everyone else and skip what we need. Make sure you list the things you want to do DAILY, and do at least one. Stay safe friends.
November 10, 2020
Episode 131: Wellness Guide & tips
I am sharing some tips from the Mindfulness for First Responders group. It’s always about you and wellness. It really is!!! The wellness guide I created is the focus for the next few weeks to help focus on taking better care of yourself. Stay safe friends.
November 4, 2020
Episode 130: Interview with Retired Det. Dave
Each person has a reason, a story, something that takes them to a place. Listen to this amazing story and the power to overcome obstacles. Thanks Dave.
October 27, 2020
Episode 129: Retired Detective Pam
Each story is filled with experience, and the time that went into a career that touched many lives. Love this lady. She’s good at what she does. Thanks Pam💙🌻
October 20, 2020
Episode 128: Being aware
Noticing how you are feeling and doing something to feel better. Please do something daily to relieve your stress. Stay safe friends💙🌻
October 15, 2020
Episode 127: Interview with Retired Capt. Jerry
Jerry gave many years of his life to recruits, his officers and his family. An amazing man and mentor. Thanks Jerry.
October 14, 2020
Episode 126: Interview with Retired Sgt. Frank
It was great talking to Frank about the job and going down memory lane. He shared great advice but the one that resonated with me was driving home, decompressing and releasing the days stress in the car. Stay safe friends.
October 6, 2020
Episode 125: Interview with Detective Sgt. John
It doesn’t matter how many years have passed, the memories of the job live in us. This interview was real, raw, and from the heart. Through our technical difficulties we were able to connect. Thank you so much for all your years of service. Stay safe friends.
October 1, 2020
Episode 124: Sleep and gratitude.
I share a tip that is super easy to do and can help you fall asleep. As always please get checked out by your doctor to make sure there’s nothing going on. Stay safe friends💙🌻
September 28, 2020
Episode 123: Retired Det. Scott
Our health and this job is a serious subject. Scott talks about the job, his experience with his health and great advice. Stay safe friends.
September 25, 2020
Episode 122: A Quick Reminder.
Times can be tough especially now. It’s important to take time to relieve your stress. Please do something daily. Stay safe 💙🌻
September 18, 2020
Episode 121: A talk with Lt. John
A career full of triumphs, crazy days, and struggle. Lt. John was honest about the things he dealt with and how this job had something to do with it. Please do something daily friends. Stay safe💙🌻
September 15, 2020
Episode 120: Retired Lt. Tom Shea.
20 years in law enforcement and a veteran. The insight and solutions are worth a listen. A great man and he is a published author, 115 Proven Ways to Dramatically Improve your agency, your officers & your leadership available on Stay safe friends. Please like, share, & subscribe💙🌻
September 8, 2020
Episode 119: Dealing with difficult people, tips, and more
Difficult people come in different shapes, sizes, and any job. This happens to us all. I share tips, strategies, and more this week. Please do something daily to relieve your stress. Stay safe friends. Don’t forget to tune into Mindfulness for First Responders for daily inspiration. 💙🌻
September 7, 2020
Episode 118: Interview with Retired Lt. Charlie
Life takes us on different journeys in law enforcement but the end goal is the same. To protect and serve. Thank you Charlie for all your years of service.
September 2, 2020
Episode 117: Interview with Retired Det. Sgt. Juan
Life in this job can be hectic. Juan talks about what he did, how he talked about it and what helped him. He’s a great man and it was an honor talking to him. Please reach out to On Time Driving if you are in the Tri-state area. Stay safe friends.
August 26, 2020
Episode 116: What are you saying to yourself?
Stress is not only caused by what we do daily. It is also caused by what we say. Our internal dialogue. This week I will be sharing tips, facts, and other things to help is deal with stress. Please do something daily to relieve your stress. Stay safe 💙🌻
August 24, 2020
Episode 115: Take a picture with you.
This week I’m sharing another tip on helping you reduce your stress. This one is super easy and you are probably already doing it. Please do something daily to relieve your stress. Stay safe out there.
August 17, 2020
Episode 114: Dancing & Moving your body to help relieve your stress.
This week I am sharing tips and information on the benefits of moving your body. You can dance, walk, run, or do whatever you want. Stay safe friends.
