When you’re going through something stressful or feeling anxious, negative thoughts can make difficult situations and feelings even harder. That’s because how we think affects how we feel, and how we feel affects how we behave.
Learning how to get ahead of unhelpful thoughts and reframing them to be more positive can help you get through those moments. It also can help improve your overall mental and emotional well-being.
While we generally cannot control the thoughts that come into our minds, especially after a tough call, we can control what we do with them. And we can train ourselves to alter our thinking patterns to be more helpful. Let’s look at how this works.
First, let’s consider the kinds of negative thinking that may affect you. Here are some common ones:
Expecting the worst to happen.
This sometimes takes the form of “but what if?” thinking, too. In either case, even if something is going well, you expect the worst and think of all the bad things that could happen. As a result, you find it difficult to enjoy good times or be present in the moment. For example, if your boss sets up a meeting with you for the next day, an unhelpful thought would be, “I must be getting fired!” A way to reframe that more positively would be, “My boss wants to meet with me tomorrow. She isn’t on shift today, so I cannot ask her why. Tomorrow I will know why she wants to meet, and I can deal with it then.”
Focusing on the negative.
Even if something good happens, you tend to think only about what went wrong or could have gone better.
Seeing things only as good or bad and ignoring the range of possibilities in between.
This is also called “all or nothing” and “black and white” thinking. This pattern oversimplifies situations. For example, thinking “if you don’t win, then you lose” overlooks the benefits of participating in something you enjoy, such as a tennis match, or in pursuing opportunities, like applying for a promotion.
Making negative assumptions.
For example, if something bad happened, you assume it will keep happening. Like, if you once failed a test, going into every test believing you’ll also fail them. But realistically, you have passed many more tests than you’ve failed, and you’re prepared for this one. A more helpful thought would be, “I failed that test, but I prepared well for this test – and I’ve passed many more tests than I’ve failed.”
Blaming yourself when bad things happen. Or blaming others for bad things that happen to you.
This thinking pattern fails to consider all the other factors that could contribute to a situation or event. If you didn’t arrive at the scene early enough to help someone, it can be easy to spiral or blame yourself. In the fire service, having to navigate survivor’s guilt also isn’t uncommon, especially if there has been a line-of-duty death. We must remember that placing blame on others does not honor the sacrifice of the fallen. Use critical incidents as an opportunity to learn from possible mistakes, but try to give yourself and your crew the benefit of the doubt when it comes to this uniquely challenging work.
In each of these thinking patterns, you aren’t considering the positive possibilities and variety of perspectives. You’re also not considering the full story or thinking about the facts. Many factors contribute to and come into play in every situation. Try to pay attention to where your brain goes in a difficult time.
Then, take a deep breath. Let the other perspective sink in, and reset.
Going through these reframing processes can help you feel calmer in the moment and shift your thinking patterns over time to be more positive. With practice, thinking more positively can become part of your life – and help improve your overall mental and emotional health and well-being – both in the fire service and in your personal life.
Confidential help is available over the phone or online, anytime for any Minnesota firefighter and their family through the MnFIRE Assistance Program (MAP). The MAP targets emotional health and stress unique to the fire service through connection to mental health care and peer support. For more details or for help, call 888-784-6634 or visit mnfireinitiative.com/hhap/#MAP.
Repurposed from MnFIRE Assistance Program partner, Optum.
MyHealth Alberta, “Learning about thought reframing.” myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=abk7438. Accessed September 22, 2023.
NHS, “Reframing unhelpful thoughts.” nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/. Accessed August 8, 2923.
Small Steps, “Reframing thoughts.” smallsteps.org.nz/reframing-thoughts. Accessed August 8, 2023.
Mental health conditions affect people of all ages, backgrounds and lifestyles in all kinds of ways. In fact, about one in five people globally live with a mental health condition. For firefighters, the rates are even higher than the general population – particularly in the areas of sleep disorders, depression, substance abuse, post-traumatic stress injury and suicidal ideation/action.
And too many of these firefighters are suffering in silence.
Mental health conditions are treatable illnesses. Yet, despite how common mental health concerns and conditions are, stigma persists. And most people don’t seek help.
Here are seven ways you can help stop stigma, so people feel safer and more comfortable getting the help they may need:
A simple rule of thumb is to remember people are people, not conditions. Treating people with kindness and compassion can go a long way toward creating a welcoming, supportive environment.
