WE WORK HOLIDAYS

It’s the holiday season, and while many people are enjoying time with their families, first responders are working hard to keep their communities safe. We miss family functions. We bend our schedule to accommodate getting to holiday parties. We may work Christmas Eve or Christmas Day. And while we’re there we see the worst parts of humanity; drunk driver crashes, domestic violence incidents, drug overdoses, abused or neglected children, and homicides. This takes a toll on our mental and physical well-being. Our families know we touch these issues and that affects them as well.

 It’s also challenging to balance work and family life, especially during the holidays.  Below are some tips on how first responders can take care of themselves and their families during the Christmas and New Year holiday season.

First responders are often under a lot of stress, and it’s important for us to take time for self-care. Don’t neglect physical fitness. Make sure you commit to maintaining your regular routine for exercise as best you can. Another scientifically validated way to reduce stress is practicing mindfulness. Mindfulness is a technique that involves paying attention to the present moment without judgment. It can help reduce stress, increase performance and improve overall well-being.

Here is a simple 5-minute mindfulness technique that first responders can practice:

1. Find a quiet place where you won’t be disturbed.

2. Sit comfortably with your feet on the ground and your hands resting on your lap.

3. Close your eyes and take a deep breath in through your nose, and exhale through your mouth.

4. Focus your attention on your breath. Notice the sensation of the air moving in and out of your body.

5. If your mind starts to wander, gently bring your attention back to your breath.

6. Continue to focus on your breath for 5 minutes.

In addition to practicing mindfulness, it’s important for first responders to take time for their families during the holidays. Spending time with loved ones can help reduce stress and improve overall well-being.

Here are some tips for first responders to take time for their families:

1. Plan ahead: Make sure you have time off work to spend with your family.

2. Prioritize: Decide what’s most important to you and your family, and focus on those things.

3. Be present: When you’re spending time with your family, be fully present. Put away your phone and other distractions.

4. Create traditions: Start new traditions with your family that you can look forward to every year.

5. Take care of yourself: Make sure you’re taking care of yourself so you can be there for your family.

If you're a first responder or family member struggling with holiday stress, don’t hesitate to 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.

Remember, the holidays are a time to celebrate with loved ones and reflect on the good things in life. Take time to care for yourself first and work within the challenges that come with the career of being a first responder.

If you, someone you love or someone you know needs help, call: