Depression can impact anyone, and there are countless causes and triggers. However, certain groups are often more susceptible to mental health conditions, including depression, because of their work or the lives they lead.
First responders often fall under that umbrella, and it’s easy to see why. While police officers, firefighters, EMTs, and other first responders often put their lives on the line to help others, they work in high-stress, dangerous situations that can seriously affect their mental health. As a result, studies have shown that first responders often struggle with issues like anxiety and depression and may even be at a greater risk of developing unhealthy coping mechanisms, like turning to drugs and alcohol.
If you’re a first responder and you’re feeling the stress of your line of work starting to take its toll, don’t worry. There are things you can do to treat depression, manage your symptoms, and maintain your mental well-being. Let’s take a look at a few helpful ideas.
1. Leave Work at Work
It can be hard to let go of some of the things you see and do on the job. First responders often deal with life and death situations or traumatic events. While you feel strong and competent in your job at the time, you might find yourself dwelling on the situation hours, months, or days after the event.
One of the best ways to reduce your stress and keep your job from pulling you down is to let go of what happens at work when you’re off the clock. Yes, that can be easier said than done, so consider finding healthy forms of distraction. Pick up a new hobby, go for a long walk or run after work, read a book, or watch a movie to take your mind off things.
2. Practice Self-Care
You give so much of yourself to others, but when was the last time you did something for yourself? Self-care isn’t selfish. It’s a necessary practice to reduce stress and can help to fight off the symptoms of depression.
Self-care looks different for everyone. Try to commit to doing something every day with the sole purpose of relaxing and boosting your mood. Things like exercising, eating healthy, or even journaling can help you manage your feelings and feel more at peace.
3. Practice Mindfulness and Meditation
If you’re feeling overwhelmed, either on a shift or off duty, consider trying mindfulness or meditation to relax your thoughts. These practices are great for managing anxiety, but they can also help to reduce the effects of depression. They are both designed to keep you focused on the present while letting you let go of negative thoughts that could fuel your sense of sadness and hopelessness.
4. Lean On Your Support System
When you’re feeling depressed, it can be tempting to withdraw yourself from the people you care about and the things you enjoy. That’s the opposite of what you should be doing. Make an effort to participate in hobbies you like, and spend as much time as possible with the people in your life who support you. Sometimes, they can be there as a listening ear. Other times, they can serve as a healthy distraction. Knowing that you’re not alone and don’t have to manage your mental health alone can make a big difference.
5. Seek Professional Help
You might make a living helping others, but that doesn’t mean you can’t reach out for professional help. If you’re struggling with depression, therapy can help. Not only will a therapist help you get to the root cause of your depression, but they’ll also help you learn how to manage it daily. Those are skills you can take with you whether you’re on the job or trying to relax.
It’s time to start caring for your mental health. If you’re a first responder, don’t hesitate to contact me to set up an appointment for depression therapy.