b'O P E R A T I O N SB E H A V I O R A L H E A LT H Self-CareServing your community as a fire fighter/paramedic is both a stressful and rewarding job. It places great strain on your physical health, mental health and relationships. To thrive today, tomorrow and well into retirement, prioritize these strategies for self-care now:Find a daily diversion for stress. Find something enjoyable that helps you unplug and do it daily. Twenty minutes of your favorite hobby, music, sports or playing with your dog can go a long way. Both purposeful and mindless activities have a role to play in creating a mental buffer against the impact of cumulative stress.Stay connected. The role of your support system in coping with personal and occupational stress cannot be overstated. While isolating may seem more comfortable in times of severe stress, good relationships with your crew, family and friends are essential to your longevity in the highly stressful occupation you have chosen. Dont wait until you are in crisis to develop supportive relationships.Get moving. Exercise not only releases feel-good endorphins (chemicals in the brain), but has been shown to reduce rumination, improve confidence and strengthen socialization. Do not assume that because you are a fire fighter you are exempt from a daily exercise routine. Start simple and consider using an accountability partner. Ensure proper food and fluid intake. A balanced diet and adequate hydration are essential to your daily functioning, mood and cognition. Start each day with a healthy breakfast, eat plenty of vegetables and whole grains, and be sure to drink enough water throughout the day by carrying a bottle with you.Balance busy time with downtime. While many fire fighters Peer Support work two jobs, do charity work or have other civic engagements, too much activity can become an effective but unhealthy The stresses faced by fire service members throughout thestrategy to avoid feeling anything. Try to schedule at least one course of their careersincidents involving children, violence,day a week of mostly downtime, where you can rest, processinherent dangers of firefighting and other potentially traumaticand recuperate.eventscan have a cumulative impact on mental health and well- Assume personal responsibility. Regardless of your specific being. Peer support programs have been demonstrated to be ancircumstances, only you can take charge of your well-being and effective method for providing support to occupational groups,self-care. Decades of research on trauma survivors has identified including fire fighters. this qualitythe willingness to assume personal responsibility for Trained peer supporters are trained members of the fireones well-beingas a key predictor of resilience in the aftermath service who seek out and talk with other peers about behavioralof severe trauma and adversity.health concerns and connect members with helpful services. Peer supporters are educated on common behavioral health problems that impact fire fighters and receive special training to operate with a peer support team.Trained peer supporters are equipped to:Approach a fire fighter who is displaying signs of a behavioralhealth problem Establish trust and confidentialityUse active listening skills to provide supportDetermine whether a crisis is developingRefer the person to available resourcesEducate others about behavioral healthFor more information about the IAFF Peer SupportTraining program, visit iaff.org/peer-support/.40'