Being a first responder means having one of the most stressful jobs in the world. High stress is the inevitable enemy as a result of dealing with traumatic events and survivor’s experiences. So if you cannot avoid the stressor, it means that you have to learn about how to live with it but in a way that doesn’t hurt you as much.
Many emergency responders, including police officers, firefighters, and emergency medical services such as paramedics and EMTs learned how to cope with stress not in a healthy way through consuming alcohol or drug substances. The U.S. Firefighters Association estimates that 10% of all firefighters abuse drugs. 29% of firefighters abuse alcohol. Compared to statistics in 2013 which indicated that 6.6% of the general population abused alcohol.
This is a common approach among first responders because addiction starts with casual drinking now and then. This is a drowning route, so let’s talk about a solution that will help.
How does exercise help with stress management?
Endorphins boost
Physical activity improves your blood flow by sending oxygen to different body parts that may be not active enough throughout the day. It means that your brain will also get more blood and oxygen, which increases your brain’s production of endorphins. These are the brain’s feel-good neurotransmitters that bring a feeling of euphoria that a lot of people talk about after having a productive workout.
Reduce the negative effect of existing stress
Exercise reduces the level of the body’s stress hormones, such as adrenaline and cortisol. When we are exposed to a stressful situation, we need to do something to finish the stress response cycle. Because by removing the stressor, we don’t remove the processes that were already activated. We have to help our bodies deal with stress reactions that can negatively affect our bodies and overall well-being.
Exercise provides stress relief effect while emulating the effects of stress. Hence, while doing a challenging workout, we are working through hardships and overcoming them instead of avoiding them.
Take your mind off worries
By doing repetitive movements, we focus more on the process of what is happening at the moment instead of thinking about the things that worry us in general. Concentration on the rhythm of the movements during the exercises allows you to experience the same benefits as meditation. Focus on one task assists with clearing the mind, staying calm, and thinking creatively after.
Instant mood improvement
When we overcome hard things, we feel more accomplished. People who exercise regularly have more respect for themselves because they know the price of the work that they put in. Consistent exercising will bring remarkable changes to your body and metabolism. And once you see the results of your effort, you will not want to go back to the life you lived before. This disciplined approach, which may seem overwhelming in the beginning, can help to relax, lower symptoms of anxiety and depression, boost immune function and improve sleep quality which are essential components of stress management.
How often do you need to exercise?
According to Harvard Health Publishing, “30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in 10- to 15-minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you’ll have an excellent, balanced program for health and stress reduction.”
These are recommendations for the general population, but if we are talking about first responders, people who have to endure some high physical challenges on an almost daily basis, we might consider making more equitable exercise programs.
Build your fitness
While first responder skills may allow the majority to adequately perform their job, developing fitness will help them to execute various physical tasks more effectively and efficiently.
Start your exercise routine slowly with the example that was listed above. Consistency and progression will be the real keys to your success. Incorporate different types of workouts, resistance, and cardio. Don’t forget to add even short but daily flexibility or mobility work. About 10 mins of flexibility or mobility training per day improves your ability to move and helps with recovery from other workout sessions.
Stick with your new healthy habit
Exercise is a great way to see pretty fast how it can positively affect your life. However, we all have bad days, and at one point, it can be hard to see noticeable results, or we may find a bunch of excuses as simple as we don’t have enough time for it.
With adding exercise to your life, your goal should be making it your healthy addiction. Make it your nonnegotiable as part of preparation for your work. If you choose to have a high-stress job, it is also your responsibility to choose how you are going to deal with the consequences that it can bring to your life. Your duty as an emergency responder is to serve others. But it is also your duty to learn how to manage stress that can hurt you and your family.
So let’s talk about how to make regular exercise an indispensable part of your life.
Set SMART goals
Write down SMART goals — specific, measurable, attainable, relevant, and time-limited goals. When you know exactly what you are doing and why you are doing this, it is easy to understand the direction that you need to move in. Even if your main goal now is reducing stress, commit to doing a 25-minute walk three times per week to clear your mind. Your goal can be anything, but you have to make it meaningful enough for yourself to make it work.
Find someone who will hold you accountable
You can get a gym buddy to plan weekly workouts, jogs, or other exercises. When you know that someone is waiting for you to show up at a certain time, it is much harder to skip or find an excuse for not showing up. It is not just about the workout at this point, it is about the friendly, supportive relationship that you build.
Another person who will help you to get to your goals will be a coach. This is the person who already has expertise in the field that you are trying to get. Coaches help with a lot of hidden hacks not only about exercises but also about improving mindset and nutrition. Sometimes, you may need to try working with a few different people to find the one who has the right approach to you. But getting a coach can be like getting a mentor who will assist you in becoming a better version of yourself.
Add short workouts to your routine
Life can get hectic, and it can be harder to stay consistent with your workout plan. Throughout the day, try integrating a few 10-minute sessions of the physical activity that you are interested in to add some activeness. It is always better to do at least something than skip a workout completely. Such an approach will help you to feel better about your fitness goals because you are still putting in work, and even short training will provide health benefits.
Stress management is not an easy topic because there are a lot of negative outcomes associated with high stress, so many people prefer to avoid this issue. This is not the approach that we need. We need to be accountable for what it can do in our lives and how we can face it. It’s time to choose your healthy addiction in the form of exercising that will help you to live a better life.
