How to Stay Fit and Healthy While Studying for Promotion

Firefighters report that studying for promotion can lead to poor sleep habits, neglecting exercise, and unhealthy dietary choices. These individuals gain weight and see their fitness levels significantly decrease during this time. Many firefighters have difficulty losing the excess weight and regaining their pre-exam fitness level. These changes are often permanent and affect physical performance for the rest of their career.

5 Ways Gratitude Relieves Occupational Stress

'Tis the Season...

This is typically the season where there is a lot of emphasis placed on giving and being with loved ones. While spending time with loved ones and giving can be a great thing, this is also a time that can be extremely triggering, sad, and difficult for many people. It is easy to find oneself stressed and experiencing burnout during this time as well. 

Chronic Stress: Signs, Symptoms, & Consequences

Public safety personnel are at an increased risk for stress related issues, including PTSD. While PTSD is linked to trauma exposure, not everyone who experiences or is exposed to trauma will have symptoms severe enough to warrant a diagnosis of PTSD. Often times, however, public safety personnel may instead experience chronic stress in response to repeated trauma exposure.

Proven Treatments for PTSD

Post-traumatic Stress Disorder (PTSD) is a mental health issue that some people develop after experiencing or witnessing a traumatic event. After being involved in traumatic events themselves or witnessing traumatic events, it is common for most people to experience symptoms like upsetting memories, bad memories, and trouble sleeping ( However, if the symptoms continue longer than a month or several months, a diagnosis of PTSD is possible and you would want to meet with a mental health provider for accurate assessment and diagnosis. 

The Practice of Mindfulness

We’ve all heard the word “mindfulness” being thrown around lately as if it’s a new trend. The truth is, the practice of mindfulness has been around for quite some time! Traditionally and historically practiced in Western cultures, the practice of mindfulness has been shown to have numerous benefits. Mindfulness, depending on who you ask, can have several meanings. However, at the most basic level, the concept of mindfulness simply means intentionally and purposefully paying attention to the present moment without judgment (Kabat-Zinn, 1994, as cited in Williams, 2017).

Managing Stress

Firefighters routinely experience stress on the job, and while some amount of stress actuates peak performance, especially in life-threatening situations, too much stress for extended periods of time adversely impacts the body and mind. Indeed, prolonged stress is one of the leading causes of health problems among firefighters. If not identified and managed in a timely manner, excessive stress can manifest as symptoms of depression and anxiety, headaches, digestive problems, hypertension, and even heart attacks.



First responders are special people. Most don’t think about money or glory; rather they are motivated by the reward of providing safety and relief, doing all they can to help others.

While some might consider first responders super heroes, just like the rest of humanity they have a very real vulnerability: mental health. Few go into the profession thinking about how the job will affect them mentally. As a public servant who cares, I feel mental health should be held to the same standard as physical fitness.



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