There is a lot of bad information out there. Check your source before you repeat or repost a tidbit off the internet. It may not be accurate. Consider the motivation behind a dramatic portrayal on a TV show before assuming it’s credible. Educate yourself, so you can help set the record straight. It’s best to start with legitimate resources that are committed to raising awareness and mobilizing support for mental health. The World Health Organization is a great example. Learning about common conditions, like depression, anxiety disorder, post-traumatic stress disorder and others, will help you spread good information.
Encourage respect and dignity for all people. If you hear someone saying hurtful or false things about mental health concerns or conditions, politely speak up and address it.
Listen respectfully and invite open conversation about the importance of mental health and well-being. People should not feel ashamed or reluctant to get the benefit of professional help.
Encourage yourself and those you influence to view mental health just as you would physical health. If, for example, a friend sprained an ankle or broke an arm, you would encourage them to seek medical attention. The same should be true for mental health conditions.
If you have personal experience with mental illness, consider telling others about it. Sharing your story can foster understanding and provide perspective. The MnFIRE Peer Support program provides a confidential outlet for firefighters to share what they’re going through with someone who understands.
Around the world, people are working hard to improve mental health care perceptions, systems and policies. There are many ways to show support. Make sure you post only accurate information on your social media. Drive a friend to a therapy appointment. Make your vote count in local elections. Donate time or money to an advocacy organization like MnFIRE. Every show of support helps normalize the conversation around mental health and wellness.
The emotional and disturbing calls we go on can stick with us – and it’s important to recognize how the stresses of the job can negatively impact our mental health. MnFIRE’s emotional wellness training can help your department de-stigmatize talking about mental health, as well as provide practical information around how to properly debrief after a difficult call, ways to maintain emotional well-being and what resources are available for those who need help.
Confidential peer support and mental health resources are available to Minnesota firefighters and their families for free through the MnFIRE Assistance Program. For more details or for help, call 888-784-6634 or visit mnfireinitiative.com/hhap/#MAP.
Repurposed from MnFIRE Assistance Program partner, Optum.
American Psychiatric Association, “Stigma, Prejudice and Discrimination Against People with Mental Illness.”
psychiatry.org/patients-families/stigma-and-discrimination Accessed July 17, 2023.
BetterHealth Channel, “Stigma, discrimination and mental illness.”
betterhealth.vic.gov.au/health/servicesandsupport/stigma-discrimination-and-mental-illness#challenging-stigma-associated-with-mental-illness. Accessed July 17, 2023.
Mind, “Mental health problems – an introduction.”
mind.org.uk/information-support/types-of-mental-health-problems/mental-health-problems-introduction/stigma-misconceptions/. Accessed July 17, 2023.
NAMI, “Pledge to be stigmafree.”
nami.org/Get-Involved/Pledge-to-Be-StigmaFree. Accessed July 17, 2023.
Contributed by Paul J. Anderson, M.D.
Getting quality sleep is tough. Anticipation of a call at night is like watching the alarm clock when you know you need to get up early. Your sleep quality suffers. Then a call comes in, and your sympathetic “fight-or-flight” response is activated. This sharpens your focus and primes your body to perform, but makes it incredibly difficult to fall back asleep once the run is complete.
Plus, sharing your sleeping quarters with others, like in a firehouse, can limit the ability to personalize one’s sleep environment when time for sleep is available. And at home, firefighters tend to prioritize time with family and other personal obligations over resolving “sleep debt” accrued from a busy night on duty. Understandably so.
Sleep is the most restorative and rejuvenating element of human life. 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 so that we are primed for work and activity when we wake the following morning.
According to renowned sleep expert Dr. Matthew Walker, there may not be a single cellular process that doesn’t benefit from a good night’s sleep. Lack of routine quality sleep for seven to eight hours per night has been associated with performance deficits and increased risk of cardiometabolic disease, mental illness, cognitive decline, cancer and early death. But nighttime calls are inevitable, whether you are a full-time, part-time, on-call or volunteer firefighter. Therefore, firefighters must do all they can to maximize sleep quality when sleep opportunity is available.
Here are some considerations to optimize your sleep:
The ideal sleep environment is cool, dark and quiet. If you are utilizing shared sleeping quarters, aim to set the temperature somewhere between 60 to 67°. Avoiding screen use for two hours before bed is incredibly important, as the light emitted from electronic screens has a powerful impact on the body’s internal clock. Fans and other generators of “white noise” may help create a restful environment in an otherwise noisy environment. It also may be worth considering lighting sleeping rooms with light that are less stimulating to the eyes. Think red or dimmer light.
