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.

Responding to high-stress emergencies on a regular basis can take a toll on firefighters, especially over the course of a career. Research from the International Association of Firefighters (IAFF) shows approximately 20% of firefighters struggle with a post-traumatic stress injury (PTSI) or post-traumatic stress disorder (PTSD) at some point during their careers. This is notably higher than the 6.8% risk for the general population during their lifetime.

What is PTSI?

PTSI is a mental injury that can occur after someone is involved in a traumatic event. There is a movement to use the term PTSI as opposed to PTSD, to better emphasize the condition as a recoverable “injury” as opposed to a chronic disorder. Those experiencing PTSI may experience symptoms such as:

• Intrusive memories/flashbacks: Many people experiencing PTSI relive the traumatic event(s) through memories, flashbacks, nightmares and upsetting thoughts.
• Avoidance behaviors: Those struggling may avoid certain places, activities and even people, potentially disrupting their normal daily functioning.
• Increased irritability: They may also have frequent mood swings, anger, aggression, heightened sensitivity and other out-of-character behaviors.
• Negative self-image or outlook: They might have distorted beliefs about oneself, others and the world, feelings of detachment and guilt, or lack of interest in previously enjoyable activities.
• Poor sleep habits: They may struggle with a regular sleep routine and find themselves waking often or sleeping too much.
• Substance abuse: There’s often a strong link between PTSI and substance abuse since turning to alcohol or other substances can help mask negative feelings and pain. The IAFF found 27% of firefighters admitted to substance abuse related to their job.

Asking for help

A longtime Minneapolis firefighter who was part of the crew who responded to the George Floyd emergency call and other countless tragic situations, started to struggle with her mental health and found herself at a breaking point in 2022. She started to miss shifts, drink heavily and panic while on the scene at fires and crisis situations.

Desperate, she told her captain she wasn’t doing well at work or by herself at home. Not sure what to do, she fortunately received a referral to MnFIRE from another firefighter. Connecting with a peer supporter was a step in the right direction for her. Today, she credits MnFIRE with saving her career and well-being, as she’s continued professional therapy sessions and used other resources to strengthen her resilience.

Trusted source in MnFIRE

It’s important for all first responders to have a healthy outlet to release their mental and emotional struggles. Counseling can offer professional support by giving you tools to manage and relieve mental and emotional symptoms. Peer support is another great option for having a trusted person you can talk to and relate to with your story.

As a Minnesota firefighter or family member, you have a support team behind you. The MnFIRE helpline is staffed by experienced clinicians. From one-on-one calls to department debriefs, during the middle of a crisis or after a tough call, we are here for you. Don’t hesitate to use this no-cost, confidential resource available 24/7 to all firefighters and their families in Minnesota. Just call 888-784-6634 and select option 1 for immediate help and more information.

Through the Hometown Heroes Assistance Program, all active firefighters are also enrolled in a Critical Illness insurance policy, which covers diagnoses of critical illnesses, including post-traumatic stress injury and disorder (PTSI/PTSD). Those who receive a qualifying diagnosis are eligible to receive a cash payment to help manage expenses your health insurance might not cover. To file a claim, call 888-784-6634 and select option 3.

We’re ready to help when help is needed.

Contributed by MnFIRE partner, Optum

Practicing mindful living is a great way to support your mental health and well-being. By helping you be present in the moment, mindfulness can help you feel calmer and more joyful. That’s because when you focus on the here and now, you’re less likely to stress out about the past or future. It’s also because mindfulness helps you manage your emotions as they come and go with more acceptance.

Here are a few of the many ways to add mindfulness into your daily life.

Set an intention each day

When you wake up, think about how you want to show up that day. Do you want to be kinder to yourself, more assertive in advocating for yourself, quieter, or something else? Your intention can be whatever gives you a sense of awareness and acceptance for someone (including yourself) or something. And it can be different every day. It’s all up to you.

Pause throughout the day to take in the moment

Much of our day-to-day living runs on autopilot. We get up, use the bathroom, eat breakfast, go to work, greet the same people as we pass by and so on. Instead of moving through your day on autopilot, check in from time to time and remind yourself to be present. For instance, if you sit down at a desk every day, pause and think about how your body feels. Are you well-rested? Are your shoulders relaxed? When you eat breakfast, pause with each bite. Think about the texture and taste. What do you notice? How does the food make you feel? Also, consider how these little mental breaks feel. Does it help you to slow down and enjoy yourself more in the moment?

