Published in partnership with MnFIRE partner, Optum

It’s important to check on your friends and family members who seem OK or even appear physically and emotionally strong, including the firefighters in your life. In many cases, it’s easy to recognize when a friend is going through a tough time — maybe they recently broke up with a longtime partner, lost a job or have been battling a health concern. But in other cases, it’s not so clear when someone we care about needs emotional support.

Recognizing emotional distress

Many people live with situational or chronic depression and anxiety, among other mental health conditions. Most go untreated for a variety of reasons, including not realizing they need help, fearing unfavorable judgement or treatment, or simply seeing help as a sign of weakness. In many cases, there may be signs you can notice, such as:

• Changes in behavior, like withdrawing from or avoiding family and friends or activities they like, sleeping more, being less productive, increased use of alcohol and other substances or decreased sex drive.
• Changes in appearance, such as skipping bathing and grooming, looking tired or sad, noting physical pain, or gaining or losing a lot of weight.
• Changes in mood, like worrying and stressing out more, overreacting to situations, getting agitated, aggressive or angry or feeling sad and hopeless or showing no emotion.
• Changes in communication, such as posting dark or cryptic social media messages, criticizing themselves often, talking about physical pain or not feeling well or talking about hurting themselves.

However, some people who are in emotional pain don’t show any outward signs or symptoms. They may even appear high-achieving, cheerful, carefree and productive. If emotional distress isn’t addressed, an individual’s symptoms could worsen and eventually seriously impact their overall health and well-being, quality of life and life itself. Among other complications, untreated emotional distress can lead to:

• Depression, anxiety disorders and other mental illnesses
• Alcohol and substance use
• Physical health problems, such as weakened immune system and heart disease
• Self-harm and suicide

Feeling connected to others and having a sense of belonging are important ingredients for mental health and well-being. While you can’t make anyone share or fix their situation, showing genuine care and concern can make a difference in the moment and over their long-term recovery. If nothing else, they’ll know you care, which can provide comfort.

Tips for checking in

Commit to doing it: You may feel like you’re prying, overstepping or overreacting, or that your friend would come to you if they needed help. But you’re not, and they might not. All you can do is ask and be ready to show support.

Use a method that suits your friend: For some people, it’s easier to have a meaningful conversation in person, whereas others are more likely to open up over the phone, via email or through text. Choose the one that seems best for your loved one. If you’re unsure, ask.

Find a good time: Depending on the situation, they may have more or less free time or willingness to get together. Work around it. Ask them a good time to catch up whether by phone or in person and then schedule it.

Ask open-ended questions: Sometimes, simple questions — “How are you doing?” “What’s on your mind?” “How’s work been going?” — create the opening someone needs to share what they’re going through.

Offer examples if you are concerned. A check-in can be random, or it can be purposeful. If you think your friend is going through something difficult and noticing them exhibiting potential warning signs, gently offer them examples of what concerns you. For example:

• “I noticed you let your gym membership lapse. You love to work out. Are you OK? Is something going on?”
• “I wanted to check in with you because you seem sad and down on yourself lately, like when you said that you mess up everything and the world would be better off without you. How are you doing?”

Listen with an open mind. Let them talk. Do your best not to offer unsolicited advice, share your perspective or diagnose them. Be careful not to minimize, dismiss or explain away what they’re saying, and also be careful not to judge them, their family, friends or co-workers. Life can be messy, times can be tough and people can be disappointing. But none of those are your call to make. You’re there to offer support.

Connect them to resources. If you know of specialized support they could tap into — such as a mental health professional through MnFIRE, legal counselor, recovery center or advocacy organization — refer them.

Respect and set boundaries. If a co-worker or loved one doesn’t want to talk, that’s their decision. Let them know you are there if they change their mind.

Offer to help them. Think of ways you could support someone safely. For example, volunteer to babysit their children for an hour or two, drop off some groceries, research resources, or be available if they need to talk.

