Working as a first responder can have an adverse effect on your mental health. Each and every day, you’re helping people in dire situations. Depending on your specific role, you might witness serious injuries or death on a regular basis. You may have to support family members of the deceased through some of the most harrowing moments of their lives. All of this can take a toll on your own well-being.

If you’re a first responder, you might be wondering what you can do to protect your mental health, deal with stress, and cope with the complicated emotions that this job brings. Here are a few things you can do to support your own mental health as a first responder.

Peer Support

First, it’s important not to bottle these feelings up. If you’re distressed or upset about something you witness on the job, you might feel like you need to keep these emotions inside. You might worry about burdening your coworkers or friends with your feelings.

But finding someone who you can trust and open up to is crucial. Talking to people in your field who have been in your shoes, as well as people outside of your industry who can provide you with welcome distractions, are both good ideas.

Physical Self-Care

Being a first responder can be tough on your body. When you don’t take care of your physical health, your mental health can definitely suffer, too. Although it can be difficult when you have a demanding job like this one, try your best to eat nutritious meals and cook at home when possible.

Make time for exercise off the clock. Remember, you don’t need strenuous workouts to care for your body. Instead, you could try going for walks or doing gentle yoga.

Manage Your Shift Schedules

As a first responder, you might feel like your work schedule is unforgiving. Depending on your hours, you may end up with lots of overnight shifts, early mornings, or shifts that simply put your schedule out of sync with others in your life.

If you’re frustrated with your schedule, and you feel like your current hours have had a negative impact on your mental health, it may be worth talking to your supervisor to see if you can make some changes, or applying for jobs with an employer who can offer you a schedule that better suits your needs.

Recognize Warning Signs

Stress is a normal and unavoidable aspect of life – but chronic stress that leads to anxiety and depression needs to be addressed early on. It’s important to monitor yourself for warning signs or anxiety, depression, or other mental health conditions.

These can include trouble sleeping, a lack of interest in your hobbies and passions, a loss of appetite, and panic attacks, among other symptoms. If you notice these symptoms, it’s time to seek professional help.

Seek Help

When you’re a first responder, you might feel like you have no right to express your own mental health struggles. After all, if the people you’re helping are going through more pressing matters, you may wonder if you really have the right to feel so down.

You may feel like there’s a stigma against talking about personal mental health issues in your field. But trying to stifle your emotions will only leave you feeling worse. Instead, you have every right to seek out the help you need. Connecting with a therapist can give you a safe space to process these feelings.

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Are you a first responder struggling to cope with depression? Working with a therapist can help. Reach out today to discuss your options for scheduling your first session for depression therapy or trauma therapy.