July 29, 2020
Episode 113: Write these down.
This week I am sharing ways to not only relieve your stress but also ways to help you being the focus back to you. I love how easy these are to do and you can do them anywhere. Stay safe friends.
July 20, 2020
Episode 112: Letting go of regret.
This week I share some tips on releasing regret and a few other tips. Please do something daily to relieve your stress. Stay safe friends.
July 6, 2020
Episode 111: It’s been tough. How are you?
It’s not easy asking for help or talking about how you feel. Though it isn’t easy, I want to encourage you to talk it out and don’t do it alone. Please do something daily to relieve your stress. Stay safe friends.
June 22, 2020
Episode 110: My method of relaxing.
I use this method to help me focus and purge those feelings that got me stressed. Please remember to reach out and ask for help if you need it. No shame in that at all. Stay safe friends.
June 15, 2020
Episode 109: Planning your stress relief
This week I am talking about passion planning, relieving your stress and more. Remember to schedule your physicals and I want to share these great resources 1-866-COP2COP & 1-800-COPLINE. Stay safe💙
June 8, 2020
Episode 108: Task #1...You!
This week I’m talking about how to get you focused on doing things for yourself to help you relieve your stress. Stay safe.
June 1, 2020
Episode 107: Is stress messing with your gut? does something to your body. It does something to your stomach. Man do I know it. This week I’m talking about tips, different ways to deal with this, and bringing a special guest on. Make sure to head over to Mindfulness for First Responders on Facebook. Stay safe.
May 25, 2020
Episode 106: Grab your phone and try this.
Taking deep breaths throughout your day doesn’t have to be a tough task. Try this tip and use your breaths to relax. Stay safe out there.
May 19, 2020
Episode 105: You can use music to relieve your stress
It’s so easy to create a playlist and to use it daily to help you relieve your stress. I can’t wait to share more tips this week with you. Stay safe friends.
May 4, 2020
Episode 104: You must make time for yourself.
This week I am talking to you about making time for yourself. can be difficult at times or make you feel guilty. But it all starts with you. Be safe out there.
April 27, 2020
Episode 103: You must press pause.
Every now and then we must be reminded to press pause. This is a quick reminder that you are super important. Stay safe friends.
April 19, 2020
Episode 102:Mindful eating and stress.
Stress can do a number on us. Especially on our good choices and reaching for the easiest choices. Please do something daily for yourself. Stay safe out there💙🙌
April 13, 2020
Episode 101: This will make you smile.
What are you grateful for? If you stop to think of things you are grateful for, it will shift your mood for sure. Try writing down at least 5 things you are grateful for. I share some tips from Awaken your inner fire Stay safe friends.
April 3, 2020
Episode 100: This is a great stress relieving tip.
Exercise can help you feel good and relieve your stress. Being stuck at home doesn’t mean we let stress take over. If you don’t want to leave your house you can find workouts on YouTube. I love popsugar. Check out for more in stress management. Stay safe friends.
March 25, 2020
Episode 99: Toni & Diana chat about breathing.
Diana Delgado and I talk about how stress affects us, how our breath can help us relieve our stress and a meditation. Stay safe friends.
March 21, 2020
Episode 98: Supporting our community.
This is my Zoom group recording and meeting with Mindfulness for First Responders. It was great to sure tips and support. I shred a meditation from Real world mindfulness for beginners by Brenda Salgado. Please be safe out there.
March 20, 2020
Episode 97: Take a breath meditation
It’s been a stressful few days for everyone in the world. I want to remind you to take care of yourself. Stop acknowledge whatever you are going through. Take a breath. You can find more meditations in this amazing book Practical Meditations https://Amé Stay safe friends.
March 18, 2020
Episode 96: Friday’s check-in and recap.
I am sharing tips on how to relax and the week’s recap. Please do something daily to relieve your stress. Stay safe out there friends.
March 13, 2020
Episode 95: Stop And give yourself some credit.
We are always on the go and reaching for more. Today I ask you to give yourself credit for all you’ve done and take a deep breath. Please do something daily to relieve your stress. Stay safe out there. For more tips check out Breathe Love. Wellness. Kindness. Mindfulness. Inspiration.
March 8, 2020
Episode 94: Finding your community.
