Published in partnership with MnFIRE partner, Optum

When people hear the words “mental health,” they often think about mental illness. But mental health is much broader. Like physical health, everyone has mental health, and it plays an important role in our overall well-being. It influences how we think, feel, cope with stress, connect with others and navigate daily life.

Our mental health continuously changes over time and is shaped by our experiences, relationships, culture, values and life circumstances. What supports well-being may look different from person to person and as we age. Still, certain foundations can help support mental health at any stage, including feeling connected to others, having a sense of purpose, recognizing your value, making choices that align with what matters to you and maintaining hope during difficult times. By nurturing these foundations and building healthy habits and support systems, we can strengthen resilience and better navigate life’s bumpy road.

Everyday ways to support your mental health

Supporting your mental health doesn’t have to mean making major life changes. Small, consistent acts of care can make a meaningful difference, such as:

• Getting enough sleep
• Moving your body regularly
• Eating nourishing foods
• Taking time to relax
• Spending time with people who matter to you
• Setting healthy boundaries
• Making time for activities you enjoy
• Asking for help when you need it

These habits won’t remove stress or change daily life obligations and challenges, but prioritized over time, they can help you manage stress, bounce back from setbacks more easily and support your overall well-being.

Knowing when you may need more support

If feelings of stress, disappointment and despair last for weeks or begin to affect your relationships, work, school or daily life, it may be time to reach out for support. Other signs may include changes in sleep or appetite, feeling tired often, having trouble focusing or losing interest in things you usually enjoy. You may find yourself feeling angry or quick-tempered, taking more risks than usual, such as doing things that feel unsafe or unlike you, spending less time with family and friends, or using alcohol or other substances to cope. Noticing when something has changed for you is often the first step toward getting support.

Check in with yourself

One of the simplest ways to support your mental health is to check in with yourself from time to time. Ask yourself:

• How have I been feeling lately?
• Am I getting enough rest?
• What’s been causing me the most stress?
• Have I been making time for the people and activities that matter to me?
• Is there something I need help with?

Sometimes a quick check-in is enough to help you reset. Other times, it may remind you it’s time to lean on someone else.

Support can take many forms

Don’t wait until things feel overwhelming to ask for help. Many mental health concerns are treatable, and getting support can make a meaningful difference.

There isn’t one right approach, and support doesn’t always mean seeing a therapist, although that can be a helpful option for many people. At home, it could look like sharing responsibilities or making time to rest and recharge. At school, support can be found talking with a teacher, counselor, mentor or trusted person or using available well-being resources. At work, you can connect with a manager or trusted colleague.

Digital tools can also be part of your support plan. Apps and online resources, such as the Calm Health, may help you track your mood, practice mindfulness, build healthy habits, manage stress or connect with support. When choosing a tool, look for options from trusted sources and remember that digital tools can complement, but don’t replace, care from a qualified health professional when needed.

Mental health is part of your overall health

Caring for your mental health is a natural part of taking care of yourself. It’s important to know that support can look different for everyone, and you don’t have to figure everything out on your own.

MnFIRE is a source of support

For all active Minnesota firefighters and their family members, MnFIRE provides no-cost mental health support through the Hometown Heroes Assistance Program. Call our 24-hour helpline (888-784-6634) to access counseling sessions or connect with a peer supporter.

On the last Sunday of September, firefighters, families and community members from across Minnesota gather at the State Capitol to honor those who made the ultimate sacrifice in service to others. The 2026 Minnesota Fallen Firefighter Memorial Service, which took place on Sunday, Sept. 27, honored the 255 men and women who have died in the line of duty.

The solemn ceremony takes place at the Fallen Firefighter Memorial, located on the south side of the Capitol grounds. Columns throughout the memorial are inscribed with the names of Minnesota’s fallen firefighters, and this year, two additional columns were unveiled honoring firefighter Tim Bertz of the St. Paul Fire Department, who died Dec. 22, 2025, and Deputy Fire Marshal Shawn Johnson of the Minnetonka Fire Department, who died March 5, 2026.

In the reading of the honor roll, a ceremonial bell rings out after each fallen firefighter’s name is read aloud. Portions of the honor roll were read by Minnesota Firefighter Initiative (MnFIRE) leaders including Secretary Ken Bence and Board Member Jen Elleraas. MnFIRE President Mike Dobesh and Board Member Scott Vadnais also participated in the ceremony. Rochelle Hawthorne, MnFIRE Peer Support Program Manager and retired firefighter/EMT, took part in the Honor Guard.

