Mind Over Mayday

Tag: health

  • The Emotional Backpack: What We Carry Home After Every Shift

    The Emotional Backpack: What We Carry Home After Every Shift

    Every first responder knows the feeling of coming home after a tough shift—the weight that follows you through the door, the mental replay of a critical call, or the silence that fills the space where words fail. This invisible weight, often referred to as “emotional residue,” builds up over time, creating what I call The Emotional Backpack.

    We may not realize how full that backpack is until it spills over, affecting not just our well-being but also our personal relationships.

    What’s in the Backpack?

    Each call we respond to leaves something behind. For some, it’s the heartache of comforting a grieving family. For others, it’s the frustration of a chaotic scene or the stress of making split-second decisions. Even the calls that go “smoothly” can leave behind fatigue and emotional drain.

    We don’t leave these moments behind when we clock out. Instead, they come home with us, shaping how we interact with our loved ones. This can show up as:

    • Irritability or withdrawal: Small things may trigger disproportionate reactions, or we might disengage entirely.

    • Difficulty communicating: It’s not always easy to find the words to explain what we’ve been through—or to decide whether we want to share at all.

    • Emotional unavailability: Being emotionally drained at work can leave little energy for connection at home.

    Over time, this can create distance in our relationships, strain communication, and leave loved ones feeling shut out.

    How to Leave Work Stress at the Door

    While we can’t avoid the emotional impact of the job, we can take steps to manage how much of it we bring home. Here are some strategies to help lighten the load of that emotional backpack:

    1. Create a Transition Ritual

    Give yourself a buffer between work and home. This could be listening to music on the drive, taking a walk, or even sitting quietly for a few minutes before stepping inside. These moments of intentional transition can help you shift gears mentally and emotionally.

    2. Offload the Backpack

    Find ways to process what you’ve been through. Talk to a trusted colleague, write in a journal, or seek professional support if needed. Sharing your thoughts—even if only with yourself—can reduce their weight.

    3. Set Boundaries

    While it’s important to share parts of your workday with your loved ones, it’s equally important to protect your personal space from becoming an extension of your job. Be honest about your need to decompress, but also make space for meaningful connection.

    4. Practice Mindfulness

    Grounding techniques like deep breathing or meditation can help bring you into the present moment, reducing anxiety and helping you leave the intensity of work behind.

    5. Nurture Personal Connections

    Make a conscious effort to engage with your family or friends. Even small acts, like asking about their day or planning quality time, can strengthen bonds and remind you of the support system you have.

    6. Prioritize Self-Care

    Regular exercise, adequate sleep, and balanced nutrition are essential for maintaining emotional resilience. Self-care isn’t selfish—it’s necessary for showing up fully at work and at home.

    The Ripple Effect

    As first responders, we pride ourselves on being strong and dependable. But true strength comes from acknowledging the impact of the job and taking steps to manage it. When we learn to offload some of the emotional residue we carry, we’re not only helping ourselves—we’re showing up better for the people who matter most.

    Your emotional backpack doesn’t have to weigh you down. By practicing self-awareness, setting boundaries, and nurturing personal relationships, you can keep work stress from spilling into your home life, creating space for joy, connection, and peace.

    So, the next time you walk through your door, ask yourself: What am I carrying? And what can I set down?

  • Breaking Barriers: Women in the Fire Service

    Breaking Barriers: Women in the Fire Service

    The fire service has long been regarded as a male-dominated field, steeped in tradition and camaraderie. While these aspects make it unique, they also present challenges for women entering the profession. Women comprise only about 8% of firefighters in the United States, according to the National Fire Protection Association (NFPA). Yet, despite the barriers, women bring invaluable strengths to the table—both physical and mental—that enhance the fire service and benefit the communities we serve.

    Overcoming Challenges and Breaking Stereotypes

    Entering a male-dominated field often means working harder to prove your worth. Many women feel the pressure to perform at a higher standard, as they are often scrutinized more harshly than their male counterparts. This can lead to self-doubt, but it also fosters a determination to succeed. Personally, I’ve experienced this dynamic firsthand. When I joined the fire service, I faced criticism and hostility from some officers in one of my departments. These individuals frequently engaged in lewd conversations, scrutinized my work unfairly, and set me up to fail by assigning tasks without proper training or guidance. It was a difficult and toxic environment to navigate.

    However, not every department operates this way. I was fortunate to also serve in other departments where my skills and contributions were valued. These experiences taught me the importance of fostering welcoming environments where teamwork and mutual respect prevail. Ultimately, I chose to leave the toxic department and focus my efforts on places where I was encouraged to grow and thrive as a firefighter.

    The Strengths Women Bring to the Fire Service

    Women often excel in the fire service by leveraging unique strengths that complement the team dynamic. For example, being smaller in size can be an advantage in confined spaces during search-and-rescue operations. Additionally, women tend to excel in communication, empathy, and collaboration, which are essential traits in high-stress, team-oriented environments. The fire service thrives on true teamwork—everyone bringing their strengths to the table to accomplish a shared mission.