Follow up. It’s best to check in regularly with your loved ones and especially those who may be struggling at different times. Don’t assume they’ll reach out to you. People in hard times tend to withdraw and isolate themselves. And by checking in more, even during perceived good times, you can build trust and nurture your connection.

MnFIRE has your back

We encourage Minnesota firefighters and their family members to utilize no-cost confidential mental health resources through MnFIRE and the Hometown Heroes Assistance Program. Our helpline (888-784-6634) is available 24-hours a day – select option 1 for counseling visits and option 2 for peer support.

Sources

Ami Quebec, “Smiling Depression: An In-Depth.” Published Spring 2022.

Canadian Mental Health Association, “How to check in on a friend – the right way.” Accessed June 10, 2024.

Centers for Disease Control and Prevention, “Social Connection.” Published March 27, 2024.

Cleveland Clinic, “The Truth About High-Functioning Depression.” Published May 17, 2024.

Hope for the Day, “Educational Material.” Accessed June 10, 2024.

Mayo Clinic, “Mental illness – Symptoms and causes.”

NAMI, “Five Warning Signs of Mental Illness that People Miss.” Published May 3, 2021.

The Jed Foundation, “Signs that a friend may be struggling.” Accessed June 10, 2024.

As is tradition since 2011, hundreds of people gathered on the grounds of the State Capitol on the last Sunday of September this year to remember Minnesota firefighters who have died in the line of duty.

As part of this remembrance, Minnesota Governor Tim Walz proclaimed Sunday, September 28, 2025 as Fallen Firefighters Memorial Day in Minnesota, and ordered United States flags and Minnesota flags be flown at half-staff at all state buildings.

With the Capitol as the backdrop, members of the fire service, family and the public gathered for the somber event organized by the Minnesota Fire Service Foundation. The 2025 Minnesota Fallen Firefighter Memorial Service included a wreath laying, reading of the honor roll, bag pipes playing and a bell ceremony, along with comments from dignitaries.

Department of Public Safety Commissioner Bob Jacobson addressed the crowd, thanking members of the fire service for the selfless work they do in their communities, which can include physical, mental and emotional burdens. Jacobson urged those who might be struggling with the demands of firefighting to get help.

“There are others who are willing to share the weight of the service you provide,” said Jacobson. “Take advantage of the free and confidential mental health services that are available through MnFIRE, including their peer support. You are not alone.”

MnFIRE receives state funding to make the Hometown Heroes Assistance Program available to all active firefighters in Minnesota. As of August 2025, nearly 83% of Minnesota fire departments have received free training on the physical and mental health risks of firefighting as well as prevention and mitigation strategies. A network of more than 1,450 trauma-informed therapists has been created in addition to MnFIRE’s peer support network, both of which offer confidential help to firefighters and their family members. In addition, every firefighter in the state is automatically enrolled in a critical illness program, providing up to $20,000 in life-changing funds when diagnosed with cancer, cardiac issues, post-traumatic stress disorder or other qualifying conditions.

Since 1881, 253 Minnesota firefighters have died in the line of duty. Their names have been inscribed on columns throughout the nationally recognized memorial, located on the south side of the Capitol grounds. Columns were unveiled Sunday honoring Laura Zumbusch-Wood of the Victoria Fire Department, who died July 27, 2025; Andrew Karels of the Amboy Fire Department, who died June 2, 2025; Chief Jason Gruett of the Goodview Fire Department, who died March 12, 2025; Gary Schroeder, Jr., of the Zumbrota Fire Department, who died April 17, 2023; Roland Limpert of the Goodview Fire Department, who died October 31, 1965; and Assistant Chief Frederick Granzow of the Duluth Fire Department, who died Sept. 10, 1915.

With deep gratitude, we recognize their dedicated service. MnFIRE is here to support their fellow firefighters and communities. Call 888-784-6634 to get help today.

