Mind Over Mayday

Tag: self-care

  • A New Year, A Renewed Mission: 2025 Goals for Mind Over Mayday

    A New Year, A Renewed Mission: 2025 Goals for Mind Over Mayday

    As we step into 2025, I’m filled with gratitude for the journey so far and excitement for what lies ahead. Mind Over Mayday has become more than a blog—it’s a community, a conversation, and a space where first responders can find understanding, support, and encouragement. This year, my mission is clearer than ever: to advocate, inspire, and empower those navigating the often-overwhelming realities of life on the front lines.

    Reflecting on the Journey

    2024 was a year of growth, both personally and for the blog. I shared stories of resilience, loss, and healing, opening up conversations about the mental health challenges we face as first responders. I attended events, honored fallen heroes with the Maine EMS Honor Guard, and connected with so many of you who shared your stories with me. These moments solidified my belief that we need to keep the dialogue around mental health alive and growing.

    This mission is deeply personal. As a suicide attempt survivor, someone in long-term recovery, and a first responder, I know how critical it is to have support, understanding, and resources when navigating the mental and emotional weight of this work. It’s my goal to make Mind Over Mayday a resource that first responders turn to when they need connection, guidance, or simply a reminder that they’re not alone.

    Goals for Mind Over Mayday in 2025

    1. Expand Reach and Connection

    This year, I want to reach even more first responders. That means:

    • Partnering with organizations that share the mission of supporting mental health for first responders.
    • Attending conferences and events to spread the word about Mind Over Mayday.
    • Growing our online presence through social media, newsletters, and interactive content.

    I want Mind Over Mayday to become a place where first responders know they can find tools, resources, and community whenever they need it.

    2. Offer Practical Tools for Healing

    It’s one thing to talk about mental health; it’s another to equip people with actionable tools. This year, I aim to create:

    • A free downloadable resource guide with tips for processing trauma, building resilience, and maintaining mental health.
    • A series of blog posts highlighting proven techniques, from mindfulness practices to physical health strategies that support mental wellness.
    • Online workshops or webinars designed to help first responders navigate stress and trauma in real time.

    3. Elevate Voices in the Community

    Every first responder has a story, and every story matters. In 2025, I want to feature more guest contributors on Mind Over Mayday. Whether it’s a fellow EMT, firefighter, police officer, or dispatcher, this blog will continue to showcase the voices of those on the front lines. Sharing our stories helps break down stigma and reminds us all that we’re stronger together.

    4. Advocate for Systemic Change

    While individual support is crucial, the bigger picture matters too. This year, I want to advocate for improved access to mental health resources for first responders. That means:

    • Collaborating with local and national organizations to push for better policies and funding for first responder mental health.
    • Highlighting the gaps in the system and offering solutions through my blog and public speaking opportunities.
    • Continuing to normalize therapy, peer support, and other tools for mental health within our community.

    5. Inspire Through Vulnerability

    My personal journey is the heart of Mind Over Mayday. This year, I’ll continue to share openly about my experiences with sobriety, recovery, and the challenges of life as a first responder. Vulnerability is a superpower, and I hope that by being honest about my struggles and victories, others will feel empowered to do the same.

    Building a Stronger Future

    2025 is about more than just goals—it’s about creating a safer, more supportive world for first responders. It’s about leaving the job better than I found it and ensuring that the next generation of EMS professionals, firefighters, and police officers have the resources they need to thrive.

    This blog isn’t just about me; it’s about us. Every story shared, every conversation started, and every life touched is a step toward a stronger, healthier community.

    Thank you for being part of this journey. Your support means the world to me, and I’m excited to see what we can accomplish together in 2025. Let’s make this year one of growth, healing, and hope—for ourselves and for the people we serve.

    What are your goals for the new year? Let’s start the conversation. Together, we can make a difference.

    – Lacey Sawyer
    Mind Over Mayday

  • New Year, New You: Strategies for Overcoming Trauma, Reducing Stress, and Cultivating Mental Resilience in 2025

    New Year, New You: Strategies for Overcoming Trauma, Reducing Stress, and Cultivating Mental Resilience in 2025

    Introduction:

    The new year holds the promise of fresh beginnings and renewed hope, but for many of us, it can also feel like a daunting reminder of the unresolved struggles we carry. As first responders and individuals in high-stress roles, the toll of trauma and stress doesn’t reset with the calendar. However, the start of a new year offers a unique opportunity to recommit to ourselves—to our healing, our growth, and our resilience.

