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One Year Later: Acknowledging Post-Helene Trauma As WNC Communities Continue To Rebuild & Recover

One Year Later: Acknowledging Post-Helene Trauma As WNC Communities Continue To Rebuild & Recover

by | September 3, 2025 | Disaster Relief & Weather-Related Stress, Projects & Partnerships, Resources for Resilience

It’s hard to believe it’s been nearly a year since everything changed in Western North Carolina.

This September and October marks one year since Hurricane Helene swept through our mountain region, leaving behind a trail of destruction that reshaped lives, landscapes, and communities. Homes were lost, families displaced, and the emotional toll continues to ripple through our region.

For many, Helene wasn’t just a storm—it was a turning point.  A moment that divided life into “before” and “after.”

As we approach this anniversary, we pause to reflect—not just on what was lost, but on what has been rebuilt, and what still lies ahead.

 

As we mark 12 months since Hurricane Helene, we reflect on the challenges our community has faced. The storm brought uncertainty, hardship, and loss, but it also highlighted the immense strength and resilience within us all. Today, we remember the courage and kindness that helped us through the toughest moments and honor the spirit of connection that continues to move us forward.

 

Stories of Strength & Solidarity

Despite the hardships, the past year has also revealed the incredible strength of Appalachian communities. Neighbors have come together to clear debris, rebuild roads, and support one another through shared childcare, home repair, meal delivery, supply drives, and emotional care. So many people in our community showed up with resources to share, and most of all- open hearts.

These acts of solidarity are not just heartwarming—they are the foundation of our region’s recovery through mutual aid and community care.

While signs of renewal are visible—reopened highways, repaired homes, and returning businesses—many challenges remain. Funding gaps persist, especially in smaller rural towns in the 25 Helene-impacted counties. Environmental restoration is ongoing, and the economic impact on our region continues to unfold.

 

Our work continues. And so does our HOPE.

 

 

In this heart-felt roundtable discussion with WLOS in August of 2025, our Executive Director Ann DuPre Rogers,  offers listening and support for several WNC residents as they tell their story post-Helene.

Takeaways:

  • “One way to think about trauma is ‘too much, too fast.’ And certainly in the case of Helene, nobody could have been prepared for that.”
  • “Short-term emotional compartmentalization can help us get through the big overwhelming times but overtime, if we are having to push through and avoid processing those emotions can kinda get stuck in our bodies.”
  • “In the midst of crisis Fight Flight Freeze can be life-saving, but if we stay in those states for too long, that’s when it can take a toll on our health mentally and physically. Depression, anxiety, high blood pressure, headache. The effects can be physical or emotional, or both.”
  • “I feel like everybody I’ve talked to in Western North Carolina has survivor’s guilt- or ‘survivors grief’ if we want to think of it another way. No matter how bad someone had it, they immediately think, ‘it could have been worse’ or ‘I feel guilty because…’. And part of that comes from our incredible drive for connection and belonging. We  are so wired to care for each other, to help eachother, to compare stories, and hold other people’s pain. Let’s honor our sense of community and think of it that guilt as part of the grieving process.”
  • “As we’re going through the healing process, there will often be the times we do feel emotional and not so good. And we can have tenderness for those times, while asking ‘what is also true?’ And what is also true is the light, the hope, the healing, that we’re not alone, that we’re seen, we’re heard, we’re ok, that we are adjusting and adapting.  Both can be true.”

forget the Helene gratitude. I can let go of the grief, . I’m grateful that every morning I see the sun. I have a place that’s secure. My son is safe and happy. That’s all a blessing. Every day is about experiencing more of the grateful part.”

Nicole K. , WNC Resident

The Lingering Impact of Trauma

While damage can be repaired and debris can be cleaned up, the memories and the feelings stay with us and sometimes never go away.

The emotional aftermath of Helene is still deeply felt across our regions. For those who lost loved ones, homes, or livelihoods, recovery is not just about rebuilding structures—it’s about healing from trauma.

Anniversary or milestone dates of traumatic events are complex as these memories land in our bodies so many different ways. These events can stir up powerful emotions, sometimes unexpectedly. Mental health struggles, stress, anxiety, and even relapses in substance abuse are common during this time.

Remember, there is no right or wrong way to process and feel at this time. All feelings are normal:

  • Overwhelm
  • Grief/Sadness
  • Avoidance
  • Numbness
  • Shock, awe
  • A mix of all of this

May you find yourself honoring this date in whatever way that feels most aligned and truthful for you. Some nourishing ideas from our team include:

  • Cooking or baking
  • Volunteering
  • Nature hikes and meditation
  • Community events
  • Developing new grieving rituals and traditions

This crisis has shown us so many things: how much we rely on each other, how much we are capable of, and how strong we actually are.

