WELLNESS
Health and Wellness resources for First Responders and their families.
How to Meditate – A Primer for Beginners
Author: Joel M. Evans
Meditation is a powerful relaxation tool to help relieve stress and promote presence of mind. This simple primer will teach you the basics of meditation, and how to get started using simple terms and techniques.
Guide on Shift Work
Date: September, 2008
A simple guide to shift work for both employers and employees, and how to manage your shift arrangements to promote work/life balance.
Eat Smart, Work Right for Shift Workers
Author: Shiftwork Services
Date: 2009
A guide to increasing your energy and improving your sleep patterns with smart food choices.
90 Day Physical Fitness Training
A 12 week physical preparation guide for those training for a career in the emergency services.
A Good Night’s Sleep
Author: Sleep Disorders Australia
Date: 2006
Not sleeping well? This fact sheet from Sleep Disorders Australia contains general information and advice about common sleep issues, and how you may be able to overcome them.
A Guide to Promoting Health and Wellbeing in the Workplace.
A guide to provide both businesses and workers with guidance on how to promote and implement physical activity and wellbeing initiatives in the workplace.
Common Reactions After Crime
Author: Victim Support Services
A concise fact sheet on emotional responses, physical reactions and looking after yourself following being a victim of crime.
Deep Breathing
Author: E. Bourne
Date: 2005
A quick reference guide to abdominal and calming breathing excercises to help manage stress and anxiety.
Effective Health and Wellbeing Programs
Date: 2010
Both employees and employers benefit from wellbeing programs and encouraging both healthy lifestyles andthriving organisational cultures. Learn more about supporting and implementing these programs in the work place.
Volunteering and Mental Health
A review of the benefits of volunteering on mental health and how working with a volunteer organisation can have positive mental and emotional outcomes.
Strategies to Manage Challenges for EMS Families
Author: Juliet M. Vogel, Alan J. Cohen, Mandy S. Habib, Barbara Johnson & Brian D. Massey
Date: 2005
A parenting survival guide for emergency medical services, and the difficulties of balancing a challenging career with a family.
The Health Benefits of Meditation and Being Mindful
Author: Dr Craig Hassed
A primer on the importance of meditation and mindfulness to improve performance and peace of mind.
Home First Aid Kit
Author: American College of Emergency Physicians
A brief guide to constructing a first aid kit for the home.
Healthier. Happier. Workplaces
Author: Queensland Government
A guide to making a case for your workplace employee benefits program.
The Health Effects of Shift Work
Date: April 12, 2010
An exploration of the links between shift work and various health conditions, including cancer and heart disease.
Everyday First Aid in the Home
Author: British Red Cross
A useful guide for some common at home medical emergencies.
Five Steps to Mindfulness
Author: Thich Nhat Hanh
Simple steps to enjoyable mindfulness practices to aid concentration and wellness.
Guide to Promoting Health & Wellbeing in the Workplace
Author: Healthier Work
Date: May, 2012
Workplace health promotion is not just about health education. It’s about fostering healthy workplace policies and supportive environments, enhancing positive social conditions, building personal skills and organisational resilience. In short, workplace health benefits all members of the organisation from top to bottom.
Implementing a Workplace Health and Wellbeing Program.
Author: Public Sector Management Office
A comprehensive guide to designing and implementing workplace health and wellbeing programs to improve productivity and welfare.
Managing Shiftwork – Health and Safety Guidance
Date: 2006
A guide to improving understanding of shift work and its impact on health and safety by providing advice on risk assessment, design of schedules, and measuring employees safety by reducing fatigue and managing risks.
Diaphragmatic Breathing
Author: Goldfried & Davison
Simple, effective breathing excercises to strengthen the diaphragm, improve respiratory health, and manage stress.
Mindfulness
Author: Jon Kabat-Zinn
Date: 2009
A secular beginner’s guide to using mindfulness in your everyday life to ground your thoughts and emotions.
Plain Language About Shiftwork
Author: Roger R. Rosa & Michael J Colligan
Date: July, 1997
A plain English guide to examining the pros and cons of shiftwork, and discussing them in an open and honest manner.
Relaxation and Relaxation Excercises
Author: Trauma Centre
When we are under stress, the body goes into survival mode, and changes gears to respond to percieved danger. Under certain circumstances, the body may be in a constant state of exhaustion from this response. This article provides useful advice on grounding and relaxation techniques for both the mind and the body.
Shift Work, Lifestyle and Health
Advice on all aspects of shift work, lifestyle and health, from nutrition and risk factors, to age and management of the bodies circadian rhythms.
Sleep Hygiene
Author: Sleep Disorders Australia
Date: 2012
Sleep hygiene is a term used to describe good sleeping habits. This short fact sheet will help you establish good sleep hygiene practices that will give yourself the best chance at a deep and refreshing sleep.
Relaxation Techniques
The body’s natural relaxation response is a powerful antidote to stress, but this antidote can be improved on greatly with simple yet effective techniques which anyone can practice.
Progressive Muscle Relaxation
One of the body’s reactions to fear and anxiety is muscle tension, leading to aches and pains, as well as feelings of exhaustion. This simple, one page fact sheet will guide you through the steps of progressive muscle relaxation and help you to manage the physical symptoms of fear and anxiety.
Stress & Stress Management
Author: Klinic Community Health Centre
Date: January, 2010
Stress is a fact of everyday life. When people reachout for help, they are often dealing with circumstances, situations and stressors in their lives which leave them feeling emotionally and physically overwhelmed. The information in this manual provides information and education about stress, its effects on the person, and the most popular stress management and relaxation techniques.
Guide to Self-Care
Author: Suicide Prevention Australia
Date: October 30, 2014
Self-care spans a full range of issues: physical, emotional, intellectual and spiritual. There is no formula for self care, but this checklist will help you assess your own self care plan, and where to start taking care of yourself.
Mental Wellness Tips to Maintain a Healthy Mind and Body
Author: The Mental Health Centre of Greater Manchester
Staying mentally and physically fit takes work, and requires an investment of time. This quick reference guide will get you started on the path to self care.
Good Sleep Habits
Author: Sleep Health Foundation
Date: 2011
A simple guide from the sleep Health Foundation on what makes good sleep habits.
Menopause and Sleep
Author: Sleep Health Foundation
Date: 2011
A simple guide to the important things to know about how menopause can effect sleep.
Insomnia Management Kit: Sleep, Facts and Hygiene
Author: Drug and Alcohol Services South Australia
A guide for patients to use in conjunction with GPs to help manage insomnia, and promote healthy sleeping habits.
Guide for Managing the Risk of Fatigue at Work
Author: Safe Work Australia
Date: November 2013
Responding to the immediate and intense stress of a singular traumatic event by identifying how critical incidents affect police officers, and what administrators and supervisors can do to help officers who are involved in these types of incidents.