Five tips for dealing with a new diagnosis

Life can bring many stressors, which can deteriorate both physical and mental health. Many people know how to care for their bodies when they are dealing with a physical ailment, but if you are diagnosed with a mental health condition, what happens next?

You may feel a bit lost with this new information, but we want you to know there are ways to help you feel better. For World Mental Health Day Oct. 10, we have compiled a list of five tips of how to deal with a new mental health diagnosis.

Acceptance of your diagnosis

While people have shared more about mental health in recent years, it still sometimes carries a stigma. But we’re here to tell you mental health is just as important as physical health. It’s OK to receive a mental health diagnosis. Here’s the good part – there are care plans out there to help you feel yourself and live a fulfilling life. Take a deep breath, accept your diagnosis and stick to your care plan. You’ve got this!

Find others to support you

Having supportive people to help you through each stage of your diagnosis can make a big difference. If you feel comfortable, open up to family and friends you trust. Writing your thoughts and feelings in journal can also be helpful when you don’t feel like talking. Or if it’s not already in your care plan, consider finding a therapist to assist you sort through all the thoughts in your mind. You don’t have to do this alone.

Learn about your diagnosis

Being able to care for yourself can only be done if you understand what you’re caring for in the first place. Even if you think you know about your diagnosis, do some research and learn about symptoms, treatments, and short- and long-term outcomes. Make sure you look at reliable sources such as government institutes, professional associations and patient advocacy organizations.

Take care of your physical health

Mental and physical health go hand in hand. Your sleep schedule, diet and exercise can impact how your mind feels. You don’t have to be perfect every day but try to get seven to eight hours of sleep each night, eat nutritious and filling foods, and move your body regularly. Taking care of your physical health isn’t a cure for a mental health condition, but your body will at least be ready to handle any physical stressors.

Set realistic expectations

Managing a mental health condition takes time and effort. Sometimes it can take a few tries to find the right medication or a therapist with whom you feel comfortable. Know that this is normal and part of the process. You may also experience setbacks or challenges. Try not to let those get you down. Keep those supportive people around you, take care of yourself and continue moving forward so you can feel like yourself again.

Everyone’s mental health journey is different. Be patient with yourself as you figure out this new diagnosis. If you need support in your mental health journey, we’re here for you. The MnFIRE Assistance Program provides free and confidential help online or over the phone, anytime, for dealing with:

• Traumatic calls
• Relationship problems
• Parenting and family issues
• Stress, anxiety and depression
• Eldercare support
• Substance use and addiction
• Financial guidance
• And more

Experienced specialists trained in the rigors of the fire service will listen to your needs and connect you to the appropriate resources, including mental health counseling. For more details or for help, call 888-784-6634 or visit https://mnfireinitiative.com/hhap/.

Repurposed from MnFIRE Assistance Program partner, Optum

Several people from the MnFIRE team volunteered at this year’s Minnesota Fallen Firefighter Memorial Service on Sunday, where hundreds gathered on the State Capitol grounds to remember our brothers and sisters in the fire service who have paid the ultimate price.

For 11 years, the event – coordinated by the Minnesota Fire Service Foundation – on the last Sunday in September has been a dramatic annual reminder of the importance of ensuring that every Minnesota firefighter has access to the education, prevention and care needed to handle a medical diagnosis, including the top-three diseases firefighters face: cardiac issues, emotional trauma and cancer.

Since 1881, 241 Minnesota firefighters have died in the line of duty. Their names have been inscribed on columns throughout the nationally recognized memorial, located on the south side of the Capitol grounds.

Learn more about the firefighters who were honored from KSTP‘s coverage of Sunday’s memorial service.

Firefighting is no easy task. The mental struggles that come with the job run as deep as the physical ones. Firefighters experience traumatic stress at high rates, which can weigh on someone day after day in this vital yet demanding job.