The brain needs to associate the bed with sleep only. Common techniques to help calm the body and recruit the parasympathetic “rest and digest” system include warm showers, gentle stretching, meditation, and structured breathing. Consider a pre-bed routine that starts with taking a hot shower, followed by some reading under dim light on a non-electronic source, then five to ten minutes of “cyclic sighing” in bed (four seconds deep inhale, eight seconds slow exhale). These behaviors can calm the nervous system and set the stage for sleep.
Napping can improve daytime alertness and help resolve sleep debt, but it has to be done properly. Napping at the wrong time of day or for too long can compromise nighttime sleep quality. Naps for less than 30 minutes in the early afternoon (around 1 p.m. to 3 p.m.) are best, when the body’s circadian rhythm yields a natural dip in arousal. But only nap if you feel the need, because oversleeping is also harmful to overall health.
Daily exercise leads to the increased accumulation of adenosine, the primary molecule responsible for tiredness, or “sleep drive,” at the end of the day. Exercise will also help with weight loss, which can prevent the development of sleep disorders like obstructive sleep apnea (OSA). Limiting caffeine intake to the morning and less than 400 mg daily is ideal. Aim for minimal alcohol intake as well, and know that a drink is less disruptive to sleep if had earlier in the day versus evening. Meal timing can also affect the body’s internal clock, so avoiding eating for the first one to two hours after waking and two to three hours before bed can be helpful.
The machismo “I’ll sleep when I’m dead” mentality needs to end. Research tells us that education, awareness, and implementation of sleep programs in fire departments are effective in improving overall sleep quality. Address fatigue and sleep status often, discuss it with other firefighters and make sleep a priority at home. To help set the tone, consider reading Walker’s book Why We Sleep. It will reaffirm that quality sleep is a foundation of overall wellness and perhaps motivate you to make favorable changes to your sleeping routine.
Chronic sleep deprivation is likely to accelerate the development of illnesses that are already all too prevalent in the fire service. While high-quality sleep may be a challenge for firefighters, some of these simple adjustments can help you prioritize better sleep techniques and your overall health.
MnFIRE now offers a training specifically focused on sleep. Help your team get a better night’s sleep – register your department today for this free sleep training here.
The entire Minnesota fire service mourns the loss of St. Paul Fire Captain Chris Parsons, who passed away on June 15, 2023.
As president of the Minnesota Professional Fire Fighters, principal officer of IAFF Local 21 and a founding board member of MnFIRE, Chris was a fervent champion for firefighter well-being, which will forever be part of his legacy.
He was particularly focused on championing legislation that banned PFAS, cancer-causing chemical fire retardants. With his family’s permission, MnFIRE has set up a GoFundMe page to raise money that will go toward PFAS research and its impact on firefighters.
Visit the Chris Parsons Memorial Fund for PFAS Research GoFundMe page.
Chris was a selfless servant and has positively impacted the lives of every single Minnesota firefighter and their families. He will be missed.
Contributed by Paul J. Anderson, M.D.
There is no way around it, firefighting is a stressful job. Physically, you must be able to handle the stress of the station alarm or an emergency call, the truck sirens blaring, gearing up and working hard until the fire is out, keeping at it until overhaul is done, and staying until your gear is clean and back in your locker. Emotionally, you must handle distraught victims, exposure to horrible life situations and trauma, the unpredictable attitudes of your teammates, and anything else that comes at you on a call. On top of all that, if you are like most firefighters in Minnesota – part-time or volunteer – this might not even be your day job, and you likely have a family to take care of as well.
All of these things considered, firefighting exposes us to high levels of stress. With prolonged exposure to these elevated stress levels, firefighters can feel a negative ripple effect through various aspects of life that may eventually hinder a person’s ability to function.
The most important thing to remember about your body is that it cannot tell the difference between various kinds of stress. “Stress is stress” to your body. It’s also good to remember that too much stress can negatively impact almost all of the other lifestyle habits you might be trying to build or maintain. With too much stress, we eat poorly, sleep poorly, have low energy for working out, our relationships suffer and we may turn to alcohol or other substances a little too often to “take the edge off.”
But there are ways to counter the “crunch” of too much stress in your life. Here are a few thoughts to help you step out in another direction:
Managing stress is a key pillar of a healthy lifestyle that will improve your ability to be present to your work, your family, and yourself. You can read more about other healthy lifestyle pillars, such as physical fitness, here.
Once again on Sunday, September 24, we gathered on the grounds of the Minnesota State Capitol for the annual Minnesota Fallen Firefighter Memorial Service.