Contributed by MnFIRE partner, Optum

It’s difficult to imagine someone you care about taking their own life. But many people around the world do — often without warning. Their loved ones, coworkers and community members are left to grieve. Many feel a mix of complicated emotions: disbelief, sorrow, anger. Some — especially those closest to them — feel guilty, wondering if they should’ve known somehow and done something to stop it.

However, no one can predict who might attempt or die by suicide. And no one is to blame when someone does. Many people who attempt suicide do so impulsively without warning. Still, we can all do more to create supportive environments where people in despair know they’re not alone.

Who’s at risk?

Suicide affects every region of the world — and people of all ages, backgrounds and circumstances, including many firefighters. It’s linked to:

• Mental health conditions, such as depression, anxiety, post-traumatic stress disorder (PTSD) and alcohol or substance use disorders
• Major life stressors, like financial, relationship or legal troubles
• Chronic medical conditions and pain
• Experiencing disaster, violence, abuse or loss, and a sense of isolation
• Belonging to a group that faces discrimination, such as refugees, immigrants, people of color or LGBTQ+ individuals
• Cultural or religious ideals
• Being incarcerated
• Family history of suicide

It’s difficult to know who’s at risk. It could be a fellow service member, coworker or friend who seems happy and is always looking out for others. Unfortunately, research shows firefighters are at a higher risk to die by suicide than in the line of duty and at a 20% greater risk when compared to the general public, according to the U.S. Fire Administration.

Stigma and taboo often keep people from asking for support, even when they need it most. That’s why it’s so important to understand what suicide is — and how to support someone who may be considering it.

Show compassion

One of the most important steps is to talk more about mental health and well-being. Letting your loved ones know you’re a safe place can go a long way in helping them feel connected and supported. Being open about your own struggles can also help others feel more comfortable.

Clue in on warning signs

Listen closely to what your loved ones and others say, without passing judgment. If they talk about feeling worthless, wanting to die, having no reason to live, killing themselves or getting revenge – those are warning signs.

Out-of-character behavior can also signal suicidal thoughts — such as extreme mood swings, sleeping too much or too little, giving away valuables, isolating themselves or increasing their use of alcohol or drugs.

Offer support

If you notice any possible signs — or just get a sense they’re struggling — talk to them. Ask how they’re feeling and let them know you’re here to listen without judgment. It’s also OK to ask gently if they’re thinking about suicide.

Depending on what they say (or don’t say), let them know you care about them and are concerned about their well-being.

Remember you’re not there to fix anything — you’re there to be someone they can lean on, so they feel less alone and more supported.

If you’re worried they may be in despair or thinking about suicide, focus on how to help them feel supported while doing your best to keep them safe. For example, stay with them until you’re confident they’re safe or with someone who can support them. If possible, remove substances or items they might use to harm themselves.

Encourage them to connect with a medical or mental health provider who can help them stay safe and access the support they need.

MnFIRE can help

The MnFIRE helpline is free and provides confidential help 24-hours a day at 888-784-6634 for all active Minnesota firefighters and their families. Select option 1 to get connected with a therapist.

With over 20 years in the fire service, Kyle Bode, a member of the St. Paul Fire Department, has witnessed his fellow firefighters suffer occupational health issues including emotional trauma, cardiac disease and cancer. In fact, the recent loss of a firefighter friend to brain cancer is motivating him to find more support for the health and wellness of Minnesota’s fire service – and he’s willing to walk 150 miles to get it.

Miles for MnFIRE 2025 kicks off at Duluth Fire Station #1 on Sept. 13, and will finish at the Fallen Firefighter Memorial at the State Capitol on Sept. 21. Bode will walk over eight days with Excelsior Fire District member Doug Foote to raise much needed funds for the Minnesota Firefighter Initiative (MnFIRE), which provides training and benefits to help firefighters prioritize and protect their health. Foote, an 18-year member of the fire service, walked in the inaugural Miles for MnFIRE event in 2021.

We asked Bode to share more about Miles for MnFIRE and the motivation that will help him every step of the way:

What inspired you to take on this 150-mile walk?