Those in the fire service experience much higher rates of mental health challenges than the general population, particularly in the areas of sleep disorders, depression, substance abuse, post-traumatic stress disorder, and what we’re bringing more awareness to today, suicidal ideation and action.

The International Association of Fire Fighters (IAFF) estimates that approximately half of all firefighters think about ending their life. In Minnesota, four to six active firefighters die from suicide each year.

In honor of World Suicide Prevention Day Sept. 10, we want to provide reminders about the heightened risks for firefighters, warning signs and how to help yourself or someone you know who may be at risk.

Individual experiences vary, but people who are considering suicide usually report feeling hopeless, worthless, agitated and/or overwhelmed, among other strong emotions. While the feelings the person is going through are intense, they usually are temporary – and treatable with professional help.

Who’s at risk for suicide?

Suicide is a global phenomenon that affects people in all regions of the world. In fact, it is one of the leading causes of death worldwide, according to the World Health Organization. Each year, more than 700,000 people die by suicide – that’s about one in every 100 deaths. And, for each suicide, there are more than 20 suicide attempts.

Situational or chronic mental health disorders are often linked to a person’s suicidal thoughts or attempts. Globally, WHO estimates more than 264 million people of all ages have depression, which also is the leading cause of disability worldwide and a disorder that can lead to suicide. However, not all people with mental illness contemplate suicide. People who do not have a history of mental illness also might consider and attempt suicide.

Risk factors and warning signs

Factors that could put a person at risk for suicide include:

• Previous suicide attempt(s)
• Mental illness, particularly depression
• Alcohol or substance use disorder
• Stress and crises, such as financial or legal problems
• Chronic pain or physical illness
• Severe emotional distress, such as from war, conflict, disaster, physical or sexual violence, abuse, loss of a loved one
• Social isolation
• Discrimination, bullying, especially due to gender identity or sexual orientation
• Family history

Most people who die by suicide exhibit verbal and behavioral warning signs before doing so. These may include: talking about wanting to die or threatening to kill oneself, feeling trapped or hopeless or having no reason to live; looking for ways to kill oneself; increasing use of alcohol or drugs; showing rage or talking about seeking revenge; giving away valued possessions, or writing a will; withdrawing from loved ones; sleeping too much or too little; and experiencing extreme mood swings.

Helping someone who’s at risk

Important: If you fear a person is in immediate danger of harming themselves, do not leave them alone. Reach out for professional help – contact emergency services, a crisis line, or a health care provider.

If you are concerned a loved one is considering suicide, discreetly let them know of your concern and start a conversation to encourage them to seek professional help from a clinician or a local prevention resource or support group. Listen to what they say, and offer to help them find a resource and/or to go with them as support. From there, keep in touch with them and ask how they’re doing. If need be, reiterate your concern and again encourage them to seek professional help.

Helping yourself cope

Losing someone you care about to suicide can be – in a word – devastating. It’s common to feel overwhelmed, shocked and grief-stricken. It’s also common to feel a host of other emotions, including anger, confusion, guilt, shame and relief. The reality is, there is no right or wrong way to feel because everyone – whoever or wherever they are – experiences loss differently. As hard as it is, in time and with support, you can begin to heal and feel better.

Try to remember you are not alone, and you do not have to go through this alone. Ask for support and accept help from trusted friends and family. Peer supporters who have experienced similar tragedy and stress are also available to listen and provide confidential support.

Especially if you have been unable to complete day-to-day activities, are struggling with difficult emotions, or have felt emotionally numb for several weeks, seek professional help.

We’re here for you.

Confidential help is available over the phone or online, anytime for any firefighter and/or their family through the free and confidential MnFIRE Assistance Program (MAP). No call or inquiry is too small. If something happened on the job or in your life, or if you’re just feeling stressed, we’re here to help.

For more details or for help, call 888-784-6634 or visit https://mnfireinitiative.com/hhap/.

