First responders, including career and volunteer firefighters, police, emergency medical technicians and paramedics, all do physically, mentally and emotionally taxing work. Their exposure to critical and traumatic incidents results in heightened levels of stress, anxiety and depression. Studies show that 85% of first responders have experienced symptoms of mental health conditions.
That being said, burnout and compassion fatigue are of great concern for these local heroes. The World Health Organization (WHO) states that burnout, an occupational phenomenon that results from unmanaged chronic workplace stress, is characterized by:
- Feelings of energy depletion and exhaustion
- Increased mental distance from the job or feelings of cynicism or negativity related to the job
- Reduced professional efficacy
The American Institute of Stress defines compassion fatigue as “the emotional residue or strain of exposure to working with those suffering from the consequences of traumatic events.” Some of its effects include emotional numbness, mood swings, feelings of hopelessness, social withdrawal, headaches, and/or increased use of substances like drugs or alcohol.
If you’re a first responder or know someone who is, here are a few ways you can combat burnout and compassion fatigue:
Build your resilience.
You can do this by incorporating good nutrition into your diet, practicing active relaxation techniques like meditation, and getting adequate sleep and physical activity.
Don’t isolate yourself.
Seek out opportunities to refill your cup and recharge by spending time with family and friends. Lean on your people for help, encouragement and support rather than internalizing your feelings.
Take some time away from work.
Overworking is a sure way to exacerbate the effects of burnout and compassion fatigue. While your work is meaningful and important to you, sometimes it’s necessary to take time off, rest and pour back into yourself.
It’s okay to mourn.
When you experience loss, don’t pressure yourself to “be strong” and resist the need to mourn. Take time to grieve. Also, celebrate successes with your colleagues to embrace joy and remind yourself of why you do what you do.
Go to therapy.
When your job is active and demanding, it can cause you to put therapy on the back burner. However, processing your thoughts and emotions with a licensed therapist will help you rise above burnout and compassion fatigue so you can continue to do the work you’re passionate about without developing unhealthy coping mechanisms.
Burnout and compassion fatigue are serious conditions that impact many first responders. Serving your community doesn’t have to come at the expense of your own mental health and well-being. Prioritize seeking the help you need to take the best possible care of yourself.
If you are suffering from burnout or compassion fatigue or just want more information on maintaining your mental health as a first responder, help is available. Your mental health matters and you don’t have to suffer silently. Take your life back and get the help you need here: [Link]