I wholeheartedly believe in MnFIRE’s mission. I am currently an instructor for MnFIRE trainings and serve as a peer supporter. Everything MnFIRE offers is important, especially the education they are providing to departments across the state. As the saying goes, “an ounce of prevention is worth a pound of cure.” It’s crucial to educate firefighters about the occupational risks associated with their job so they can protect themselves, rather than wait until something happens. I’ve unfortunately had several friends die from occupational cardiac events, cancer and suicide. Most recently, my good friend, Larry Goodman, passed away from glioblastoma. I am walking to honor him and the others we’ve lost in my department and throughout the state.

Why is supporting MnFIRE so important?

Supporting MnFIRE is important because they take care of the people who care for community members. Firefighters face higher risks of cancer, heart problems and mental health struggles than almost anyone else. MnFIRE gives us the tools, training and support we need to stay healthy and keep doing our jobs safely.

By supporting MnFIRE, we’re helping firefighters live longer, healthier lives – and that means stronger and safer communities for all of us.

How have you prepared for this journey, mentally and physically?

I have been walking and rucking a lot! Mentally, I know the walk will be challenging, but I have a plan to keep reminding myself WHY I’m walking. That should help me with any mental challenges.

What are you most looking forward to as Miles for MnFIRE approaches?

I’m most looking forward to meeting and walking with people along the route. These conversations will keep me motivated, and I’m sure that I will hear stories of occupational health challenges that firefighters have faced and fought.

How do people react when you tell them you are walking 150+ miles to raise awareness for firefighter health and wellness?

Honestly, not too many people are surprised. I’ve spent a significant portion of my life challenging myself in various ways. Many firefighters have thanked me for stepping up and they have shown a great deal of support. A few have even offered to help in different ways along the route.

What do you hope people take away from watching your Miles for MnFIRE journey?

I hope it inspires other firefighters to take their health seriously and raises awareness about the health risks we face in this job.

 

To show your support for the walkers, MnFIRE and all who bravely serve in Minnesota’s fire service, consider making a donation or sponsoring Miles for MnFIRE. Thanks to a generous anonymous donor, all Miles for MnFIRE donations up to $10,000 will be matched dollar for dollar until Sept. 21. Plus, any individual donating $200 or more can receive a Miles for MnFIRE hat!

If you are interested in cheering on the walkers, we’ll be posting more information on the route and daily updates on our website.

Very few people would willingly walk 200 miles across the state, let alone hatch the idea. But Doug Foote, firefighter at Excelsior Fire District, is that person. In 2021, Foote pulled together the first Miles for MnFIRE event, walking from Marietta to St. Paul to raise awareness about firefighter health and wellness and helping raise $20,000 for the Minnesota Firefighter Initiative (MnFIRE) along the way. Now, the Excelsior Fire District firefighter is back again to walk 150 miles from Duluth to St. Paul, from Saturday, Sept. 13 to Sunday, Sept. 21.

While the Miles for MnFIRE route has changed, the motivation remains the same: to shine a spotlight on this important issue and MnFIRE’s efforts to improve firefighter health outcomes. Before hitting the road with fellow firefighter Kyle Bode of the St. Paul Fire Department, we asked Foote a few questions about what inspires him and what he is doing differently this time:

What inspired you to embark on this 150-mile walk?

Firefighters are suffering and dying at alarming rates from cardiac, cancer and mental health issues. I personally have served and know several who have suffered, and sadly, perished. MnFIRE has done so much for all of us in the fire service. I’m hoping to gain further awareness and funds for their incredible cause.

What are you most looking forward to as Miles for MnFIRE approaches?

Easy question: inspiring and deep discussions with fellow firefighters along the route, like I enjoyed last time. I asked many firefighters walking with me, “is there anything you can’t unsee?” This simple question led to some truly thoughtful discussions, some of them tearful, some heart-wrenching and all of them therapeutic. Several people thanked me for simply listening to things they weren’t able to share with anyone else. The walk is free of technology distractions with nothing to do but talk or walk in silence in a shared experience for miles. I’ll take that with me for the rest of my life.

