Support your breath by:

• Slow down your breath and be mindful. Practice triangle breathing, click here to learn more.
• Exercise to increase your heart rate, improve circulation, and strengthen your lungs.
• Change air filters in your home and automobiles as recommended.
• Spend time outdoors in nature. Trees clean the air!
• Never impede someone else’s breathing.

Get enough water by:

• Know how much you should consume by your weight and age. Click here for calculator.
• Test your home water to make sure it is clean.
• Use water filtration systems.
• Try to avoid drinking out of plastic bottles which can contain harmful chemicals. Using glass or stainless steel is best.
• If you have a headache, try drinking a large glass of water and see if that helps.  You may be mildly dehydrated.

Get enough sleep by:

• Figure out how much sleep to get by your age: Infants = 12-16, toddlers = 11-14, preschoolers = 10-13, grade-schoolers = 9-12, teens = 8-10, and adults = 7-9
• Create a sleep routine. Wake up and go to bed within an hour of the same time every day.
• Make your bedroom and bed a comfortable place that support good rest.
• Avoid devices 2 hours before bedtime.
• If you find yourself having ruminating thoughts, try turning those worries or thoughts into blessings, wishes, or prayers.

Make good meal choices by:

• Eat a diet rich in vegetables, fruits, healthy fats, and proteins.
• Limit or avoid processed foods, artificial ingredients, unhealthy fats, and sugars.
• Skipping meals, consuming caffeine, or excess sugar intake all increase our stress hormone levels of cortisol.
• Become a food label reader! Pay special attention to the ingredients. If you don’t know what it is or can’t pronounce it, you probably shouldn’t be eating it!
• Discuss with your doctor about running tests to determine if you have any deficiencies that could be corrected through diet or supplementation.

Support your shelter needs by:

• Wearing proper attire based on the climate and weather.
• Make your home into a comfortable, peaceful place you enjoy being.
• If you do not feel safe in your home, contact 2-1-1 for support resources.
• Volunteer or donate to organizations and causes that support housing security for all.

• Learn about your attachment style and how it impacts you in interpersonal relationships through therapy or reading.
• Get involved and advocate for equal rights for all. Say something if you notice something that is unfair.
• Connect to your spiritual sense or a religious community.
• Practice activities that support connecting with your body, mind, and spirit in expressive ways such as dance, art, and music.
• Practice healthy boundaries. Give yourself permission to say no.
• Create predictability and order especially for children.
• Practice healthy touch and holding with those you feel safe.

• Seek productive ways to feel significant, not destructive.
• Question the kind of life you want to have and evaluate, plan, and take action. Be able to name your life purpose and give meaning to your life.
• Practice mindfulness and being in the moment. To notice you’re fully alive right now.
• Find someone or something to nurture such as a child, plant, or pet.
• Be vocal when others do things that you admire or find to be valuable contributions.
• Recognize others for their unique gifts and what makes them special and different.
• Be a choice maker. Use your personal power to exercise choice in your life. Be accountable to your choices.

• Listen to others. Try to understand them. Notice them and recognize them.
• Invite and include others into conversations, activities, and play.
• Get involved with new groups and hobbies.
• Practice kindness with yourself and others. Smile and greet strangers when out and about.
• Seek out connection. Volunteer. Join a support group.
• Ask for support when you need it.