This year, the importance of MnFIRE’s mission hit especially hard. The service honored two beloved members of the state’s fire service, both of whom died in the line of duty in the past year as a result of cardiac events. Hopkins Assistant Fire Chief James “Jimmy” Scanlon died Nov. 4, 2022, and St. Paul Fire Captain Chris Parsons died June 15, 2023. Chris was a founding board member of MnFIRE and a fervent champion for firefighter well-being, which will forever be part of his legacy.
During the ceremony, inscribed columns in their honor were added to the Minnesota Fallen Firefighter Memorial, and their families received flags that have been flown over the state capitol – and the thanks of a grateful state. Firefighters from across Minnesota joined Gov. Tim Walz and other dignitaries to honor all of Minnesota’s 244 fallen firefighters, including a special remembrance of fallen firefighters from Mapleton and St. Louis Park.
These tragic cardiac incidents are a solemn reminder about the vital work we’re doing to protect the heart health of each and every firefighter. With deep gratitude, we recognize Chris and Jimmy’s dedicated service, and our thoughts and prayers are with their family, friends and communities.
The memorial service is held each year on the last Sunday in September, which has been designated as the state’s official day to honor Minnesota’s fallen firefighters. Learn more about the fallen firefighters who were honored from FOX 9’s coverage of the ceremony.
The Minnesota Fire Service Foundation coordinates the effort to recognize the state’s firefighters who died in the line of duty and provides support and resources to fire departments, firefighters, and their families throughout Minnesota. Financial contributions to fund educational scholarships for children of active, retired, or deceased firefighters, and for spouses of deceased firefighters and support for firefighters and their families in times of need can be sent to:
Minnesota Fire Service Foundation c/o Security Bank & Trust Co.
591 Park Avenue, PO Box 157
Hamburg, MN 55339
Online contributions can be made at MNFireServiceFoundation.org. All contributions are tax deductible.
Contributed by Paul J. Anderson, M.D.
As a firefighter, food may be one of the last things on your mind. You may work one or two other jobs while trying to hold down a busy family life, and you’re committed to showing up for a fire call, ready to get to work. With this number of responsibilities, you eat when you can. But putting food last on your list will eventually leave you unprepared for an emergency because you are too tired or too unhealthy to rise to the challenge. While being unprepared could cause you injury, it could also keep you, your fellow firefighters, your family or the public from getting help when they need it.
We get it. On top of juggling all of those things, nutritional advice is overwhelming and confusing for most of us. So, here is a great saying from Michael Pollan to get you started: “Eat real food, not too much, mostly plants.”
Eating real food means eating items that naturally occur in the world as things you can eat. Think about an apple, a carrot, black beans, nuts or fish. Processed foods, on the other hand, are edible substances that come out of machines or go through heavy processing like puffed snacks, soft drinks, protein drinks or candy bars. Real food is better fuel because it has more nutrients and fewer calories. Plus, it contains the full variety of nutrients our bodies need to do work and stay healthy.
Eating too much of anything provides excess energy (calories) which the body stores as fat. Only about 10 to 20% of your weight should come from fat. The rest (80 to 90%) should be muscle, bone, blood, organs and water. But what is too much?
The average person needs somewhere around 2,000 calories per day just to support basic body functions like thinking, moving around, digestion and breathing. Divide this by three meals per day and you are talking about 675 calories per meal (less if you snack), which is not a lot of food. So, besides learning to eat more real food and less processed foods, the next action you can take is to pay attention to how many calories you eat in a day. There are a number of apps you can use for free (such as myfitnesspal.com) that help you easily track your food intake if you want to learn how many calories you eat.
No, you don’t have to be a vegetarian or a vegan. But you do need to understand that meat is best kept as a “once in a while” part of your diet, instead of a daily dietary staple. All types of meat contain everything an animal ate and was exposed to during its lifetime, not all of which is good. In addition, certain components of meat, especially red meat, can create inflammation in your body and that can speed up the development of disease in your blood vessels and heart.
Lifestyle changes such as regular exercise and quality nutrition can improve job performance and help your body reach its full potential. Nutrition is a key pillar of a healthy lifestyle that will improve your ability to be present for your colleagues, your family and yourself. You can read more about other healthy lifestyle pillars, such as physical fitness, on the MnFIRE blog.
Learn how to create and maintain good physical fitness and healthy eating habits to support your firefighter training, work demands and long-term health by signing your department up for the new Firefighter Fitness & Nutrition training from MnFIRE. These trainings are available whenever it’s convenient for your crew, and it’s completely free for all fire departments in Minnesota. Sign up today!
https://www.mprnews.org/story/2023/03/30/hallmark-bill-aims-to-provide-relief-for-families-of-firefighters