I often say that if you need support find the people that will help uplift you. That is something that I feel passionately about and that is creating community. Please do something daily to relieve your stress. Stay safe out there.
March 2, 2020
Episode 93: Listen to music to boost your mood.
Music has a way of making you feel better. Set you your playlist and get jamming to your favorite songs. Stay safe friends.
February 24, 2020
Episode 92: Friday’s check-in & Recap
Reconnect with yourself and find ways to relieve your stress. I share a meditation with you from the Practical Mediration book by Giovanni Dienstmann. Stay safe friends.
February 22, 2020
Episode 91: Friday’s check-in & Recap
What are you doing for yourself today? This check-in & recap is all about tips, how to get started, and changing your focus. Stay safe friends.
February 14, 2020
Episode 90: Meditation and all it’s benefits.
I love the benefits of this practice and how easy it is to add to your daily routine. You can always listen to my weekly Alexa flash briefing each week starting on Monday @ Wellness for you. Stay safe friends.
February 14, 2020
Episode 89: Get moving to relieve your stress.
I had many excuses as to why I couldn’t get exercise in. Yeah...those were all excuses. Moving your body can help you feel so much better and relieve your stress. I share some tips and a great book. Stay safe friends.
February 6, 2020
Episode 88: Be kind to yourself
It’s so important to be kind to yourself. Why? Because it all starts with you and you deserve it. Thank yourself and do something daily to relieve your stress. Stay safe friends.
February 2, 2020
Episode 87: Are you ready for your day?
Having a plan and being ready for the day can help us relieve our stress. Having your meals ready and healthy snacks can make a huge difference. I wrote a blog about it and you can read it at Stay safe friends.
January 24, 2020
Episode 86: Talking about stress with a First Responder.
It was great talking to Sergio and sharing our thoughts on how stress affects us. Stay safe friends
January 21, 2020
Episode 85: Stress induced habits
Our stress can sometimes cause us to reach for things that are unhealthy. We can also do these because we aren’t prepared for the day. I hope these tips help. Stay safe friends.
January 20, 2020
Episode 84: Do you hold your breath?
Have you ever noticed how you hold your breath when you are stressed or doing something? I have too. I share some tips, resources, and more in this episode. Take a deep breath and you will feel better. Stay safe friends.
January 16, 2020
Episode 83 : Releasing stress and anger
I use these tips to help me relieve my stress. That is why I am sharing them with you. Grab a coloring books and color away your stress. Stay safe friends.
January 13, 2020
Episode 82: Using these meditations to relax and your breath.
You don’t have to be in a resort or a yoga studio to relax and find peace. You can do these anywhere. Stay safe friends, Meditation for relaxation by Adam O’Neill.
December 31, 2019
Episode 81: Be kind to yourself
Give yourself a break. Take your time. Do something to relieve your stress daily. Stay safe out there friends.
December 26, 2019
Episode 80: Stress affects sleep.
Our stressful days and jobs affect our sleep. I share some tips on how to get your sleep on and more. Stay safe friends.
December 16, 2019
Episode 79: Visualize your day
This practice is one of my favorites. The journal prompt is from one of my favorite books, The MindfulnessJournal by Scott & Davenport. Have an open mind and give it a try. Stay safe friends.
December 10, 2019
Episode 78: Interview with Jenn
Jenn was a police officer for almost 20 years. She speaks of the job, our calling, and her experiences. She’s an amazing woman with a ton of love.
December 2, 2019
Episode 77: I am grateful for...
Being grateful can help you reduce your stress, focus on all the good, and and feel good about yourself.
December 1, 2019
Episode 76: Stress and sugar. Not the best relationship.
If you are stressed or having a moment, reaching for sugar is not the best option. Having a plan and being prepared with healthy snacks may be the best option. Stay safe friends.
November 24, 2019
Episode 75:Interview with Stacey Trapanese
Stacey is a Reiki Master Practitioner And she talks about the benefits of healing and what Reiki can do for you. You can find her on Facebook at Enlightened Soul and on Instagram @Enlightenedsoul_healing.
November 13, 2019
Episode 74: Jumping into action and relieving your stress.
Mel Robbins’ 5 Second Rule is life changing. Why? She gets you to think of what you want to do and then counting backwards and doing it. When you think of one thing you want to do today, count backwards 5-4-3-2-1 and then do it. Stay safe friends.
