// Wellness Tools
Reset kit.
Small tools, immediate impact. Use what you need.
Breathing Exercise
Box breath
Sleep Wind Down
- Dim lights, screens off
- 2 minutes of slow breathing (in 4, out 8)
- Body scan, toes to head
- One thing you're grateful for
- Lights out — don't chase sleep
Hydration Tracker
3 / 8
cups today
Stress Reset
90-second protocol when you're spinning out:
- • Cold water on wrists or face
- • 5 slow exhales (longer than inhales)
- • Name 5 things you can see
- • Stand up. Roll shoulders. Sip water.
Gratitude Prompt
"Name one small thing today you wouldn't trade."
Crisis & Support
- Military / Veterans Crisis Line: dial 988, press 1 · text 838255
- Chaplain: always available, always confidential
- Unit Mental Health: reach out through your chain
- Emergency: dial local emergency services
Forward Ops is not a medical provider. If you are in danger, contact emergency services immediately.