WELLNESS; STRAIN & STRESS: FIGHT BACK

By: Joel E. Gordon

 “Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life.” – Marilu Henner

Feeling stressed? Reach out… you're not alone. 2020 has been a most overwhelming year. From the COVID-19 pandemic, health setbacks, to financial concerns, riots, destruction, breakage, needed repairs and a host of life and work challenges and changes, this year has been a whirlwind rollercoaster of life events sure to have had an impact on all of us.

How are you doing? See where you might fall ... The following information is adapted from: Watson, Gist, Taylor, Evlander, Leto, Martin, Vaught, Nash, Westphal, & List (2013):  Stress First Aid for Firefighters and Emergency Services Personnel - National Fallen Firefighters Foundation.

THRIVING (I’ve got this):

·      Calm and steady with minor mood fluctuations

·      Able to take things in stride

·      Consistent performance

·      Able to take feedback and to adjust to changes in plans

·      Able to focus

·      Able to communicate effectively

·      Normal sleep patterns and appetite

SURVIVING (Something isn’t right):

·      Nervousness, sadness, increased mood fluctuations

·      Inconsistent performance

·      More easily overwhelmed or irritated

·      Increased need for control and difficulty adjusting to changes

·      Trouble sleeping or eating

·      Activity and relationships you used to enjoy seem less interesting or even stressful

·      Muscle tension, low energy, headaches

STRUGGLING (I can’t keep this up):

·      Persistent fear, panic, anxiety, anger, pervasive sadness, hopelessness

·      Exhaustion

·      Poor performance and difficulty making decisions or concentrating

·      Avoiding interaction with coworkers, family and friends

·      Fatigue, aches and pains

·      Restless, disturbed sleep

·      Self-medicating with substances, food or other numbing activities

IN CRISIS (I can’t survive this):

·      Disabling distress and loss of function

·      Panic attacks

·      Nightmares or flashbacks

·      Unable to fall or stay asleep

·      Intrusive thoughts

·      Thoughts of self-harm or suicide

·      Easily enraged or aggressive

·      Careless mistakes or inability to focus

·      Feeling numb, lost or out of control

·      Withdrawal from relationships

·      Dependence on substances, food or other numbing activities to cope

Stress First Aid is a course available at https://www.firehero.org/resources/department-resources/training/#stress along with other programs. This course teaches seven core actions to help in bringing individuals from the effects of stressors to healing and wellness:

Check - Assess, observe and listen.

Coordinate - Get help; refer as needed.

Cover - Get to safety ASAP.

Calm - Relax, slow down, refocus.

Connect - Get support from others.

Competence - Restoring effectiveness.

Confidence - Restore self-esteem and hope.

The seven C’s, as it is known, is designed to help responders provide more compassionate care to one-another. By following these seven components outlined in Stress First Aid, although geared toward firefighters and EMS personnel, all responders can benefit from these steps for helpful action.

I find that it is also helpful to realize that in many aspects of our lives we DO have a level of personal control. Of significant importance is the time we go to bed and get up in the morning, what we eat, how we exercise, how and when we will do our work or schooling from home, what we choose to watch on television, who we choose to speak to during the course of the day, how much time we spend on social media and how we respond to the challenges we face. It is easy to lose sight of how much of an impact to our spirit and wellbeing all of this has in our daily lives.

We must always be open to learning from each other and leaning on one another while seeking any help we may need; especially to get through trying times. It's never too soon to reach out to someone if you or someone you know needs support.  We can and will overcome with toughness and determination. NEVER SURRENDER!