Community Anniversary Events 

Many local organizations are coordinating events to commemorate the 1-year make since Helene. Whether you choose to honor the anniversary by attending a live music concert, a healing retreat, a support group, an educational training, or simply staying home with loved ones, there is a way for everyone in WNC to grieve, process and connect in this time.

Included in these lists are several offerings from Resources For Resilience™. We are proud to offer a variety of community-based programming leading up to Helene’s 1-year anniversary, and beyond!

 

WNC residents who are interested in community connection, practical tools, simple strategies and research-backed resources to help with the overwhelm and stress they may feel in response to Helene’s anniversary, we are offering the following trainings and workshops:

Interested participants may register for each event using the links above, or view our full event calendar: resourcesforesilience.org/events.

NOTE: Our programming is not intended as a replacement for professional mental health support. For immediate support and additional resources, please consult our trusted partners:

Remember, healing happens in community. Continue to share your stories and check in with your neighbors. And if you’re feeling overwhelmed, please know: you are not alone, and it’s okay to seek help. Even though it’s one year later, we want to remind everyone in Western North Carolina that support and resources are still available.

 

Looking Back

Last fall, the Resources for Resilience team immediately jumped into action after Helene, offering free support programming, sharing resources, and fielding local and national media queries. Over the coming weeks and months, our knowledgeable subject matter experts shared valuable guidance and information to support connection and healing for a wide variety of audiences both here in WNC, and across the nation.

For example, our Director of Resiliency Education, Katie Goetz, spoke with FEMA about how events like Hurricane Helene can jolt our nervous systems – and how our natural responses, whether amped up or shut down, are completely normal.

In 2025, the RFR team was called to participate in several impactful interviews regarding Helene response and recovery:

MORE Press & Media

“Over the past year we have grown stronger through reconstruction and remembrance, recovery and resilience. I believe we have also cultivated deeper gratitude for the things we often take for granted: clean and running water, safe housing, and an ability to connect with each other.”

Emma Olson, MPH, MSW 

Holding Gratitude

In times of crisis, the true strength of Western North Carolina emerged through the compassion, courage, and tireless efforts of its people.

From the frontline first responders and healthcare workers to essential employees, educators, local leaders, and mental health providers—each played a vital role in holding our community together. Countless professionals and volunteers stepped up to ensure that care, connection, and hope reached every corner.

To everyone who showed up when it mattered most: your selflessness and dedication lit the way through darkness, proving that humanity prevails through hardship. We will continue to say THANK YOU, and we also know that words can never truly be enough.

 

 

“There’s lots of loss, lots of grief, lots of extreme stress, but also, so many stories of connection and love and neighbors helping neighbors and people coming to each other’s aid, and figuring it out together.”

Executive Director,  Ann DuPre Rogers (Jan 2025)

Looking Ahead

Despite the heavy toll the storm has taken, our community continues to prove its resilience through acts of kindness and support. And while recovery is a long road, the stories of care and connection serve as a powerful reminder that we are not alone.

Resources for Resilience is grateful to have been able contribute to the lasting resilience of our region for years to come. Even though a year has passed, we know our work is far from done. We continue to hold space for our communities’ grief and pain, and any other complex feelings that arise from tragedy.

From now through Spring 2026, Resources for Resilience is proud to offer on-going trainings and support for individuals, teams and communities across the 25 Helene-impacted counties. This programming is completely FREE for WNC residents, thanks to our generous partners, Vaya Health, the Governor’s Recovery Office of WNC, and the NC DHHS.

If you’re interested in connecting with others or want to learn more about how you can help friends and loved ones navigate the challenges ahead, we invite you to explore these ongoing programs.

These sessions are particularly beneficial for those serving at the frontline of our communities: first responders, behavioral health providers, civil servants and public officials, community volunteers and any other vital professionals keeping us safe, healthy, informed and connected. 

 

For immediate mental health support and resources: https://bit.ly/WNCSupport

To see all of RFR’s offerings related to the Helene response and recovery: https://bit.ly/GROWNC-Offerings

To stay in the know about all of RFRs upcoming events and initiatives:  https://bit.ly/RFRSubscribe

The road to full recovery is long, but the spirit of Appalachia remains true—rooted in grit, determination and perseverance.

As we remember the storm, let us also honor our resilience, and continue to rebuild and restore our communities with both our hearts and our hands.  May we remember how our communities came together, how human generosity and kindness prevailed, and how much power and potential we, and nature, both have to regenerate, rebuild, heal and move forward.

Yesterday, today and tomorrow, we remain #WNCStrong.