Repurposed from MnFIRE Assistance Program partner, Optum

Since it was passed in July 2021, the Hometown Heroes Assistance Program (HHAP) has supported hundreds of peer support calls and visits with mental health providers, trained the majority of the state’s firefighters on their occupational health risks, and has paid out nearly $800,000 in critical illness claims – all at no cost to firefighters, their departments or their communities.

The HHAP dedicates $4 million per year to ensure that every Minnesota firefighter has access to the education, prevention and care needed to handle a cardiac, emotional trauma or cancer diagnosis. It combines three vital elements: an assistance program with expanded emotional trauma resources, an up-to-$20,000 critical illness policy, and ongoing health and wellness training.

In the 12 months since the legislation went into effect, the program has changed – and saved – lives by providing:

• 721 firefighter-focused mental health providers across the state to offer up to five no-cost counseling sessions to firefighters and their families. To date the MnFIRE Assistance Program has facilitated 272 provider visits.
• An expanded network of trained MnFIRE Peer Supporters, which has responded to 430 calls.
• 52 paid Critical Illness claims, totaling $773,000. Illnesses have included full-benefit cancer, COVID-19, post-traumatic stress disorder, skin cancer, other cancer, ALS, heart attack, sudden cardiac arrest, heart disease, kidney failure, coronary artery disease needing surgery and other mental disorders.
• 512 MnFIRE trainings to 13,929 firefighters.

William Ewald of the St. Bonifacius Fire Department shared how the MnFIRE Assistance Program and Peer Support network have helped him immensely.

“Going into the fire service, every candidate expects to fight fires, but the fact of the matter is we’re 80% medical response and that has a highly emotional response. The emotional aspect was heavy for me,” says William. “I’ve learned how to better manage my stress and get through it so it’s not so impactful on me or my family.”

Christian Worby, a Coon Rapids firefighter battling multiple myeloma, accessed the critical illness benefit this past year.

“This program has allowed me and my family to focus on my treatment rather than worry about our finances due to the cancer diagnosis,” says Christian. “It’s great having the extra financial support. It’s an extra safety net. It’s an expensive deal having a major illness.”

These are just a few of the success stories that have come out of this monumental legislation. So far, we have provided support to firefighters in 85 of Minnesota’s 87 counties.

All active Minnesota firefighters – volunteer, paid-on-call, part-time and full-time – can access the MnFIRE Assistance Program, are automatically enrolled in the Critical Illness insurance policy and can receive training – all at no cost to them.

Receive help for a crisis, find out more information or file a claim by calling 888-784-6634 or visiting our HHAP page.

Since Day 1, William Ewald has fully supported MnFIRE and its mission, especially the Hometown Heroes Assistance Program (HHAP).

“But I was the absolute last one who thought I would need it because I felt so good,” said William, who is a captain for the St. Bonifacius Fire Department.

When William faced health challenges, the 59-year-old reached out to MnFIRE for help through the HHAP not once, but twice.

“I was a bit in denial at first that I needed this resource … because pride can get in the way,” he said.

But he is glad he moved his pride to the side to accept the resources from the HHAP, the most comprehensive firefighter well-being legislation that passed through the legislature in 2021. William used two of three components of the HHAP for his health challenges: the MnFIRE Assistance Program (MAP), which targets emotional health and stress unique to the fire service; and the Critical Illness Program, an 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.

“It’s resources available for us in our time of need after we have helped others in their time of need,” William said. “Because sometimes we need the help.”

William has also participated in the third component of the HHAP: training, which provides free education to fire service members across the state about health risks facing firefighters.

All HHAP resources are free to all active Minnesota firefighters – volunteer, paid-on-call, part-time and full-time.

Using MAP: A Call for Help

William first reached out for help after a tough medical call involving a 5-year-old girl, who William said reminded him of his granddaughter.

“Going into the fire service, every candidate expects to fight fires, but the fact of the matter is we’re 80% medical response and that has a highly emotional response,” William said. “The emotional aspect was heavy for me.”