This year’s service also included special remembrances for Michael Wiborg of the Chanhassen Fire Department, who died in 1998; William Myers of the St. Anthony Fire Department, who died in 1999; Matthew Frantz of the Rice Lake Fire Department, who died in 2013; and Jeffrey Vollmer of the Mayer Fire Department, who died in 2017.

The Minnesota Fire Service Foundation coordinates the effort to recognize fallen firefighters. Members of the public are encouraged to attend and join firefighters, families and community leaders in paying tribute to our fallen heroes.

Published in partnership with MnFIRE partner, Optum

Heart disease is a leading cause of death worldwide and the leading cause of line-of-duty deaths for firefighters. Ongoing physical exertion, exposure to heavy smoke, toxins, heat, stress and sudden adrenaline spikes put strain on cardiovascular systems and can trigger or reveal underlying heart conditions.

Understanding how your heart works, recognizing warning signs and taking steps to help protect it are key to staying healthy.

Notable symptoms

Some heart conditions can be silent, meaning there are no obvious symptoms. Therefore, regular checkups are essential and important to fit into your busy schedule. When signs do appear, they can be sudden or gradual and show up through the following symptoms:

• Chest, arm, jaw or back pain or discomfort
• Stomach pain, indigestion, heartburn, nausea or vomiting
• Shortness of breath
• Extreme fatigue or dizziness
• Racing or very slow heartbeat
• Fluttery or irregular feeling in your chest
• Swelling of your feet, ankles, legs, abdomen or neck veins
• Erectile dysfunction

If you experience any of these symptoms, monitor them closely and contact a medical professional. If symptoms are severe or sudden, seek immediate medical attention.

Perfect storm for cardiac events

When the alarm sounds or an urgent call comes in, a firefighter’s heart rate spikes instantly from a resting state to near-maximum capacity, forcing the cardiovascular system to perform under pressure without warming up. Wearing heavy, restrictive gear can also cause dehydration and increase body temperature, which can thicken blood and put strain on the heart.

Extreme physical demands, exposure to toxins, sleep deprivation, a high-calorie diet and chronic psychological stress create the perfect storm for cardiac events for fire service members.

Common heart diseases

With fire service members at a higher risk for cardiac issues. It’s good to be aware of the most common heart diseases, including:

• Coronary artery disease (CAD, also called ischemic heart disease) is when plaque builds in your arteries that supply blood to your heart. CAD increases your risk for heart attacks and strokes. Symptoms can include chest pain (angina).
• Stroke, also called cerebrovascular disease, happens when blood flow to your brain is blocked or reduced. Symptoms can include numbness on one side of your body, confusion, difficulty seeing, loss of balance or coordination, severe headache and fainting.
• Heart failure occurs when your heart can’t pump blood effectively. Symptoms can include fatigue, shortness of breath, or swelling in your legs or ankles.
• Irregular heartbeat (called arrhythmias) is when your heart beats too fast, too slow or irregularly. This increases your risk for a stroke and heart failure. Atrial fibrillation, the most common type, can increase stroke risk. Symptoms can include chest pain or discomfort, a fluttering feeling in your chest, lightheadedness, racing or slow heartbeat and shortness of breath.

Together, these conditions make up the majority of cardiovascular diseases, which are responsible for roughly 32% of all deaths worldwide – with 85% of those deaths resulting from heart attacks and strokes, according to the World Health Organization.

Vital MnFIRE training

MnFIRE offers two-hour deep dive training sessions, including a cardiac course that looks at heightened risk factors, the types of cardiovascular diseases that most often impact firefighters and prevention strategies to help firefighters lessen their risk. Departments are highly encouraged to learn more and register here.

On Friday, September 11, 2026, firefighters, families, businesses, volunteers and community members came together at Twin Cities Orthopedics Performance Center in Eagan for the inaugural Minnesota 9/11 Memorial Stair Climb. The event, hosted by Red Line Fitness, created a powerful space for remembrance and reflection 25 years after the attacks.

