Prevention vs reaction
On February 20th, I had a unique opportunity to participate in a firefighter cultural competency training for mental health clinicians. The class was organized by Engineer Evelyn Arnold from the Mount Dora fire department, along with Division Chief Kimberle Rogers from Hillsboro County Fire Rescue. Instructors from all over central Florida pitched in to help us clinicians learn about what it is like being a firefighter, and some of the work a firefighter might do throughout their shift. Groveland Fire Department, Clermont Fire Department, The Villages Fire Department, Mount Dora Fire Department and several members of the Hillsboro County Peer Support Team. The turnout gear was provided by Hillsboro County Fire Rescue.
I learned a few things about the current fire service, and about myself during the day. First, I have to admit the last time I donned bunker gear was over sixteen years ago. I was not prepared for how gear stresses the body like that. In short, I’m old and out of shape. Second, peer support teams work. If you are in a fire department which does not have the funds or staffing for a peer support team, think about organizing one for the entire county. Having a brother or sister to help you talk through the incidents is invaluable. Third, the attitude in the fire service surrounding seeking mental health support is changing. I’m glad the stigma is slowly changing. Fire fighters have, for too long, been neglecting our mental well-being.
While reactive measures like seeking counseling after an incident, or after a career full of incidents, is becoming more common in the fire service, I am thinking about what preventative measures can be implemented to build more resilient firefighters and first responders? Some departments have a mandatory annual mental wellness check-up. Just like annual physical assessments, the mental check-up is intended to catch lingering burnout before it becomes problematic. However, unlike physical fitness, mental resilience is not as easy to maintain.
There is no 'gym' for mental wellness. We can perform some 'flexibility' routines to help us maintain mental well-being. Eastern practices like yoga and tai chi have become popular in the west. Similarly, the Buddhist concept of mindfulness has also seen a rise in popularity since the late 1970s. Mindfulness is also a popular technique used in psychotherapy to help clients ground themselves when they are feeling overwhelmed. The idea is to bring awareness back to the present moment and stop the spiraling. One of the exercises I teach clients is the 5 Senses. It can be done anywhere, at any time. Here is how it works:
Take a slow, deep breath in through your nose and out from the mouth. Take a couple of breaths, and continue the breaths while:
Bring your awareness to your vision. Mentally note, or if you want verbalize, 5 things you see. They can be shapes, colors, plants, just notice 5 of them.
Next, note 4 things you hear
Now notice 3 things you can feel. The breeze (or fan) on your skin. The chair or bench you are sitting on. The temperature of the air.
Notice 2 things you can smell.
Now note 1 thing you can taste.
Finally, take a few more breaths and return to the present moment.
The 5 Senses technique helps return our awareness to the present moment and reduces feeling of anxiousness. If the anxiousness returns, repeat the exercise. You can find more mindfulness techniques with an internet search.