Move your body intently

You already know the importance of staying active. To sprinkle in some mindfulness, define a purpose beyond the physical and mental health benefits you’re already going for. For example, consider how to improve the connection between your mind and body, such as by honing a skill, achieving a new benchmark or applying breathing techniques to your preferred program.

You could also choose to take up a mindfulness movement practice, such as tai chi, meditation or yoga. By design, these connect your mind and body and encourage you to be present in the moment.

Notice your emotions

It’s natural to go through a variety of feelings throughout the day. It’s less automatic to check in with yourself and take stock of your emotions. Throughout the day, pause and think about how you feel in that given moment and why. By doing this, you can slow down and genuinely appreciate and enjoy the good things in your life, however small. It also may help you uncover patterns and better understand triggers, so you can gain perspective and make adjustments where beneficial and possible. Both can help you feel more optimistic and build your resilience, making it easier to bounce back from tough times and thoroughly enjoy the good ones.

Make a commitment to yourself

Take time each day to do something that will help you be more present and aware of your life and times. Beyond the above ideas, there are infinite ways to do so.

No-cost mental health support

For personalized emotional and mental health support, MnFIRE provides no-cost, confidential resources funded by the Hometown Heroes Assistance Program – including counseling visits and peer support – to Minnesota firefighters and their families. Call 888-784-6634 to learn more and get help.

Sources

Helpguide.org, Benefits of Mindfulness. January 16, 2025.

Mindful, 5 Simple Mindfulness Practices for Daily Life. October 14, 2024.

NHS, What is mindfulness? – Mental wellbeing tips – Every Mind Matters.

We Think Twice, 8 Healthy Habits for a Mindful Life. Accessed February 19, 2025.

Contributed by Nicholas E. Blonien, D.O.

April is Testicular Cancer Awareness Month, which is particularly important for men serving in our fire service communities due to their increased risk of developing the condition.

Testicular cancer is the most common cancer among young men (average age diagnosed is 33). Studies showing firefighters and military personnel are at an increased risk for testicular cancer due to their exposure to forever chemicals, including a 2023 PBS News article that covered the topic.

Outside of work, non-occupational risk factors for testicular cancer include a history of an undescended testicle, a father or brother with testicular cancer and HIV infection. White, American Indian and Alaska Native men may also be at an increased risk – it’s worth looking into your family’s medical history for general awareness.

The first sign of testicular cancer is usually a lump on the testicle, or a testicle might become swollen or larger over time. Another possible sign is aching in the groin or lower abdomen. For any of these symptoms, it’s important to have a medical evaluation, which may include an ultrasound, bloodwork and imaging to detect any abnormalities and concerns.

If testicular cancer is found, surgery is usually required. Additional treatment may follow if the cancer has spread. The encouraging news is that men with testicular cancer, including cancer that has spread to nearby lymph nodes or other organ systems, have a 95% chance of living for at least five years after their diagnosis. Testicular cancer, when caught early, is very treatable.

Below are five key takeaways for firefighters and their loved ones:

1. Be aware testicular cancer is the most common cancer in young adult males, with research showing firefighters may be more likely to get it.
2. Exposure to carcinogenic compounds and per- and polyfluoroalkyl substances (PFAS) puts firefighters at increased risk.
3. Keep a watchful eye out for any changes in testicular shape or size and seek evaluation if changes, new pain or symptoms are noticed.
4. Catching testicular cancer early is important. The earlier it’s diagnosed; the more successful treatment will be.
5. While there isn’t clear evidence that modifiable risk factors play a significant role in reducing the chance of getting testicular cancer, staying fit, not smoking, minimizing alcohol consumption, prioritizing sleep and avoiding exposure to carcinogenic compounds are recommended for an overall healthy lifestyle.

Have you been diagnosed with cancer?

As part of the Hometown Heroes Assistance Program, all Minnesota firefighters are automatically enrolled in a statewide Critical Illness insurance policy which covers diagnoses of cancer, cardiac or other critical illnesses, and provides a lump-sum cash payment up to $20,000 to assist with expenses like medical bills and travel costs to and from specialist visits. For more information or to file a claim, call 888-784-6634 or visit securian.com/mnfire-insurance.

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.

Contributed by Nicholas E. Blonien, D.O.