So he called the MnFIRE hotline number.

“All of us at St. Boni have the number programed into our phone,” William said. “But as the phone rang, I hung up because I was too scared to talk. (The MnFIRE Peer Support program director) called me back in minutes.”

William and the peer support director talked through the scenario William had just experienced. After the call, the director texted to reassure William that she and others through MnFIRE, will always answer the call and be there for help.

“That was a meaningful day,” William said. “We continue to encounter those tough scenarios, but through MnFIRE I learned how to better manage my stress so it’s not so impactful on me and my family. (The MnFIRE Peer Support program director) coached me through how to cope and get through the process.”

Using the Critical Illness Program: A Cancer Diagnosis

As a firefighter, William knew his chance of receiving a cancer diagnosis was higher than most people. But it still was a shock to learn in June he has prostate cancer.

“What followed was my strongest support system of the people I met through MnFIRE,” William said. “Emails they sent me were overwhelmingly supportive, encouraging and optimistic. They were engaged in the process, to help with resources and guide how MNFIRE could help with a cancer diagnosis.”

MnFIRE helped William walk through the process of applying for the Critical Illness program.

“I opened the MnFIRE website and pushed the ‘Apply Now’ button,” William said. “I thought, ‘It cannot be this easy.’”

Within five minutes, William had the online paperwork filled out and other paperwork ready for his oncologist to fill out. The process from applying to having the money in his bank account took 10 days.

“It’s that simple,” William said. “I thought it would take months. This is really good legislation.”

The money went to use right away in a variety of ways, including paying the family’s maximum out-of-pocket insurance expenses.

“A PET scan alone is $28,000, and I will need three of those,” William said. “This (Critical Illness program) gives you the comfort knowing you’re already managing cancer. You don’t need to focus on resources, and this allows you to focus on recovering without worrying about your copay. It brought unexpected relief we hadn’t counted on.”

William had surgery the week of Aug. 8 and is working on the recovery process before easing back into work on light duty. He is optimistic for the future, in part due to MnFIRE and the HHAP. For other firefighters hesitant to reach out for help, William shares encouragement.

“Make the call and have that initial courageous conversation,” he said. “The support, resources, encouragement and how much they care and stay engaged will be uplifting even in your darkest hours. It’s a tremendous and valuable resource we all need to use.”

To learn more about accessing these life-changing resources for yourself or a loved one, visit our Hometown Heroes Assistance Program page or call 888-784-6634.

Firefighters experience loss more frequently than most. And with loss comes grief, survivor’s guilt and other feelings that can be difficult to manage and hard to carry. Whether that loss is related to a lethal fire, responding to a difficult 911 call, or a fellow firefighter dying in the line of duty, loved ones and fellow crew members can provide meaningful support to first responders coping with grief.

When someone you care about suffers a significant loss, it can be difficult to know how to help them, especially because moment to moment, day to day, they may not know what they need and what they need may change. Not only that, firefighters often deal with ongoing traumatic stress as their demanding work continues on after a loss.

The best way to help a grieving person often depends on how well the person was prepared for the loss, the person’s perception of death, and the person’s personality and coping style. Your relationship with the person also matters and plays a role in how they may accept your support.

In general, if someone you know is grieving:

• Encourage the person to grieve at their own pace. The grieving process does not happen in a step-by-step or orderly fashion. There will be good days and bad days. There will be better moments and harder moments. Do not try to “fix” the person’s grief. Provide support and be willing to listen.
• Be sensitive to the effect of your words. But don’t ignore the person who is grieving just because you aren’t sure what to say. Check in regularly during the first year and beyond, especially on important days, including the anniversary of the death, holidays and birthdays.
• Recognize that this person’s life has changed forever. Encourage the person to participate in activities that involve and build their support network. Help them experience moments where they are reminded of their value and purpose in life.
• Respect the person’s personal beliefs. Listen to their feelings without making judgments. Do not try to change the person’s beliefs or feelings.

