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.

Published in partnership with MnFIRE partner, Optum

If someone asked you to describe the person you know best, who would it be? Could you easily outline their core values, strengths, dreams and fears? Could you explain what motivates them and why?

Many of us would think of a loved one or close friend. But how many of us know ourselves as well as we think we know others?

Self-discovery is essential to personal growth and mental well-being. When we fully understand ourselves, we feel better about ourselves. We can more easily get through life’s challenges and more readily take steps to grow into better versions of ourselves. Knowing ourselves also helps us be more compassionate and in tune with other people.

Let’s look at how this works and why it’s true.

Who are you?

A combination of factors shapes your self-identity, which is how you see yourself. These include your personality, abilities, appearance, interests, culture and more. It also includes the role you play in your close relationships and the larger community. When you feel uncertain about who you are, it can sometimes lead you to do things you don’t want to do or that aren’t in your best interest. It can also make it harder to appreciate your own value, purpose and potential.

In addition, if, like many people, you were raised to think, believe and act in certain ways, you might be going through life on autopilot, without questioning things. But asking yourself questions can help you clarify who you are and why you do what you do. These questions might confirm what you are already doing or lead you to make different decisions and plans for yourself.

By exploring your thoughts, feelings and values, you can better understand who you are, what matters most to you and why. This, in turn, can help you make better choices for yourself and for others. It can also help you see yourself and your actions more clearly, including from other perspectives.

Getting to know yourself takes time, patience and continued effort. It also takes being willing to see and tell yourself the truth.

Be honest with yourself

It’s important to consider your own perceptions and potential biases that shape how you think, feel and act. It’s natural to feel more comfortable with people who are most like you, to favor information that supports your existing beliefs and to hold onto assumptions. But just because it’s natural doesn’t mean it always serves you or others.

Getting to know ourselves includes uncovering the parts of us that may be uncomfortable to acknowledge. Once we know, we can work on changing the aspects that aren’t helpful or kind. We can also learn to accept ourselves as works in progress.

For example, research shows people have a tendency to overestimate their abilities, particularly when they’re not especially strong at something. On the other hand, people who do excel at something tend to underestimate their ability. The reality is, every person has strengths and weaknesses, and opportunities for continuous improvement. So, you may need to figure out if you tend to give yourself too much or too little credit.

There are many ways to uncover the difference, including looking back at some of your past successes and challenges, and reviewing them with a more balanced perspective. For instance, you might remember a teacher from your past as being especially hard on you and giving you low marks. But looking back more objectively, you realize you often turned in assignments late, asked for exceptions, or didn’t ask for help to better understand the assignment.

Ask for feedback

Another approach is to ask people you trust for feedback. You could ask them to share qualities they admire in you, as well as areas they think you might consider improving. You could also ask them for their take on experiences you remember strongly or have strong feelings about. For example, you might ask your sister how she remembers the argument you recently had with your parents. She may offer insights into the situation you didn’t consider or don’t remember, which could help you understand the impact of your own actions differently. And you might realize that these actions reflect patterns of behaviors that have influenced your relationships.

At the same time, it’s important to recognize that people are often reluctant to share feedback that could be seen as critical. Research suggests most people — whether close family, friends, managers or coworkers — are more likely to offer praise than suggestions for improvement. So, it’s a good idea to consider what they may not be saying, too, and to ask some follow-up questions.

Unpack your history

A key part of self-discovery can be understanding the past. Each of us has unique experiences that shape our thoughts, behaviors and perspectives. In some cases, these past experiences influence the internal voice that guides how we see ourselves and make decisions. Recognizing where that voice comes from and what shapes it can lead to understanding yourself better.

Understanding your past can also be helpful if you feel stuck. Challenges you face today may be connected to earlier experiences. Exploring what happened, how those experiences made you feel and how you reacted may bring insights to your present-day self and help you move forward.

Trying new experiences and meeting new people can help you see yourself and be treated in new ways. It may reinforce some of what you already know to be true about yourself, too. Along the way, you may learn something unexpected and delightful about yourself, interests and goals.