Getting quality sleep at the firehouse or when you’re on call is tough. Anticipation of an emergency call overnight is like the fear you’ll miss your alarm clock for an early morning meeting. You never truly settle into a deep sleep.

When calls do arise, your “fight-or-flight” response is activated, sharpening your focus and priming your body to perform but it’s difficult to fall back asleep once the run is complete.

Many firehouses also have shared sleeping quarters, limiting the ability to personalize one’s sleep environment. Back at home, firefighters understandably prioritize family time and other personal obligations over resolving “sleep debt” accrued from a busy night on duty.

A lack of quality sleep (7-9 hours per night) can add up though and has been associated with performance deficits and increased risk of cardiometabolic disease, mental illness, cognitive decline, cancer and early death.

Powerful health benefits of sleep

Sleep is the most restorative and rejuvenating element of human life, yet many of us don’t prioritize it like other healthy habits. During sleep, the body clears waste products of metabolism and cellular function and builds neural networks in the brain that are responsible for learning and memory. Sleep replenishes our immune systems, balances our hormones and repairs our bodies.

There are two main physiologic processes that must be aligned for sleep to be restful: circadian rhythm and homeostatic sleep drive. Circadian rhythm is the body’s internal clock that regulates when bodily functions occur. This rhythm is roughly 24 hours and scheduled based on when the body receives external cues from the environment. Homeostatic sleep drive is the process responsible for feeling tired. Both processes are important in regulating our bodies for proper sleep needed for our overall health.

Tips for developing smarter sleep habits

For firefighters, nighttime calls are inevitable, and the firehouse is often a suboptimal sleep environment. Therefore, firefighters must do all they can to maximize sleep quality when possible. Below are some tips for firefighters to consider:

1. Build a sleep sanctuary: The ideal sleep environment is cool, dark and quiet. If the firehouse has shared sleeping quarters, aim to set the temperature between 60-67° F. Avoiding screen use for two hours before bed is important. Fans and other generators of “white noise” may be helpful in creating a restful environment in an otherwise noisy firehouse. It also may be worth considering using light bulbs (red or dimmer) in sleeping quarters that are less stimulating to the eyes.
2. Develop a bedtime routine: Create a bedtime routine. Common techniques to help calm the body and recruit the parasympathetic “rest and digest” system include warm showers, gentle stretching, meditation and structured breathing exercises.
3. Keep a consistent sleep schedule: Try to maintain the same bedtime and wake-up time, even after a poor night of sleep. Routine changes can result in circadian phase shifting, making it harder to fall asleep at the desired bedtime. Aim for 7-8 hours of sleep per night. More than nine hours per night can be problematic unless you’re correcting for accrued sleep deprivation.
4. Nap Strategically: Napping can improve daytime alertness and help resolve sleep debt, but you need to be strategic about it. Napping at the wrong time of day or for too long can compromise night-time sleep quality. A brief 20–30-minute nap in the early afternoon is best, when the body’s circadian rhythm yields a natural dip in arousal. A longer nap may be needed to resolve significant sleep debt.
5. Stick to a planned eating schedule: Consider maintaining a calorie intake “window” of 10-12 hours, opening 1-2 hours after waking and closing 3-4 hours before bedtime. Digestion influences circadian rhythms. By minimizing late eating and eating during the same time each day, metabolism becomes more efficient and circadian rhythm becomes more consistent. This can help sleep quality.
6. Exercise for better health and sleep: Exercising during the day will increase adenosine accumulation and ultimately sleep drive, making it easier to fall asleep at night. Avoid strenuous exercise during the 1-2 hours before bed, as exercise activates the sympathetic nervous system, which prevents/delays the relaxation required to fall asleep.
7. Use substances smartly: Be careful with caffeine. Drink coffee and other caffeinated beverages before noon, if possible, and try not to exceed 400mg daily. Stay away from nicotine in evening since it activates sympathetic nervous system activity. Alcohol helps with sleep onset but profoundly disturbs REM sleep. Melatonin can be helpful and is best taken 1-2 hours prior to intended sleep time. Magnesium and creatine monohydrate may also be helpful, but you should talk to your doctor before starting new supplements.
8. Consider using cognitive behavioral therapy. This is a type of psychotherapy has proven to help with insomnia. Free apps (Headspace, Buddhify, mindfulness-solution.com) are available to guide sessions. The Calm app is free to Minnesota firefighters through the MnFIRE Assistance Program, by signing on to liveandworkwell.com. If these are not working, engage with medical care and request to see a therapist.

