9 Tips to ease daily stress

Published in partnership with MnFIRE partner, Optum

Firefighters operate in high-pressure environments where every decision counts. With human lives often at risk, including their own, a single mistake can have devastating consequences. This constant pressure, along with the physical toll of the job, contributes to a substantial amount of stress for firefighters.

While many things are often beyond our control, we do have the power to manage some sources of stress. Consider trying these stress-busting strategies to ease tension, quiet your mind and find calm.

  1. Move — Physical activity can serve as a stress reliever. Your body releases chemicals that make you feel good, and the increase in oxygen and blood flow can boost your energy level. Even a 5-minute walk or stretch can make a difference and take our mind off pressing issues.
  2. Simplify — When your day feels overwhelming, take stock of your to-dos. Focus on what must be done, delegate what you can, and let go of what isn’t necessary.
  3. Resist — Avoid foods and drinks that might negatively impact your mood. For example, if you know another cup of coffee is going to make you feel anxious and jittery, skip it.
  4. Engage — In tough times, remind yourself how much better you might feel with support or a friendly distraction. Spend time with a friend who makes you laugh, volunteer at a shelter for some “pet therapy,” or do something else that helps you feel connected.
  5. Plan — Routines can be comforting, so develop and stick to ones that work for you and your loved ones. For example, try prepping meals and outfits in advance of the hectic work week, or say “no” to a few invites to avoid being overscheduled.
  6. Accept — It’s OK to not be OK. Give yourself time to process your emotions, then do your best to move past them. Let’s say a taxi driver blew past you or your partner snapped at you. Take a moment to feel the frustration, then a few deep breaths and focus on letting it go when you’re ready.
  7. Change — Take stock of what stresses you and why. Could you do something differently? If so, make a plan and follow through.
  8. Communicate — The people closest to you may not realize how overwhelmed you feel. Opening up can help them understand you need support and may also help break unhelpful patterns. It could be something simple like asking your roommate to clean and put away their dishes, so it’s one less thing weighing on you.
  9. Practice — It’s natural to feel stressed out, anxious or irritable from time to time. Give yourself the same respect and patience you give others. And take care of yourself: Choose nutritious foods, get restful sleep, be active and take some “me” time to do what you enjoy most. Self-care is key to your overall health and well-being.

Help is just a call away

Sometimes, it can help to talk to someone who knows what you are going through. MnFIRE provides confidential mental health resources funded by the Hometown Heroes Assistance Program – including counseling visits and peer support – to Minnesota firefighters and their families. These services are available at no cost to active Minnesota firefighters and their families. Get connected by calling our 24-hour helpline at 888-784-6634.

Sources

HealthHub. Your guide to stress management. Accessed November 15, 2022.

Mayo Clinic. Stress relievers: Tips to tame stress. August 3, 2023.

Mental Health Foundation. How to manage and reduce stress. Accessed January 22, 2025.

Office of Disease Prevention and Health Promotion. Manage stress. August 20, 2024.

Recent News

Know the facts on testicular cancer
April 23, 2025
Striving for better sleep on call and at home
March 18, 2025
Prioritizing a healthy lifestyle to reduce cancer risk
March 7, 2025
Get a glimmer of calm, peace and joy
February 21, 2025
2025 Firefighter Health Forum: Learning, movement and resources for attendees
February 21, 2025
Minneapolis firefighter is a skeptic turned believer after using the MnFIRE Assistance Program
February 11, 2025
Comments Box SVG iconsUsed for the like, share, comment, and reaction icons

Props to Almelund Fire & Rescue for prioritizing the health and well-being of their firefighters through our no-cost MnFIRE Awareness training!

MnFIRE trainings are available to all Minnesota fire departments and can be scheduled at your convenience. Find the best fit for your department: mnfireinitiative.com/training/
... See MoreSee Less

Props to Almelund Fire & Rescue for prioritizing the health and well-being of their firefighters through our no-cost MnFIRE Awareness training!

MnFIRE trainings are available to all Minnesota fire departments and can be scheduled at your convenience. Find the best fit for your department: https://mnfireinitiative.com/training/

To our hometown heroes here in Minnesota and around the world – we celebrate you and your invaluable service to our communities. Happy #InternationalFirefightersDay!

Day in and day out, we are dedicated to helping you protect your health though the Hometown Heroes Assistance Program, which ensures that every Minnesota firefighter has access to the education, prevention and care needed to handle a cardiac, emotional trauma or cancer diagnosis: mnfireinitiative.com/hhap/
... See MoreSee Less

To our hometown heroes here in Minnesota and around the world – we celebrate you and your invaluable service to our communities. Happy #InternationalFirefightersDay!

Day in and day out, we are dedicated to helping you protect your health though the Hometown Heroes Assistance Program, which ensures that every Minnesota firefighter has access to the education, prevention and care needed to handle a cardiac, emotional trauma or cancer diagnosis: https://mnfireinitiative.com/hhap/

MnFORE sponsorship opportunities are still available! By sponsoring the annual golf tournament, you make a difference in the lives of Minnesota firefighters, as MnFIRE works to provide them with the tools they need to prioritize and protect their health. All individuals and businesses of any size are invited – grab the spots before they're gone! mnfireinitiative.com/mnfore/ ... See MoreSee Less

MnFORE sponsorship opportunities are still available! By sponsoring the annual golf tournament, you make a difference in the lives of Minnesota firefighters, as MnFIRE works to provide them with the tools they need to prioritize and protect their health. All individuals and businesses of any size are invited – grab the spots before theyre gone! https://mnfireinitiative.com/mnfore/

Nice work Carlos Fire Department for emphasizing your team's well-being by completing MnFIRE Awareness training!

Your department can follow suit and become "MnFIRE Aware" of your occupational health risks at no cost! Check out more details here: mnfireinitiative.com/training/
... See MoreSee Less

Nice work Carlos Fire Department for emphasizing your teams well-being by completing MnFIRE Awareness training!

Your department can follow suit and become MnFIRE Aware of your occupational health risks at no cost! Check out more details here: https://mnfireinitiative.com/training/

Today is World Day for Safety and Health at Work, and our goal is to help provide just that – a healthier future for those working in the Minnesota fire service.

The Hometown Heroes Assistance Program offers no-cost physical and emotional health resources for every Minnesota firefighter. Learn more here, or share with a firefighter you know: mnfireinitiative.com/hhap/
... See MoreSee Less

Today is World Day for Safety and Health at Work, and our goal is to help provide just that – a healthier future for those working in the Minnesota fire service.

The Hometown Heroes Assistance Program offers no-cost physical and emotional health resources for every Minnesota firefighter. Learn more here, or share with a firefighter you know: https://mnfireinitiative.com/hhap/
Load more
Skip to content