Early Intervention and Mental Health
Self-care for First Responders needs to be the first priority of the holiday season.
While the rest of the community might be winding down as the festive season gets closer, often the work of First Responders is just getting more hectic. Fortem Australia’s team of clinicians offer these tips to help you get the most from the holiday season.
Many First Responders are preparing for their busiest time of the year, while still hoping to meet the expectations of their families and friends to celebrate the festive season, and perhaps even to find a little joy for themselves. With the demands of work, balancing the stress of the job with personal and family responsibilities can feel especially challenging. The community continues to rely on you to keep their world in equilibrium, but it’s essential to also take care of yourself during this time. Here are some tailored self-care strategies to help you manage your mental and emotional wellbeing through the holidays.
1. Set Realistic Expectations
As a First Responder, you may be on call or working shifts that make it difficult to fully participate in usual holiday traditions. Talk directly to your friends and loved ones about this, and work together to make the adjustments you need to. Let go of the pressure to meet unrealistic expectations and focus on quality time, even if it’s outside of the traditional holiday schedule.
2. Balance Work and Social Commitments
With shift work and potential overtime, balancing professional and personal obligations can be tough. To manage social and family interactions:
- Set clear boundaries around when you are available and when you need time to rest.
- Be upfront with family and friends about your work commitments and energy levels, allowing them to understand and respect your needs.
- Create meaningful moments with loved ones, even if it’s a quick coffee before your shift or a low-key celebration on a day off. Feeling connected is the important thing.
3. Honour Your Emotions and Experiences
Working during the holidays can evoke a range of emotions, including stress, fatigue, and sometimes frustration or sadness. You may also encounter difficult situations on the job that weigh heavily on your mental health. It’s essential to acknowledge these emotions without judgement:
- Allow yourself space to process the emotional impact of your work.
- Debrief with trusted colleagues or seek support from mental health professionals, especially if you’re exposed to distressing incidents.
- Engage in grounding practices like deep breathing or mindfulness to help manage overwhelming emotions.
4. Prioritise Physical Health
The demanding nature of first responder work can take a toll on your body, particularly during the busy holiday period. It’s important to:
- Maintain healthy eating habits, even if you’re grabbing meals between shifts.
- Prioritise sleep as much as possible. Rest is essential for both your physical and mental recovery.
- Stay active, whether through quick stretches, a short walk, or engaging in physical activities that release tension after a long shift.
- Moderate alcohol consumption, if you drink alcohol or use other substances, try to be mindful of its impact on your emotional and physical wellbeing.
5. Manage Financial Stress
Holidays often come with financial expectations, which can create extra stress, particularly when you’re balancing irregular work hours and additional expenses. To ease financial strain:
- Set a budget that reflects your current situation, focusing on meaningful, cost-effective ways to celebrate.
- Opt for experiences over material gifts when possible, creating memories that don’t rely on overspending.
- Communicate with your family about realistic financial limits, ensuring everyone’s on the same page.
6. Plan for Self-Care
First Responders are often on the go, but self-care doesn’t have to be time-consuming. Find small ways to recharge:
- Take micro-breaks during shifts to pause, breathe, and reset.
- Engage in activities that bring you joy and relaxation, whether it’s reading, watching a favourite show, or spending time outdoors.
- Plan downtime between shifts, even if it’s brief, to rest and reflect on how you’re feeling.
7. Reach Out for Support
The cumulative stress of the job, combined with holiday demands, can leave you feeling overwhelmed. It’s important to lean on your support network when needed:
- Talk to peers who understand the challenges you face on the job.
- Seek professional support from a counsellor or therapist, particularly if the season amplifies stress, anxiety, or burnout. Fortem Australia provides free psychological sessions for both First Responders and their families (partners and children). You can contact us through our website. (maybe a direct link to our page here).
- Foretem Australia also provides a range of other resources via the website www.fortemaustralia.org.au with advice on getting a good night sleep, creating a self-care plan, eating for shift work and supporting families who are struggling.
- Access employee support programs if available, ensuring you have the resources to maintain your mental health during this period.
Final Thoughts
For first responders, the holidays can sometimes feel overwhelming. Prioritising self-care—through healthy boundaries, recognising and acknowledging your emotions, and focusing on your physical and mental health—can help you navigate this time more smoothly. Remember, your wellbeing matters just as much as the important work you do.
Talk to someone
Fortem’s qualified and experienced clinical team are highly skilled at addressing the unique challenges and impacts of first responder work faced by first responders and their families. They’re here to listen and can work with you to break problems down and help you uncover solutions that bring you peace of mind.
Message our Care Coordination team – Clinical support – Fortem Australia
The information provided in this (or these) article(s) is intended as general advice and is not a substitute for professional mental health support. If you are feeling overwhelmed, experiencing a mental health crisis, or require immediate assistance, please seek help from a qualified healthcare professional. For 24/7 crisis support, contact Lifeline on 13 11 14.