    Studies also suggest that diverse teams perform better in high-pressure situations. A 2020 report from McKinsey & Company found that diverse workplaces are 35% more likely to outperform their peers. In the fire service, this translates to better problem-solving, more innovative solutions, and ultimately, improved outcomes for the communities we serve.

    Inspired by Women Who Paved the Way

    My Aunt, a career firefighter/paramedic, was one of my earliest role models. Her dedication, resilience, and professionalism inspired me to pursue a career in the fire service and to be the best version of myself. Watching her navigate the challenges of the job while maintaining her integrity and compassion gave me a roadmap for success.

    Her example also taught me the value of mentorship and support. It is critical for women entering male-dominated fields to seek out allies and role models who can provide guidance, encouragement, and wisdom. The fire service, like any other profession, is only as strong as the people within it. By lifting each other up, we ensure the safety and success of the entire team.

    Moving Forward: Creating a More Inclusive Fire Service

    While progress has been made, there is still work to do to create a more inclusive fire service. Departments must prioritize fostering respectful, welcoming environments where all firefighters—regardless of gender—can thrive. Leadership plays a crucial role in setting the tone and addressing toxic behaviors. When women feel supported, they can contribute to their full potential, enhancing the effectiveness of the entire team.

    For those entering the fire service, my advice is to stay true to yourself, seek out departments and leaders who value your contributions, and never stop advocating for better mental health and workplace culture. The fire service is built on trust, respect, and teamwork—qualities that transcend gender and unite us in our shared mission to serve and protect.

    As women in the fire service, we may face unique challenges, but we also have unique strengths. By breaking barriers and shattering stereotypes, we pave the way for the next generation of women firefighters, creating a stronger, more inclusive fire service for all.

  • Caring for the Dead and Dying: A Sacred Responsibility

    Caring for the Dead and Dying: A Sacred Responsibility

    In the emergency room, we stand at the intersection of life and death, where every moment can shift from hope to heartbreak. Some days, despite everything we do, someone slips away. When that happens, my role changes—from fighting to save a life to honoring the one that has just ended. It’s a sacred responsibility, one I approach with reverence and care, but it’s also a heavy burden to carry.

    After a loss, the real battle begins in my mind. It’s a constant tug-of-war between relief and guilt. Relief comes when death feels like mercy—when someone’s suffering ends after a long battle with pain or illness. But guilt is never far behind. Could we have done more? Did I do enough? These questions echo in my mind, weighing on my heart.

    I remind myself of my mantra: We are not God. We don’t decide who lives or dies. We just do the best we can and leave the rest to a Higher Power. I know this truth, but it doesn’t always quiet the ache. The weight lingers—a mix of sorrow, self-reflection, and an unshakable sense of responsibility.

    Caring for the dead is, for me, a deeply spiritual act. I approach it as I would for a loved one, with gentleness and respect. I clean their body, speaking to them softly as I work, telling them what I’m doing. I close their eyes with care, sometimes offering a prayer or words of peace. These small acts are my way of honoring their life and helping guide their spirit to rest. It’s a sacred moment, a final goodbye, and a reminder of our shared humanity.

    But then comes the cleanup—the part no one prepares you for. The crash cart still sits in the room, its monitor frozen on asystole. The bright fluorescent lights seem harsher than ever, illuminating every detail: the blood, the tubes, the remnants of everything we tried to do. The smell of blood and chemicals lingers in the air, overwhelming my senses. The silence after the chaos feels deafening, broken only by the mechanical sounds of cleaning up the room.

    It’s a sensory overload—the sights, the smells, the memories of what just happened. Cleaning up feels both mechanical and deeply personal. It’s as if we’re closing the chapter on a battle we lost, packing away the tools of a fight that didn’t end the way we’d hoped. These moments are raw, and they stay with me long after the room is ready for the next patient.

    This work is not easy. It leaves an emotional weight that can feel unbearable at times. But even in the midst of grief and exhaustion, I find meaning. I remind myself that every fight matters, even when we don’t win. I hold on to the knowledge that death is not always a tragedy—sometimes, it’s a release from unimaginable suffering.

    Saving lives and losing them are two sides of the same coin, inseparable and relentless. My job isn’t to control the outcome; it’s to give everything I have, to honor the lives in my care, and to carry the weight of loss because that’s the price of compassion and service.

    And so, I keep going. Through the relief and the guilt, the harsh cleanup and the sensory overload, I find peace in the knowledge that I’ve done all I could. Each life I touch, even in their final moments, deserves dignity, care, and love. This belief sustains me when the weight feels too heavy to carry and reminds me why I do what I do.

  • Breaking the Silence: Top Books to Help First Responders Talk About Mental Health

    Breaking the Silence: Top Books to Help First Responders Talk About Mental Health

    First responders face immense stress, trauma, and emotional challenges daily. Breaking the stigma around mental health in the first responder community is critical. To support this, I’ve curated a list of books specifically designed to help first responders and their families understand and address mental health challenges. Each book is a valuable resource, with actionable insights and relatable stories that can make a difference in the lives of those who dedicate their lives to helping others.