Why is supporting MnFIRE so important?

Minnesota ranks as one of the highest states for volunteer firefighters. MnFIRE has saved lives when no one else has stepped up. MnFIRE provides benefits during hardship. If I can do one small thing to help MnFIRE and my fellow fire service brothers and sisters, I’m going to do it. It’s an honor.

How do people react when you tell them you are walking 150+ miles to raise awareness for firefighter health and wellness?

Pretty much the same as last time: people think I’m nuts. When I mention the last walk that we did four years ago, what it accomplished and all that MnFIRE does, they are always supportive, generous and inspired.

How have you prepared for this journey, mentally and physically?

I’ll be honest, it’s a mental grind. I’m training in parallel for this and the 110 flight 9/11 climb at the same time, both of which require mental and physical grit. The walk prep is a large time commitment. I’m walking 18 miles on weekend days, which is about six hours each time with short breaks. I will have walked over 100 miles in advance of the walk. Of course, none of this would be possible without my wife, Denise, who is my pit crew and source of encouragement and strength. She’s there at every break with food, change of clothes and shoes, and other supplies. She’s sacrificing a lot of time to support me, and I couldn’t do it without her!

You’ve done this athletic feat before. Anything you are doing differently this time?

During the last walk in 2021 from Marietta to St. Paul, I averaged 30 miles per day, which took its toll on my body. This go-around, we’re averaging approximately 18 miles per day and plan to spend a little more time at stops along the way. It will take us more days but be more enjoyable, and give us a chance to connect with more people and some flexibility to accommodate for bad weather.

What do you hope people take away from watching your Miles for MnFIRE journey?

First and foremost, I hope, like the last walk, that firefighters have a greater awareness of the benefits offered by MnFIRE. Last time the walk inspired several fire service members to step forward and ask for help. I also hope our broader community gains a better understanding of the health risks impacting firefighters and how important MnFIRE is to those who truly need their benefits. MnFIRE is such a blessing for all of us!

 

To show your support for the walkers, MnFIRE and all who bravely serve in Minnesota’s fire service, consider making a donation or sponsoring Miles for MnFIRE. Thanks to a generous anonymous donor, all Miles for MnFIRE donations up to $10,000 will be matched dollar for dollar until Sept. 21. Plus, any individual donating $200 or more can receive a Miles for MnFIRE hat!

If you are interested in cheering on the walkers, we’ll be posting more information on the route and daily updates on our website.

Contributed by Nicholas E. Blonien, D.O.

Firefighting is a high-stress job that is highly rewarding, but it can certainly take a toll on fire service members’ health and well-being. When you add up the sleep deprivation, physical exertion and toxic exposures, it can be harmful and cause “free radicals” to form in the body.

Free radicals are molecules that can disrupt cellular function and DNA if not appropriately neutralized. Over time, this excess oxidative stress can increase your risk for cancer, chronic disease and accelerated aging. The good news – there is a way to neutralize free radicals and prevent them from causing harm: antioxidants.

What is oxidative stress?

Oxidative stress happens when free radicals damage cells. Free radicals are short-lived “reactive oxygen species” (ROS) that have an unpaired electron in their orbit. This makes them unstable molecules that try to “steal” electrons from other molecules in order to stabilize themselves. During this process, neighboring molecules will either become dysfunctional or turn into free radicals, too. While free radicals are a normal part of our body processes and even deployed by the immune system to help fight infections, too many of them can cause problems.

Stress overload

When the body faces too much stress, it can struggle to neutralize free radicals and keep them under control, which can cause damage or unwanted ailments. That’s why it’s important to have a plan to boost antioxidants, especially in times of intense physical activity, exposure to toxins or poor nutrition.

How to boost antioxidants

Two common-sense ways to boost antioxidants in your body include:

Exercise – While physical exercise can temporarily increase stress and free radical formation, it strengthens antioxidant activity over time. Regular exercise causes the body to adapt and become better at handling stress.

