For first responders like firefighters, EMTs, police officers, and emergency dispatchers, trauma isn’t an abstract concept. It’s a reality that you witness on a near-daily basis. First responders often struggle with compounding trauma, which results from the accumulated exposure to numerous traumatic experiences over time.
Despite the resilience of first responders, compounding trauma is a heavy weight to carry. But even if you’ve been taught to press on no matter what, you don’t have to shoulder this burden all on your own. These guidelines can help you identify compounding trauma, find healthy ways to manage your emotions, and connect with the support you need.
Recognize the Signs
The symptoms of compounding trauma can look a little different for each individual. However, there are a few common red flags to watch out for. Identifying these signs early can help you avoid post-traumatic stress disorder (PTSD).
You might feel frequently irritable or frustrated with other people, causing you to withdraw from relationships. Anxiety might fuel hypervigilance, making you startle easily. Your days may be clouded by depression. Alternatively, you may just feel emotionally numb — you’re not necessarily sad, but nothing seems to lift your spirits, either.
Sometimes, your symptoms can cause you to question whether you have a physical illness. Even if you’re fatigued, you have trouble falling asleep, and you might be plagued by headaches and nausea.
Breaking the Silence
The professional culture for first responders often discourages people from speaking up about compounding trauma. You might have gotten so used to telling yourself, “I can handle this,” that it’s hard to admit when the pressure has gotten to be too intense.
You don’t have to keep suppressing these feelings. Consider whether there’s a trusted friend at your workplace or within your field who you can share your experiences with. Chances are, someone else you know is also dealing with compounding trauma, and they’ll be relieved that they’re not the only one.
Turn to Healthy Coping Mechanisms
When you have time off, you might be tempted to fall back on unhealthy coping mechanisms to escape from your trauma for a little while. But going to bars, scrolling endlessly, or simply trying to avoid your feelings is not the answer to healing. These short-term fixes can actually worsen trauma symptoms in the long run.
Instead, try to dedicate more time to activities that genuinely uplift your mental and physical health. Spending time in nature can be refreshing, and engaging in a creative hobby can provide you with a valuable outlet for stress.
Finding Support
You have the right to seek professional support for compounding trauma. As a first responder, it might seem like reaching out to a therapist is an admission that you aren’t cut out for the field, but this couldn’t be further from the truth.
You may want to get in touch with a trauma-informed therapist who has experience working with first responders, or you might be interested in peer support programs within first responder organizations. A qualified therapist or group organizer can also address any concerns you have about confidentiality.
Creating Work-Life Balance
Working long hours can exacerbate trauma. If you’ve been working overtime, you may want to consider cutting back on your hours.
It’s also important to maintain a separation between your job and your personal life. When your job becomes your whole identity, it’s easier to feel overwhelmed by the trauma you witness on the clock. Spending time with your loved ones who are not first responders can protect your well-being.
If you’re a first responder who is tired of struggling in silence, our therapy for trauma can help. Contact our practice to discuss our counseling options for first responders.