Contents Foreword Introduction Part I: Crossroads Chapter 1: Getting OrientedChapter 2: Assessing Where You AreChapter 3: Deciding Where You Want to GoChapter 4: The Journey Begins Part II: The Journey Chapter 5: Your Fellow TravelersChapter 6: KeithChapter 7: AshleyChapter 8: WilliamChapter 9: RandyChapter 10: DarrenChapter 11: JamieChapter 12: KennyChapter 13: ArloChapter 14: ErikChapter 15: DavidChapter 16: Danielle Part III: The Other Warriors Chapter 17: Spouses and FamiliesChapter 18: Rachel & JeremyChapter 19: Retirees Part IV: Debrief and Resources Chapter 20: Key TermsChapter 21: PeersourcesChapter 22: Crisis ResourcesChapter 23: Resource Directory Final Thoughts Acknowledgments About the Author

“I became aware of Kim Colegrove’s work with Pause First Academy and have read her books, which have saved lives of warriors who, as stoics do, tried to tough it out on their own until they felt there was nowhere to turn. Thank goodness they found Kim’s book, The Mindfulness For Warriors Handbook. My great hope is that even more find Wellness Warrior Style, which offers profoundly helpful practices and empowering stories of warriors who faced their trauma and reclaimed their mental wellness and their lives in the process. I could not be more proud of Kim and how she gives back to those who give so much.”—Becca Andeson, author of Badass Affirmations

Marketing/sales plan Public book launch events at the author's local (Greater Kansas City area) police department, fire station, my local mental health center, and bookstoresSeek out a sponsor or sponsors to fund book launch events/speaking engagements across the countrySpeak/present/teach at national conferences (Author and her team)Offer speaking services and training to agencies and organizations across the country (Something she and her team do regularly)Book the author on podcasts for veterans and first responders, wellness podcastsCreate a Well Warrior Culture membership/subscription (based on her books) on the author's existing online platform, Pause First AcademyPromote on personal and Pause First Academy social media channelsHer team will actively promote the book in their work as well Author platform Founder and owner of Pause First Academy: In-person and online training services for society’s warriors, protectors, guardians, and healers. Featured on podcasts, in articles, and on television news programs.Author provides keynote addresses and training sessions nationwide.Regularly teaches and speaks to veterans and first responders locally (Greater Kansas City area):Kansas City, Missouri Police Department teach recruits during academy teach at several CIT (Critical Incident Team) trainings throughout each year The Battle Within (Revenant Journey, retreat for veterans and first responders)offer mindfulness training to veterans and first responders from across the country at 6+ retreats per year 800+ active email subscribers and growing. (I keep this list clean and delete non-openers)Over 3,000 followers: Facebook, IG, Linkedin and Post, combined.Pause First Academy Online Platform: 3,000 active subscribers and counting/120,000 individual course enrollments.Pause First Academy In-Person Training: Active team of six culturally competent instructors (Independent Contractors) who will promote the book.Independent Contractor Platforms: Wendy Hummell retired detective, current health & wellness coordinator for Sheriff’s Office,Certified Yoga Instructor, Certified Health Coach, Podcast Host.wendyhummell.com.Guns & Yoga Podcast (named Top 12 Podcasts for Law Enforcement by PoliceOne Magazine in 2022 – 13.6K Downloads) Independent Contractor Platforms: et. Col. Brenda Dietzman:retired Undersheriff, 28-years Law EnforcementOwner, Wayfinder Consulting, LLC (wayfinderconsulting.info)International speaker. Speaks nationally 12+ times per year.Regular webinar presenter on the Justice Clearinghouse platform, speaking to 1,000+ viewers per webinar. Trainers Colegrove, Dietzman, Hummell and Ivey are all Justice Clearinghouse webinar presenters, with a combined reach of 8,000+ viewers so far.Colegrove, Dietzman, Hummell and Ivey travel, teach and speak nationally, individually and as a group. The author's previous book, Mindfulness for Warriors Mindfulness for Warriors has sold over 6,000 copies and counting.Many agencies and organizations have purchased books in bulk for employees.The book is saving lives, based on direct feedback from readers.Suicide prevention. (see testimonials section)Author + team of trainers operate a newly established (December 2020) but fast-growing national training/speaking platform. (See Author platform section)

