Leaders play a key role in setting the tone for how mental health is perceived and addressed within the fire department

By Brandy Runyan, PhD candidate

For many of you, firefighting is more than just a job; it’s a calling. But behind the turnout gear lies a human being who faces extraordinary mental challenges. Every alarm bell, every emergency call, and every shift can carry the weight of life-and-death decisions, leaving scars that aren’t always visible. For many of you, the struggle with mental health isn’t talked about enough—yet it’s just as critical as physical fitness.

Having worked alongside firefighters and first responders as the marketing director for the Dallas 9/11 Memorial Stair Climb and the Association of Stair Climbs, I’ve witnessed first-hand the unique mental burdens they carry. The parallels between their mental strain and that of elite athletes, who also face intense pressure, are striking. 

While carrying out their daily jobs, both groups perform in high-stakes environments where mistakes can have serious consequences, and both must find ways to stay resilient. This article aims to share practical, heartfelt strategies for coping with stress, building resilience, and prioritizing self-care so you can keep showing up for your community and for yourself.

Understanding the Mental Health Challenges for Firefighters

You run into burning buildings instead of running out of them. The adrenaline rush, the heat, the chaos — this is your reality. Beyond the physical dangers, you often witness traumatic scenes, from fatal accidents to heart-wrenching losses. 

It’s no surprise that anxiety, depression, PTSD, and burnout are common. Yet, the culture of toughness and stoicism in firefighting can make it hard for individuals to seek help or admit when they’re struggling. Like athletes who push through pain to compete, firefighters often feel they need to be invincible. 

But even the strongest athletes have coaches, therapists, and strategies to keep their minds in shape. You deserve the same level of care and attention to your mental health.

Techniques for Mental Health and Coping Skills

1. Mindfulness and Grounding Techniques: Firefighters are constantly on high alert. Mindfulness can help you stay present and manage anxiety by focusing on the here and now, rather than the “what ifs.” Imagine taking a moment, even in the firehouse, to close your eyes, take a deep breath, and feel the ground beneath your feet. Grounding yourself with your surroundings or your senses can help bring you back from the edge of anxiety during or after a stressful call.

2. Building Mental Resilience: Resilience isn’t about never falling — it’s about getting back up each time you do. For firefighters, resilience can be built by finding ways to reframe negative thoughts and focus on solutions. Techniques used by athletes, like visualizing success or setting small, achievable goals, can also help. For example, after a tough call, take a moment to recognize what you did right rather than dwelling solely on the difficulties.

3. Peer Support and Communication: One of the greatest strengths within the firefighting community is the brotherhood and sisterhood of those who stand by your side. Leaning on each other isn’t a sign of weakness; it’s a lifeline. Whether it’s over a cup of coffee after a call or through formal peer support programs, talking about what you’ve been through can lighten the load. It’s OK to admit when you’re not OK, and it’s OK to ask, “Are you really OK?” when talking to a colleague.

4. Physical Fitness and Exercise: For firefighters, staying fit isn’t just about passing the physical tests, it’s also a key part of managing stress. Regular exercise is a natural mood booster and can help keep your mind sharp. Whether it’s lifting weights, running, or even a pickup game of basketball at the station, moving your body can help shake off some of the mental burden.

5. Sleep Hygiene: Sleep can be one of the toughest challenges for firefighters, given the long and irregular hours. But quality sleep is crucial for mental clarity and emotional balance. Simple changes, like creating a calming bedtime routine or making your sleeping space as comfortable as possible, can make a big difference. Even catching short naps during shifts, when possible, can help restore your energy.

6. Accessing Professional Help: Professional support from counselors who understand the unique pressures of firefighting can provide the tools needed to cope. Many departments offer Employee Assistance Programs (EAPs) that provide confidential counseling. Think of it as adding another tool to your mental-health toolkit.
   
7. Nutrition and Hydration: On a busy shift, it’s easy to forget to eat well or stay hydrated, but this can impact your mood and energy levels. Simple habits like carrying a water bottle or packing nutritious snacks can help keep you at your best. It’s about fueling your body so you can stay strong mentally and physically, especially when the job demands so much.

The Importance of Self-Care and Setting Boundaries

Firefighting is about helping others, but you can’t pour from an empty cup. Self-care isn’t a luxury, it’s a necessity. Taking time for yourself, whether it’s through a hobby, spending time with family, or simply unwinding after a shift, helps recharge your mental batteries. 

Setting boundaries, like taking your days off seriously or saying no to extra shifts when you’re stretched thin, is also crucial. Taking care of yourself is also about ensuring you can keep showing up for those who depend on you.

The firehouse culture often emphasizes pushing through and not showing vulnerability, but real strength comes from knowing when to step back and take care of your mental health. Departments can support this by promoting mental health days, encouraging open conversations about mental well-being, and recognizing that rest and recovery are just as important as training and readiness.

Leadership’s Role in Promoting Mental Health

Leaders set the tone for how mental health is perceived and addressed within the fire department. When leaders openly discuss mental health, model self-care, and prioritize the well-being of their teams, it creates a culture where it’s OK to seek help. As someone with a background in sports leadership and experience supporting first responders, I’ve seen how leadership that truly cares about mental health can make all the difference.

By adopting mental health strategies like those used by elite athletes, firefighters can better manage the stressors of their demanding roles. It’s time to break the stigma and recognize that prioritizing mental health is not a sign of weakness but a strength that allows firefighters to continue their vital work with the clarity, focus, and resilience they need.

Mental health is an ongoing journey, and by taking proactive steps, firefighters can protect not just the communities they serve, but also their own well-being. It’s about finding balance, leaning on each other, and remembering it’s OK to not always be OK. The most important thing is to keep moving forward, one step at a time, with the support and tools needed to stay strong in both body and mind.