REST | RECOVERY | RECREATION

When we consider what creates whole body and behavioral health with individuals, we have to consider the 3 R’s; Rest, Recovery, and Recreation. Incorporating a focus in your life on these critical components will give you control over your own physical and mental wellness. The best part is that they are FREE and will optimize your performance when you embrace them as lifestyle factors.

How long has it been since you engaged in purposeful rest? Not just sleeping or taking it easy when you’re not feeling well. Intentionally scheduling yourself for rest. It can be tough with first responder schedules, family functions, kid’s activities, and household chores. The fact is, if we are always working, busy, striving, running around, we end up being in our sympathetic nervous system. That’s the “flight or fight” side. This keeps our adrenaline and cortisol high. We can do it, until we can’t anymore. Then our systems are at risk of crashing. Your immune system can become weakened. Your emotions become more difficult to control. Your communication skills are reduced. Our biology requires some downtime. Lapsing into the thinking "I'll rest when I'm dead" might get you there sooner than you want to get there. Any type of restful relaxation has huge benefits for strengthening the parasympathetic nervous system, reducing stress, and letting your body and brain know that you're safe and things are well. I strongly encourage the use of calendars for first responders. You can block time in consultation with your family members for intentional rest on certain days and times. This is all a matter of balance, so start with a few one-hour blocks per week. For those of us who are active and want to accomplish a lot in life, this can seem challenging. Trust me, you’ll gain more benefits than the time you dedicate to stopping to rest. Our biology is also wired to nap occasionally. If you’re sleeping well, you can still benefit from a 20-minute nap. Our circadian rhythm on a daytime schedule will benefit from a nap between 1pm and 3pm. If you’re sleep deprived, a 90-minute nap can boost your health and energy. Non-sleep deep rest (NSDR) is another technique many find helpful, with or without the use of an audio track. Check YouTube for “NSDR Andrew Huberman” for an 11-minute video instruction on this technique that I have found extraordinarily valuable. 

What do you do to play? It’s not just for children. Author Mark Sisson, an ancestral health specialist says, “Insufficient play is a major disconnect in modern life, causing reduced productivity, increased stress, and accelerated aging”. When we don’t take intentional time for fun activities, we give up an important piece of what we were designed for. Author Stuart Brown says play is a profound biological process that promotes the “development and maintenance of a cognitively fluid mind”. It seems that when we engage our brains and body in play, we rewire parts of our brain that help us be better in other areas of our lives, from work to relationships. If you have kids, incorporate them in some Nerf football, tag or a scavenger hunt. What you do to play is up to you. Sports leagues, golf, biking can all be part of play but try some spontaneous activities that don’t cost or require much planning. That will help you be flexible at dropping into play mode without creating more work or costs. A big part of play is mindset, doing something that creates a separation from your normal routine and schedule. You’re focusing on the activity itself, not because there is an end in mind, except boosting your overall wellness. 

Recreation is another important piece of a well-balanced life. Recreation differs from play in terms of intentionality. Play can be spontaneous, short, and a great way to incorporate some movement and relaxation into your day. Recreation is taking time to pursue hobbies or activities that you enjoy or are passionate about. This is where you essentially reward yourself for your hard work and effort. Whether you spend your recreation time socializing with friends at a BBQ, golfing, hiking, biking, hunting, shooting, or woodworking, you’re unplugging from the hurry of a modern life schedule. These times “away”, whether you’re on vacation or just taking a portion of a day, allow you to decompress and relax. Like intentional resting, you’re allowing your nervous system to reset and you’re moving into your parasympathetic nervous system which is the “rest and digest” side that lowers cortisol and adrenaline. Studies have reported that following a routine of regular recreation, people report being significantly more productive in their life, and have an enhanced quality of sleep. Many people find that incorporating recreation into their schedules results in heightened creativity, enhanced self-confidence, and a more positive outlook on life. For first responders who deal with trauma and difficulties daily, these are all positive outcomes from recreation.

Recovery is the result of rest, play and recreation and emphasizes physical, emotional and mental growth. Modern life can be hectic as described above. There are pressures on everyone. Relationships can fray, our bodies can break down, work has its ups and downs. This takes a toll on us if we don’t take time to recover. As previous blog articles have discussed, proper sleep, fitness and nutrition all play part in our overall health and implementing careful strategies and techniques can aid in our recovery. The cool part is you have the power to control almost all these inputs into your life. Think of recovery as maintenance completed on your body and mind. 

Incorporating the 3 R’s into your life will boost your overall wellness. Take 10 minutes to write down how you can build these practices into your life over the next 28 days. No matter what you want to work on, giving yourself a 28-day effort will help build those changes into your life and solidify them as practices. If you have the Armor Up America app, you can put these items in your app under “Habits” and get notified by the app as a reminder. 

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (206) 459-3020 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.