    Mental resilience isn’t about erasing the past; it’s about learning how to carry it more lightly. It’s about equipping ourselves with tools and strategies to face the challenges ahead, not from a place of depletion, but from one of strength and renewal. Let this year be the one where you take actionable steps toward mental well-being. Here are some ideas to help you get started.

    1. Embrace the Power of Acknowledgment

    Before we can heal, we need to name what’s weighing us down. Trauma and stress often linger because they’re left unspoken or unattended. Reflecting on your experiences—whether through journaling, therapy, or open conversations—is a powerful act of acknowledgment. It’s a way of telling yourself that your experiences matter, that your feelings are valid, and that you deserve to heal.

    While acknowledging pain is not easy, it is a critical first step. Remember, healing isn’t about erasing the hurt; it’s about transforming your relationship with it. Start small by identifying moments in your life that feel unresolved and sit with them gently. Allow yourself to feel, process, and, when ready, move forward.

    2. Prioritize Rest and Recovery

    One of the most overlooked aspects of mental resilience is the importance of rest. For first responders, who are often running on adrenaline and caffeine, rest can feel like a luxury. But rest is a necessity, not an indulgence. It’s in these moments of stillness that our bodies and minds repair and restore.

    Consider your sleep hygiene. Are you giving yourself enough time to unwind after your shifts? Are you creating an environment conducive to restful sleep? Simple changes—like dimming the lights, avoiding screens before bed, or developing a consistent bedtime routine—can make a world of difference. And remember, recovery isn’t just about sleep; it’s about finding moments of peace throughout your day, whether through a five-minute meditation, a walk in nature, or quiet time with a loved one.

    3. Learn to Regulate Stress

    Stress is an inevitable part of life, but how we respond to it can change everything. Developing healthy ways to manage stress is a cornerstone of mental resilience. Start by recognizing your stressors. What situations or thoughts trigger feelings of overwhelm? Once identified, you can begin to address them with intentional practices.

    One effective way to regulate stress is through breathwork. When stress strikes, try the 4-7-8 breathing technique: inhale for four seconds, hold for seven, and exhale for eight. This simple exercise can help lower your heart rate and bring you back to the present moment.

    Other strategies include exercise, creative outlets like painting or writing, and even laughter. Yes, laughter is a form of stress relief! Don’t underestimate the power of humor to lighten your mental load.

    4. Set Intentions, Not Perfections

    New Year’s resolutions often come with an all-or-nothing mentality that can lead to burnout or guilt. Instead of setting rigid goals, focus on intentions that prioritize your mental health. For example, rather than resolving to “never feel stressed again” (an impossible standard), set the intention to “respond to stress in healthier ways.”

    Intentions allow for flexibility and growth, while perfectionism often sets us up for failure. Give yourself permission to try, fail, and try again. Resilience isn’t about avoiding setbacks; it’s about bouncing back from them with greater insight and determination.

    5. Foster Gratitude and Connection

    Resilience thrives in the soil of gratitude and connection. Take time each day to focus on what you’re grateful for, no matter how small. Gratitude shifts your perspective and reminds you of the good that exists alongside the challenges.

    Equally important is connection. Resilience is not a solo journey. Lean on your support system—friends, family, colleagues, or a trusted mentor. Vulnerability can feel uncomfortable, especially in professions where strength is often equated with stoicism. But true strength lies in knowing when to ask for help. Let this year be the one where you allow others to show up for you, just as you have shown up for them.

    6. Celebrate Small Wins

    Healing and growth are not linear processes. There will be days when you feel invincible and others when you feel like you’re back at square one. That’s okay. What matters is that you keep moving forward, even if the steps are small.

    Celebrate your progress, no matter how incremental it may seem. Did you take a moment to breathe deeply during a stressful call? Celebrate that. Did you reach out to a friend when you were feeling low? That’s a win. Each step you take is a testament to your strength and resilience.

    7. Utilize Resources Tailored to First Responders

    As first responders, we often feel the pressure to “tough it out” and carry on without addressing the mental toll of our work. But the truth is, we all need support sometimes—and it’s okay to reach out. This year, take advantage of resources specifically designed for people like us who face trauma and high-stress situations daily.

    One invaluable tool is the 24/7 Debrief Hotline and Peer Support offered by Mind the Frontline. This service provides immediate access to someone who understands what you’re going through. Whether you’ve just come off a difficult call, need to process something that’s been weighing on your mind, or simply want to talk to a peer who gets it, this hotline is there for you anytime, day or night.

    Taking that step to call or talk to someone isn’t a sign of weakness—it’s a sign of strength and self-awareness. Let this be the year you embrace the help that’s available and prioritize your mental well-being.

