Your physical and behavioral health are both part of your whole health. One aspect of behavioral health that the VEBA Resource Center focuses on is self-regulation. Self-regulation is how we deal with stressors, and lays the foundation for everything else we do. It’s the ability to monitor and manage your energy states, emotions, thoughts, and behaviors in ways that are acceptable and produce positive results such as well-being, loving relationships and development.

It Takes Just 5 Minutes a day practicing self-regulation to improve your physical health, resilience and ability to face difficult life circumstances.

Continue reading for ways that the VRC works to support your and your family’s behavioral health, including providing resources to help you learn how to self-regulate, and stay in touch with us on social media as we share other behavioral health support information and resources.

Download this FREE Toolkit!

Learn all about the power of self-regulation by downloading this free toolkit, including a Mental Health Calendar for 31 different daily self-regulation ideas that you can do in just 5 minutes!

Please fill out the form below to download the toolkit.*


*Submitting your email will subscribe you to our VRC newsletter, which will continue to provide you with tips for your best behavioral health. You may opt out of receiving these emails at any time.

How the VRC Supports Your Mental and Behavioral Health

At the VRC, you will find many holistic services that support our Members’ whole health. All of the activities and tools you have access to at the VRC can help you strengthen your self-regulation. You will find options like fitness classes, acupuncture, nutrition classes, yoga, and more. Explore our class calendar to find live virtual and in-person classes at our Mission Valley or Kearny Mesa locations.

Questions about what your VEBA benefits can do for your and your family’s behavioral health? Just contact our Advocacy Department here or by calling 888-276-0250.

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Mind & Body Classes

Below are some featured classes, however we encourage you to view our full class calendar for additional mindfulness and movement classes!

Elderly woman lying on couch with headphones on
Sound Healing
Mondays & Fridays at 3:00 pm

Sound Healing incorporates intention setting, meditation, and the use of vibrations such as crystal bowls, chimes and gongs to create the perfect environment to relax your mind and body.

Woman lying on her back on a yoga mat hugging knees to chest
Restorative Yoga
Tuesdays & Thursdays at 4:00 pm

Learn about different techniques (breathing, relaxation, mindfulness and restorative yoga poses) to help manage the cumulative effects of stress and support overall health.

Woman sitting cross-legged on the floor with laptop stretching with hands behind her head
Full Body Stretch
Tuesday, Wednesday & Friday at 7:00 am

Taking a break during the day for a full-body stretch session is something everyone can benefit from! Join us for a class that will leave you feeling relaxed, restored and maybe even standing up a bit straighter!  

Older woman eyes closed listening to earphones, resting head on hands
Energy Heal
Thursdays at 5:00 pm

An interactive stress reduction class where you will learn about different forms of energy, and how to use energy to move towards wholeness. This class incorporates the use of singing bowls, breath work, and movement to promote deep relaxation.

Self-Regulation Videos

To learn more about specific ways to practice self-regulation, check out these videos below. For more on overall well-being, visit our YouTube Channel.

Self-Regulation Articles

For additional articles on mental health and more, visit our blog.

Book Recommendations


Growing Up Mindful: Essential Practices to Help Children, Teens, and Families Find Balance, Calm, and Resilience


Growing Up Mindful helps parents, educators, and counselors learn how to embody and share the skills of mindfulness that will empower our children with resilience throughout their lives.

How to Bullyproof Your Classroom


Stop bullying before it starts. A variety of practical strategies are described in this book to prevent bullying and create a safe, inclusive elementary classroom where kindness and learning flourish.

The Way of Mindful Education: Cultivating Well-Being in Teachers and Students


The Way of Mindful Education is a practical guide for cultivating attention, compassion, and well-being not only in these students, but also in teachers themselves.

A Mindful Nation


A Mindful Nation shows how the benefits of mindfulness apply to the current challenges that affect each of us in our own lives and in our communities.

Mindful Compassion


In this book, you’ll learn how traditional mindfulness and compassion can work in harmony to offer a new, effective, and practical approach to overcoming everyday emotional and psychological problems.

Gratitude and Optimism

Living in Gratitude: A Journey That Will Change Your Life


What would happen if you made gratitude your focal point for one full year? This book presents a 12-month plan for making gratitude your foundation for daily living.