Remember that actions speak louder than words, and sometimes an action is all that is needed. Offer to help with practical tasks that can make their day easier, such as laundry, meal preparation, cleaning and other chores that need to be taken care of. Be present with them in ways that work best for them.

Listening is another simple yet highly impactful way to help someone coping with loss. Be there to listen if they need to talk through a decision, want to share stories, or begin to reminisce. Listen often and encourage them to talk as much as they need or want to. Let them know you care about what they have to say and will listen without judgment.

You and your family have confidential support. For any emotion. For any concern.

Confidential help is available over the phone or online, anytime for any firefighter and/or their family through the MnFIRE Assistance Program (MAP). No call or inquiry is too small. If something major happened on the job or in your life, or if you’re just feeling stressed, we’re here to help. Peer supporters who have experienced similar loss are also available to listen and provide confidential support.

For more details or for help, call 888-784-6634 or visit mnfireinitiative.com/hhap/.

Repurposed from MnFIRE Assistance Program partner, Optum

We enjoyed a beautiful day on the golf course at our 2022 MnFORE Golf Tournament last week!

We want to thank everyone who joined us out at Bearpath Golf & Country Club for supporting the health and well-being of Minnesota’s firefighters. Thanks to you, we raised more than we ever have before at this event! These funds will help us continue to provide critical support and resources to Minnesota’s firefighters so they can prioritize and protect their health, and live longer, healthier and happier lives.

Let’s also recognize our MnFORE sponsors and volunteers who make this event possible. Thank you to these businesses and individuals for their generosity and dedication to our mission!

From a sold-out event to a full roster of sponsors, you all made a big impact for firefighter health.

Interested in seeing more photos from the event? Follow us on Facebook.

Save the Date

Don’t miss out – join us for the Fifth Annual MnFORE Golf Tournament on July 24, 2023, at Bearpath Golf & Country Club once again. Stay tuned for details and information on how to register.

If you have any questions regarding next year’s golf tournament, or if you would like to volunteer or donate, or become a sponsor, please contact Gina Calistro by phone at (612) 309-4462 or email, gcalistro@mnfireinitiative.com.

A major health diagnosis, especially cancer, can be a lot to process. There are likely medications, hospital stays or ongoing doctor appointments to manage. This can mean a disruption of daily routines and usually a halt in work schedules. Plus, it’s mentally taxing on everyone – the individual, family members, friends and loved ones included. Oftentimes, stressing over the dreaded question of, “How am I going to pay for all this?” can take precious energy away from the healing process.

Recognizing June is National Cancer Survivor Month, we want to make sure all firefighters who face a cancer diagnosis have the resources available to focus on beating their illness and putting it behind them. The MnFIRE Critical Illness Program through the Hometown Heroes Assistance Program (HHAP) can help by keeping the financial stress of a critical illness diagnosis at bay. All active firefighters are automatically enrolled in this insurance policy, which covers diagnoses of cancer, cardiac, COVID-19 and other critical illnesses, and provides a lump-sum cash payment up to $20,000 to assist with expenses. This is all at no cost to the firefighters. That’s right – it’s free.

Christian Worby, a 42-year-old firefighter for the Coon Rapids Fire Department, is currently battling multiple myeloma. His treatment plan includes chemotherapy along with a six-week hospital stay for a stem cell transplant. Not only is Worby and his family maxing out their insurance deductible, but they also have to pay for gas and accommodations for all the treatment travel. Plus, Worby has had to take time off from work, meaning a smaller paycheck.

“It’s great having the extra financial support,” Christian said. “It’s an extra safety net. It’s an expensive deal having a major illness.”

This National Cancer Survivor Month, we honor those firefighters who were taken from us too soon from this disease, and celebrate those who have survived or are currently battling cancer. And we’re thankful to be able to offer this resource to make that battle a little easier.

