Many people think that first responders have to be cold-hearted in order to deal with high-stress, often life-or-death situations on a regular basis. But that’s not true – most first responders are highly compassionate and empathetic people. It’s just that dealing with trauma on nearly a daily basis has a way of making one hardened.
The issue is, “hardened” is not the same as mentally resilient. When you bottle up emotions long enough, they are bound to backfire in unhealthy and sometimes even (self) destructive ways. Do it long enough, and you’re guaranteed to experience burnout, which benefits no one. The solution is, therefore, not to bury things down but to develop a strong psychological foundation. Easier said than done, of course, but with a little bit of proactive effort, you’ll be able to process stress more easily, recover faster, and maintain clarity under pressure.
To help you do just that, we’ve put together this handy guide to becoming more mentally resilient. Below, you’ll find out why you should practice mental resilience techniques (ideally before you actually burn out, but they’re effective either way), exactly which ones to prioritize, and how to go about it.
The Benefits of Mental Resilience Techniques
You probably already know that many first responders often deal with PTSD, depression and anxiety – if not from first hand experience, than through watching your colleagues struggle. Studies confirm this: first responders deal with these mental health issues more than the general population.
That’s why adopting resilience techniques is so important – when done right, they can help you maintain clarity, regulate emotions, and stay physically healthier in the long run. In fact, there’s research that supports this claim, too: a 2021 study published in Frontiers in Psychology found that first responders who engage in structured resilience training report lower levels of stress and improved coping mechanisms. Simply put, when you take care of your mental resilience, you’re more equipped to handle the job without letting it consume you.
Ways to Build Mental Resilience
1. Prioritize Sleep and Nutrition
Your ability to manage stress is directly tied to your physical health. You may think of quality sleep as a luxury, but the reality is, as a first responder you cannot afford not to prioritize it. Study after study shows that sleep deprivation can impair cognitive function, slow reaction time, and amplify emotional distress.
In other words, you need to sleep long enough and good enough not only for your own sake, but the people you serve and treat, too. At the minimum, aim for at least six to seven hours of quality sleep (not just fragmented naps).
What (and when) you eat matters as well. You’re very busy, we understand, but processed foods and excessive caffeine can only make things worse, especially if you already deal with anxiety. We have no ground-breaking advice here but tried and true recommendations: a balanced diet rich in protein, complex carbohydrates, and healthy fats should comprise most of your diet. Make it the foundation and then your body won’t suffer much from occasional processed snacks or two coffees more.
Don’t neglect your water intake either. Chronic dehydration has been shown to increase cortisol levels, making stress harder to control. Again, nothing you don’t already know, but make sure you drink enough fluids (with plain water making the bulk of it). Mayo Clinic recommends about 3.7 liters for men and about 2.7 liters for women.
2. Practice Stress-Reduction Techniques
We know that meditation and yoga may not be everyone’s cup of tea, but research is very clear on this: they are proven to lower stress hormone levels and improve emotional regulation. So, if you can, or are at least a little bit curious, do try to meditate or practice yoga on most days. You don’t need to dedicate an hour a day – five to ten minutes of deep breathing and mindfulness (being concentrated on your breathing) can do wonders for your nervous system.
Other forms of physical exercise also count so if yoga and meditation are really not your cup of tea, do whatever you like – just move your body. High-intensity workouts, for instance, release endorphins, while lower-impact activities like walking or swimming provide stress relief without additional strain on the body.
3. Strengthen Team Bonds
Sleep, diet, and exercise are of utmost importance, but they’re just a part of the mental resilience puzzle. Interpersonal relationships within your unit matter nearly as much. When you all function as a unit and have a shared sense of responsibility, it’s easier to deal with difficult and traumatic situations: after all, you’re not alone, and there are people who understand and support you. You don’t have to sit in a circle and talk about your feelings every day to have a strong bond (although talking about your feelings is, of course, healthy).
You can also work on off-duty projects or activities together. Even simple things like inside jokes and team traditions matter. Another effective way to reinforce bonds within a team is through symbolic recognition, like challenge coins. If you’ve never heard of them, the following part might interest you.
Challenge coin explained: Often exchanged within military and first responder circles, these custom coins serve as tangible reminders of teamwork. They can be given for milestones, acts of bravery, or simply as a token of belonging. They, and similar tokens of recognition, can go a long way in making everyone within your team feel valued and supported.
Seek Professional Support When Needed
It’s unfortunate that in the 21st century, there’s still stigma around mental health and therapy. But let’s be perfectly clear here: seeking professional help is a sign of sensibility and strength, not weakness. If you’re chronically exhausted, irritable more often than not, unable to sleep well, or connect with others emotionally, you’re likely experiencing a burnout. And that type of burnout is not likely to go away on its own, but therapy can help you.
Cognitive behavioral therapy (CBT) is worth mentioning here because it’s particularly beneficial for first responders. It begins with individual assessment and over time, can help you reframe negative thought patterns and develop healthier responses to stress. But really, any form of therapy can be helpful with the right therapist.
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