November 10, 2019
Relax, release your stress with these two tips.
Using your breath, releasing the tension in your body with these tips. When you find you need a moment, try these exercises. They are amazing. You can find more information at Stay safe friends.
November 8, 2019
Episode 73: Focusing on you
Relax your body. Breathe deeply. These are super easy techniques you can do anywhere. Why? Because you deserve to feel great. There are great tips you can find in The Wellbeing Journal Creative Activities to Inspire. Please do something daily for yourself. Stay safe friends.
November 3, 2019
Episode 72: Using candles to relax.
This week’s recap is about using candles, aromatherapy, and your breath to relax. You can find many meditations in My pocket meditations by Meera Lester. Stay safe friends.
October 25, 2019
Episode 71: Thinking positively
This is such a great exercise and it is quick. Grab your journal and start writing. Our thoughts are powerful. Stay safe friends.
October 14, 2019
Episode 70: Being impatient can cause stress.
Impatience can cause stress and feelings of anger. In Real World Mindfulness for beginners it list ways to work through it and feel better. Please do something daily to relieve your stress. Stay safe.
October 13, 2019
Episode 69: Interview with a therapist
You know there’s no shame in talking to someone. As first responders we deal with many situations and sometimes we just need to release it. I talk with Stephanie Samuels from the Critical Incident Debriefing Center And creator of CopLine 1-800-COPLINE. I talk openly of therapy and how important it is to make yourself a priority. Stay safe friends.
October 7, 2019
Episode 68: Journaling and meditation to relieve your stress.
This practice is one of my favorites. I share some useful tips from It all starts with you and taking 20 minutes for yourself is the best way to start taking care of yourself. Stay safe friends.
October 2, 2019
Episode 67: walking meditation is easy to do. Let’s get started.
The guided meditation site is a great place to start and get some information on different types of meditations. I am sharing their walking meditation with you here today. This is something you can do in just five minutes. Please do something daily to relieve your stress. Stay safe out there.
September 26, 2019
Episode 66: Take a walk to feel better.
Walking is an awesome way to not only get dome exercise but also relieve your stress. Stay safe friends💙🌻
September 23, 2019
Episode 65: Do something daily to relieve your stress.
There are so many ways that you can relieve your stress and you can start right now. I talk about identifying your stress style and figuring out what will help you feel better. You can find that @wellnessforyoupage on Facebook. Make sure to schedule your physicals. Stay safe out there.
September 21, 2019
Episode 64: What truly matters.
It all starts with you. You are what matters. This a great meditation and you can set your timer for 20 minutes. Do something daily to relieve your stress. Stay safe friends.
September 17, 2019
Episode 63: The benefits of getting a physical.
Stress does some pretty horrible things to our body. That’s why it’s important to get a yearly physical. This can help you live a healthier life and catch things early. Please stay safe.
September 1, 2019
Episode 62: Replay week
I am sharing past tips, videos and more this week while I rest and recover. It's important to listen to our bodies and take care of ourselves. I will be sharing useful tips at www.itsmetoni, on Facebook at Wellness for you page. Stay safe friends💙🌻
August 26, 2019
Episode 61: Your daily routine & helpful tips to get started.
The day starts with YOU. Everything starts with you. This is why it's so important to take card of yourself daily and relieve your stress. I share some tips in this episode that will get you pumped. Stay safe friends💙🌻
August 19, 2019
Episode 60: Check-in, Recap & how gratitude helps reduce your stress.
Everyday I write down 5 things I am grateful for. This helps me focus on how I have a lot to be thankful for. This practice is known to help reduce your stress and it takes just minutes to do. So grab your journal or notebook and write out your list TODAY. Stay safe friends💙🌻
August 17, 2019
Episode 59: Gratitude can help you relieve your stress.
Writing down things you are grateful for daily can help you relieve your stress. This is something you can do when you first wake up of in the evening before going to bed. You fan find mofd information at Verywell mind. Stay safe friends.
August 11, 2019
Episode 58: Exercise and how it can help relieve your stress.
