Am I Struggling with Stress as a First Responder?

Written by: Leslie Adams, AMFT 120800

Life as a first responder is not for the faint of heart. I worked as an EMT for 7 years and it was incredibly hard! I have experienced the stress of the job firsthand. The constant adrenaline rushes, long hours and personal injuries are overwhelming. The exposure to traumatic events can take a toll on one’s physical, mental, and emotional well-being.

Who are first responders?

Job titles such as:

• Police (City, Federal, State Troopers)

• Dispatchers

• Correctional Officers

• Firefighters

• EMS/EMT

• Emergency Management

• Paramedics

• Healthcare Professionals

• Public Works – Water, gas, etc.

• Nurse

• Military

Let’s talk about the stress these first responders may experience. First, I’ll point out signs and symptoms of first responder stress. Then, I’ll discuss some tips on how to cope with the challenges being a first responder brings.

Understanding the Immense Amount of Stress for First Responders

How do I know whether my first responder is struggling with stress?

The job of a first responder puts people in  high-stress situations on a daily basis. The stress lasts for hours, sometimes without much sleep. These is the perfect storm to experience different physical, emotional, and behavioral symptoms.

Physical Signs and Symptoms of Overwhelming Stress

1. Insomnia and sleep disturbances. The constant anticipation of an emergency can lead to sleepless nights. Sometimes you can practically hear the tones going on in the silence of the night. Other times, adapting to working all night makes it hard to fall asleep on the days you are off.

2. Muscle tension and aches. The stressors of the job can manifest physically, causing muscle tightness and pain. This can be from stress and anxiety. Sitting long hours in the rig, or the physical strain of lifting heavy equipment and people.

3. Stress can hurt the digestive system, leading to gastrointestinal issues. You might notice acid reflux or other tummy troubles.

4. Frequent headaches are a common way that stress can show up in the body.

5. Intense fatigue. First responders often report chronic exhaustion due to the demands of their job. This relates to the things they see and do as well as the long hours they work.

Emotional Signs and Symptoms of Stress as a First Responder

1. Experiencing anxiety. Persistent worry, restlessness, and panic attacks are common reactions to first responders experience.

2. Depression struggles. The exposure to trauma can lead to feelings of sadness, hopelessness. In some cases can lead to clinical depression.

3. An increase in irritability and anger. Increased stress can make first responders more prone to outbursts and mood swings.

4. Seeking emotional numbness. Disconnecting from emotions can be a response to the job. This helps with the stress, but makes it hard to connect with loved ones.

5. Beginnings of self-doubt. Some first responders question their own abilities. They might also struggle with low self-esteem.

Behavioral Signs and Symptoms of Stress

1. Isolationg themselves from family and social connections. They may start to disconnect themselves and prioritize alone time.

2. Some first responders turn to alcohol or drugs to deal with their stress and emotions. This reflects the urge to numb emotional distress.

3. There may be an increase risk-taking behavior. The adrenaline rush from the job can sometimes spill over into risky behaviors in their personal lives.

Coping Strategies for First Responder Stress

What can I do to cope with the stress of being the first to the worst day of someone’s life?

I recognize there’s a significant amount of sacrifice that first responders make. Let’s talk about how they can cope with the stress of their career and maintain a healthy life.

1. Mindfulness practices can help first responders stay grounded in the present moment. Meditation and deep breathing exercises are known to be effective ways to manage stress. You can even participate with your spouse/family for added support and connection.

2. Therapists can provide a safe space for you to talk about your unique experiences. It can be a helpful outlet to relieve stress and tension. It allows you to receive support for the specific types of things you are dealing with. Remember that seeking help is a sign of strength.

3. Self-care activities, like regular exercise, a healthy balanced diet, and good quality sleep are huge! You deserve to take care of yourself, just like they take care of others.

4. As a first responder, you often see and hear traumatic events that take a while to process. Consider limiting exposure to distressing content when off-duty to minimize re-traumatization.

5. Create a structured routine. A routine can increase a secure sense of calm and help reduce feelings of stress and uncertainty. This can be especially helpful in maintaining a work-life balance.

6. Open and honest communication is crucial when dealing with first responder stress. Make an effort to share and listen in your relationship and friendships instead of holding everything in.

7. Connect with other first responder families who can relate to your experiences. Share stories and coping strategies. Consider joining a support group to strengthen your bond with others who understand your challenges.

8. Find enjoyable hobbies and interests outside of work. This can be an excellent way to blow off steam and refocus energy. Explore new activities or revisit old passions.

9. Set Realistic Expectations: Remember that nobody’s perfect, and it’s okay to have limitations. Avoid putting undue pressure on yourself to always be strong and composed.

10. Celebrate Small Wins: The things that don’t end well can stick with us. We can tend to focus on the negative, I’m guilty of this at times. Make an effort to acknowledge and celebrate your achievements, no matter how small they may seem. Remember the positive impact you have on your community.

11. If the stress begins to take a toll on your relationship, don’t hesitate to seek couples therapy. A therapist can help you both navigate the challenges and strengthen your bond.

12. Laughter is a wonderful way to cope. Find ways to inject humor into your daily life. It can be a powerful tool for decreasing stress and increasing connection with others.

13. Plan Getaways: Escape from the daily grind by planning occasional getaways or vacations. These moments of respite can provide a much-needed break and allow for quality bonding time.

First responder stress is part of a very difficult and very rewarding job. With the right strategies and support, it can be totally manageable. As a former EMT, and a current Marriage and Family Therapist, I’ve personally seen how using these coping techniques can help. Remember, seeking help is a sign of strength, not weakness, and there’s no shame in reaching out to professionals or loved ones.