Nutrition – The best way to get dietary antioxidants is by eating fruits and vegetables. Diets that limit these foods, such as the ketogenic diet or carnivore diet, are not recommended as a long-term or sustainable nutrition strategy. Here are some great foods that are high in antioxidants:

• Fruits: berries, apples, cherries, pomegranates, tomatoes
• Vegetables: kale, spinach, broccoli, brussels sprouts, beets, carrots, sweet potatoes, beans
• Nuts/seeds: walnuts, pecans, almonds, chia seeds, flaxseed
• Extras: coffee, green tea, cinnamon, turmeric, oregano

The above list is NOT exhaustive. There are MANY foods packed with antioxidants.

To stay healthy, it’s important to neutralize free radicals with antioxidants. You can do this by getting enough sleep, exercising regularly and eating a diet full of fruits, vegetables, nuts and seeds. ​

How can I learn more?

MnFIRE offers professionally led training sessions on sleep, nutrition and fitness, as well as occupational health risks including cancer, cardiac and emotional wellness. Click here to learn more and register your department for a no-cost training and help strengthen your team from the inside out.

The 2025 MnFORE Golf Tournament presented by Schmidt & Salita Law Team was a hot and memorable day to enjoy 18 holes in support of firefighter health and wellness – and like previous years, the event was sold out with 144 attendees!

“After seven years of hosting our annual golf tournament, it keeps getting more special and meaningful to see both familiar and new faces from the fire service community gather and rally together,” said Mike Dobesh, president and co-founder of MnFIRE. “It’s an opportunity to not only connect socially but also to shine a light on the critical health needs of firefighters and their families across Minnesota.”

At MnFORE this year, we were also pleased to debut our new video featuring firefighters from across Minnesota sharing their stories about how MnFIRE benefits have impacted them and supported their health and well-being since our inception in 2016. Our goal is to continue the critical support of firefighters who face health issues like cardiac, cancer and emotional trauma.

We greatly appreciate the many golfers, volunteers and generous sponsors who helped make it a successful day at Legends Golf Club in Prior Lake. A special thank you to the Schmidt & Salita Law Team for their support as the title sponsor and our media guest Rena Sarigianopoulos from KARE-11 who attended and recently covered the event and more about MnFIRE.

The funds raised at MnFORE allow us to continue providing critical health and wellness resources and more to Minnesota’s firefighters when they need it most.

Looking ahead, please save the date for July 14, 2026, and join us again at Legends for the eighth annual MnFORE Golf Tournament. In the meantime, enjoy browsing photos from this year’s event on MnFIRE’s Facebook page. Give the page a “follow” and stay up to date on MnFIRE happenings and news all year long.

 

By Rochelle Hawthorne, MPNA, MS, LPC, FF/EMT-P, MnFIRE Peer Support Program Director

Sometimes when you are having a tough day, it’s nice to talk about what’s troubling you with someone who innately understands your perspective. It can be especially helpful when you are carrying the unique stresses that come with being part of the fire service.

MnFIRE’s Peer Support Team is comprised of fellow Minnesota fire service community members who are available to lend a listening ear and offer support to those who may be struggling at the fire station, on calls, at home and beyond. It’s completely confidential, an unlimited resource and available 24/7 – on the days when you feel like you’ve reached your limit, and any other time.

Here are some of the key benefits when utilizing peer support:

Mental health and emotional well-being 

• Early intervention: Sometimes firefighters are more likely to open up to peers than external professionals, allowing earlier detection of mental health issues like PTSD/PTSI, depression, or anxiety.
• Reduced stigma: Talking with peers can normalize mental health struggles, helping to dismantle the “tough it out” culture.
• Improved coping mechanisms: Peers can share practical tools and experiences for managing stress and trauma.

Increased trust and camaraderie 

• Shared experiences: Support may be best coming from someone who has “been there,” which builds credibility and deepens trust.
• Team cohesion: Encouraging open dialogue improves unit morale, cooperation and interpersonal relationships.