Need Immediate Support? Consult These Valuable Resources If You’re Experiencing A Mental Health Crisis

Need Immediate Support? Consult These Valuable Resources If You’re Experiencing A Mental Health Crisis

by | August 29, 2025 | Resources for Resilience

How Do I Know if I Need Help?

A mental health crisis is not always about a life-threatening emergency, or suidical thoughts. You can reach out for professional help when you are

  • feeling overwhelmed with emotion
  • needing someone to talk to
  • considering self-harm
  • worried about someone else in trouble

Who Do I Call if I Need Help Right Away?

Navigating mental health challenges can be overwhelming, especially during times of stress, crisis, or transition. Whether you’re seeking help for yourself, a loved one, or a member of your community, this curated list of suicide, mental health crisis lines and support resources offers vital connections to care—especially for vulnerable populations

These free, confidential services are available 24 hours per day, seven days a week, to connect you to mental health and resilience supports to provide guidance, safety, and healing when it’s needed most.

National Crisis Lifelines

Call, text, or chat 24/7 for emotional support from trained counselors.

988 Suicide & Crisis Support
📞 Call or Text: 988

💻Chat Online

 

SAMHSA National Helpline

📞1-800-662-HELP (1-800-662-4365)

Disaster Distress Helpline

Toll-free, multilingual, crisis support for those experiencing emotional distress related to natural or human-caused disasters.

📞1-800-985-5990

 

FindSupport.gov | FindTreatment.gov

Calling or texting 988 connects you with trained crisis counselors whose only goal is to listen, support you, and help you get through a hard moment safely.

Resources For North Carolina Residents 

Free, confidential mental health support including peer groups and outreach, available to Helene survivors and other residents of North Carolina

Hope4NC Helpline if you are experiencing stress, emotional fatigue, a mental health crisis, or just need someone to talk to,

📞1-855-587-3463

 

NC Peer Warm Line to chat with someone like you who has personal experience or history with substance use or mental health issues.

📞 1-855-PEERS-NC / 1-855-733-7762.

 

Hope 4 Healers Helpline for frontline health care professionals, emergency medical specialists, first responders, healthcare workers, and their families

📞919-226-2002

 
Vaya Behavioral Health Crisis Line

📞 1-800-849-6127

NAMI NC 

📞 1-800-451-9682
Text 919-999-6527
Email helpline@naminc.org

Get Help In Person

Crisis Support For First Responders

 

Safe Call Now: Responder Strong is for all public safety employees, all emergency services personnel and their family members nationwide.

📞 (206) 459-3020

Text BADGE to 741-741

Copline is a confidential, 24-hour law enforcement officer hotline manned by retired law enforcement officers trained in active listening.

📞1-800-COPLINE (1-800-267-5463)

 

 

Veterans Crisis Line

📞Text 838255

 

 

Additional Resources

Explore hundreds of other FREE mental health resources from The Mental Health Coalition. 

  • Community-specific resources
  • Condition-specific resources
  • General information and resources
Reminder: You don’t already have to be on the edge of a crisis to reach out. If you’re struggling, that’s more than enough.

What to Expect When You Call A Crisis Line

Reaching out for help can feel scary, especially when you’re already overwhelmed, anxious, or feeling hopeless. Many people hesitate because they don’t know what will happen when they call a crisis line.

In most cases, it’s simply a conversation with someone who cares and wants to help you find your next step. They’re there to 

  • listen without judgement
  • de-escalate the situation
  • provide comfort
  • help you create a safety plan
  • connect you with helpful tools and resources
  • provide support, not pressure

If you call 988: Follow the prompts on the automated message to be connected to a live counselor that will introduce themselves, and ask you questions about your safety and situation.

If you text 988: Follow the prompts on the automated message to complete a survey about your safety and situation before being introduced to a live counselor who will provide support. 

If you chat 988: Agree to the Terms of Service, complete a survey about your safety and situation before being connected to a live counselor who can provide support.

 

Emergency personnel will only be issued if there is an immediate risk to safety. 

You deserve to be heard, and helped. If you or someone you know is struggling, you can call or text 988 anytime in the U.S.

 

Supporting Yourself

Name It to Tame It. When stress, anxiety, or overwhelm show up, the first step is simply noticing. Naming what you’re feeling—whether it’s frustration, grief, or fear—helps bring clarity and calm. It’s not about fixing it instantly; it’s about acknowledging your experience so your nervous system can begin to settle.

Practice Self-care. Self-care isn’t just bubble baths and quiet time—it’s about creating space to recharge. That might mean setting boundaries, getting enough sleep, moving your body, or taking a few deep breaths between meetings. Small, consistent acts of care help build resilience over time.