Following a solemn opening ceremony, more than 180 climbers representing over 24 fire departments and EMS providers took to the stadium stairs, including MnFIRE President Mike Dobesh and MnFIRE Executive Director DeeDee Jankovich. Participants climbed the equivalent of 110 flights of stairs, the height of the Twin Towers, and carried with them the names of the 343 FDNY firefighters who lost their lives on September 11. At the end of the climb, each person rang a silver memorial bell in tribute to those we lost and their legacy that continues to inspire the fire service today.

“It was a moving event,” says Jankovich. “As we remember the lives lost on that tragic day, we’re also reminded of the risks firefighters face daily while serving our communities. Red Line Fitness created a meaningful and respectful tribute, and MnFIRE was honored to be one of the beneficiaries of this climb.”

The Minnesota 9/11 Memorial Stair Climb was a fundraiser for MnFIRE and Minnesota Fire Service Foundation. MnFIRE’s portion will support ongoing programs for our state’s 20,000 firefighters and their families, including MnFIRE’s Extended Benefits Program that includes a critical illness insurance policy and up to five no-cost counseling sessions to those who leave the fire service.

MnFIRE is grateful to Red Line Fitness for organizing this event, and to every climber, volunteer, sponsor, family member and community partner who helped make the inaugural event a success.

Save the date

The Minnesota 9/11 Memorial Stair Climb will return on Saturday, Sept. 11, 2027. We hope you’ll join us as we climb in memory of the 343.

A popular no-cost benefit for Minnesota firefighters and their families will now offer a more comprehensive and personalized experience. MnFIRE partner, Optum, has provided MnFIRE members free access to the Calm app, which features Sleep Stories, relaxing music, daily mediations and more – and an enhanced experience is now available through Calm Health.

What is Calm Health?

Calm Health includes the same easy-to-use features of the Calm app and is loaded with additional evidence-based programs developed by psychologists. These resources are designed to help users improve sleep, manage stress and anxiety, strengthen focus, practice mindfulness and build healthy habits that support overall wellness.

Calm Health includes:

• Programs that support your mental and physical well-being – from navigating stress and grief, to aging and living with chronic pain
• Mindfulness content including meditations, Sleep Stories, music and daily exercises to help you focus, relax and recharge
• Personalized recommendations for resources and tools tailored to your specific goals and interests
• Weekly, clinically informed mini podcasts that discuss the science of mind and body in a clear and simple format to offer you a quick reset or fresh perspective
• Daily activities and on-demand content to help you build and maintain healthy habits at your own pace

How to get Calm Health

With the transition to Calm Health, all current Calm users will need to register for a new account through Calm Health to continue using this benefit with MnFIRE. Please contact us at info@mnfireinitiative.com for the access code and log-in instructions. If you are currently using the Calm app through MnFIRE, your access to the Calm app will end on October 1, 2026.

Take advantage of this free benefit today and discover a more comprehensive approach to building resilience, improving sleep, managing stress and supporting your overall health.

Based on a presentation at the 2026 Firefighter Health Forum by Megan Lautz, MS, RDN, CSCS, TSAC-F

Staying hydrated can be difficult for anyone, but it can be especially hard for firefighters. The physical demands of the job, combined with high-heat environments and exposure to extreme weather conditions can make maintaining proper hydration a tall task for firefighters, who need to stay vigilant about drinking enough water and keeping up their electrolytes.

Dehydration basics

Dehydration happens when your body doesn’t have enough fluid to function at its best. Did you know that many of us start our day already dehydrated? In fact, research suggests that up to nine out of 10 firefighters arrive at planned training or the fireground already mildly dehydrated.

So, what does dehydration feel like? It’s more than just feeling thirsty. Dehydration often shows up through some of the following symptoms:

• Headaches
• Fatigue
• Slower decision-making
• Feeling clumsy or fumbling with equipment
• That “hungover” feeling after a fire

A quick hydration check

One of the easiest ways to assess hydration is to observe the color of your urine. Pale yellow or clear urine generally indicates adequate hydration, while dark yellow or amber urine may signal that it’s time to drink more fluids.

Hydration goals and practices for firefighters

Women should drink 2.7L of hydrating fluids a day and men should aim for 3.7L a day.

These levels can be met by drinking water, coffee, tea, juice, soda and sparkling water. Some foods can also count through consuming “fluid based fueling,” like apple sauce, yogurt, smoothies, soup, watermelon, strawberries, cantaloupe, grapes, hummus and veggies, celery with peanut butter, and more.