Research has shown education, awareness and implementation of sleep programs in fire departments are effective in improving overall sleep quality. Departments that address fatigue and discuss ways to make sleep a priority at home promote a pro-sleep culture. To help set the tone, consider reading Dr. Walker’s book, “Why We Sleep”. It will reaffirm that quality sleep is a foundation of overall wellness and especially important for those in the fire service.

Support for firefighters across the state

MnFIRE offers professionally led training sessions on sleep, nutrition, 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 your team strive for more rest.

Contributed by Nicholas E. Blonien, D.O.

We started the year with Firefighter Cancer Awareness Month – an important reminder that despite protective gear and other safety measures that firefighters take while on the job, they are still at a higher risk for cancer than the general public.

Due to exposure to carcinogenic compounds and other harmful toxins, those in the fire service community have a 9% increased risk of a cancer diagnosis and 14% higher risk of dying from cancer compared to those in other professions.

Therefore, it’s especially important for firefighters to prioritize healthy lifestyle choices and habits to combat the unavoidable risks they already face. Keeping overall health top of mind is critical as research shows the general public is struggling in some ways to do so.

Research shows top health risks are lifestyle-driven

A study published by the American Cancer Society examining the number of cancer cases and deaths in the general public pointed to modifiable lifestyle factors that could curb these statistics. With cigarette smoking, excess body weight, alcohol consumption, UV radiation and physical inactivity rounding out the top five risk factors for disease and death in this study – smart and consistent lifestyle choices could make a big difference in changing current outcomes.

In July 2024, the American Cancer Society also published an analysis of cancer burden (excluding skin cancers) attributable to modifiable risk factors in the United States general population. Researchers found that up to 40% of cancer cases and deaths were linked to unhealthy behavior and largely preventable infection.

Health tips and resources for firefighters

So even with occupational exposure to dangerous fumes minimized as much as possible but never completely eliminated for firefighters, what can they do to help neutralize their increased cancer risk overall?

On a personal level, firefighters can focus on good sleep habits, eliminate tobacco use, minimize alcohol consumption, exercise frequently and eat a minimally processed diet high in plants and fiber to try and keep cancer at bay. And while it’s highly encouraged to live as healthy of a lifestyle as possible, at some point it’s hard to avoid illness or injury, and MnFIRE is here to support firefighters at these stages.

MnFIRE and the Hometown Heroes Assistance Program

From a professional and operational standpoint, MnFIRE offers no-cost trainings that focus on firefighter occupational health risks including cancer, cardiac and emotional wellness, plus deep-dive trainings on sleep, nutrition and fitness. Click here to learn more and register your department for a training session.

One of the offerings through MnFIRE’s Hometown Heroes Assistance Program is a critical illness insurance policy covering diagnoses related to a heart attack, cancer, post-traumatic stress injury (PTSI) or other critical illnesses. This program provides a lump-sum cash payment of up to $20,000 per diagnosis to assist with expenses. In 2024, 196 claims were paid to firefighters, totaling $1,911,000.

The impact has been significant, with the fire chief for the City of Rosemount recently battling an unexpected cancer diagnosis. He was grateful for the financial support through this program. Read more about his experience.

Contributed by MnFIRE partner, Optum

Most of us are aware of how “triggers” can bring negative emotions and feelings inside us. But do you know what your “glimmers” are? That is, the fleeting moments that give you a sense of calm, peace and joy?

Both manifest physically in your body and affect your mental well-being.

Triggers send a warning of a potential danger to your nervous system. Depending on the threat, you may react with an urge to fight the danger, flee from it, freeze in the face of it or do something to pacify it. This reaction is commonly referred to as the fight, flight, freeze and fawn response. During these times, you feel heightened emotional and physical stress. Too much stress can lead to mental and physical health concerns, such as depression, anxiety, digestive issues and heart problems.

On the other hand, glimmers signal your parasympathetic nervous system, giving you a feeling of safety, calm and connection. When you feel good, your parasympathetic nervous system turns on and tells your nervous system to calm down. So, instead of fight, flight, freeze or fawn, you experience calm, peace and happiness. Glimmers can be anything from the smell and taste of your favorite comfort food, to the sound of your best friend’s laughter, watching squirrels play, the feel of your cool pillow after you flip it over, or whatever else gives you a sense of joy.

