When you are a federal prison wife, your main role is to be a source of love and support for your spouse. Finding the strength to fulfill your role as a federal prison wife, while taking care of life’s other obligations can be overwhelming. It is said that the family of an incarcerated person serves a sentence of their own. Getting support for yourself and practicing self-care is crucial. This list is RDapDan’s top 10 tips for federal prison wives to practice self-care and combat depression and anxiety.

1. Our number one suggestion for prison wives is exercise. It is scientifically proven that exercise elevates your mood. Prison wives need all the endorphins they can get, so be sure to fit some form of exercise into your daily routine.

2. Prison wives should read bout other women who have lived (and thrived) through this. There are several publications on life as a prison wife. Here are a few we recommend:

Doing Time Together: Love and Family in the Shadow of the Prison

Family Arrested: How to Survive the Incarceration of a Loved One

3. Prison wives should use this time apart to grow. Meditate, pray, and practice interspection.

4. Federal prison wives should write their spouses daily. Inmates love receiving letters, it makes their day. The letter could be as simple as describing your trip to the grocery store, it does not matter, they will be happy to read it. Letter writing is a way for federal prison wives to feel connected to their spouse during incarceration.

5. Dan suggests that prison wives start a daily blog, YouTube channel or even just journal. Documenting your feelings is extremely therapeutic. RDAPDan started his YouTube channel when facing federal prison, keeping his vlog going is what got him through some of his darkest times.

6. Eliminate toxic people from your life. Being a prison wife is no small feat, everyone will have an opinion about you standing by your spouse. Constantly hearing negative opinions will take a toll on you. Remove negativity from your life.

7. Prison wives often have long nights filed with anxiety and worry. Worry is like a rocking chair, it will keep you busy, but it won't take you anywhere. Stop staying up all night with worry. Drink some chamomile tea and get yourself some sleep. Sleep can have a huge effect on how you feel both emotionally and physically and not getting enough will make everything seem even worse.

8. Federal prison wives should eat at right for self-care. The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases, but it can also keep our minds working and alert. Some of the most amazing self-care foods include blueberries, nuts, green leafy veggies, and broccoli.

9. Call or email Dan to help talk you through this. He is readily available for his clients and their families.

10. Join a support group for federal prison wives. There are several online communities of federal prison wives, ready to offer support or even just a listening hear. You do not have to go through this alone.

The following are support groups and communities waiting for you to reach out, starting with Strong Prison Wives and Families, a group Dan stands behind. His interview with the founder of the group, Ro Clausen, can be viewed below.

Strong Prison Wives and Families

Prisoners’ Wives, Girlfriends, & Partners

Prison Wives-Mothers-Daughters-Prayer Group

For the Lives of Prison Wives

If you are feeling suicidal seek help immediately. IMMEDIATELY call the suicide helpline:

1-800-273-TALK (8255).