Plan for the emotional and financial challenges of unplanned retirement due to injury by building outside support networks, pursuing hobbies, and seeking professional help

By Michael A. Donahue, Ph.D., CFPS, and Karen F. Deppa, MAPP 
PilotLight Resilience Resources 

Hollywood thrives on the image of firefighters as fearless, unwavering, and ready to face any emergency with calm and even a touch of humor. FDNY Chief Edward Croker famously said in 1908, “When a man (person) becomes a fireman, his greatest act of bravery has been accomplished. What he does after that is all in the line of work.” 

How many of us have absorbed that belief, treating even the most harrowing situations as “just another day on the job?” It’s a badge of honor we wear proudly, but is there more to this story?

Firefighters tend to define themselves by their work. It’s more than just a job. For many, it’s who we are. The “Thin Red Line” mentality refers to the idea that firefighters are the last line of defense standing between society and the destructive forces of fire and disaster. This mentality can contribute to a culture of toughness, where emotional and psychological struggles, especially following traumatic events or injuries, may be under-acknowledged or minimized, as the focus tends to remain on resilience and bravery.

We cloak ourselves in Superman’s cape, joke, and pretend nothing will happen to us. But inside, we know better. Drawing on NFPA data, even though the odds of dying in the line of duty are quite small (roughly 1 for every 13,000 responders), the odds of physical injury are significantly greater (roughly 61 for every 1,350 responders). Add psychological injury to the mix, and the odds go way up. 

Unplanned Retirement: A Triple Hit 

So, what happens when we are injured or incapacitated in the line of duty, to the point where suddenly, we are faced with a real, unplanned retirement?

Job loss has been listed as one of the Top 5 stressors in life, along with the death of a loved one, divorce, moving, and life-altering long-term illness or injury. A career-ending injury is a triple hit of stress: long-term illness or injury, job loss, and “divorce” from our fire department family. 

Firefighters who find themselves in this position can expect to feel shock, shame, grief, disappointment, guilt, self-defeating thoughts, and feelings of boredom, isolation, and loss of purpose, not to mention financial worry – a roller-coaster of emotions that may be difficult to control. Throw in the fact many firefighters tend to bottle up their feelings as a coping mechanism for their experiences, and you have a recipe for trouble. Turning inward becomes a self-fulfilling, cyclical practice that further isolates the injured from their previous support network. How can you avoid this downward spiral?  

Strategies for Transition

Plan for retirement well ahead of when you think you will need to. A simple answer, but not effortless. Here are some ideas to make the transition easier, regardless of when it occurs or how:

• Discuss the possibilities of planned and unplanned retirement with a professional financial planner sooner rather than later. In addition to an employer-sponsored retirement plan, take advantage of other options for saving for retirement, such as an IRA or deferred compensation plan.

• Expand your social support network to include family, friends, and acquaintances who are not involved in emergency services. Do not wait until you are faced with retirement to forge these critical bonds. You have other important roles to play in life, be they father or mother, brother or sister, significant other, mentor, neighbor, and friend. Each of these roles can be equally or more rewarding, and these will be the folks you lean on while your former shift mates go about responding to emergencies and sitting around the kitchen table without you.

• Choose outside pursuits that apply and amplify your strengths and values. Research suggests that doing so can boost your well-being and reduce stress and anxiety. A great way to learn about your character strengths and values is to take the free VIA Survey of Character Strengths and then seek opportunities to use your top strengths in creative ways.

• If public service and the need to contribute are an important part of your life, consider transitioning to another related function that serves public safety. Depending on your department, you may take on assignments such as code enforcement or life safety education. Look to other agencies that provide similar services without the strict physical requirements of the fire department. (Before doing so, consult a worker’s compensation attorney to ensure you don’t lose any disability benefits to which you may be entitled.)

• Take up activities outside the fire service that you enjoy, before you retire. For example, many firefighters enjoy woodworking as a hobby. We know of one grizzled firefighter who grows championship roses and another who volunteers to take care of local park trails. Such undertakings provide meaning and increase feelings of self-worth and agency. Hobbies have a way of refocusing our attention away from self-absorbed ruminations on loss, and they can also expand our social network. 
  
  
• Pay attention to the stories you tell yourself and others about your situation. Personal narratives that focus on themes of agency, redemption, and positive personal growth are associated with higher levels of psychological resilience and well-being. Try intentionally crafting and sharing a realistically positive account of your life that includes your motivations for choosing service as a first responder, your contributions to the community, and your transition to your next chapter as you adjust to the unexpected setback. Such narratives can help you put your past, present, and planned-for future into perspective and foster a positive self-image. 

• Develop and master habits that promote your physical and mental health, such as regular exercise, healthy eating, and meditation or other mindfulness practices. The book Atomic Habits by James Clear lays out a set of principles for taking better control of your life, emphasizing that small, incremental positive changes in our daily routines can lead to significant results, and even personal transformation, over time. 

• Probably one of the most difficult, but crucial, steps in transitioning away from your firefighter role is to accept your churning emotions and feelings of vulnerability as a natural part of the psychological healing process. Denying them will only delay your recovery and the process of developing a new sense of normal. We cannot emphasize enough the importance of reaching out for professional help with this transition. Counselors are available with specific expertise dealing with firefighter behavioral health issues. They can be found in the Directory of Behavioral Health Professionals, maintained by the National Volunteer Fire Council.

Continuing Your Legacy of Service

When you signed up to be a firefighter, you dedicated your career to protecting others. Just because you no longer wear the helmet does not mean you are any less driven. You can play a role in ensuring your own protection when facing (or anticipating) the unexpected end of your professional journey. 

Unplanned retirement can be daunting, but with the right resources, including financial guidance, mental health support, and opportunities for continued purpose, you can thrive in this new chapter, build a meaningful life beyond the firehouse, and continue your legacy of service in new and impactful ways.