    1. Bulletproof Spirit: The First Responder’s Essential Resource for Protecting and Healing Mind and Heart

    Author: Dan Willis
    This book is a practical guide tailored for police officers, firefighters, EMTs, and other first responders. It covers mindfulness, stress reduction techniques, and resilience-building strategies to help first responders safeguard their mental health. Dan Willis, a retired police captain, shares personal stories and proven methods to manage the emotional toll of a high-stakes career.

    2. Emotional Survival for Law Enforcement: A Guide for Officers and Their Families

    Author: Kevin M. Gilmartin
    Although written with law enforcement in mind, this book is beneficial for all first responders. Gilmartin discusses the psychological impact of serving in high-stress environments and offers tools for officers and their families to maintain emotional wellness.

    3. I Love a Fire Fighter: What the Family Needs to Know

    Author: Ellen Kirschman
    This book is a lifeline for families of firefighters, offering insights into the unique challenges of the profession. Ellen Kirschman provides compassionate advice for navigating relationships and fostering communication about mental health and emotional challenges.

    4. Processing Under Pressure: Stress, Memory, and Decision-Making in Emergency Situations

    Author: Matthew J. Sharps
    This book dives into the science of stress and decision-making during high-pressure situations. It offers actionable advice for first responders to better understand and cope with the psychological demands of their work.

    5. The Resilient 911 Dispatcher: A Comprehensive Guide to Surviving and Thriving Together in the 911 Center

    Author: Jim Marshall
    Dispatchers are often overlooked in mental health discussions. This book provides an in-depth look at the stressors faced by 911 dispatchers and offers practical strategies for resilience and stress management.

    6. Post-Traumatic Stress Disorder and the First Responder: A Comprehensive PTSD Guide for EMS, Firefighters, Police, and Dispatch

    Author: David J. Carey
    This book offers a comprehensive look at PTSD within the first responder community. Carey breaks down the signs, symptoms, and treatment options, emphasizing the importance of seeking help and breaking the stigma around mental health.

    7. Stronger: Overcoming My Struggles and Reclaiming My Strength

    Author: Jeff Bauman
    Jeff Bauman shares his journey of recovery after the Boston Marathon bombing, offering inspiration and insight into dealing with trauma and rebuilding mental strength. While not specific to first responders, this memoir resonates deeply with those who have witnessed or experienced life-altering events.

    8. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

    Author: Bessel van der Kolk
    This bestselling book is a must-read for anyone dealing with trauma. Van der Kolk explains how trauma affects the body and mind and explores innovative treatments, including mindfulness, EMDR, and body-focused therapies. It’s particularly relevant for first responders working through cumulative trauma.

    9. Call for Backup: Navigating Mental Health and Wellness in Emergency Services

    Author: Shawn Thomas
    Written by a firefighter and paramedic, this book addresses mental health challenges specific to emergency responders. It offers practical tips for reducing stress, building resilience, and fostering open conversations about mental health.

    10. Meditations for First Responders: Calm Amid Chaos

    Author: Alexis C. Davis
    This book introduces mindfulness and meditation techniques tailored for first responders. It’s an excellent resource for those seeking to incorporate mindfulness into their daily routine to reduce stress and enhance focus.

    These books not only provide valuable guidance but also help normalize conversations about mental health in the first responder community. By sharing these resources, we can take a step toward breaking the stigma and ensuring that those who protect and serve receive the support they deserve.

    Feel free to share this list with colleagues, friends, or loved ones who might benefit. Do you have a favorite mental health resource for first responders? Let me know in the comments below!

  • The Need for Expanded Crisis Intervention Services in Maine and Training for First Responders

    The Need for Expanded Crisis Intervention Services in Maine and Training for First Responders

    Crisis intervention is one of the most challenging yet critical aspects of public service, especially in rural states like Maine. As a first responder and mental health advocate, I’ve seen firsthand how the gaps in crisis intervention services directly affect the well-being of individuals and communities. In a state where resources are already limited, these gaps can leave vulnerable populations without the support they desperately need during moments of crisis.

    At the same time, first responders often find themselves at the forefront of these crises, acting as the first—and sometimes only—line of support. However, without proper training in crisis intervention, many of us are left feeling unprepared to provide the level of care these situations demand.

    This blog post dives into the current state of crisis intervention services in Maine, the challenges first responders face, and why Crisis Intervention Training (CIT) is essential for improving outcomes for everyone involved.

    Limited Crisis Intervention Services in Maine

    Maine faces unique challenges when it comes to crisis services:

    1. Geographical Barriers: With vast rural areas and small towns, access to crisis services can be a logistical nightmare. Individuals in remote areas may face significant delays in receiving the help they need.
    2. Understaffed Crisis Teams: Many regions lack sufficient crisis intervention professionals, meaning teams are often overworked and unable to respond promptly to calls. Wait times for follow-up care can stretch for weeks or even months.
    3. Lack of Comprehensive Support: For many individuals experiencing a mental health crisis, emergency rooms and law enforcement become the default points of contact. These systems are not designed to provide the kind of holistic care that mental health crises often require.
    4. Stigma and Misinformation: Stigma around mental health often prevents individuals from seeking help until the situation escalates into a full-blown crisis. This further strains the limited resources available.