Feel Your Feelings. Emotions are messengers, not enemies. Let yourself feel what you feel without judgment. Whether it’s sadness, anger, or joy, giving yourself permission to experience emotions fully allows them to move through you rather than get stuck.

Reach Out to Others. Connection is a powerful regulator. When life feels heavy, talking to someone you trust can lighten the load. You don’t have to have the perfect words—just showing up and sharing what’s real can make a world of difference.

Supporting Others

Check In Often. Don’t wait for someone to ask for help. A simple “How are you really doing?” can open the door to meaningful support. You can be someone’s vital support system in their time of crisis simply by checking in with a quick phone call or a text.Regular and spontaneous check-ins remind people they’re not alone. This is especially important after difficult life transitions like the loss of a loved one, a job, or a relationship or during a natural disaster or other crisis event.

Listen Without judgment. Sometimes the most healing thing you can offer is your presence. Let others speak freely without rushing to fix or advise. Listening with empathy creates safety and trust.

Encourage Professional Help. If someone is struggling beyond what you can support, gently suggest they speak with a counselor, therapist, or doctor. You don’t have to be their solution—you just have to help them find one.

Don’t Forget the Strong Ones. Those with a history of depression, anxiety or substance abuse are particularly at risk, but you never know what other could be facing too. While sometimes the obvious signs are there, sometimes people show no signs of struggling at all. So don’t overlook the ones who never ask for help,  those who always seem to be busy, or appear to have it all together. The people who are there for everyone else need people who are there for them too!

 

Remember, EVERYONE has mental health, and it’s up to all of us to end the stigma against asking, or receiving, help for being human. You are not alone. Support is available.

As a reminder, Resources For Resilience programming and content is educational and not a substitute for  professional mental health care, therapy, counseling, or medical care. Always consult your physician or other qualified health professional with any concerns, and use the resources above if you find yourself experiencing a mental health crisis.

Which Resiliency Education Program Is Right For Me or My Group?

Which Resiliency Education Program Is Right For Me or My Group?

by | August 29, 2025 | Resources for Resilience

At Resources for Resilience™ we share simple strategies, practical tools and research-based resources that individuals, teams and communities can use to manage stress, reduce burnout and build resilience in themselves and others. We believe that everyone has the ability to deepen their resilience and experience better days.

Our one-of-a-kind trainings and professional development workshops help participants address adversity, collaborate and connect in a way that allows everyone to thrive. 

FIRST TIME PARTICIPANTS

1-2 Hour Programs

 

Program Name

Participants

Program Focus

 Accessibility
Reconnecting Through Hard Times
  • Individuals, families and communities affected by crisis or disaster
  • Max per session: 25
 Learn concrete strategies for what to do and say to help yourself and others through stressful times.
  • 1 hour
  • In Person
  • Virtual
  • Available in Spanish

 
Reconnect for Better Days
  • General Public
  • Max per session: 25
 Explore
science-backed strategies to help navigate stress and experience better
days right now
  • 1 hour
  • In Person
  • Virtual
Resilient Families
  • Parents & Caregivers
  • Max per session: 25
 Explore tools & info for the whole family to navigate stress.
  • 1 hour
  • In Person
  • Virtual

 
Resilient Family Adventure
  • Families with elementary-age children or younger
  • Min-Max per session: 25 -200
 Experience
interactive, hands-on activities that support resilience through play.
  • 2-4 hours
  • In person

 
Educator Essentials
  • Teachers
  • School Staff
  • School Administrators
  • Max per session: 25
 Promote psychological safety and connection for youth
  • 1 hour
  • In Person
  • Virtual

We also offer the following on-going virtual drop-in presentations for the community!

FIRST TIME PARTICIPANTS

1-2 Day Programs

 

Program Name

Participants

Program Focus

 Accessibility
Reconnect for Resilience
  • First Responders
  • Educators & Caregivers
  • Healthcare Providers
  • Service Providers
  • Community Volunteers
  • Max per session: 40
 Understand the
stress response and
learn 7 core tools
to build resilience and reduce burnout.
  • 14 hrs (2 days) OR 5x 3-hr modules
  • In Person
  • Virtual
  • Available in Spanish

 
Leading Through Hard Times
  • Organizational Leaders
  • Business Leaders
  • Community Leaders
  • Max per session: 25
 Support leaders of all types in helping their teams avoid burnout and navigate
stress.
  • 7 hours (1 day)
  • In Person
Recharging Resilience
  • First Responders
  • Educators & Caregivers
  • Healthcare Providers
  • Service Providers
  • Community Volunteers
  • Max per session: 25
 Develop and strengthen a practical, accessible self-care practice to revive and sustain your energy.
  • 7 hours (1 day)
  • In Person