Implementing some simple hydration habits can make a big difference in your everyday life and on the fireground:

• Start the day with 16 to 24 oz of fluid (And yes, your morning coffee still counts towards hydration!)
• Keep a water bottle in your assigned unit or personal vehicle
• Sip water regularly throughout your normal day and especially on shift

While studies show that firefighters can lose more than 40 ounces of sweat in as little as 30 to 45 minutes during structural firefighting, there’s more to rehydrating that just drinking water. Along with fluids, you’re also losing sodium and other electrolytes, which help your body perform and recover. Adding electrolyte drinks and packets to your hydration efforts can be especially helpful during long calls, intense trainings, burn days, or hot weather.

Keep in mind that hydration is important year-round. Cold weather can reduce feelings of thirst, making it easier to become dehydrated during winter operations without realizing it.

Small steps towards improvement

Your hydration habits don’t have to be perfect. By simply making small changes and keeping fluids easily accessible, you can better support your body’s needs and perform better because of it.

Dietician Megan Lautz shares tips like these and more nutritional information in her online newsletter. To subscribe, click here.

Schedule a nutrition training for your department

MnFIRE offers a department training that addresses hydration and other fitness- and nutrition-related topics. It’s one of seven trainings available at no cost through the Hometown Heroes Assistance Program. Learn more here.

We’re excited to announce MnFIRE has earned a Platinum Seal of Transparency from Candid, an online database of over 1.9 million organizations that helps donors and sponsors connect with reputable and responsible nonprofit organizations.

The Platinum designation is the highest level of transparency, demonstrating our commitment to delivering our mission effectively and efficiently, maximizing every dollar to create measurable and lasting impact.

According to Candid, nonprofits can earn a Bronze, Silver, Gold or Platinum Seal of Transparency depending on how much information is provided to the watchdog organization, such as mission, donation information, program information, financial reports or IRS filings, and/or leadership and board demographics. Candid was created in 2019 when GuideStar and Foundation Center merged together.

We are honored to receive this recognition and remain dedicated to transparency and accountability. Thank you to our donors, sponsors and partners for their continued support, which makes it possible for us to improve the health and wellness of Minnesota firefighters today and for generations to come.

Ways to support MnFIRE

For more information on how you can sustain MnFIRE’s work supporting Minnesota firefighter health and wellness, including making a recurring donation for as little as $10 a month, click here.

The Minnesota Firefighter Initiative (MnFIRE) has been officially recognized as a National Firefighter Registry (NFR) Champion, an honor that highlights MnFIRE’s strong commitment to supporting firefighter health and advancing critical cancer research.

This recognition comes from the National Institute for Occupational Safety and Health (NIOSH) National Firefighter Registry for Cancer, which works to better understand and reduce cancer risks in the fire service. As an NFR Champion, MnFIRE is being celebrated for its ongoing efforts to encourage firefighter participation in the registry and raise awareness about the importance of cancer prevention.

The Champion designation reflects MnFIRE’s dedication to protecting those who protect our communities. Through education, advocacy and outreach, MnFIRE continues to be a leading voice for firefighter health and wellness, with a strong focus on addressing the disproportionate impact cancer has on the fire service.

MnFIRE is grateful for this recognition and remains committed to advocating for reducing firefighter cancer risk, supporting firefighters and their families, and driving awareness about the resources and research needed to keep firefighters healthy throughout their careers and into retirement.

Join the NFR for Cancer

Participation in the NFR is voluntary, free and open to all U.S. firefighters, with or without cancer, no matter their length of service. This includes:

• Active, former and retired firefighters
• Career, part-time, paid-on-call and volunteer firefighters
• Instructors
• Fire investigators
• Other fire service members

It’s important that all types of firefighters (structural, wildland and others) join the NFR. Get started in as few as five minutes, or complete the full registration by answering questions about your fire service history and exposures.

Become a Gold Helmet Department

The Gold Helmet Department program recognizes fire departments that are leading the way in firefighter cancer research and prevention. NIOSH awards this designation to departments that achieve enrollment of 50% of their active firefighters or more than 300 active members in the National Firefighter Registry for Cancer. Explore the Gold Helmet Departments page to learn more.