This week I talk about using exercise to relieve your stress. Something as simple as going for a walk can do amazing things for you. Schedule your physicals, schedule your exercise and schedule time for yourself. It all starts with you. Stay safe friends💙🌻
August 6, 2019
Episode 57: This tip is my favorite along with deep breaths.
Did you know that you can meditate simply by focusing on your breath? Yes! You can. You can also go for a walk and meditate. I hope you
July 30, 2019
Episode 56: Relaxation with meditation and stress relief.
Taking a short 5 minute walk can help you not only relieve your stress but also help you reboot. This is so simple and you can start doing it today. Stay safe friends.
July 28, 2019
Episode 55: stress & difficult people.
Dealing with difficult people at work can cause some stress. Finding ways to relieve that is inportant. I share a quick 2- minute relaxation at the end. Stay safe💙🌻. https://www.takingcharge.csh.
July 20, 2019
Episode 54: Stress & Energy
Getting your energy back even after a stressful day can be challenging. I share two easy tips you can do anywhere and at any time. Please take time for yourself daily and relieve that stress. It all starts with you. Stay safe out there. 5 minute Energy by Isadora Baum &
July 6, 2019
Episode 53: Stress can effect your energy and heres a cool tip.
Stress can cause anxiety and zap your energy levels. Carryinf a stress ball and can help relieve it. Stay safe friends Https:// & 5 minute Energy by Isadora Baum
June 30, 2019
Episode 52: Which stress style are you? How are you relieving it?
All three Stress styles can be relieved with meditation. This practice is as easy as paying attention to your breath and voila you are meditating. I share a quick meditation at the end and don’t forget to use your lavender essential oil. Stay safe friends.
June 23, 2019
Episode 51: Finding ways to relax and doing them now.
Your relaxation is important. You are important. It all starts with you. I share some tips here and a nice breathing exercise to help you relieve your stress. Stay safe out there.
June 18, 2019
Episode 50: Exercise helps relieve stress.
The benefits of exercise are amazing. There are so many ways to do this and I share a few tips here. I also share a mindfulness practice to help you relieve your stress from one of my favorite books, Real World Mindfulness for beginners by Brenda Salgado. As always please take care of yourself and stay safe.
June 15, 2019
Episode 49: Making a list of all you are grateful for.
Often times we get stressed about things we don’t have and don’t focus on all we do have. Today focus on all those wonderful things no matter how small they may be. Stay safe out there.
June 9, 2019
Episode 48: Interview with Ritchie
This guy wanted to share his story. He retired after 25 years and has a lot of wisdom to share. Never under estimate the power of friendship and talking to someone. Much 💙for this man. Stay safe friends.
June 6, 2019
Episode 47: Reducing stress with your breath.
Paying attention to your breath can help you relieve your stress and relax. Make sure to practice this technique daily and take care of yourself. Stay safe.
June 2, 2019
Episode 46: Sleep and stress
Are you getting enough sleep? If you are having trouble falling asleep relaxation techniques may help you calm your mind and body.
May 29, 2019
Episode 45: Stop, relax & breathe
Here are two exercises that are surely going to help you relax and relieve some stress. Stay safe out there
May 26, 2019
Episode 44: Breathing deeply and a quick two minute exercise to help you relax.
Breathing, breathing!!! Yes the best way to help relax you and bring you back to you. Https:// Stay safe out there.
May 25, 2019
Episode 43: Mind/body stress style
Mind/body stress style. Not only can you find something to relieve your stress physically but you can also meditate and focus on your breath.
May 21, 2019
Episode 42: Stop and relax. This is a perfect time to do it.
This exercise can help you relieve the tension in your body and help you relax. It’s important to find ways to relieve your stress. Https://
May 13, 2019
Episode 41: Weekly check-in & Recap.
This week’s tips are super easy, cost zero dollars and you can do them now.
May 10, 2019
Episode 40: It’s a daily operation.
Finding ways to relieve your stress is a daily operation. It’s an opportunity to take care of yourself and feel better. What are you doing today to relieve your stress?
May 9, 2019
Episode 39: Worry purge and go for a walk. Great way to relieve stress.
If you register stress in your mind, these are great ways to relieve your stress. Check out my article Identifying your stress style in law enforcement Stay safe out there.
May 6, 2019
Episode 38: Music is powerful and can help you relieve stress.