 
Resiliency Ambassadors for Youth
  • High Schoolers
  • Max per session: 20
 Help students tap into the resilience of themselves and others.
  • 8 hrs (2 4-hr days)
  • In person

RETURNING PARTICIPANTS

for 

Program Name

Participants

Program Focus

 Accessibility

Reconnect Refresher

 
  • Past Reconnect Participants
  • Max per session: 25
 Review core concepts and teachings of the signature Reconnect for Resilience curriculum.
  • 2 hours
  • In Person
  • Virtual

 
Resilient Connections Practice Groups
  • Past Reconnect Participants
  • Max per session: 25
 Monthly opportunity for past- program participants to practice tools and teachings in real-time.
  • 1 hour
  • Virtual
  • Available in Spanish
Resiliency Champions
  • Past Reconnect Participants
  • Max per session: 25
 Develop and implement key resiliency strategies within individual organizations and communities.
  • 7 hours (1 day)
  • In Person

 
Resiliency Ambassadors
  • Resiliency Champions
  • Max per session: 10
 Train-the-trainer certification to teach facilitation of RBD program. 
  • 14 hours (2 days)
  • In person

Ready to attend one of our signature trainings or workshops? Check out our Event calendar to find an upcoming session to attend.

Want to request a private event for your organization? Complete our Workshop Request Form so that we may be understand the needs of your group. We can recommend one of our existing programs, or even customize a specialty program just for you.

Lastly, want to stay in-the-know on upcoming programs and events? Join our email list to stay connected!

Rapid Resets: Simple Tools & Tricks To Calm Down Fast

Rapid Resets: Simple Tools & Tricks To Calm Down Fast

by | August 29, 2025 | Resources for Resilience, RFR Signature Tools

Our nervous system thrives on simple, consistent care. In our trainings workshops and professional development programs, we teach practical, science-based tools designed to help people calm down quickly during times of stress or overwhelm.

One set of solutions that we frequently mention and use are called Rapid Resets. These are Resources for Resilience™ signature body-based tools designed to help calm the nervous system quickly after being activated or shut down. Each of these simple tools is backed by science, proven to help build resilience in every day life — useful for anyone, anywhere.

 

The body learns safety through repetition and through small, intentional moments where we pause, breathe and become more present and aware of our self and our space. These micro-moments send powerful signals to the brain: ‘There’s no threat here. It’s safe to soften and slow down.’
⠀⠀⠀⠀⠀⠀⠀⠀⠀

Who Are These Tools For?

Rapid Resets are for ANYONE to use, but they’re specifically beneficial for two groups of people who are prone to chronic stress.

    1.  Individuals who don’t have access to traditional therapy due to systemic, cultural, economic, generational or personal factors.

    • Rural or Underserved Communities
    • Low-Income Individuals
    • Uninsured or Underinsured Populations
    • Non-English Speakers
    • Individuals with stigmas against emotional vulnerability or mental health support
    • Individuals who simply do not have time or energetic capacity to research, enroll or attend therapy.

    2. The selfless heroes and helpers who serve our communities every day in high-stress professions:

    • First Responders and Emergency Service Personnel
    • Healthcare and Behavioral Health Providers
    • Teachers, Educators, Caregivers
    • Community Leaders & Public Servants

    All of these groups face consistent risk of stress and burnout as they devote their energy to others, or their own wellbeing and safety. These simple tools can help everyone show up for their jobs and families as their best, most balanced self.

    When Should the Tools Be Used?

    The tools are useful anytime you feel out of your Resilient Zone. If you notice any of the following in your body, it may be a great opportunity to reset and regulate.

      • A racing or pounding heartbeat
      • Shallow or difficulty breathing
      • Tension or pressure in your chest, shoulders, stomach or throat
      • Clenched, tight jaw
      • Racing thoughts
      • Feeling numb or frozen
      • Sensitivity to noise or touch

      There are many rapid resets, but you don’t need to do them all. Even one or two can gently shift how you move through a stressful day.

      What are the 10 Rapid Reset Tools?

      Our bodies dictate our stress response, so we can take control of our physical and mental states by moving our bodies in super-simple ways. Use these tools to help yourself or others when life gets tough.

      As you use them, make sure to pay special attention to any physical sensations in your body, or shifts in your mental state before, during and after. Do you feel lighter, or more settled?

      Some of the Rapid Resets are more passive, while others are active. Choose the best for you based on how much time or space is available to you. In this list we’ve also include helpful adaptations and variations so you can customize them for based on YOUR unique preferences, situation and environment.

      We regulate best with others, not alone. When someone’s amped up or shut down, they first need to feel seen, heard, and supported.