What to expect

The more we understand ourselves, the more self-awareness, self-acceptance and self-worth we gain. These qualities help us be kinder and gentler with ourselves, and more open to pursuing self-improvement. They also allow us to show greater compassion toward others, by helping us understand and remember everyone is on their own journey.

No-cost mental health support

Minnesota firefighters and their families can access no-cost confidential mental health resources through MnFIRE and the Hometown Heroes Assistance Program, including counseling visits and peer support. Call 888-784-6634 or click here to learn more and get help.

Sources

The British Psychological Society. How well do you know yourself? October 13, 2020.

Calm. How do I get to know myself better? 8 ways to find the true you. Accessed March 12, 2025.

Headspace. Strong identity | Take a step. Accessed March 12, 2025.

Health Assured. How to build a healthy self-identity. May 20, 2022.

Monash University. Building a powerful self-identity: Why it matters for adolescents. March 1, 2023.

Phoenix Rising Centers. 7 powerful self-discovery practices for better mental health. Accessed March 12, 2025.

PsychAlive. Finding yourself: A guide to finding your true self. Accessed March 12, 2025.

Queen’s University Belfast. The importance of self-discovery. Accessed March 12, 2025.

Contributed by Nicholas E. Blonien, D.O.

Firefighting is a high-stress job, and for many, alcohol can be an easy stress reliever. Comradery is an important part of firehouse culture, and drinking is often used as a central activity to facilitate bonding and connection. However, sometimes it can go too far and become an unhealthy outlet.

Research over the last few years indicates more than 50% of career firefighters reported heavy drinking (3+ drinks/day men, 2+ for women) or binge drinking (5+ drinks for men, 4+ for women on a single occasion of about two hours), while 9% of firefighters who drank, self-reported driving while intoxicated in the past 30 days. These rates are higher than the general population – a consequence of the mental and physical toll it takes being on the frontlines of emergency responses.

In general, even low levels of alcohol use (less than one drink per day) can increase the chance of health concerns. Therefore, it’s important for fire service members to be conscious of their alcohol consumption, knowing the risks are higher due to their demanding profession.

Below are some key points about alcohol’s effect on our bodies to help firefighter service members make informed decisions:

• Metabolism – On average, the body metabolizes alcohol, primarily through the liver, at a rate of one drink per hour. It’s first broken down by the enzyme alcohol dehydrogenase (ADH) into acetaldehyde, a highly toxic substance and known carcinogen. Acetaldehyde is then broken down by acetaldehyde dehydrogenase (ALDH) to acetate, which is less harmful and converted into water and carbon dioxide for the body to excrete.
• Binge drinking effect – Since ADH is faster at converting alcohol to acetaldehyde than ALDH is at converting acetaldehyde to acetate, acetaldehyde can reach high levels when we consume several drinks in a brief time. Acetaldehyde wreaks havoc on cellular function until it is cleared. For this reason, one drink each night per week is considered safer than having seven drinks once per week.
• Cancer risk – Alcohol consumption is the third leading cause of preventable cancer risk, behind smoking and obesity. The primary mechanism is likely due to acetaldehyde, which disrupts DNA and can lead to mutations. There is a causal relationship between alcohol consumption and several types of cancers (mouth, throat, voice box, esophagus, liver, colon/rectum, breast). A study by the National Cancer Institute showed that even those who average one drink per day or less have slightly increased risk for these cancers when compared to non-drinkers.

While having an occasional drink to unwind after a stressful call or when getting together with friends or colleagues can be harmless, it’s important for firefighters to know the potential long-term risks from regular drinking, and make smart decisions to maintain a healthy lifestyle for themselves, loved ones and fellow service members.

If you or a firefighter you know is in need of help for alcohol or substance abuse, please call our 24-hour helpline at 888-784-6634. Free counseling visits, peer support and other resources are available through the MnFIRE Assistance Program. This confidential, no-cost service is available for all active volunteer, paid-on-call, part-time and full-time Minnesota firefighters and their families, and for all levels of support.