Catching glimmers

We are naturally wired to be aware of danger, especially in the fire service. It’s part of our safety defense mechanism and survival instinct. But we can train ourselves to look for these natural “glimmer” stress reducers that give us joy and comfort. While these moments may be brief, they add up. When you practice savoring them, you build up a reservoir of calm and hope that helps steady your nerves in stressful times.

• Think about what gives you a sense of joy, calm or helps you relax, so you are prepared to recognize the glimmers you experience.
• Many of us spend time thinking about the past or planning the future. Practice being present in the moment, so you are aware when a glimmer happens.
• When you spot a glimmer, relish the sensations you feel, knowing it will likely pass quickly.
• Each day, take time to reflect on the glimmers you encountered. Consider capturing them in a glimmer journal for future reference.
• Swap glimmer stories with someone you care about to build your bond.

No-cost mental health support

For personalized emotional and mental health support, MnFIRE provides confidential resources funded by the Hometown Heroes Assistance Program (HHAP)  – including counseling visits and peer support – to Minnesota firefighters and their families. These MnFIRE program services target the unique needs of fire service members and are available at no cost. Call 888-784-6634 or click here to learn more and get help.

Sources

Australian Medical Association. Glimmers for mental health. Aug. 19, 2023.

Calm. Glimmers: What they are, why they matter, and 5 ways to find them. Accessed Oct. 18, 2024.

Neurodiversity Education Academy. Know your glimmers. March 26, 2023.

World Experience Organization. The power of glimmers: Designing for psychological safety. Accessed Oct. 18, 2024.

The Minnesota fire service community recently gathered at Grand Casino Mille Lacs in Onamia for a full day of inspiring and hands-on health and wellness training at our 2025 Firefighter Health Forum.

The goal of the event was to share expertise, informative tips and resources to help protect and empower firefighters – and their families – in their professional and personal lives. Firefighters, their partners and spouses, and MnFIRE peer supporters were all immersed in the forum sessions together.

The year’s keynote speaker Ali Rothrock, a first responder mental health advocate, crisis counselor and author, helped set the tone for the day by talking about fostering resilience on and off the job. She reflected on some traumatic experiences early in her career and how they’ve impacted where she is today.

In a post-event survey, one attendee shared, “I found Ali incredibly helpful, insightful and relatable. The way she was able to talk about trauma in a way that everyone could understand was fantastic.”

In other breakout sessions, attendees learned about fitness and nutrition, first responder safety and self-defense, cardiovascular health, optimizing sleep habits, and suicide prevention – all based on the demands of the fire service, and the occupational health risks facing firefighters every day.

The movement sessions were a hit, particularly an interactive mobility session led by Blake Christenson of Iron Maltese Athletics with him modeling proper hip and shoulder movements to help firefighters reduce their risk of injury on the job. A few attendees walked away excited to bring this simple warm-up routine back to their departments.

At lunch during the forum, Monte Fronk, Head of Tribal Emergency Management for the Mille Lacs Band of Ojibwe, presented Garrison Fire and Rescue Captain and MnFIRE peer supporter Jen Elleraas with a special gift. Garrison Fire and Rescue is a volunteer fire department and the Mille Lacs Band of Ojibwe – one of 11 federally recognized tribes in Minnesota – is one of the largest communities they serve.

Under Jen’s leadership, the department has worked to improve its communications and outreach, including participating in the annual Mille Lacs Band fire prevention/safety day at the tribal schools on the reservation and assisting Monte with already established NFPA 1300 community risk reduction efforts. Jen was recently recognized as the 2024 MSFCA Fire Officer of the Year for populations under 10,000. But to personally thank Jen and show his appreciation, Monte gave her a traditional gift of a blanket that recognizes her passion and efforts to improve safety for the Mille Lacs Band.

Nearly 90% of attendees who took our post-event survey, said they’d recommend future MnFIRE Firefighter Health Forums to others.

Thank you to all the incredible presenters and attendees who made this such an impactful and memorable event! We are so grateful for our fire service community.

Interested in bringing this kind of training to your department? MnFIRE’s no-cost trainings through the state’s Hometown Heroes Assistance Program provide crucial information about health and wellness topics impacting those in the fire service, such as cardiovascular health, emotional wellness, cancer, sleep, fitness and nutrition. Learn more and register your department for a training here.