Photo by Steve Baer | FireDog Photos
Resilience on the job begins with restoring the person behind the turnout gear
The tones drop in the middle of the night. You roll out of bed, throw on your gear, and head out the door without a second thought. Within minutes, you are helping someone who may be having the worst day of their life. You focus on the patient, your crew, and the job that needs to be done. You push through the fatigue, the stress, and the long hours because that is what first responders do.
But when the call is over and the adrenaline fades, how often do we stop and ask ourselves a simple question: *How am I taking care of myself? *
Every day, first responders answer the call to help others. We step into unpredictable situations, provide care to strangers, and support our communities during some of their most difficult moments. We train to be strong, focused, and dependable when people need us most.
Yet despite how well we care for others, many of us struggle to care for ourselves.
The reality is that if we do not begin prioritizing our own well-being, we will eventually find ourselves physically, mentally, and emotionally depleted. Self-care is not selfish, and it is not a luxury. For first responders, it is a necessity. By making small, intentional choices each day, we can protect our health, manage stress, and ensure we are able to continue serving the communities that depend on us.
Three areas to focus on are physical care, proper nutrition, and stress management.
Physical Care
An important part of physical care is getting regular checkups with your doctor. Do not rely solely on your fire department physicals. Make your own appointments and stay ahead of potential health issues.
Another key part of physical care is making sure you get enough sleep. I know this can be difficult for us since you never know when that pager is going to go off. That is exactly why creating a good sleep routine is so important.
Even if the pager does go off some nights, on the nights it does not, your body will already be in the habit of resting. When you do not get enough sleep, your body cannot fight off illness as effectively, making you more susceptible to getting sick. Adults over the age of 18 are recommended to get at least seven hours of sleep per night. I am sure many of you reading this just laughed out loud. But sleep deprivation can lead to serious consequences, such as lack of concentration, poor decision-making, and reduced situational awareness.
I am sure we can all agree that those issues can cause serious problems when operating on a scene, regardless of the nature of the call. Lack of sleep also increases stress levels in the body and can lead to vitamin depletion, further weakening your immune system.
Exercise is another important part of physical care. It does not have to be complicated. Something as simple as a 30-minute walk three to four times a week can make a significant difference in your overall health.
Proper Nutrition
Good nutrition is something many of us take for granted. Eating foods high in protein, such as chicken and fish, along with green vegetables rich in vitamins and nutrients, helps your body stay strong and healthy.
We all know it is easier to stop for fast food or order takeout, especially during busy shifts. However, taking a little time each week to prepare meals can ensure your body is getting the proper fuel it needs. A small amount of planning can make a big difference in how you feel and perform.
Stress Management
Stress management is another critical part of taking care of yourself. Life is stressful, especially in our profession, but there are many techniques that can help you manage it effectively. It just takes practice, but the benefits are worth it.
One of the first steps is changing your thought process. As first responders, we often tend to focus on the negative. I am not exactly sure why that is, but I know I am guilty of it, too. We must learn not to let things we cannot control take control over us.
When something happens that triggers a reaction, pause. Take a moment and ask yourself: Is this worth the reaction I am about to have? Take a breath. Allow your mind to slow down so you can respond calmly rather than react emotionally. This simple pause can reduce stress and help you approach situations with a clearer mindset.
Breathing exercises are a great way to practice this pause. Try breathing in for four seconds, holding it for four seconds, and then exhaling for four seconds. This helps shift your focus away from the stressful event and allows your mind and body to reset. This technique can also be practiced daily, even when you are not feeling stressed. It is a form of meditation that is known to lower overall stress levels.
Spending time in nature is another powerful stress reliever. Natural sunlight provides your body with vitamin D, and simply being outdoors can be calming and restorative. Whether you sit outside on a sunny day or take a short walk around the block, taking time to appreciate the world around you can greatly benefit your mental health.
The Takeaway
Every day we show up for strangers on what may be the worst day of their lives. We bring skill, compassion, and strength when our communities need it most. But behind every uniform is a human being who also deserves care, rest, and support.
Self-care is not weakness – it is what allows us to keep doing this job with clarity, strength, and heart. So, the next time you are thinking about skipping that walk, ignoring that stress, or putting your health last, remember this: taking care of yourself is one of the most important ways you can continue taking care of everyone else.