    The Role of First Responders in Crisis Situations

    First responders—EMS, firefighters, and law enforcement—are often the first to arrive when someone is experiencing a crisis. We are tasked with de-escalating volatile situations, ensuring safety, and providing care until further support is available. Yet, without specialized training, many of us lack the tools needed to address the mental health component of these emergencies effectively.

    The emotional toll of these encounters can also weigh heavily on first responders, leading to burnout, compassion fatigue, and mental health challenges of our own. The lack of adequate training amplifies these challenges, leaving responders feeling overwhelmed and underprepared.

    The Importance of Crisis Intervention Training (CIT)

    Crisis Intervention Training equips first responders with the skills to handle mental health crises effectively. CIT focuses on de-escalation techniques, communication strategies, and understanding the signs and symptoms of mental illness. It empowers responders to:

    • De-escalate situations without the use of force.
    • Provide immediate, compassionate care to individuals in crisis.
    • Connect those in crisis with appropriate resources, reducing the likelihood of repeated emergencies.
    • Recognize their own emotional responses to these situations, fostering resilience and mental wellness.

    States that have implemented CIT programs have seen remarkable outcomes, including reduced injuries to both responders and individuals in crisis, fewer arrests of individuals experiencing mental health emergencies, and better long-term outcomes for those individuals.

    Notable examples include:

    Tennessee

    Tennessee has developed a comprehensive statewide CIT program, emphasizing collaboration between law enforcement and mental health professionals. The program focuses on training officers to de-escalate crises and connect individuals to appropriate services, resulting in reduced arrests and improved safety.

    Namitn

    Ohio

    Ohio has established a robust CIT program with a focus on community-based responses to mental health crises. The state’s approach includes specialized training for law enforcement and strong partnerships with mental health agencies, leading to better outcomes for individuals in crisis.

    Mental Health Portland

    Maryland

    Anne Arundel County’s CIT program in Maryland has been recognized for its excellence, receiving a platinum certification from CIT International. This distinction highlights the program’s adherence to best practices in crisis intervention and its success in fostering collaboration between law enforcement and mental health services.

    CBS News

    Minnesota

    Minneapolis launched the Behavioral Crisis Response (BCR) program, dispatching unarmed mental health professionals to 911 calls involving behavioral health crises. Since its inception in 2021, BCR has responded to approximately 20,000 calls, providing timely and compassionate services, and has been praised for its effectiveness in addressing mental health emergencies.

    Wikipedia

    Oregon

    Eugene’s CAHOOTS (Crisis Assistance Helping Out On The Streets) program serves as a model for alternative crisis response. Operating since 1989, CAHOOTS dispatches teams of medics and crisis workers to respond to mental health crises, reducing the burden on police and emergency medical services. The program has inspired similar initiatives across the country.

    Wikipedia

    These examples demonstrate the effectiveness of CIT programs in enhancing responses to mental health crises through training, collaboration, and innovative approaches. Implementing similar programs can lead to better outcomes for individuals in crisis and the communities they reside in.

    A Call to Action for Maine

    To address the gaps in crisis intervention services and training, Maine needs to take action:

    1. Increase Funding for Crisis Services: This includes hiring more crisis workers, expanding mobile crisis units, and improving access to follow-up care.
    2. Mandate CIT for First Responders: Making CIT a standard part of first responder training would better prepare us for the realities of our jobs and improve outcomes for individuals in crisis.
    3. Raise Awareness: Public education campaigns can help reduce the stigma surrounding mental health and encourage individuals to seek help before crises occur.
    4. Collaborate Across Disciplines: Bringing together mental health professionals, first responders, and policymakers can foster innovative solutions tailored to Maine’s unique challenges.

    Conclusion

    The role of crisis intervention is not just about responding to emergencies—it’s about creating a system of support that prevents crises from happening in the first place. For first responders like myself, Crisis Intervention Training offers a pathway to more compassionate and effective care. For Maine, investing in crisis services and training represents a commitment to the well-being of our residents and the health of our communities.

    As a state, we have an opportunity to lead the way in creating a model of crisis response that prioritizes humanity, understanding, and resilience. Let’s rise to that challenge—together.

  • The State of Mental Health Care in Maine: Limited Options, High Costs, and a Broken System

    The State of Mental Health Care in Maine: Limited Options, High Costs, and a Broken System

    Maine’s mental health system is in crisis, and the strain is felt by everyone—from first responders like myself to individuals across the state who are left without adequate care. Whether you’re navigating the system as someone seeking services or as someone supporting others in crisis, it’s impossible to ignore the profound gaps that exist between outpatient therapy and full-scale inpatient hospitalization.

    Beyond the state-run Riverview Psychiatric Center in Augusta and Dorothea Dix Psychiatric Center in Bangor, Maine has only a handful of facilities that provide inpatient psychiatric care. Spring Harbor Hospital in Westbrook, St. Mary’s Behavioral Health Services in Lewiston, and Northern Maine Medical Center in Fort Kent all offer critical services, but their capacity is limited. The number of beds available in these facilities is far too small to meet the needs of our population. When someone is in crisis, the odds of finding a bed nearby are slim, leading to long waits in emergency departments or, worse, no care at all.