    Challenging Negative Thoughts and Reprocessing Them

    Our minds can often be our toughest critics, especially when we’re dealing with trauma and stress. Negative thoughts can creep in and become so loud that they feel like the truth. These thoughts—whether self-critical, hopeless, or fear-driven—can keep us stuck, preventing us from fully healing. But the good news is that we can challenge and reprocess these thoughts, turning them into stepping stones for growth. The following practice has made a monumental difference in how I think about traumatic experiences, especially ones where I’ve questioned myself or my performance, and have held on to guilt or shame surrounding a negative outcome.

    Step 1: Recognize the Thought
    The first step to challenging negative thoughts is to become aware of them. Often, they run in the background like a looped recording. Pay attention to moments when you feel anxious, overwhelmed, or down, and identify the thought behind those feelings. For example, you might catch yourself thinking, “I’m not strong enough to handle this.”

    Step 2: Question Its Validity
    Once you’ve identified the thought, ask yourself if it’s really true. Negative thoughts are often rooted in fear rather than fact. Use questions like:

    • Is there evidence to support this thought?
    • What would I tell a friend who thought this way?
    • Am I jumping to conclusions or assuming the worst?

    Challenging the thought helps weaken its grip and allows you to see a more balanced perspective.

    Step 3: Reframe the Narrative
    After challenging the negative thought, reframe it into something more constructive and compassionate. This doesn’t mean ignoring the situation, but rather shifting the narrative to one that is kinder and more empowering.

    For example, instead of thinking, “I’m not strong enough,” try rephrasing it as, “I’ve faced difficult things before, and I’ve made it through. I am capable of doing hard things.”

    Step 4: Replace the Thought with Action
    Sometimes, the best way to combat a negative thought is to prove it wrong through action. If the thought is, “I’ll never make progress,” take a small step forward—something that counters the thought, like practicing a self-care routine or tackling a task you’ve been avoiding. Each action builds confidence and weakens the power of negative thinking.

    Step 5: Use Reprocessing Techniques
    For deeper work, consider techniques like Eye Movement Desensitization and Reprocessing (EMDR) or Cognitive Behavioral Therapy (CBT). These methods help you reprocess trauma and restructure the way your brain responds to distressing thoughts and memories. Working with a therapist trained in these approaches can help you make significant progress.

    Step 6: Practice Self-Compassion
    Remember, negative thoughts are often rooted in past experiences and learned behaviors. Reprocessing them takes time and practice. Be patient with yourself and celebrate even the smallest victories. Self-compassion isn’t a luxury—it’s a necessity for growth and healing.

    Remember
    Challenging negative thoughts is like retraining your brain to work for you rather than against you. It’s not about eliminating every negative thought, but learning to navigate them in a way that empowers you rather than holding you back. As you enter this new year, make a commitment to tune into your inner dialogue, challenge the negative narratives, and reframe them into something that aligns with your resilience and strength.

    You are more capable than your doubts may tell you—and you have the power to rewrite your story.

    Conclusion:

    This year, I challenge you to prioritize your mental health as fiercely as you prioritize the well-being of others. Trauma and stress may be part of our stories, but they don’t have to define us. With intentional steps, we can learn to carry our burdens more lightly and build the resilience needed to thrive.

    As you step into 2025, remember that resilience isn’t about being unbreakable. It’s about bending without breaking, healing without rushing, and growing without limits. Take the time to honor your journey, invest in your well-being, and embrace the strength that comes from choosing yourself—again and again.

    Together, we can create a stronger, more resilient community—one step, one day, and one call at a time.

  • The Challenge of Asking for Help: And the Consequence of Remaining Silent

    The Challenge of Asking for Help: And the Consequence of Remaining Silent

    First responders and healthcare workers are often seen as the people who run toward danger, chaos, and pain when others turn away. We are the caregivers, the fixers, the steady hands in a storm. But what happens when the caregivers need care themselves? What happens when the healers need healing?

    For a long time, I believed I had to be invincible. The unspoken rule in our world often feels like this: if you can’t handle the heat, get out of the firehouse, ambulance, or hospital. You don’t show weakness. You don’t admit to struggling. You push through. And if you can’t, there’s a pervasive sense that maybe you shouldn’t be in this field at all.

    These beliefs are not just whispers in our heads—they’re reinforced by the environments we work in. The long shifts, unpredictable hours, and the emotional weight of the job leave little time to process what we experience, let alone seek help. And when we do consider reaching out, we face limited resources, long waitlists, and a troubling lack of mental health services tailored to the specific needs of first responders. On top of it all is the fear of judgment: Will my coworkers see me as weak? Will my supervisors think I’m not cut out for this job?

