Fighting Holiday Stress: Tips for Firefighters

For many, the holidays are a time of togetherness and celebration. Yet for firefighters, the season often brings unique challenges that can lead to stress. From missing family moments due to being on call to managing tough calls during the festive season, it’s important to prioritize your mental and emotional well-being during this busy time of year. Here are a few tips to help fend off holiday stress.

Embrace quality over quantity in family time

Being on call or working extra shifts may mean missing out on family holiday traditions, but the time you spend with loved ones, no matter how brief, can still be meaningful. Focus on making the most of the time you do have with loved ones. Whether it’s an early morning breakfast together, enjoying a movie night or catching up on the phone during a break, focus on making the most of the moments you have to connect with your family and friends.

Use self-care to prevent burnout

The holidays can be busy – from festive celebrations to increased call volumes. But it’s important to decompress between calls and commitments. Take a moment for yourself here and there, whether that be practicing a breathing routine, listening to calming music or stepping outside for fresh air. Even small acts of wellness, like staying hydrated, eating nutritious meals and getting more sleep, can help you feel more equipped to handle the season’s challenges.

Use your support system

Lean on others when the holiday stress becomes overwhelming. Whether it’s talking to a friend, family member or fellow firefighter, talking through difficult experiences can help lighten the emotional load.

MnFIRE Peer Support is a safe, confidential space to talk about what you’re going through with someone who gets it. Minnesota firefighters and their family members can get connected with a peer supporter by calling our 24-hour helpline at 888-784-6634.

Seek help if you need it

Tough calls can feel even more difficult during the holiday season. If you’re struggling, seek out support. With the MnFIRE Assistance Program (MAP), firefighters are eligible for professional counseling visits. This confidential, free 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. Prioritizing your mental health is a step of strength and supports your well-being.

This holiday season, remember to take care of yourself so you can continue to serve your community with strength and dedication. By focusing on small, intentional practices, you can navigate holiday stress while still finding moments of joy and connection with your loved ones and your community.

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As we close out Safety Stand Down Week, Day 5 focuses on Training, used to access existing behavioral health training and develop a long-term plan for keeping behavioral health in the department’s training cycle.

We offer a variety of trainings at no cost to all Minnesota fire departments. From emotional wellness to fitness & nutrition plus many more, you can learn and grow alongside other firefighters in your department. mnfireinitiative.com/training/

Thanks for following along with Safety Stand Down Week!

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Empower is the topic for Day 4 of Safety Stand Down Week. This day encourages firefighters to get help if they need it, reach out to those they see who are struggling, and embrace behavioral health initiatives into the department culture.

With the MnFIRE Assistance Program, we make it as easy as possible for Minnesota firefighters to get the help they need. Just call 888-784-6634. mnfireinitiative.com/hhap/#MAP

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As we continue recognizing Safety Stand Down Week, Day 3 centers on Strategies. Use this day to think about specific strategies your department can implement to focus on behavioral health, and review standard operating procedures and guidelines to make sure they fully incorporate behavioral health.

Through the Hometown Heroes Assistance Program, Minnesota firefighters can receive help and no-cost resources for the challenges that come along with their service. This comprehensive firefighter well-being program includes physical, mental and emotional health benefits: mnfireinitiative.com/hhap/

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It's Day 2 of Safety Stand Down Week: Educate! It's focused on educating personnel on the signs and symptoms of behavioral health challenges and that it is okay to reach out for help when needed.

We encourage all Minnesota fire departments to become "MnFIRE Aware" of their occupational health risks through MnFIRE training. Preparedness starts with education, and we're here to facilitate! mnfireinitiative.com/training/

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