    One of the most glaring issues is the lack of services that bridge the gap between outpatient therapy and inpatient hospitalization. For those experiencing a mental health crisis that doesn’t require inpatient care but goes beyond what a weekly therapy session can address, the options are nearly nonexistent. Intensive outpatient programs (IOPs) and partial hospitalization programs (PHPs), which provide structured support without requiring overnight stays, are rare in Maine. This leaves individuals in limbo—unable to access the level of care they need until their situation worsens to the point of requiring hospitalization- which is then limited by the number of beds.

    As someone who has personally needed psychiatric services, I’ve felt the frustration and fear of navigating this broken system. The financial cost of care is another barrier for many. Even with insurance, the out-of-pocket expenses for therapy, medications, and specialized programs can be overwhelming. For those without insurance or with high-deductible plans, these services are simply out of reach.

    For first responders like myself, the stakes are even higher. We’re often the ones called to respond when someone’s mental health crisis reaches a breaking point, and we see the toll that untreated mental illness takes on individuals, families, and communities. Yet, when we or our peers need help, we face the same challenges as everyone else—long waits, limited options, and prohibitive costs. This lack of support contributes to burnout, trauma, and tragically, high rates of suicide among first responders.

    What’s most disheartening is the lack of any meaningful initiatives in Maine to address these issues. Mental health funding remains insufficient, and there’s little momentum toward expanding services or making care more accessible. While telehealth has improved access for some, it’s not a solution for everyone, especially those in rural areas without reliable internet or those who need in-person support.

    We need real change. Maine must invest in creating more beds for inpatient psychiatric care, expanding intermediate care options like IOPs and PHPs, and ensuring that these services are affordable and accessible to everyone. We also need to address the workforce shortage by incentivizing mental health professionals to work in Maine, particularly in underserved areas.

    Mental health care is not a luxury—it’s a necessity. Whether you’re a first responder carrying the weight of others’ crises or an individual struggling to navigate your own, you deserve access to the care you need. It’s time for Maine to prioritize mental health and take bold steps to fix a system that is failing far too many of us.

    Advocating for Improved Mental Health Services in Maine

    To effectively advocate for improved mental health services in Maine, connecting with your local legislators is essential. You can easily find your State Senator and State Representative using the resources provided by the Maine State Legislature.

    Once you’ve identified your legislators, you can contact them using the following options:

    • Mail:
      • State Representatives: House of Representatives, 2 State House Station, Augusta, ME 04333-0002
      • State Senators: Maine State Senate, 3 State House Station, Augusta, ME 04333-0003
    • Phone:

    For a full list of contact details, including email addresses, visit the Maine House of Representatives Contact Page.

    Engaging with your local legislators is a vital step toward addressing the gaps in Maine’s mental health system. Your voice can drive meaningful changes to improve access, affordability, and availability of mental health services across the state.

  • National Legislative Efforts for First Responder Mental Health: Why We Must Keep Raising Our Voices

    National Legislative Efforts for First Responder Mental Health: Why We Must Keep Raising Our Voices

    First responders are the backbone of our communities, showing up during our worst moments to protect, heal, and save lives. Yet, the toll of witnessing trauma and carrying the weight of those experiences is often overlooked. Despite the undeniable need, resources for mental health support remain inadequate. Thankfully, there are growing efforts at the national level to address these issues, but it’s up to us to ensure they don’t fall through the cracks.

    In a previous post, I discussed how first responders can engage in policy advocacy to create meaningful change. Now, let’s dive into the current legislative efforts and why your voice is crucial in pushing these initiatives forward.

    Current Legislative Efforts

    1. First Responders Wellness Act

    Introduced in July 2024 by Senators Kirsten Gillibrand (D-NY) and Josh Hawley (R-MO), this bipartisan bill proposes the creation of a grant program to enhance mental health services for first responders. It also includes the establishment of a national mental health hotline specifically for law enforcement officers, firefighters, EMTs, and others on the frontlines.

    Current Status: The bill has been referred to the Committee on the Judiciary, where it awaits further review.

    2. CARE for First Responders Act (H.R.6415)

    Introduced in the House in November 2023, this bill seeks to provide specialized mental health, substance abuse, and crisis counseling services to first responders. The aim is to address the unique challenges these professionals face, including chronic stress and burnout.

    Current Status: Referred to the Subcommittee on Economic Development, Public Buildings, and Emergency Management for further discussion.

    3. Fighting Post-Traumatic Stress Disorder Act of 2023

    Reintroduced by Senator Chuck Grassley (R-IA) in early 2023, this legislation aims to establish programs designed to help first responders cope with the long-term effects of trauma, such as PTSD and depression.

    Current Status: Under consideration, with ongoing discussions about how to best implement and fund these programs.

    The Alarming Reality: Suicide Rates Among First Responders

    The mental health challenges faced by first responders are profound, with suicide rates notably higher than those of the general population. A study by the U.S. Fire Administration analyzing data from 2015 to 2017 found that first responders accounted for 1% of all suicides during that period. Within this group, 58% were law enforcement officers, 21% were firefighters, 18% were EMS providers, and 2% were public safety telecommunicators.