    I’ve been there. I’ve carried the shame of needing help and told myself I didn’t have time to seek it. For years, I believed that asking for care would mean I wasn’t strong enough to keep doing the job I loved. It took the suicides of several colleagues—dear friends and mentors who I admired deeply—for my perspective to change.

    When Sawyer Coleman and Scott Latulippe died by suicide, it shook me to my core. I served with the Maine EMS Honor Guard at their funerals, and it was a challenge to remain stoic in my role when the gravity of their deaths moved us all to tears. These were people many looked up to, people who were thought of as unshakable. People who others relied on, whose families and close friends remember as being positive, humorous, and calm in the midst of even the most traumatic of calls. And yet, they were quietly battling mental health struggles that ultimately led them to making devastating and permanent decisions. Their deaths forced me to confront the reality that even the strongest among us can be brought to our knees by the weight of this work. It was a wake-up call—not just for me but for so many others in our field. It made me realize that ignoring our mental health doesn’t make us stronger; it makes us vulnerable in the most dangerous way possible.

    We need to ask ourselves some hard questions: What good am I to my patients, my coworkers, or my family if I’m running on empty? How can I continue to serve others if I refuse to care for myself? The answers are painfully clear. We are irreplaceable to the people who love us. Our children and families need us. Our colleagues rely on us. And to show up for them, we have to show up for ourselves first.

    That realization changed everything for me. I stopped seeing self-care as selfish or weak and started viewing my mental health as essential to my career. I began to prioritize my wellness in ways I never had before—therapy, support groups, time to decompress, and creating boundaries around my work and personal life. I also became vocal about these changes, hoping to break the stigma and encourage others to do the same.

    It hasn’t been easy. There are still moments of doubt and guilt. But I’ve learned that vulnerability is not a weakness; it’s a strength. Asking for help doesn’t mean you’re failing—it means you’re fighting to stay in the fight. It means you’re choosing to protect your ability to care for others by caring for yourself.

    The work we do as first responders and healthcare professionals is vital. But so is our well-being. If there’s one thing I want my colleagues to understand, it’s this: You are not replaceable. You matter—not just to your patients and your team but to the people who love you. Filling your cup first isn’t just an act of self-preservation—it’s a gift to everyone who depends on you.

    If you’re struggling, please know you’re not alone. There’s no shame in needing help. In fact, seeking it might just be the bravest thing you ever do. And if sharing my story can make even one person feel less alone or encourage them to take that first step, then every word I’ve written here has been worth it.

    Let’s continue to care for each other—and ourselves. Because this work, this life, this mission—it’s worth it. And so are you.

  • Vicarious Resilience: Finding Strength Through Stories of Survival

    Vicarious Resilience: Finding Strength Through Stories of Survival

    As first responders, we are often exposed to some of the most challenging moments in people’s lives. The emergencies we encounter can weigh heavily on us, leaving behind an emotional residue that is difficult to process. Yet, amidst the chaos and heartbreak, there is a profound gift: the ability to witness resilience.

    Vicarious resilience, a concept born from the field of trauma therapy, refers to the strength and healing we gain by observing others overcome adversity. For first responders, this can take many forms—watching a patient fight for their life and recover, seeing families come together during crises, or learning from colleagues who persevere despite the hardships of the job. These stories serve as powerful reminders of human strength, giving us the hope and courage to continue showing up, no matter how difficult the day may be.

    The Transformative Power of Resilience

    Each shift presents us with moments where resilience is on full display. It could be a child smiling through pain, a survivor expressing gratitude, or a colleague standing tall after enduring unimaginable challenges. These experiences are not just fleeting snapshots—they have the potential to inspire personal growth, foster empathy, and build a sense of purpose.

    Vicarious resilience is a vital antidote to the emotional toll of our work. It shifts the narrative from despair to hope, reminding us that even in the darkest moments, there is light. When we allow ourselves to absorb these stories, they can become tools for our own healing.

    Introducing: Stories of Strength—A New Interview Series

    To further explore the impact of resilience in the first responder community, I’m excited to announce a new blog series: Stories of Strength: Interviews with First Responders and Survivors.

    In this series, I’ll sit down with professionals from the field and individuals who have endured and overcome significant challenges. Together, we’ll discuss the moments that shaped their journeys, the lessons they’ve learned, and how their experiences can inspire hope and healing in others.

    Through these interviews, my goal is to create a space where we can celebrate resilience in all its forms. By sharing these stories, I hope to offer readers—whether they are first responders, mental health advocates, or anyone facing their own battles—a source of comfort, encouragement, and perspective.

