Firefighting is ranked the #1 most stressful job for 2015, according to career information and job listing website, CareerCast.com. Firefighters face physical danger, psychological trauma, administrative issues, adrenalin rushes, and down time with co-workers in close quarters. There are so many stresses inherent in the job that it is virtually impossible to not experience some level of negative stress every day. Add to that the stresses of relationships, finances, health, etc. and you have a recipe for disaster. So, how do recognize stress in your life, and what do you do about it?
Stress manifests itself in numerous and surprising ways. Physical symptoms include fatigue, frequent illness, sleep disturbances, stomach problems, headaches, change in appetite and low energy. Emotional symptoms include moodiness, defensiveness, irritability, anxiety, paranoia/jumping to conclusions, sadness/depression. Behavioral symptoms include acting out (think substance abuse, violence, gambling), social withdrawal, late for work, legal problems, suicidal thoughts or attempts. Cognitive symptoms include memory problems, inability to concentrate, poor judgment and decision making, seeing only the negative, racing thoughts, constant worrying.
Dealing with stress is different for every person but it all falls under the same umbrella—Self Care. Self Care involves paying attention to your mind, body and spirit and attending to those needs. The funny thing is that most people don’t realize how stressed they actually are. Firefighters don’t have problems they fix them. Friends and family almost always notice it before the individual, so listen when they try to tell you there’s a problem.
There are simple things a person can do to take care of their body. Slow, deep, rhythmic breathing slows your pulse, lowers your blood pressure and oxygenates your brain. Focusing only on your breathing for a minute or two allows your brain time to rest and reset for the demands of the job. Watch what you eat and exercise on a regular basis. Get the best sleep you can.
Taking care of the spirit involves taking time out to find things that give your life purpose and meaning. That means different things to different people so there’s not one right way to do it. For some it’s religion, for others it’s a life force, for yet others it’s not really defined at all. Whatever the definition, use that energy to ground yourself and find peace within your life. Pursue hobbies, education, or travel. Spend time with friends and family. Volunteer, do home projects, read books. The list is endless.
Self Care is also about what’s going on in your head. Check your thinking and attitude. Are you always negative? Are things never going the way you want or expect? Why? Is there a more positive way to look at things or way of doing them? Your internal self-talk plays a huge role in how you go about your day. You can see the glass half full or half empty and the perspective you take affects your whole day. Altering the talk in your head is the hardest thing to change, but can make a huge difference in how you deal with stress.
Sometimes stress leads to more serious behavioral health issues like PTSD, depression, and suicidal ideation. In those cases professional help is necessary. But, the fact of the matter is, help is always out there. Friends and family are your first resource. Reach out. Talk to them. Talk to a trusted spiritual leader, or a peer at work. There is a whole network of assistance that firefighters ignore or see as a waste of time. What most firefighters don’t realize is, there are a great many within their ranks that are suffering in silence as well. It’s not about being broken or weak; it’s about being human and getting well.
The bottom line about stress is simple. You will experience it. You will either deal with it or let it get to you. By attending to yourself, Self-Care, you will acknowledge that you are as important as any patient or situation you face. Remember, you can’t take care of others if you aren’t ok yourself. Be safe. Be well.