    Further research indicates that 37% of fire and EMS professionals have contemplated suicide, a rate nearly ten times higher than that of American adults. A 2018 white paper by the Ruderman Family Foundation revealed that police officers and firefighters are more likely to die by suicide than in the line of duty.

    These statistics underscore the urgent need for comprehensive mental health support tailored to the unique challenges faced by first responders.

    The Need for Continued Advocacy

    Legislative efforts like these are an incredible step forward, but they can’t stop here. Bills like the First Responders Wellness Act and the CARE for First Responders Act are only the beginning. To make real change, we need to ensure these efforts are not only passed but also expanded upon and adequately funded.

    Mental health is not a luxury—it’s a necessity for the longevity and well-being of the people who protect us. Without proper support, first responders face increased risks of burnout, PTSD, depression, substance use, and even suicide.

    What Can We Do?

    As I’ve shared before, first responders have a unique and powerful voice in policy advocacy. Here’s how we can ensure these bills move forward and inspire further action:

    1. Contact Your Representatives

    Share your story and explain why these bills matter. Personal accounts from first responders carry immense weight in demonstrating the need for change.

    2. Raise Awareness

    Use your platform, whether it’s social media, local meetings, or community events, to inform others about these legislative efforts.

    3. Collaborate

    Partner with advocacy organizations focused on first responder mental health. Groups like the National Alliance on Mental Illness (NAMI) and local firefighter and EMS unions are often at the forefront of these battles.

    4. Stay Engaged

    Track the progress of these bills and hold your representatives accountable. If progress stalls, follow up.

    A Call to Action

    The time for action is now. Legislative momentum can waver without visible public support. It’s up to us to keep the conversation alive, push for better mental health resources, and ensure that the government invests in the well-being of first responders.

    We must continue to demand more—not just for the passage of these bills, but for the expansion and funding of mental health initiatives across the board. When we advocate for ourselves and our peers, we create a safer, healthier future for everyone.

    Let’s raise our voices together and ensure that these critical efforts become law. The well-being of our first responders depends on it.

    If you’re unsure where to start with policy advocacy, check out my previous post on how first responders can get involved. Let’s make our voices heard!

  • How to Use Trauma-Informed Dialogue to Support Someone Who’s Struggling

    How to Use Trauma-Informed Dialogue to Support Someone Who’s Struggling

    When someone you care about—whether a friend, family member, colleague, or fellow first responder—is struggling, your words and approach can make a huge difference. Trauma-informed dialogue focuses on creating a safe, nonjudgmental space where they feel heard, supported, and understood. Here’s how to implement this compassionate approach:

    1. Prioritize Safety and Trust

    • Start with empathy: Begin by acknowledging their struggle without judgment or assumptions. For example:

    “I’ve noticed you seem a bit off lately, and I wanted to check in. How are you doing?”

    • Be consistent and reliable: Show up when you say you will, listen without interruption, and maintain confidentiality to build trust.

    2. Use Nonjudgmental Language

    • Avoid blame or shaming statements like, “You’re overreacting” or “Why can’t you just let it go?”

    • Instead, try: “That sounds really difficult. I can understand why you’d feel that way.”

    • Remember, trauma responses aren’t about being “weak” but are the brain’s way of coping with overwhelming stress.

    3. Practice Active Listening

    • Give them space to speak: Sometimes, they need to process their thoughts out loud. Avoid jumping in with advice right away.

    • Reflect what you hear to show understanding:

    “It sounds like you’re feeling overwhelmed and unsure where to start. That makes a lot of sense.”

    4. Avoid Triggers

    • Trauma can make certain words, tones, or topics feel threatening. Pay attention to their body language and emotional cues.

    • If they seem agitated or withdrawn, adjust your approach. Use calm, reassuring tones and focus on the present moment.

    5. Focus on Empowerment, Not Fixing

    • Instead of saying, “You should…” or “Here’s what you need to do…”, try asking:

    “What do you think would help right now?”

    • Validate their strengths: “I know this is hard, but I’m amazed by how strong you’ve been through everything.”

    6. Know When to Step Back and Offer Resources

    • If their struggles are beyond what you can handle, gently suggest professional support:

    “I’m here for you, but I wonder if talking to someone like a counselor or therapist might help. I can help you find someone if you’d like.”

    • Offer resources without pressure, such as crisis lines, peer support groups, or wellness programs.

    7. Follow Up

    • Support isn’t a one-time conversation. Check in periodically:

    “I’ve been thinking about you. How have things been going?”

    • Even small, consistent actions—like sending a thoughtful text—show that you care.

    Why It Matters for First Responders

    First responders often face unique challenges, including cumulative stress and exposure to traumatic events. Trauma-informed dialogue acknowledges these pressures without minimizing them. It’s about saying, “I see you, I hear you, and I’m here for you,” in a way that respects their experience and humanity.

    By using trauma-informed dialogue, you’re not just helping someone feel supported—you’re creating a foundation for trust, healing, and resilience. Together, we can break down the stigma around seeking help and foster a culture of compassion and understanding.