      CONNECT

      When things feel heavy, you don’t have to carry it all alone. As humans, we’re wired for connection and thus not meant to navigate hard moments together.

      When a person is anxious, overwhelmed, panicked, or angry, their nervous system is already struggling and in distress. In that state, the brain is scanning for cues to understand, “Am I safe? Am I alone? Is help available?”

      The last thing we need is a response from someone that tells us, “Figure it out. You’re on your own. or “You’re too much.” This may only deepen the sense of threat and drive the system further into fight, flight, freeze, or collapse, making regulation even harder. 

      Co-regulation, feeling safe with another person, is vital to start with before self-regulation. This is what helps bring the system back into balance by communicating  “You’re not alone. You’re safe now. You can rest.” 

      Taking time to talk to or connect with a loved one or another team member especially after a hard moment can help you both process the events of the day and ease yourselves into your time off. It might be as simple as both hearing the same sound, sharing the same rhythm, or breathing together for a few moments. When our systems sync up, the body often softens on its own, without forcing it. 

      • REFERENCE: Porges, S.
      • VARIATION: Pets count too!
      Oxytocin is the brain’s naturally occurring neurotransmitter hormone released through warmth, touch, and movement. It down-regulates the body’s stress responses by telling us to  “connect and calm, or tend and befriend” rather than fight, flee, or freeze when we’re out of balance.

       

      SENSE IN

      Responding to a call, or feeling amped up? Take a minute to focus your breathing, heart rate, and muscle tension. As you do, pay special attention to any comfortable physical sensations or mental shifts that you might notice in your body, moving from your feet up to your head. Ask yourself, “Where do I feel most at-ease, or neutral, in my body right now?”

      The simple act of noticing– being a witness to oneself helps us get out of our “thought spirals” and experience our body and emotions without being overwhelmed by them.

       

      GROUND

      Feeling shaky or unsettled? Lean, stand, or sit on something solid. Notice the feelings of support when your feet, legs, back, or hands touch against surfaces for an extended period. Try softening and sinking into those surfaces. Focus on the physical sensations in your body, moving from your feet up to your head. How does your body connect to your surroundings? Reminder: You don’t have to hold yourself up. You’re here, you’re safe and being held by the earth and gravity.

      • BONUS: Touch something soft, smooth or another version of your favorite texture. Even better if it’s a pet!
      • VARIATION: Lying down on the floor can be especially relaxing and stabilizing. You can lie face down, or on your back–whatever is most comfortable for you.

       

      ORIENT

      Look around and take note of anything pleasing that catches your eye or ear. Perhaps it’s something small in your space you have never noticed before. Be sure to rotate/ turn your head and neck and, as you do, pay attention to any comfortable physical feelings you notice in your body as you scan your surroundings and shift your focus between close and distant objects.

      • BONUS: Make it a game by choosing your favorite color or shape to look for in the space.

       

      TAKE A SIP

      Pick up a glass of water or any beverage you like. Notice the weight, texture and temperature of it in the container it’s in. Take a sip. Focus on how the liquid feels in your mouth and throat – its temperature, its flavor, and texture. Notice the subtle physical sensations you experience as it travels down to your stomach.

      • BONUS: For a calming, soothing sensory experience, drink something warm like lemon water or herbal tea.
      • VARIATION: Eat a snack
      • REFERENCES: Quinlan, P.

       

      SING OR HUM

      Simple vocalizations can help calm the nervous system because it stimulates the vagus nerve. Try singing, whistling or humming on the way to your urgent calls or stressful meetings. Be sure to notice the sensations in your face and mouth, and pay attention to any vibrations in your chest. Close your eyes, and try to let go of any worries about how “silly” you may sound or look.

      • VARIATION: “Horse lips”.  Want to reset, connect, and co-regulate all at the same time? Try singing or chanting in unison with a group of other people.
      • REFERENCES: Fancourt, D.

       

      TAP SIDE-TO-SIDE

      ‘The Butterfly Hug’ is a simple tool for finding a sense of safety in the body and a calm mind through ‘bilateral stimulation.’

      Cross your arms and gently tap alternating sides of the body, typically the shoulders or upper arms in a rhythmic pattern. By stimulating both sides of the brain simultaneously, it can promote a state of relaxation to put your mind and body at ease. Tap at whatever speed that feels comfortable to you – some prefer fast, and some find more calm with slow.

      • BONUS: Try incorporating swaying or gentle rocking as you tap.
      • VARIATION: Wanting to be more discrete? Tap on your lap or the tops of your knees, or simply hold your hand on your chest.
      • REFERENCE: Stearns, S.| Artigas, L.