Take some of the financial stress off your plate by submitting a claim for your cancer or critical illness diagnosis. For more information or to file a claim, visit MnFIRE’s website or call 888-784-6634.

The MnFIRE team is gearing up for the 2022 MnFORE Golf Tournament on Monday, July 25 – and we hope you’ll join us!

The golf tournament will be held at the Bearpath Golf & Country Club in Eden Prairie on the luxurious Jack Nicklaus Signature Course. All proceeds benefit MnFIRE, which provides Minnesota’s firefighters with the tools they need to prioritize and protect their health by focusing on the three health problems most commonly experienced by those in the fire service: cardiac, cancer and emotional trauma.

MnFORE funds important programs designed to help firefighters and their families. Your registration fee includes the following:

• 18-Hole round of golf
• Cart
• Boxed lunch
• Happy Hour
• Plated dinner
• And MORE!

Register yourself or a foursome here. Non-foursome groups and single golfers are welcome – we will pair golfers for an afternoon of fun. Golfer spots are filling up fast, so register today!

While numerous amazing organizations have already stepped up to sponsor the event, there are still opportunities for businesses and individuals to sponsor this year’s golf tournament benefitting Minnesota firefighters. Check out our full list of sponsorship levels and opportunities.

If you have any questions regarding the event, or if you would like to volunteer or donate, or become a sponsor, please contact Gina Calistro by phone at (612) 309-4462 or email, gcalistro@mnfireinitiative.com.

By MnFIRE Assistance Program partner, Optum

As the world at large wrestles with the pandemic, systemic racism and social injustices, among other complexities and difficulties, one thing you can control is how you treat yourself. It’s so important to support your own health and well-being. Whatever you’re going through — good, bad or neutral — are you being kind to yourself? As firefighters who spend all day serving others, this is a question we need to ask ourselves often.

Being kind to yourself is not about feeling self-pity or blaming others; it’s about understanding that life sometimes brings tough times and uncomfortable emotions. It’s also about understanding that everyone endures difficulties and makes mistakes — it’s part of being human.

Self-compassionate people are far more likely to acknowledge and process difficulties to find a path forward. In fact, research shows practicing genuine self-compassion can help you:

• Feel more motivated and optimistic
• Feel safer and more secure
• Be more resilient
• Be more confident and authentic
• Adopt a healthier lifestyle, including being more active and eating more nutritiously

People who practice self-compassion also tend to take greater personal responsibility for their actions. This includes being more likely to reflect, learn and take steps to correct course, such as making amends with someone or something, and looking for ways to be and do better.

Practicing self-compassion

This does not necessarily come naturally. Difficult circumstances and hard times more often trigger people to criticize themselves or to blame others. Both reactions increase stress, and chronic stress can lead to mental health conditions like depression and anxiety.

However, you can cultivate self-compassion by consistently practicing it.

For example, think about when a friend is going through something difficult, such as something someone else might have done to them or something that happened beyond their control. If you’re like most people, your impulse is to try empathizing with what your friend is going through and figure out how you can help them. You acknowledge their pain. You try to be present and actively listen. In those moments especially, you don’t second-guess and criticize them, and you don’t tell them what they should have or could have done differently.

Odds are you would also encourage them that they can and will get through this hardship. Odds are you would try to help them think about how to overcome it.

Do the same for yourself.

Taking care of yourself is an important part of coping with tough times, and steeling yourself for the challenges to come. Eating nutritious foods, getting enough sleep, exercising regularly and doing things you enjoy will help you be and feel stronger physically, mentally and emotionally.

MnFIRE also offers a deep-dive training course on emotional wellness. This two hour class will help de-stigmatize talking about mental health in your department, as well as provide practical information around how to properly debrief after a difficult call with your team, ways to maintain emotional well-being and what resources are available for those who need help. Get your department signed up today!