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Duty to Self: a First Responder's Handbook for Building Resilience
The book is full of strategies and reflective questions not only for high-stress, trauma-exposed roles but also helpful for any of us navigating today’s society and its challenges.
Julia Dharma Long
Author
Her mission: to make healing and proactive tools accessible 24/7 through books, training and the FRY APP.
Julia Dharma Long, founder of FRY Canada, is a certified Workplace Mindfullness 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.
Founder of:
Book Highlights
Your service is heroic. Your healing is essential.
Your service has shaped lives – now may your self-care shape your future.
Self-care guide for First Responders
This trauma-informed guide for firefighters, paramedics, police, dispatch, nurses, doctors and military to manage stress.
Wellness tools that are easy to practice
Real-time tools, reflection prompts and worksheets to build your personal practice.
Find balance with the FRY Method™
A modular system of breath, mindful movement, meditation, positive affirmation, and relaxation.
Wellness strategies for busy schedules
Useful strategies to decompress during a shift or transitioning into day-to-day family life.
Tips to balance the nervous system
Learn how to quickly balance the nervous system to bring clarity, strength and balance.
Book Reviews
An Incredible Resource!
“This book was amazing! I am not a first responder, but I do work with first responders through my company Ability Dogs Canada. This book is going to be a great tool for me both professionally and personally. It’s an easy read and jammed packed with great ideas for anyone working in a career that is stressful. I would recommend this for anyone at risk or living with PTSD.”
Shanka
Amazon Review
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Next book coming in 2026! Move Your Brain from Autopilot – The Power of Thought (Title to be confirmed) — Wake up your mental patterns and reshape the way you think, live, and lead.
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