       

      TAKE A WALK

      Just finished a tough shift? Go for a walk, however time or distance works for your schedule. Focus on how your feet hit the ground, and how the muscles in your legs move, stretch, or flex. You may also notice changes in your breathing, heart rate, and muscle tension as you de-stress.

        • BONUS: Walking outdoors with sunlight and fresh air will have added health benefits. You can even ground barefoot in nature!
        • VARIATION: No where to go? March in place, either standing or in a chair.
        • REFERENCE: Teut, M

         

        DO SOME HEAVY WORK

        Feeling amped up after a tough few calls or meetings? We already know that exercise is a huge stress-reliever, but that option is not always available during a busy day. Instead, explore other resistance-based activities that engage the big muscles in your arms, legs and back: pushing, pulling, lifting, carrying, climbing, digging, squeezing, or sweeping. Notice the weight and pressure sensations in your body.

          • VARIATION: Want to double your health benefits, and your productivity? Gardening, landscaping, moving furniture, or deep cleaning all count as heavy work!

          PUSH AGAINST A WALL

          Use your big muscles to push against a wall. Feel the pressure and strength in your arms, legs, and back.

            • VARIATION: Don’t have a wall to use? Try simply pulling up from the bottom of a seat as you sit in a chair. Or if you don’t have a chair nearby, simply push your palms together as hard as you can.

              • Regulate Together

              • Feel Within

              • Be Held

              • Look Around

              • Savor Flavor

              • Vocalize It

              • Tap to Reset

              • Walk it Out

              • Channel Your Power

              • Press into Calm

            Pairing Rapid Reset Tools

            While each of these tools are effective on their own, we love pairing them up for the ultimate impact. Below are some of our favorite combinations, and videos to show how to use them in real-time.

            Additional Resources

            Want more? Check out the videos below, developed in partnership with Edutopia, to see how simple and easy-to-use these tools really are, especially for educators and caregivers.

            Simple Tools. Powerful Results

             

            Think of these self-regulation tools like ingredients for recipes. You can mix and match what feels good depending on the mood or occasion. Whether it’s a morning boost, a midday reset, or a calm evening winddown, these small practices help you shift your nervous system from a state of stress and tension, to one of safety and balance.

             

            Want to stay connected? SUBSCRIBE to our email list to stay in-the-know on RFR’s news, events and initiatives.

            To learn about these tools and others, consider joining or booking one of our signature trainings and workshops. We look forward to seeing you soon!

             

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            What ‘Wellness’ Means to Us

            What ‘Wellness’ Means to Us

            by | August 5, 2025 | Resources for Resilience

            Every August, National Wellness Month reminds us to take proactive steps toward better health. While the word “wellness” is often associated with physical fitness, it’s much more than exercise and diet—it’s also about emotional balance and mental clarity.

            At Resources for Resilience, we believe wellness is more than self-care—it’s community care. It’s about the collective power of connection and healing.

            Something that many community helpers and givers forget: self-care is not selfish — it’s how you stay resourced enough to care for others. If you’re someone who holds space for others, your wellbeing matters too.

            Wellness is Holistic AND Collective

            Wellness and mental health are deeply connected. When our emotional needs are neglected, our physical health often suffers—and vice versa. Stress, burnout, trauma, and isolation can all take a toll on mental wellness, potentially leading to or worsening conditions like anxiety, depression, PTSD, and substance use disorders.

            That’s why prioritizing mental wellness means making space for rest, connection, support, and healing. It’s about learning how to manage emotions in healthy ways—and building the confidence to reach out when help is needed.

            When we care for ourselves, we also strengthen the people, networks, and communities around us.

            Tools for Personal Wellness

            Wellness isn’t about perfection—it’s about consistency. Even the smallest steps can make a big difference in how we feel about our lives, connect with others, and cope with stress.

            Here are a few ways to prioritize wellness all year-long. These habits help you stay grounded, steady, and connected to your purpose:

                • PRACTICE a Rapid Reset tool and notice how your body feels before, during and after. These frequent breaks help reset your nervous system.

                • CONNECT with others who value healing and growth. Those who feel safe and supportive create a sense of belonging and connection, which we’re wired for.

                • CARE for your body with hydration, nutrition, rest, and movement to boost your mood and energy. These healthy habits ensure you have the fuel and momentum to keep going, for yourself and others.

              Remember: true wellness doesn’t mean feeling great all the time. It means showing up for yourself, even when it’s hard.

              Building Resilient Communities

              When we invest in our well-being, we’re better equipped to handle stress, solve problems, maintain relationships, and perform at our best—both personally and professionally.