Get that playlist together with some of your favorite songs and crank up the volume. It can really help you relieve your stress and boost your mood.
April 30, 2019
Episode 37: Laughter is the best medicine
Laughter has many benefits and lowering your stress hormones is what it’s all about.
April 24, 2019
Episode 36: Weekly check-in & Recap. Meditation and stress.
Meditation is a great stress reliever. It can help you breathe better and release the tension in your body. Practice this daily or find a daily practice that will help you. Stay safe my friends.
April 19, 2019
Episode 35: Meditation and how it will help you relieve stress.
Meditation. I can’t say enough about this stress relieving practice. I share a guided meditation with you from My pocket mediations by Meera Lester.
April 16, 2019
Episode 34: Laugh a little more, it’s good for you.
Laughing is so good for you. It’s heart healthy and so full of powerful positive emotions. Research shows that laughing releases chemicals, such as nitric oxide, that relax blood vessels.
April 14, 2019
Episode 33: Stress and your heart
We all experience stress differently. It’s important to find ways to relieve your stress daily. I share a few tips with you here. Https://
April 9, 2019
Episode 32: Breathing to relax & relieve stress
How you breathe can help you relieve stress and feel better. Won’t you try it?
March 31, 2019
Episode 31
Just breathe. It’s free, you are already doing it, and you will feel better.
March 19, 2019
Episode 30: Accept yourself as you are.
Are you judging yourself by past mistakes and are they causing you stress? Accept yourself as you are and let go of the need to be perfect. Stay safe my friends.
March 10, 2019
Episode 29: Weekly recap & check-in
It’s so important to identify your stress style and then do things daily to feel better. It all starts with you.
March 8, 2019
Episode 28
Episode 28: How to meditate and adding some oils to help relax you.
February 24, 2019
Episode 27: Mindfulness in your life.
Have you given Mindfulness a chance. It sometimes seems boring, or you doubt it’s working. Ask yourself what you want to get out of it. Perhaps more quiet time, peace or relaxation.
February 19, 2019
Episode 26: Resist the rush
Are you rushing around and is it adding some kind of stress to your day? I am sharing some tips here and some journaling questions. Stay safe.
February 18, 2019
Episode 25: Press Pause, meditate and relax.
Press Pause book by Miranda Hersey is a great way to relax, unwind and devote some time to yourself. You deserve it.
February 16, 2019
Episode 24: Happy Love Yourself More Day.
It’s more than just a day to tell others how much you love them. It’s also a great opportunity for you to tell yourself how much you love yourself. It all starts with you. You are amazing and the most important person. Stay safe out there.
February 15, 2019
Episode 23: Meditation and mind wandering. It’s all good.
Don’t worry about your mind wandering. This article talks about why our minds wander and the benefits of meditation. Remember to do daily things to relieve stress and to help you reset. Stay safe.
February 9, 2019
Episode 22: Finding support and community
Finding people who uplift you and support you is so important. You don’t have to do it alone. Look for those people. Ask for help and don’t do it alone. Don’t let stress take control of your life. Stay safe
February 5, 2019
Episode 21: In this moment: Right now.
Enjoy this moment and take in all the beauty around you. Your life is today. Remember to relax your hands and to schedule time for yourself daily. For more tips go to
January 27, 2019
Episode 20: One small goal at a time.
Feeling overwhelmed can cause stress. Take one small goal and add it to your daily routine. It will help you feel less stressed. For weekly blogs and tips head on over to
January 26, 2019
Episode 19: Every time the phone rings
Take three deep breaths and relax. This is a great technique to use daily.
January 24, 2019
Episode 18: Feeling stress in your mind & body
Finding techniques to help you relieve stress is important. I’m sharing a few here with you. Practice taking care of yourself daily and please stay safe.
January 21, 2019
Episode 17: Weekly recap & check-in
This week I talked about tips on where to start, getting more sleep and about the 5 day experience. I hope you find these tips helpful. You can find more tips here:
January 18, 2019
Episode 16 Sleeping and taking care of yourself.
I share some helpful tips on getting some restful sleep and reminders on seeing a doctor for your yearly physical.
January 15, 2019
Episode 15: Where do you start?
It’s hard sometimes to start but with some helpful tips and motivation, you can do it. For more helpful tips come on over and check out this great 5 day course:
January 13, 2019
Episode 14: Using music to help you reduce stress.
