Duty to Self

<p><strong style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Duty to Self: A First Responder's Handbook for Building Resilience</strong><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)> is a powerful guide for those who serve on the front lines: firefighters paramedics police dispatch nurses doctors military and emergency personnel. For those daily reality includes stress and trauma. This Handbook goes beyond coping; it offers a science-backed path to reclaiming clarity strength and balance through nervous system regulation.</span></p><p></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Grounded in trauma-informed tools </span><em style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Duty to Self</em><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)> empowers First Responders to build resilience from within. Whether you are new to the field or a seasoned veteran this Handbook reminds you: self-care isn't indulgent; it is essential. Because showing up for others begins with showing up for yourself.</span></p><p></p><p><strong style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Your service is heroic. Your healing is vital.</strong></p><p></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Inside you will discover:</span></p><ul><li><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>How to recognize and interrupt unhealthy stress responses</span></li><li><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Breathwork rooted in ancient wisdom and modern science</span></li><li><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Affirmation techniques to rewire your mindset for clarity and strength</span></li><li><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Guided meditations for gratitude focus and recovery</span></li><li><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Mindful movement strategies both energizing and restorative</span></li><li><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>The FRY Method™: a modular system for building your wellness practice</span></li></ul><p></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Each chapter includes key takeaways reflection prompts and worksheets to help you integrate what you learn.</span></p><p></p><p><strong style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>Julia Dharma Long</strong><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)> founder of FRY Canada is a certified Workplace Mindfulness Facilitator and trauma-informed advanced yoga and meditation teacher. With deep empathy shaped by First Responder family ties she blends science movement and mindset to support those who serve. Her mission: to make healing tools accessible 24/7 through books training and the FRY APP.</span></p><p></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>www.FRYCanada.com</span></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>www.FRY-USA.com</span></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>www.JuliaDharmaLong.com</span></p><p><span style=background-color: rgba(0 0 0 0); color: rgba(0 0 0 1)>www.instagram.com/Julia_Dharma_Long</span></p><p></p>