              Our minds and bodies are incredibly resilient. Sometimes, they just need a little support and guidance to get to a good place. Whether you’re just beginning your wellness journey or maintaining your progress, Resources for Resilience is here to walk alongside you.

              Together, let’s commit to building communities where everyone feels safe, seen, and supported. Every act of care and connection matters.

              Want to stay connected? SUBSCRIBE to our email list today to stay up to date on RFR news, events and initiatives.

              Ready to take action? Our ‘Recharging Resilience‘ program will teach you the science of stress, and then give you useable tools to carry you through the toughest of days.

              Back to School Tips for the Whole Community

              Back to School Tips for the Whole Community

              by | August 5, 2025 | Resources for Resilience

              A new school year can bring both excitement and anxiety, no matter who you are. Whether you are a student starting on a new campus, a parent juggling work and sports practices, or a teacher returning to a familiar classroom, our simple, practical tools can help everyone feel better quickly when stress starts to take a toll.

              Back to school season is a powerful opportunity to build resilience and connection. As adults, one of the best things that we can do to help our students (and ourselves!) manage back-to-school stress is to model resilience tools and show them how YOU manage stress. We should always make sure we are self-regulated first before helping students

                Here are some of our other favorite tips and tools to help everyone in the community start the school year strong, secure and grounded.

                For Parents: Create a Stable Home Base

                 

                1. Start with Connection: Begin each day with a moment of connection—whether it’s a hug, a shared breakfast, or a few minutes of conversation. Feeling seen and heard helps children regulate stress and feel safe.
                2. Normalize Big Feelings: Back-to-school transitions can bring anxiety, excitement, or overwhelm. Let your child know it’s okay to feel all of it. Use phrases like, “It’s normal to feel nervous before something new. Whatever you’re feeling makes sense to me.”  Avoid trying to fix behavior and shift to understanding and validating emotional responses.
                3. Model Resilience Tools: Deep breathing, taking “brain breaks”, and naming emotions and sensations are powerful tools they can learn simply by watching you. Also because stress can give us tunnel vision and make it hard to notice the things that are going well, make sure to regularly highlight the bright spots that happen throughout your day. Str

                Listen to More Back to School Tips for Caregivers

                For Teachers: Build a Resilient Classroom Culture

                1. Foster Safe Spaces: Consistency and stability help students feel secure. Create “calm down corners” and other physical spaces in the classroom or play-yard to allow students to reset independently or with teacher support. You can also create a sense of predictability by posting daily and weekly schedules, using consistent language, and offering gentle reminders to ease transitions throughout the day.
                2. Use Regulation & Reset Strategies: Incorporate frequent “brain breaks”, movement, and mindfulness into the schedule to help students stay regulated and ready to learn. Techniques like pressing against a wall, sipping water mindfully, or walking while focusing on physical sensations help calm the nervous system and bring the brain “back online.”
                3. Foster Connection and Belonging: Greet each student by their name, celebrate small wins, and create opportunities for peer connection. Create a common language around stress with shared terminology (e.g., “flipping your lid,” “the dog is barking”) to describe emotional states and responses.

                Listen to Back to School Tips for Educators

                For Students: Build Your Own Resilience Toolkit

                 

                1. Know Your Signals: Pay attention to how your body feels when you’re stressed. Tight shoulders, racing thoughts, or a fast heartbeat are signs to pause and use a Rapid Reset tool. Once you begin to recognize your own triggers you can then begin to use strategies to self-regulate.
                2. Practice Self-Compassion: Mistakes are part of learning. Talk to yourself like you would a friend, affirming “I’m doing my best, and that’s enough.”
                3. Use Your Tools: Whether it’s deep breathing, journaling, or talking to a trusted adult, find what helps you feel calm and connected—and use it often. 

                Listen to More Back to School Tips for Students

                Together, We Thrive

                 

                Practicing these tools and techniques can shape communities for generations to come.  As you implement a culture of resilience, empathy and patience at home and in the classroom, watch as everyone begins to thrive and develop stronger connections with themselves and others.

                Perhaps the best part of these tools is that we can implement them with little to no preparation, planning or materials.

                Back-to-school season is more than just a return to academics—it’s a chance to build stronger, more resilient communities. By supporting each other with compassion and practical tools, we can create environments where everyone feels safe, seen, and empowered to grow, learn and thrive.

                 

                Want more?

                • This Edutopia article outlines more great tips for the school year and features our signature Rapid Reset tools to help people of all ages stay calm and grounded.
                • This Forbes article features our Executive Director, Ann DuPre Rogers, on back to school tips for working moms.
                • SUBSCRIBE to our email list to stay in-the-know on all of RFR’s news, events and initiatives for youth, families and educators.