Resilience building 

• Stronger stress management: Ongoing support increases emotional resilience, helping firefighters bounce back from difficult calls or prolonged stress.
• Prevention of burnout: Regular peer check-ins can reduce the emotional toll that leads to fatigue or job dissatisfaction.

Crisis response and recovery 

• Support after critical incidents: Peer teams can assist in debriefings or defusings following traumatic events, helping reduce long-term psychological harm.
• Suicide prevention: By identifying warning signs and offering immediate peer-level help, these programs can be lifesaving.

Enhanced organizational culture 

• Promotes a culture of care: When leadership supports peer programs, it signals that firefighter wellness is a priority.
• Reduces absenteeism and turnover: Healthier firefighters are more likely to stay in the job and maintain consistent performance.

Accessibility and continuity 

• Available anytime: Peer supporters can be embedded within shifts or departments or can be confidentially reached by a simple phone call, providing immediate and ongoing support.
• Bridge to professional help: Peer teams can refer individuals to clinicians when needed, ensuring a continuum of care.

The MnFIRE Peer Support Program matches firefighters and family members with trained peer supporters who have a similar background – from rank to size and type of department– and know firsthand the stressors firefighters face, both on and off the job. To access MnFIRE Peer Support, contact 888-784-6634 at any time and select option 2.

Published in partnership with MnFIRE partner, Optum

When it comes to mental health concerns, many people, including firefighters, can be reluctant to ask for support. Sometimes, it’s because they don’t realize they need help – or if they do, they’re unsure where to turn.

But oftentimes, long-held beliefs and stigma around mental health keep people from seeking support. Many people throughout the world are taught misinformation about mental health concerns, such as it goes away with time, it’s a private matter to keep within a family or previous generations had it harder so it’s unacceptable to complain.

You may have heard some of these perspectives from your family, community, culture, religion or fire service leaders, but they aren’t based in fact. Beliefs like these can cause real harm and make it harder for people to seek support or care for their mental health. Understanding where these messages come from – and challenging them – can help reduce stigma and create space for more open, supportive conversations.

Understanding mental health

Your mental health includes your emotional, psychological and social well-being. It affects how you think, feel and behave. When you feel mentally well, you are better equipped to get through tough times, manage stress, relate to others and make decisions in your best interest.

Mental health conditions are medical conditions that can arise from a mix of biological, psychological and social factors. Some people are born with a mental health condition. Some are predisposed to develop them. Some develop them from life experiences (like hormonal changes during puberty, pregnancy or aging), chronic stress and traumatic events. And some people experience situational mental health concerns as result of a difficult life event, such as a divorce, job loss or death of a loved one.

With the right support and resources, many people get through tough times, learn to manage chronic conditions and build resilience for the future. The more comfortable people become talking about mental health and sharing their support, the easier it is to ask for help and take steps to nurture their mental well-being.

Supporting mental health and well-being

Practicing self-care. Whatever life brings, it’s important to take care of your mental health and well-being – even if things are going well. Self-care practices like eating nutritious foods, getting enough sleep, being physically active and managing stress all contribute to your overall health and well-being. It helps when others in your household are also practicing healthy habits.

Recognizing when someone is struggling. People can be very good at hiding how they’re feeling and what they’re going through. But oftentimes, there are signs if they’re struggling. These include noticeable changes in behavior, appearance, mood or communication. For example, if a family member shows more irritability or anger, stops showing up to family dinner, gains or loses a lot of weight, stops grooming or begins talking about physical pains or sharing negative views or social posts, there may be more going on inside.

Checking in. It’s always a good idea to check in with loved ones. Sometimes, simple questions – “How are you doing?” “What’s on your mind?” “How’s work been going?” – create the opening someone needs to share what they’re going through.

