If you’re a first responder, you might frequently be exposed to traumatic events while on the job. Whether you’re a paramedic, a firefighter, a police officer, or a 9-1-1 dispatcher, you may find your work deeply fulfilling. But it can be hard to shake the mental health impacts. Witnessing people in the midst of medical emergencies or other life-threatening situations can be highly distressing.
Even when your shift ends, you may feel as though what you’ve seen never really leaves you. You may hold yourself back from expressing your feelings despite your emotional turmoil. It’s easy to believe that you must always be stoic as a first responder in the face of tragedy. Yet, this unrealistic expectation can discourage you from prioritizing your mental health. These tips can help you put your well-being first.
Communicate with Your Supervisor
Have you been working exceptionally long hours lately or struggling with certain workplace policies while on the clock? The nature of a first responder’s work will always have an inherent level of stress, but your working conditions can have a strong influence on your well-being.
You may want to communicate with your supervisor regarding your schedule, specific management policies, or ongoing issues affecting your team. Addressing unpleasant workplace conditions can make it easier to do your job to the best of your ability with the support you need.
Protect Your Time Outside of Work
The way you spend your time when you’re not at work can have a dramatic effect on your mental health. Binge watching TV shows or turning to alcohol to relax can serve as forms of escapism. But they don’t give you a chance to truly unwind. Spending time on activities that feel genuinely fulfilling, like reading a good book, cooking with your family, or even going out for a walk, can replenish your energy.
If you’ve been working overtime, this is also an opportunity to step back and consider whether the additional pay is worth the cost to your mental health.
Invest in Self-Care
It can be tricky to fit self-care into your day when you have a demanding job. Meal prepping nutritious recipes, getting into predictable routines to begin and end your workdays, incorporating short workouts into your weekly schedule, or meditating for just a few minutes each day can bring a sense of stability to your life.
You don’t need to invest massive amounts of time in self-care, but even small changes make a difference.
Spend Time With Loved Ones
Even if your friends and relatives outside of your field can’t necessarily relate to the challenges you face in your line of work, shying away from these relationships will only leave you feeling isolated.
Instead, carve out time for your loved ones, regardless of whether they understand your obstacles first hand. Being with the people you love can remind you of what’s most important in life.
Talk to a Therapist
For first responders, making the decision to talk to a therapist can be particularly hard. You might worry about what people in your field would think if they knew you spoke with a therapist. Alternatively, you may fear that needing therapy means you’re not cut out for your job. Letting go of this stigma can be a powerful first step on the path to change. Furthermore, consider working with a therapist who has ample experience supporting first responders and specializes in the problems you’re dealing with.
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Are you a first responder struggling with mental health challenges due to your demanding job? Reach out to our practice to schedule a free consultation and discuss how our trauma therapists can support first responders.