    You’re never alone in this journey. Let’s make sure no one else feels they are, either.

    Still feeling lost? Here is a sample conversation that puts trauma informed dialogue into practice…

    Scenario: Two EMTs, Chris and Taylor, are chatting after a shift. Chris has noticed Taylor has been quieter than usual and seems stressed.

    Opening the Conversation

    Chris:

    “Hey Taylor, you’ve seemed a bit off the last few shifts. Everything okay?”

    Taylor:

    “Yeah, I’m fine. Just tired, I guess.”

    Chris:

    “I get that—this job takes it out of you. But I don’t know, it seems like more than just being tired. I’m here if you want to talk.”

    Acknowledging and Validating

    Taylor:

    “I don’t know, man. It’s just been a lot lately. That call last week with the kid… I can’t stop thinking about it.”

    Chris:

    “Yeah, that was a tough one. Those kinds of calls stick with you. It’s completely normal to feel like this.”

    Taylor:

    “I keep wondering if we missed something, you know? Like, what if there was something more we could have done?”

    Chris:

    “That’s a heavy weight to carry. I’ve felt like that before too—second-guessing everything. But from what I saw, you did everything you could. That kid had the best chance because of you.”

    Using Active Listening

    Taylor:

    “I know you’re probably right, but it just doesn’t feel that way. And then every time I try to sleep, it’s like I’m back on that call.”

    Chris:

    “That sounds rough. Not being able to shake it and having it mess with your sleep—it’s no wonder you’re feeling drained. It makes sense that this would be sticking with you.”

    Taylor:

    “Yeah. And I can’t really talk about it at home. It doesn’t feel right to bring that stuff home, to talk about something like that with my wife who doesn’t need that image in her head too.”

    Chris:

    “That’s tough, I know the feeling. But you can always talk to me. You don’t have to carry this alone.”

    Focusing on Empowerment

    Chris:

    “Have you thought about what might help you feel a little better? Sometimes talking to someone outside of work, like a counselor, can help sort through all of this.”

    Taylor:

    “I don’t know. I’ve never done that before. Feels kind of… weak, you know?”

    Chris:

    “Trust me, I’ve been there. I thought the same thing, but talking to someone helped me work through stuff I didn’t even know was weighing me down. It’s not about being weak—it’s about taking care of yourself so you can keep doing this job.”

    Offering Support

    Chris:

    “If you want, I can help you find someone to talk to. I know a few resources that specialize in first responders. No pressure, just an option.”

    Taylor:

    “Yeah, maybe. I’ll think about it.”

    Chris:

    “That’s all I ask. In the meantime, let me know if you want to grab coffee or vent about anything. There’s also a support group I go to sometimes, once a month, if you’d ever want to go with me. No matter what, I’ve got your back.”

    Taylor:

    “Thanks, Chris. I appreciate it. It would be nice to grab coffee outside of work sometime, and let me know when that group is. I’ll give anything a try at this point.”

    This example highlights trauma-informed dialogue by creating a safe space, validating feelings, avoiding judgment, and empowering the struggling colleague to consider next steps. It’s a realistic approach to starting meaningful conversations about mental health in the workplace.

    If you’re unsure of how to start a conversation with someone who is struggling, reach out to mindovermayday@gmail.com and you will receive personalized advice compiled by myself and my own mentors. Note: we are not licensed therapists or counselors, just fellow first responders on a mission to help other first responders in crisis.

  • Using TIPP to Manage Emotional Distress After Traumatic Calls

    Using TIPP to Manage Emotional Distress After Traumatic Calls

    First responders often face high-stress, emotionally taxing situations that can lead to overwhelming emotions after a traumatic call. TIPP (Temperature, Intense exercise, Paced breathing, Progressive relaxation) provides actionable strategies to manage these feelings effectively. These practices have each helped me tremendously after intense or traumatizing calls. Here’s how first responders can use each component:

    T – Temperature: Cool Your System

    Trauma can cause your body to go into fight-or-flight mode, escalating emotional intensity. Using cold temperatures can help calm your nervous system.

    • How to Apply:

    • Splash cold water on your face or hold an ice pack against your cheeks for 30 seconds.

    • Use cold compresses on your neck or wrists.

    • If accessible, step into a cooler environment (e.g., an air-conditioned space).

    • Why it Works:

    Cooling your body activates the mammalian dive reflex, which slows your heart rate and reduces stress.

    I – Intense Exercise: Burn Off Energy

    After a traumatic call, adrenaline and cortisol levels spike, leading to physical restlessness and emotional overwhelm. Intense exercise provides a healthy outlet.

    • How to Apply:

    • Do 30-60 seconds of jumping jacks, push-ups, or sprinting.

    • Engage in vigorous activities like running stairs or shadowboxing.

    • If at your station, consider using available equipment like kettlebells or a treadmill.

    • Why it Works:

    Intense movement burns off excess stress hormones, re-regulating your body and mind.

    P – Paced Breathing: Reclaim Control

    Hyperventilation often accompanies emotional distress. Paced breathing counters this by slowing your breath and calming your body.