Rainy Brain, Sunny Brain: How to Retrain Your Brain to Overcome Pessimism and Achieve a More Positive Outlook


In Rainy Brain, Sunny Brain, Fox describes a range of techniques that can actually alter our brains’ circuitry.

Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence


Hardwiring Happiness is super practical, full of easy-to-use methods and guided practices to grow a steady well-being, self-worth, and inner peace.


Healing the Angry Brain: How Understanding the Way Your Brain Works Can Help You Control Anger and Aggression


Written by anger management expert Ronald Potter-Efron, Healing the Angry Brain can help you short-circuit the anger cycle and learn to calmly handle even the most stressful interactions.


Talking Back to Facebook: The Common Sense Guide to Raising Kids in the Digital Age


In this essential book, Jim Steyer offers a blend of advice and anecdotes that address the major pitfalls relating to kids’ use of media and technology: relationship issues, attention/addiction problems, and the lack of privacy.

The App Generation


The App Generation uncovers both the drawbacks and benefits of apps. The challenge is to venture beyond the ways that apps are designed to be used, Gardner and Davis conclude, and they suggest how the power of apps can be a springboard to greater creativity and higher aspirations.

Brainstorm: The Power and Purpose of the Teenage Brain


In Brainstorm, Siegel explores how brain development impacts teenagers’ behavior and relationships.


Executive Function & Child Development


This book explains to professionals and parents how poor executive function (EF) develops in kids, what EF difficulties look like, and what creative and effective interventions can meet their needs.

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma


In The Body Keeps the Score, van der Kolk uses recent scientific advances to show how trauma literally reshapes both body and brain, while also exploring innovative treatments that offer new paths to recovery by activating the brain’s natural neuroplasticity.

The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture


In this book, physician Gabor Maté dissects how in Western countries that pride themselves on their healthcare systems, chronic illness and general ill health are on the rise.

The Deepest Well: Healing the Long-Term Effects of Childhood Trauma and Adversity


The Deepest Well explores how our bodies can be imprinted by ACEs—adverse childhood experiences.


Presence: Bringing Your Boldest Self to Your Biggest Challenges


Presence is filled with stories of individuals who learned how to flourish during the stressful moments that once terrified them. Readers will learn how to approach their biggest challenges with confidence instead of dread.

Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone


In Braving the Wilderness, Brown explains what it means to truly belong in an age of increased polarization. With a mix of research, storytelling, and honesty, Brown changes the cultural conversation while mapping a clear path to true belonging.

Mindfulness Apps

Headspace: Mindful Meditation

Stress less, sleep soundly, and get happier. Headspace is everyday mindfulness and meditation, so you can make mindfulness a daily habit and be kind to your mind. Learn how to relax, manage stress, find your focus, and release tension in both the mind and body.


Calm is for anyone, whether you’re brand new to meditation or a seasoned expert. It’s also for anyone who needs a mental break, a soothing sound, or a peaceful night’s rest. Our guided meditations are available in lengths of 3 to 25 minutes, so you can choose the perfect length to fit your schedule.

UCLA Mindful

With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center. The app includes meditations in multiple languages.


The # 1 app to meditate in Spanish. Bambú ofrece el mejor contenido en Español para meditar, relajarte y ayudarte a dormir. Con un gran catálogo de meditaciones guiadas y sonidos relajantes podrás descansar, conciliar sueño, dormir profundamente y gestionar situaciones en tu día a día.

Breathe, Think, Do with Sesame

Laugh and learn as you help a Sesame Street monster friend calm down and solve everyday challenges. This bilingual (English and Spanish), research-based app helps your child learn Sesame’s “Breathe, Think, Do” strategy for problem-solving.

Additional Resources

Care Navigator speaking with member in a private session

Care Navigation

If you’re looking for guidance on stress management or any other areas of health and well-being, schedule an appointment with a VEBA Resource Center Care Navigator.

Man outside smiling

Optum Resources

This toolkit from Optum shares resources on how to recognize if anxiety and stress are impacting your quality of life, as well as guided coping strategies and training courses for individuals and managers.

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