From the Introduction No human being is built to endure the pain, loss, and suffering of others as a way of life. Some of you have been exposed to more violence, fear, abuse, destruction, and devastation in one month, or one shift, than most people will know in a lifetime. Trauma is defined as a deeply distressing or disturbing experience, or the lasting emotional response that results from living through an upsetting event. You probably already knew this. But have you ever heard of vicarious trauma, or secondary trauma? The term vicarious trauma refers to a profound shift in a person’s worldview, brought on by prolonged exposure to the trauma of others. Secondary trauma is a more sudden occurrence, experienced when one witnesses or is impacted by the trauma of another. Both are common among veterans, first responders, and others who work in service-oriented, helping professions. Veterans, social workers, police officers, nurses, probation officers, firefighters, medics, parole officers, victim services professionals, dispatchers, probation officers, sheriff’s deputies, correctional officers (and the list goes on), have very different job descriptions, with one critical thing in common—trauma. These professions attract and employ warriors; those who stand ready to serve, protect, guard, save, rescue, or defend their fellow human beings. You’re a warrior. You’re a hero. You are willing to sacrifice for the betterment of others, and for the greater good. And my friend, this takes a toll. People who work in these professions overwhelmingly suffer from chronic stress, post-traumatic stress, burnout, compassion fatigue, and other job-related ailments. But, because you view yourselves as the helpers, you are often reluctant to seek help yourselves. Add to that the fact that traditionally, talking about your feelings or admitting to mental health struggles has been taboo in your line of work. This book offers a safe space for you learn about the internal mental and emotional turmoil that you probably don’t admit to. As you read or listen, you can let your guard down, take off your armor and set aside your shield. It’s just you and me. No pride, no shame, and no façade to maintain. We’re going to tackle these issues together, warrior-style. No fluff and nonsense. Nothing esoteric. Just evidence-based information, solutions, and results. As you read, you’ll have the opportunity to: Understand the reasons you feel the way you doHear from others who have felt the same way Face your true feelings and offer yourself compassionLearn how to accept helpDecide how you would like your circumstances to improveDiscover tools, skills, and processes to initiate positive changeDesign a path forward and start moving in that direction The book also addresses and supports: Spouses, partners, family members, and retirees If you read my first book, Mindfulness for Warriors, then you know why I’m writing this book. For those of you who are new to my work, I’ll bring you up to speed. I’m the widow of a first responder who died by suicide. After my husband’s death, I turned my attention away from the work I was doing—teaching mindfulness in corporate settings—and started to look at first responder stress and trauma. That process kicked off a string of changes in my life. I started teaching first responders about meditation and mindfulness, I wrote the first book, I took some classes and learned how to be a trauma-informed instructor, and I invited a few others to join me on this mission to support first responders. Next, I created a company to fill what I saw as a void in first responder training and education. Our first responders are very well prepared, tactically, but they aren’t taught how to care for their mental and emotional health, or how important it is. I assembled a brilliant team of veterans and first responders who were wellness-minded, had previous experience teaching, and were driven to help their peers. Our team offers in-person and online resilience training to first responders around the world through our small but mighty company, Pause First Academy. We focus on holistic wellness and work-life balance, and we are making a difference. I started this journey by teaching meditation and mindfulness. That’s still my primary focus, although I also present on trauma, stress reduction, self-care, and more. The other instructors have expertise in myriad areas. Together, we provide a wide array of topics to help first responders prepare for and grow through stress and trauma. We’re also working to support retirees and family members. Mindfulness for Warriors included my personal memoir, first responder and veteran interviews, and meditation and mindfulness basics. In this book, I’m bringing more stories from your peers, lots of resilience and wellness tools to consider, and all of the resources I could gather. My hope is that you open your mind and heart, lean in, and use this information to heal and enhance every aspect of your life.