Tough call? Try these physical and mental techniques to ease back to a calmer state

You know the feeling. The call drops, and suddenly, you’re locked in. Heart pumping, adrenaline flowing – every second counts. Whether it’s a raging fire, a bad accident, or a medical emergency, you’re in go mode. But what happens when the call is over? How do you go from that heightened state back to normal life – back to home, back to the firehouse, back to yourself?

That’s where a lot of us struggle. Shutting it off isn’t as easy as flipping a switch. The call might be over, but your body doesn’t always get the memo. You’re still wired, still on edge, still carrying everything you just saw and did. And if you don’t find a way to transition out of emergency mode, that stress builds up. Over time, it takes a serious toll on your sleep, your health, your relationships, and your mental well-being.

So, how do you come down from that high intensity state without crashing? Here are strategies to help you shift gears after the call.

1. The 90-Second Reset: Let Your Body Catch Up

When you’re in emergency mode, your nervous system is firing on all cylinders. Your body is flooded with adrenaline and cortisol – great for saving lives, but not so great for relaxing later.

Here’s the good news: Science says that if you give your body 90 seconds to process the initial stress response, you can start regaining control. How to do it:

• Breathe intentionally: Deep, slow breaths signal to your body that the danger is over. Try box breathing, where you inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds. Repeat.
• Move your body: A quick walk around the rig or a few shoulder rolls help burn off that extra energy.
• Acknowledge the shift: Mentally tell yourself, “The call is over. We did our job. Time to reset.”

This practice helps your system transition out of fight-or-flight mode faster, so you don’t stay revved up longer than necessary.

2. Decompress Before You Walk Through the Door

Whether you’re heading back to the station or home after a shift, it helps to have a buffer zone ­– a small transition period that lets you shake off the weight of the job before stepping into your next role. What may work for you:

• Music therapy: On the drive back, play something that helps you decompress, whether that’s country, rock, classical, or a podcast that makes you laugh.
• Cold water trick: Splash cold water on your face or wrists. It’s a quick way to reset your nervous system and snap out of stress mode.
• Mind dump: If something is weighing on you, say it out loud. Whether it’s to your crew, into a voice memo, or just to yourself, getting it out of your head helps you move forward.

The goal is to create separation. You’re leaving the call behind so you can be fully present for what’s next.

3. Off-Duty Doesn’t Mean On-Call for Stress

Once you’re home or back at the station, it’s tempting to replay the call over and over in your mind. That’s normal, but it’s also exhausting. You don’t need to be mentally “on call” when you’re off duty. Consider the following to help you shift out of work mode:

• Physical activity: Go for a run, lift weights, hit a punching bag – whatever helps you burn off lingering tension.
• Hands-on hobbies: Woodworking, cooking, playing an instrument – things that require your full attention pull you out of emergency mode and into the present moment.
• Laugh it off: Watch something funny, call a friend, or just joke around with your crew. Laughter helps your muscles relax.

You don’t have to ignore what happened on the call, but you also don’t have to let it follow you around all day.

4. Give Yourself Permission to Relax

Many of us struggle with guilt when it comes to unwinding. We’ve seen things most people never will, and it’s easy to think, How can I just sit here and relax when that family just lost everything?

Here’s the thing: Carrying that weight 24/7 doesn’t help them, but it does hurt you. Prioritizing your mental and physical well-being allows you to remain resilient, ready for the next call.

So when you find yourself struggling to switch gears, remind yourself:

• You did your job
• You gave it everything you had
• Now, it’s OK to rest

Final Thoughts

Being a firefighter means living in extremes of high stress, high stakes, and then … downtime. Making that transition smoothly isn’t just good for you; it’s necessary, so when the next alarm rings, you’ll be ready because you took the time to reset.

We hope the strategies in this article are helpful! Stay safe, and take care of yourself out there.