In some cases, a less direct approach may work better. For example, if your uncle has withdrawn from the family and when you visit mentions physical pain or discomfort, that could be a sign of something else. Consider ways to start a conversation about mental health without saying it directly, such as: How are you feeling?” or “You mention you frequently have headaches – what do you think is causing them?”

Let them share. Then listen with an open mind. As you let them talk, stop yourself from offering advice or guessing at their problem. When they finish, offer to help them find support. This could involve spending more time with them, connecting them to resources or medical support, depending on their personality and situation.

Share your own experiences. Giving and receiving support is a natural part of caring for someone. Sharing your own experiences in these terms can help others feel more at ease and open to conversations about mental health. It can also be helpful to compare mental health to physical health – if you had a broken leg, would you just hope it heals on its own or seek treatment? Since it’s different for everyone, emotional pain is best addressed with care and consideration.

MnFIRE is here to help

The Minnesota Firefighter Initiative (MnFIRE) provides confidential mental health resources funded by the Hometown Heroes Assistance Program to help you prioritize and protect your health. Our helpline is available 24-hours a day at 888-784-6634 for all active Minnesota firefighters and their families – select option 1 for no-cost counseling visits and option 2 for peer support.

Sources

UNICEF. Busted: 7 myths about mental health.

American Psychiatric Association. Myths and facts about mental health. March 5, 2025.

HealthHub. Busting the myths of mental illness. Nov. 15, 2022.

HelpGuide.org. Racism and mental health. Jan. 16, 2025.

Mental Health America. BIPOC mental health myth-busting. Accessed April 18, 2025.

Mental Health America. Breaking down mental health stigma in BIPOC communities. Accessed April 18, 2025.

Mental Health Commission of Canada. Fact sheet: Common mental health myths and misconceptions. April 28, 2023.

Optum Well-being. Even your strong friends might need support. 2024.

The Minnesota Firefighter Initiative (MnFIRE) is excited to welcome incoming officers to our Board of Directors. These changes are effective as of July 1, 2025, which is the beginning of MnFIRE’s fiscal year.

MnFIRE Co-Founder Mike Dobesh, who recently retired from his role as Fire Chief at the City of Richfield, has been elected to the role of MnFIRE President. Since MnFIRE’s inception in 2016, Dobesh served as MnFIRE Vice President under George Esbensen.

After nearly a decade in the president’s role, Esbensen will continue to serve as a board member.

“There’s no better person to lead the mission of MnFIRE than Mike Dobesh,” says outgoing President George Esbensen. “The three of us founders know first-hand what life in the fire service is like, as we’ve all been there. With Mike’s very recent retirement from his role as Fire Chief, he’s very in tune with the current needs of Minnesota’s firefighters and has a clear passion for improving firefighter health and wellness.”

Also retiring from an officer role is MnFIRE Co-Founder John Wolff, who served as treasurer since MnFIRE’s inception. He will continue serving as a board member.

The following other officer transitions have taken place, also effective July 1, 2025:

• Amber Lage, Minneapolis Fire Department – MnFIRE Vice President
  Deputy Chief Lage joined the MnFIRE Board of Directors in November 2021.
• Ed Hoffman, Owatonna Fire Department – MnFIRE Treasurer
  Fire Chief Hoffman joined the MnFIRE Board of Directors in January 2023.

Golden Valley Battalion Chief Ken Bence will continue to serve as secretary. In addition, Scott Vadnais will continue his volunteer service as a board member alongside Esbensen and Wolff.

As we welcome this new leadership team, we also want to congratulate DeeDee Jankovich on her recent promotion to MnFIRE Assistant Director. DeeDee has served as Program Administrator since 2021. Not only is DeeDee essential to the success of MnFIRE’s day-to-day operations, she is well-known and respected by Minnesota’s fire service thanks to her long tenure as Executive Director of the Minnesota State Fire Department Association (MSFDA).

MnFIRE is poised for another great year of continued growth and providing critical resources for Minnesota’s 20,000 firefighters and their families! Thank you to our entire staff and the board for your continued efforts towards a healthier fire service.