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Pray: Prayer can soothe the mind, reduce stress, and provide hope, helping ease anxiety and support emotional and physical recovery.

• Resource: VA Chaplain Services – Offers spiritual support for veterans.

  • Link: https://www.patientcare.va.gov/chaplain/[](https://www.patientcare.va.gov/chaplain/index.asp)

• Additional Resource: National Center for PTSD – Spiritual resources for trauma recovery.

  • Link: https://www.ptsd.va.gov/professional/treat/care/spirituality.asp

Practice Gratitude: Focusing on what you’re thankful for lifts mood, reduces depression, and promotes a positive outlook, aiding overall healing.

• Resource: Greater Good Science Center – Gratitude practices and benefits.

  • Link: https://greatergood.berkeley.edu/topic/gratitude

• Additional Resource: VA Whole Health – Gratitude exercises for veterans.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/gratitude.asp

Get Sun in Your Eyes in the Morning: Morning sunlight regulates sleep, boosts mood, and increases energy by balancing hormones like serotonin.

• Resource: National Institute of Mental Health – Circadian rhythms and light.

  • Link: https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder

• Additional Resource: Harvard Health – Sunlight and mental health.

  • Link: https://www.health.harvard.edu/mind-and-mood/the-power-of-sunlight-on-your-mood

Ground with the Earth: Walking barefoot on natural surfaces reduces stress, improves sleep, and may lower inflammation through earth’s energy.

• Resource: Healthline – Grounding benefits and techniques.

  • Link: https://www.healthline.com/health/grounding[](https://www.healthline.com/health/grounding)

• Additional Resource: National Institutes of Health – Grounding research.

  • Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/

Breathwork: Slow, deep breathing calms the nervous system, reduces anxiety, and improves focus, supporting mental and physical health.

• Resource: VA Whole Health – Guided breathing exercises.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/breathing-exercises.asp

• Additional Resource: American Lung Association – Breathing techniques.

  • Link: https://www.lung.org/lung-health-diseases/wellness/breathing-exercises

Drink Plenty of Living Spring Water – Stay Hydrated: Staying hydrated supports brain function, energy, and detoxification, helping the body heal.  Avoid tap water.

• Find a FREE Spring

  • Link: www.FindASpring.org

• Additional Resource: Mayo Clinic – Hydration tips.

  • Link: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Listen to 444Hz Music – Key of David: This calming frequency may promote relaxation and emotional balance, easing stress and mental tension.

• Resource: YouTube – 444Hz music playlists (use trusted channels).

  • Link: https://www.youtube.com/results?search_query=444hz+music

• Additional Resource: Insight Timer – Free 444Hz meditation music.

  • Link: https://insighttimer.com/search/444hz

Sweat in Sauna or Hot Bath: Sweating aids detoxification, improves circulation, and relaxes muscles, reducing pain and stress.  Many local YMCAs and gyms have saunas.  If you don't have access to a sauna, take hot baths regularly.  Adding epsom salt helps too.

• Resource: Mayo Clinic – Sauna health benefits.

  • Link: https://www.mayoclinic.org/healthy-lifestyle/health-fitness/expert-answers/sauna/faq-20058233[](https://vacommunitycare.com/)

• Additional Resource: Harvard Health – Sauna and health benefits.

  • Link: https://www.health.harvard.edu/staying-healthy/saunas-and-your-health

End Shower with Cold Water or Cold Plunge: Cold exposure boosts mood, reduces inflammation, and energizes the body by stimulating circulation.

• Resource: Healthline – Cold shower benefits.

  • Link: https://www.healthline.com/health/cold-shower-benefits[](https://www.healthline.com/health/body-scan-meditation)

• Additional Resource: Cleveland Clinic – Cold therapy benefits.

  • Link: https://www.health.clevelandclinic.org/cold-therapy

Exercise: Regular movement releases feel-good chemicals, strengthens the body, and reduces depression, anxiety, and pain.

• Resource: VA MOVE! Program – Veteran exercise programs.