Learn more about cancer risk in the fire service

MnFIRE provides no-cost health and wellness training for all Minnesota fire departments through the Hometown Heroes Assistance Program. In addition to the general MnFIRE Awareness class that gives an overview of firefighter occupational health risks, our deep-dive training on cancer focuses exclusively on cancer risks and prevention. Click here to register your department for this important training.

The 2026 MnFORE Golf Tournament presented by Schmidt & Salita Law Team will forever be remembered as an exceptionally hot day on the golf course. But despite the scorching sun, summer humidity and temperatures reaching 94°F, we still had a great time in support of MnFIRE’s mission!

The tradition of MnFORE has reached its eighth year, and continues to be MnFIRE’s largest fundraiser. With a sold-out field of 144 golfers and more than 25 generous sponsors, we’re excited to share that we met our fundraising goal.

“Each year, this tournament reminds us of the amazing community that surrounds Minnesota’s fire service,” said MnFIRE Co-Founder and President Mike Dobesh. “Even in the heat, our generous supporters showed up, ensuring MnFIRE can continue to provide Minnesota firefighters and their families with the health and wellness resources they need.”

We are deeply grateful to the many golfers, volunteers and sponsors who helped make the day at Legends Golf Club in Prior Lake a success. A special thank you to Schmidt & Salita Law Team for their continued support as title sponsor. Funds raised directly support life-changing health and wellness resources for firefighters throughout the state.

Looking ahead, we are already excited for next year’s tournament and the opportunity to once again gather at Legends Golf Club for another great day of golf and camaraderie. Save the date for July 13, 2027!

Until then, we invite you to browse photos from this year’s event on MnFIRE’s Facebook page. Be sure to follow our page to stay connected to MnFIRE news and events throughout the year.

Are you leaving the fire service soon? Or do you know of others departing soon? We’re excited to announce MnFIRE is here to keep supporting the physical and mental health of all Minnesota firefighters in their next chapters.

As of August 1, 2026, Minnesota firefighters who leave or retire from the fire service on or after that date will be eligible to extend their Hometown Heroes Assistance Program benefits directly through the MnFIRE Benefits Extension Program at a cost below market rate.

Eligible firefighters will have 45 days from their last date of fire service to enroll at mnfireinitiative.com/extendmybenefits. Enrollees will be able to purchase benefits a la carte based on their individual needs. The options include:

Counseling and mental health support – up to an additional 12 months

Firefighters can extend their counseling and mental health support benefit through the MnFIRE Assistance Program for up to 12 months after leaving the fire service. They – and any member of their household – can continue receiving up to five counseling visits per issue for one full calendar year. This confidential program includes access to MnFIRE’s network of trauma-informed mental health providers. A one-time payment of $50 is required to enroll, which covers both the firefighter and family members in their household.

Critical Illness Program – available for annual renewal, up to age 70

Firefighters can continue their critical illness insurance policy through MnFIRE, which provides a lump-sum cash payment up to $20,000 per diagnosis of covered critical illnesses, such as a heart attack, cancer, post-traumatic stress disorder (PTSD) and more. Pricing for this benefit is age-banded. Former and retired firefighters can renew this critical illness policy annually until age 69, with coverage terminating at age 70.

Peer Support – always available

MnFIRE’s Peer Support Program is always available to all active and former Minnesota firefighters at no cost, and no enrollment needed. Confidential support is one call away to trained and trusted peers, who can offer a listening ear and guidance through challenges related to the fire service or everyday life. Firefighters can reach out for assistance at 888-784-6634.

Once enrolled in the MnFIRE Benefits Extension Program, former and retired firefighters can access their benefits the same way as active firefighters by calling the MnFIRE helpline at 888-784-6634. Select option 1 for counseling visits, option 2 for Peer Support or option 3 for the Critical Illness Program.

A recent MnFIRE survey conducted by The Improve Group found 85% of Minnesota firefighter respondents think it would be “very helpful” to have extended access to health and wellness benefits after leaving the fire service. One respondent advocated for extended critical illness insurance, noting, “I can’t tell you how many retirees lately have been diagnosed with cancer within one to two years after retirement in my department.”

Another respondent described how transitioning away from the fire service can lead to a lost sense of value and purpose. He said, “The mental health services MnFIRE offers are key to supporting people through this time.”

We’re listening to your feedback! MnFIRE is here for you, even after you leave the fire service.

Learn more and extend your benefits after you leave the fire service at mnfireinitiative.com/extendmybenefits.