    • How to Apply:

    • Inhale deeply through your nose for 4 seconds.

    • Hold your breath for 4 seconds.

    • Exhale slowly through your mouth for 6-8 seconds.

    • Repeat this pattern for 1-2 minutes.

    • Why it Works:

    Deliberate breathing engages the parasympathetic nervous system, helping reduce feelings of panic or overwhelm.

    P – Progressive Muscle Relaxation: Release Tension

    Trauma often causes physical tension. Progressive relaxation helps release that tension and refocus your mind.

    • How to Apply:

    • Start with your toes: tense the muscles tightly for 5-10 seconds, then release.

    • Gradually work upwards through your legs, torso, arms, and face.

    • Pair this exercise with deep, slow breathing for added relaxation.

    • Why it Works:

    This technique reduces physical tension associated with stress and anchors you in the present moment.

    When to Use TIPP

    First responders can use TIPP immediately after a traumatic call, during a quiet moment at the station, or at home when distress surfaces. These techniques are portable, require no special tools, and work quickly to lower emotional intensity.

    By incorporating TIPP into self-care routines, first responders can process trauma effectively, reduce emotional overload, and maintain mental well-being. Remember, seeking additional support from peers or mental health professionals is always encouraged.

  • How to Use the 5 Blinks Method to Overcome Intrusive Traumatic Images

    How to Use the 5 Blinks Method to Overcome Intrusive Traumatic Images

    Intrusive images and flashbacks can feel overwhelming and disorienting, but the 5 Blinks Method is a quick and effective technique to regain control of your mind and focus on the present. This simple practice uses a combination of grounding and mindfulness to help redirect your attention and soothe your nervous system. This technique was introduced to me by a licensed therapist, and has been extremely helpful for me when I’ve dealt with traumatic calls and scenes, both in the field and in the hospital.

    Step-by-Step Guide to the 5 Blinks Method

    1. Identify the Intrusive Image

    • When you notice an intrusive image or memory, acknowledge it without judgment.

    • Say to yourself: “This is just a thought, not my reality right now.”

    2. Take a Deep Breath

    • Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6 seconds.

    • This activates the parasympathetic nervous system to help you calm down.

    3. Blink Five Times Slowly

    • Blink deliberately and slowly five times.

    • Each blink acts as a symbolic “reset” for your brain, helping to break the cycle of intrusive thoughts.

    4. Visualize Sending the Image Away

    • Close your eyes.

    • Imagine the intrusive image as a photograph, or a film reel- an object or something tangible.

    • Now imagine a box big enough to fit the image-object.

    • Visualize placing the image-object into the box and sending that box as far away in your mind as possible, watching it get smaller and smaller, until it completely disappears in the distance.

    • Take a deep breath

    5. Blink Five Times Slowly

    • Blink deliberately and slowly five times.

    • Repeat a grounding statement or positive affirmation to yourself, such as:

    • “I am here in this moment.”

    • “I did everything I could.”

    • “Life happens on life’s terms.”

    6. Ground Yourself in the Present Moment

    • With your eyes open, identify five things you can see.

    • Say them out loud or in your mind.

    7. Move a Muscle, Change a Thought

    • Find something that you can focus your entire attention on- something physical such as going for a walk outside, cleaning something, or opt for a quick workout. Physical activity has a number of benefits, including grounding yourself in your body, releasing endorphins, and even boosting serotonin.

    • Other mind-consuming activities can help too- like playing a game on your phone, having a conversation with someone, or watching an interesting show or movie.

    8. Repeat as Many Times as Needed

    • If the image is resistant and continues to intrude, repeat steps 1-6 as many times as needed, while still trying to find something you can completely and mindfully focus on.

    Additional Tips for Success

    • Practice Regularly: The more you use the 5 Blinks Method, the quicker your brain will recognize it as a tool to refocus.

    • Pair with Deep Breathing: Combining the method with paced breathing enhances its calming effect.

    • Use a Support Object: Hold a grounding object, like a smooth stone, while practicing. (I use a short piece of thin rope that has a knot tied on one end- because when you get to the end of your rope, you tie a knot and hold on!)

    Other Distress Tolerance Techniques to Explore

    The 5 Blinks Method is just one of many strategies to manage distress and intrusive thoughts. Stay tuned for future posts where we’ll explore other effective techniques:

    1. TIPP Skills – Using temperature, intense exercise, paced breathing, and paired muscle relaxation to lower emotional intensity.

    2. Grounding Techniques – Detailed practices like the 5-4-3-2-1 method and body scans.

    3. Opposite Action – Redirecting overwhelming emotions by taking an action opposite to the urge.

    4. Distraction Toolkit – Creating a personalized box or bag of items and activities to help refocus during moments of distress.

    5. Mindful Visualization – Replacing intrusive images with a safe or peaceful mental scene.

    Final Thoughts

    The 5 Blinks Method is a powerful, portable tool to help you navigate intrusive traumatic images. It works by engaging your senses and redirecting your focus, allowing you to move forward without being stuck in the past. Remember, it’s okay to seek additional support from a trusted counselor or peer support group as you work through these challenges.

    You’ve got this—one breath at a time.