  • Link: https://www.move.va.gov/[](https://www.va.gov/southern-nevada-health-care/programs/whole-health-offerings/)

• Additional Resource: American Heart Association – Exercise benefits.

  • Link: https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing

Intermittent Fasting: Eating within a time window can improve metabolism, reduce inflammation, and support brain health.

• Resource: Johns Hopkins – Intermittent fasting guide.

  • Link: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting[](https://www.va.gov/greater-los-angeles-health-care/programs/whole-health/)

• Additional Resource: VA Nutrition – Fasting considerations.

  • Link: https://www.nutrition.va.gov/docs/UpdatedPatientEd/IntermittentFasting.pdf

Prayer & Fasting: Combining prayer and fasting enhances spiritual connection, reduces stress, and supports physical detoxification.

• Resource: VA Chaplain Services – Spiritual guidance.

  • Link: https://www.patientcare.va.gov/chaplain/[](https://www.patientcare.va.gov/chaplain/index.asp)

• Additional Resource: National Center for Complementary and Integrative Health – Fasting and spirituality.

  • Link: https://www.nccih.nih.gov/health/fasting

Rebounding – Jumping on Trampoline: Gentle bouncing improves circulation, supports detoxification, and boosts mood through low-impact exercise.

• Resource: Healthline – Rebounding benefits.

  • Link: https://www.healthline.com/health/exercise-fitness/rebounding[](https://pubmed.ncbi.nlm.nih.gov/38312441/)

• Additional Resource: NASA – Rebounding research.

  • Link: https://www.ncbi.nlm.nih.gov/pubmed/1571923

Avoid Toxins: Limiting exposure to chemicals in food, air, or products reduces the body’s toxic load, supporting healing.​

• Resource: Environmental Working Group.  Learn what’s really in your personal care products.

  • ​www.ewg.org/skindeep/

• Resource: EPA – Reducing environmental toxins.

  • Link: https://www.epa.gov/environmental-topics/healthier-buildings-healthier-people[](https://www.va.gov/WHOLEHEALTH/professional-resources/clinician-tools/cih.asp)

• Additional Resource: ATSDR – Toxin exposure reduction (VA-related).

  • Link: https://www.atsdr.cdc.gov/veterans/toxic_exposure.html

Go for a Walk: Walking boosts mood, improves heart health, and reduces stress, offering gentle exercise for recovery.

• Resource: American Heart Association – Walking benefits.

  • Link: https://www.heart.org/en/healthy-living/fitness/walking[](https://www.va.gov/health/ourdoctors.asp)

• Additional Resource: VA Whole Health – Walking programs.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/walking.asp

Spend Time in Nature: Being outdoors lowers stress, improves mood, and promotes relaxation, aiding trauma recovery.

• Resource: National Park Service – Health benefits of parks.

  • Link: https://www.nps.gov/subjects/healthandsafety/health-benefits-of-parks.htm[](https://www.patientcare.va.gov/chaplain/index.asp)

• Additional Resource: VA Recreation Therapy – Nature-based activities.

  • Link: https://www.va.gov/health/recreation-therapy.asp

Sit by a River or creek: The calming sound and sight of water reduces anxiety and promotes mindfulness, supporting emotional healing.

• Resource: American Psychological Association – Nature and mental health.

  • Link: https://www.apa.org/monitor/2020/04/nurtured-nature[](https://www.va.gov/wholehealth/)

• Additional Resource: Blue Mind Science – Water and well-being.

  • Link: https://www.bluemind.world/

Eat Healthy: Nutrient-rich foods like fruit, vegetables, meat, and whole grains support brain function, reduce inflammation, and promote healing.

• Resource: VA Nutrition Resources – Healthy eating guides.

  • Link: https://www.nutrition.va.gov/[](https://www.va.gov/houston-health-care/programs/whole-health/)

• Additional Resource: USDA MyPlate – Nutrition for veterans.

  • Link: https://www.myplate.gov/resources/veterans

Forage for Wild Medicinal Edible Plants: Gathering safe wild plants provides nutrients and connects you with nature, supporting health.  We have a separate webpage of information about foraging HERE.

• Resource: Wild Edibles – Foraging guide.

