6 Mental Health Tips for First Responders
First Responders Devote Their Lives to Serving the Community, but Shouldn’t Neglect Self-Care
In a demanding world it can be nearly impossible to dedicate time to care for ourselves. It is simply easier to continue to care for others and not reflect on how burnt out one might be feeling. First Responders spend their lives caring for others and often can find they have little to nothing left for themselves.
Many can still feel that self-care is “selfish” but the opposite is actually true. When we take the time to care for ourselves, caring for others becomes easier and the caregiver is recharged physically, mentally and emotionally. Caring for your mental health feeds directly into your physical and emotional health. While we, as a nation, continue to accept the significance of mental health and caring for it, try some of these tips below to boost your mental health, with some suggestions specifically for First Responders.
As you consider these tips, have a plan. No two days as a First Responder may look the same but if you have a general, consistent health plan to fall back on, you can navigate the unsteady schedule to your best ability.
1. Move.
First Responder schedules can certainly put your body rhythm out of whack, especially when they include graveyard shifts and long days on the job. Did you know that by seeing daylight in the morning, your body slows down melatonin production (the sleep-inducing hormone) to wake you up and increases output at night when the sun goes down? Sunlight in the morning affects your circadian rhythm and sets your body in motion and is shown to improve mood, prevent burnout and reduce stress throughout the day. So get outside and walk, climb stairs, run, hike, swim, ride horses, dance, golf…the list is endless and we all know we feel better after. For those in Colorado, the possibilities to move are unlimited. Even in our winter months, the recreation centers and indoor resources are abundant. Even if you’re feeling fatigued or mentally drained, find time to get outside in the sunshine and move. We’ve put together this list of 9 of our favorite hikes for couples near Denver.
Sunlight is proven to improve your sleep, reduce stress, fight off depression and strengthen your immune system. Finding time to get outdoors off the job by doing something you enjoy can have huge benefits for anybody, but especially first responders and those who have stressful and irregular working schedules.
2. Fuel.
What you eat matters and there are foods that fuel you and foods that bring you down. There is eating for enjoyment and eating for fulfillment. Understanding the difference and planning on how you are going to fuel your body is self-care at the basic level. However, eating healthy can be overwhelming, especially with irregular schedules and long shifts…and even community goodwill in the form of treats, cookies and donuts delivered to First Responders. The best rule of thumb here is to keep it simple and find any consistent staples that you can maintain for the long haul. If your meal schedule is irregular or unpredictable, find healthy snacks and shakes to power through your day such as nutritious smoothies, protein shakes, energy and protein bars and more. Look for clean ingredients and supplements with natural ingredients. We found this article helpful called Tactical Nutrition for First Responders and look for supplements with natural ingredients.
Healthy eating habits can go a long way in bringing consistency to the sometimes inconsistent schedule of a first responder. Look to opt for healthy and simple fuel for meals and go-to healthy snacks including smoothies, protein shakes and clean protein or energey bars between meals.
3. Rest.
According to the Sleep Foundation, around 75% of adults with depression suffer from insomnia and more than 90% of people with PTSD related to military combat have been found to have symptoms of insomnia. Sleep doesn’t always come as easily as we would hope, but rest can be more than sleep. Journaling, meditation, breathing exercises and aromatherapy are simple ways to encourage sleep through rest. One tip for improving sleep can be to keep a sleep log or wear a fitness tracker such as a Whoop, Apple Watch or FitBit which can track your sleep. Sometimes, simply being aware of your patterns or creating a sleep goal can help you to improve the sleep you’re getting. For First Responders or emergency workers with night shifts or long hours, finding some precious time to sleep may be easier by supplementing your bedroom with blackout curtains, white noise and turning your phone to sleep mode to eliminate any distractions.
Sleep on a First Responder schedule can sometimes be anything but consistent, but finding the time and environment to rest is crucial.
4. Pray.
“Look to the Lord and his strength; seek his face always.” - 1 Chronicles 16:11. Of course, we believe in the power or prayer, but it’s also statistically been proven to help anxiety, mental disorders and anger. According to Physchology Today, 70% of people indicated that prayer was helpful to their mental health. The world wants us to believe that we are in control, but as Christians we know and understand that is not the case. Regular and meaningful prayer can release us from the control we mistakenly think we have, placing our concerns at The Lord’s feet. To have faith and seek control, is to have false faith. Jesus even tells us we will have troubles but not to lose hope. “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” (John 16:33)
5. Connect.
For some this can sometimes be the most difficult, but our mission is for First Responders and their families to know they are not alone. Community connection such as a small group, Bible study, or shared interests such as golfing, hunting or more can help us feel connected and seen. However, after a long, loud, exhausting shift it may be a few days before a social gathering may be in the cards. But connecting doesn’t always mean with a large group. Directing attention to your relationship with your partner, asking them for help or understanding may be all the connection needed to sustain you. Combined with other self-care practices such as exercise and fueling your body, connection can check a few boxes at the same time. Nothing beats a double dose of self-care and your mental health is sure to see a spike. Check out more ways and date ideas to connect with your partner.
Community is essential - whether in groups and friendships or in your partner. Finding a small group or Bible study to meet on a regular basis can play a critical role in helping First Responders grow in their relationships and mental health as well as avoid feelings of isolation.
6. Find Help.
“Walk with the wise and become wise, for a companion of fools suffers harm.” (Proverbs 13:20). Seeking counseling is not only just in times of an emergency, but a preventative tool to live your healthiest life. Whether for yourself, for your marriage or to help with work-related fatigue, stress or traumatic loss or on-the-job incidents, we simply cannot recommend professional counseling enough. In fact, this is why we devote a high percentage of our donations to provide professional and Biblical counseling services to First Responders and we have partnered with several counseling centers in our community.
There is not always enough time in the day to do all the things we want or need to do and it is up to each person to find what heals them and set their boundaries accordingly. Boundaries can only be created and respected when we practice self-care. The Shelter Foundation is proud to partner with a number of area resources that can assist you in finding the mental health steps you need to thrive. With the right help, you can continue to be the leader, swift decision maker and hero our society needs you to be…but before all that, you can be your best version of “you” to your family at home and all who depend on you the most, including yourself.
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