Music has away to make you feel better. Make it a priority to create a go-to list for yourself and go to that when you need to destress. I have created a free 5 day course that is made to help you take better care of yourself. You can find it here:
January 11, 2019
Episode 13: Tips to relieve your stress, now.
How are you relieving your stress? Here are 3 tips to do today, that will help you feel better and take care of yourself. It all starts with you. Stay safe my friends.
January 8, 2019
Episode 12: What makes you happy? Why don’t we ask ourselves this question?
Ask yourself what makes you happy. Seriously! We ask everyone around us, we tend to everyone’s needs, but forget to ask ourselves, what makes us happy. Find what that is and do it. Take care of yourself, DAILY.
January 7, 2019
Episode 11. Give yourself a break and relax.
Give yourself a break. Don’t be so hard on yourself and know that sometimes you have to take a step back and reset. Live your life the way you want to. Remember to practice stress reduction tips daily and take care of yourself. For more tips head on over to:
January 1, 2019
Episode 10: If you can’t control it, let it go.
A huge form of stress is trying to control things that are simply out of your control. In life all we really can control is ourselves. You can control your thoughts, responses, your words and actions. You simply can’t control others. This mantra is amazing and will help you remember to let go of all of the things that are taking up your precious time.
December 27, 2018
Episode 9: Managing stress with exercise.
Imagine feeling better with simple movement. Regular exercise will help boost your mood, health and well-being. It will also help reduce tension. So amazing. Start moving today to feel better. Start with 10 minutes and take it step by step.
December 19, 2018
Episode 8: 5 easy tips to reset and beat stress today.
These 5 tips can help you beat stress and have a beat stress strategy. You can find my free 1 minute meditation here and more helpful tips:
December 16, 2018
Don’t hold onto things you can’t control.
Repeat this mantra three times; I release things that are no longer in my control. This mantra is from the book, My pocket Mantras by Tanaaz Chubb. Make sure you repeat this mantra three times.
December 14, 2018
Episode 7: Visualize your day
This is another great way to relieve stress and the benefits are enormous. Another mindful tool to add to your daily self-care routine. It all starts with you and you are awesome.
December 12, 2018
Episode 6: How stress changes our lives as First Responders and what we can do to make it better.
Join me as I share this interview with you with a First Responder. He had loads of stress and wasn’t managing it at all. He speaks openly about cancer, his anxiety and how he manages his stress now. He wants to help as many people as possible with his story. Thank you Rush.
December 9, 2018
Stop & breathe. You can do this anywhere.
It’s important to stop and breathe. Relax your body with each breath. Reset your body and mind, with this simple technique.
December 7, 2018
Counting to relieve stress.
This is another easy way to relieve stress, that is quick and easy. Remembering to take care of yourself daily and not waiting for a day off to do so. Practice this daily.
December 7, 2018
Episode 5: With every deep breath, you can relax.
Your breath can help you relax and help you release tension in your body. I love using this with my meditations and as a daily exercise to practice self-care. Take time for yourself every single day.
December 5, 2018
Episode 4: Release stress with this mantra.
Focus on your breath. Grab a pen and paper and write this amazing mantra down. This book is amazing. Pocket Mantras by Tanaaz Chubb. Take daily steps to take better care of yourself. Don’t wait for a day off. Do it today.
December 4, 2018
Episode 3: Doing things to feel less stressed & better.
Sometimes things show up and can cause total chaos. It’s important to take time daily to take care of ourselves even if it’s only five minutes. I found a great technique in the Mindfulness to go card deck by Dr. Jan Chozen Bays, MD. It’s all about looking up and looking around. I love what she wrote about opening up your field of vision and really taking a look. Amazing. Hope this helps💙🌻.
November 30, 2018
Episode 2: Quieting the mind
It’s important to do things daily that are going to make you feel better. This practice is amazing and has helped me immensely. Hope it also helps you.
November 21, 2018
Episode 1: Hitting the pause button.
In this episode I share the practice of just pausing. Sort of like when you pause a song you’re playing or a movie. It’s important to slow down and realize that it all starts with us. As a First responder for over 20 years, I know the importance of slowing down and taking time for myself.
November 20, 2018