  • Link: https://www.wildedible.com/[](https://www.va.gov/health/landing_clinical.asp)

• Additional Resource: National Audubon Society – Foraging safety.

  • Link: https://www.audubon.org/news/how-forage-wild-foods-safely

Read the Bible – Free Bible App: Scripture reading offers comfort, hope, and purpose, supporting emotional and spiritual healing.

• Resource: YouVersion Bible App – Free devotionals.

  • Link: https://www.youversion.com/the-bible-app/[](https://www.va.gov/salt-lake-city-health-care/programs/whole-health/)

• Additional Resource: Bible Gateway – Free online Bible.

  • Link: https://www.biblegateway.com/

Read a Book – Library: Reading reduces stress, improves focus, and stimulates the mind, aiding mental health recovery.

• Resource: Library of Congress – Veterans resources.

  • Link: https://www.loc.gov/vets/[](https://www.healthline.com/health/meditation-online)

• Additional Resource: VA Library Services – Free reading materials.

  • Link: https://www.va.gov/library-services.asp

Journal: Writing thoughts and feelings helps process trauma, reduces stress, and improves mental clarity.

• Resource: VA Whole Health – Journaling tips.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/journaling.asp[](https://www.healthline.com/health/mind-body/spiritual-meditation)

• Additional Resource: University of Rochester – Journaling for mental health.

  • Link: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4552

Get Sun on Your Skin – Vitamin D: Sun exposure boosts vitamin D, improving mood, immunity, and bone health.

• Resource: National Institutes of Health – Vitamin D facts.

  • Link: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/[](https://www.va.gov/southern-nevada-health-care/programs/whole-health-offerings/)

• Additional Resource: Mayo Clinic – Vitamin D and health.

  • Link: https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

Self-Love: Practicing kindness toward yourself, like positive self-talk or self-care, boosts confidence, reduces stress, and supports emotional healing from trauma.

• Resource: VA Whole Health – Self-compassion for veterans.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/self-compassion.asp

  • Additional Resource: National Alliance on Mental Illness (NAMI) – Building self-esteem. 

  • Link: https://www.nami.org/your-journey/individuals-with-mental-illness/strengthening-your-self-esteem/

EFT Tapping: Tapping on specific body points while addressing emotions reduces anxiety, stress, and PTSD symptoms.

• Resource: The Tapping Solution – Free EFT tutorials.

  • Link: https://www.thetappingsolution.com/[](https://www.socialwork.va.gov/ACP-GV_Site_Leads.asp)

• Additional Resource: VA Whole Health – EFT for veterans.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/eft-tapping.asp

Connect Socially: Building relationships reduces isolation, boosts mood, and fosters a sense of belonging.

• Resource: VA Peer Support – Veteran peer programs.

  • Link: https://www.mentalhealth.va.gov/peer-support.asp

• Additional Resource: Vet Centers – Community support for veterans.

  • Link: https://www.vetcenter.va.gov/

Meditation: Sitting quietly and focusing the mind calms the nervous system, reduces anxiety, and improves mental clarity, aiding trauma and stress recovery.

• ​Resource: VA Whole Health – Meditation for veterans.

  • ​Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/meditation.asp

• Additional Resource: UCLA Health – Free guided meditations.

  • ​Link: https://www.uclahealth.org/marc/free-guided-meditations

Watch the Sunset: Observing a sunset promotes mindfulness, reduces stress, and inspires calm.

• Resource: Greater Good Science Center – Mindfulness practices.

  • Link: https://greatergood.berkeley.edu/topic/mindfulness

• Additional Resource: VA Whole Health – Mindfulness for veterans.

  • Link: https://www.va.gov/WHOLEHEALTH/veteran-resources/mindfulness.asp

Prioritize Sleep: Quality sleep repairs the body, improves mood, and enhances brain function, crucial for healing.

• Resource: VA Sleep Resources – Sleep improvement tips.

  • Link: https://www.mentalhealth.va.gov/sleep.asp

• Additional Resource: National Sleep Foundation – Sleep health.

  • Link: https://www.sleepfoundation.org/