    Finding Your Own Resilience

    Witnessing the resilience of others is a gift, but it is equally important to recognize your own strength. Each time you show up for a call, comfort a patient, or support your peers, you are embodying resilience. Take time to honor that within yourself.

    As we move forward with this series, I invite you to join me on this journey of discovery and growth. Let’s shine a light on the incredible strength within our community and use these stories as stepping stones toward healing and hope.

    Stay tuned for the first interview in the series—it’s a story you won’t want to miss.

    Together, let’s find strength in the resilience around us and within us.

  • 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?

  • 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.

  • The Weight of the Badge: Navigating the Emotional Burdens of Being a First Responder

    The Weight of the Badge: Navigating the Emotional Burdens of Being a First Responder

    When you take the oath to serve as a first responder, you accept a level of responsibility most people will never fully understand. The badge is more than just a symbol; it represents a commitment to protect and serve others, often in their most vulnerable moments. While this calling is honorable and rewarding, it carries an emotional and psychological toll that can feel insurmountable at times.

    The stress of being responsible for others’ lives, making split-second, life-and-death decisions, and witnessing trauma daily can lead to mental health struggles that many first responders face in silence. Feelings of isolation, anxiety, or depression often creep in, uninvited and persistent. Yet, the stigma surrounding mental health in our profession sometimes keeps us from seeking the help we need.

    Understanding the Burden

    The emotional toll of the badge doesn’t just hit you during the call—it follows you home. Memories of a tragic accident, a call that didn’t go the way you hoped, or even the cumulative stress of always needing to be “on” can weigh heavily. This burden can manifest in ways that are hard to detect at first:

    • Isolation: The unique nature of our experiences can make it feel like no one outside the job understands.
    • Hypervigilance: Being always on edge, even during downtime, can strain relationships and rob us of peace.
    • Emotional Numbing: To cope with the trauma we see, we may shut down emotionally, making it hard to connect with loved ones.

    Advice for Navigating the Weight

    It’s crucial to recognize the signs that your mental health may be struggling and take proactive steps to manage the weight of the badge. Here are some strategies to help:

    1. Set Healthy Boundaries

    • Leave Work at Work: While it’s easier said than done, establishing routines to mentally transition out of “work mode” can help. For example, use the drive home to decompress by listening to music, practicing mindfulness, or even sitting in silence.
    • Limit Overcommitment: It’s okay to say no. Taking on too many shifts or responsibilities can lead to burnout.

    2. Build Emotional Resilience

    • Practice Self-Care: Prioritize sleep, nutrition, and exercise. These basic habits have a profound impact on your ability to cope with stress.
    • Find an Outlet: Whether it’s journaling, painting, or a physical activity like hiking, having a way to process emotions is key.
    • Train Your Mind: Consider therapy, mindfulness practices, or resilience training programs specifically designed for first responders.

    3. Recognize When You Need Help

    • Be Honest with Yourself: If you’re feeling overwhelmed, irritable, or detached, it’s a sign to check in with your mental health.
    • Seek Professional Support: Therapy isn’t a sign of weakness; it’s a tool for strength. Look for counselors or therapists who specialize in working with first responders.

    Voices from the Field

    Hearing from those who’ve walked the same path can provide comfort and inspiration. Here are a few testimonials from first responders who’ve found ways to balance the pressures of the badge:

    • Mark, a firefighter/EMT with 15 years of experience:
      “For years, I thought I had to be the strong one all the time. But then I started talking to a peer support group, and it changed everything. Just knowing I’m not alone has made such a difference.”
    • Sarah, a paramedic and mother of two:
      “Boundaries were the hardest lesson for me. I used to take every call to heart, but I’ve learned to focus on what I can control and let go of the rest. It’s a daily practice, but it’s worth it.”
    • Tom, a police officer who recently retired:
      “Therapy saved my life. I thought I was just angry all the time, but it turned out I was depressed. Getting help not only made me a better officer—it made me a better husband and dad.”

    Creating a Culture of Support

    We must normalize mental health conversations in our profession. It starts with each of us being willing to open up, check in on our colleagues, and advocate for better mental health resources within our departments. The badge is heavy, but we don’t have to carry it alone.

    If you’re struggling, remember: help is available, and your mental health is just as important as the lives you protect. Let’s honor the badge by also honoring ourselves.

    Call to Action:
    If you or someone you know is a first responder struggling with mental health, reach out to peer support groups, employee assistance programs, or national hotlines like the First Responder Support Network or Safe Call Now. You’re not alone, and there’s no shame in seeking help.