Scott Wellness Services - Supporting Yourself

After a stressful call, it’s normal to seek quick comfort through food, nicotine, alcohol, video games, or other distractions. These can provide a temporary boost of dopamine or endorphins, but real recovery comes from processing stress through rest, movement, and connection.

BREATHE

Oxygen is the fastest way to clear your mind, so consider these breathing techniques:

Extended exhales: Breathe in for 4 seconds, then breathe out for 8 seconds. Longer exhales signal your nervous system that it’s safe to slow down.
Physiological sigh: Take a deep breath in, then take another short sip of air before slowly exhaling. This technique fully expands your lungs.
Straw breathing: Imagine you're holding a straw between your lips to slow your inhales and exhales.

HYDRATE & NOURISH

After a tough call, rehydrate and get a quick dose of glucose to help your body recover: fruit, fruit juice, dried fruit, or raw honey. Other options include tea, smoothies, or coconut water for hydration + energy .

REST

One study found 37% of firefighters had at least one significant sleep disorder (CMHA, 2020). Sleep allows your brain, heart, nerves, and immune system to rebalance and regenerate. Poor sleep also increases sick time, injuries, and accidents. If you're struggling, try PSPNET's therapist-guided sleep course, or Wounded Warriors Canada's virtual sleep clinic.

RESET YOUR BODY

Moving your body, sweating in a sauna or hot tub, or getting a massage, helps your muscles and nervous system to reset.

RESET YOUR MIND

Talking, writing, or recording your thoughts helps you to process and organize your thinking.

CONNECT

Spend time with people who leave you feeling calm or energized, and minimize time with people who leave you feeling drained. If you can't think of anyone, check out peer support options.

LAUGH!

Studies show that humour is the top coping mechanism used by firefighters, followed by peer support, then family support, and finally exercise (CMHA, 2020). Stations with good humour tend to have fewer health issues and less risky behaviour outside work (CMHA, 2020). Watch or listen to something that makes you laugh like a video or podcast.

STACK HABITS

Link new habits with things you already do: listen to something funny while driving, go for a short walk while your kid finishes practice, or do a few squats and push-ups while your coffee brews.

EXPERIMENT

What works for someone else may not work for you, so try different approaches.

Google Sites

Report abuse