First Responder Wellness Research

We talk a lot about taking care of our equipment, our vehicles, our gear, and our certifications. But how often do we intentionally take care of ourselves?

For first responders, self-care is often misunderstood. It is not about bubble baths, spa days, or avoiding hard things. It is about maintaining the physical, mental, emotional, and social resources needed to continue doing a demanding job over the long term.

Self-care can look like:
🚑 Getting enough sleep between shifts
🚒 Staying connected to family, friends, and your crew
👮 Recognizing when stress is building before it becomes burnout
📞 Asking for help when you need it
🏃 Moving your body and taking care of your physical health
🧠 Making time to decompress after difficult calls

The reality is that you cannot continue pouring from an empty cup forever. Eventually, chronic stress, trauma exposure, sleep disruption, and emotional exhaustion catch up with all of us.

Taking care of yourself is not selfish. It is part of being able to take care of others.

You matter.
Your health matters.
Your wellbeing matters.

What is one thing you do to take care of yourself when the job starts taking a toll?

How full is your tank today?

One thing I have learned from working with first responders is that burnout rarely happens overnight. Most people do not go from fully energized to completely exhausted in a single shift. More often, it is a gradual process that develops over weeks, months, or even years.

Many first responders are incredibly good at recognizing when a partner, coworker, or crew member is struggling. We are often much less effective at recognizing it in ourselves.

Sometimes the signs show up physically:
• poor sleep
• headaches
• muscle tension
• chronic fatigue
• changes in appetite

Other times, they show up emotionally:
• irritability
• anxiety
• emotional numbness
• feeling disconnected from the job or people you care about
• difficulty finding joy in things that once mattered

The challenge is that many of us learn to keep functioning long after our tanks are running low.

Take a moment and honestly ask yourself:
🔋 Where is your energy tank right now?
🟢 Focused?
🔵 Functioning?
🟡 Overworked?
🟠 Depleted?
🔴 Burned out?

There is no judgment in the answer. Awareness is often the first step toward making a change.

One thing I wish more first responders understood is that not all stress responses look the same.

When people hear "fight-or-flight," they often think of anger or running away. In reality, our nervous systems have several ways of responding to stress, trauma, and perceived threat.

You might find yourself:

🔥 Fight – irritability, anger, defensiveness, feeling the need to stay in control.

🏃 Flight – staying busy, overworking, perfectionism, difficulty slowing down or resting.

🤝 Fawn – putting everyone else's needs before your own, people-pleasing, avoiding conflict, taking care of everyone but yourself.

🧊 Freeze – feeling numb, disconnected, exhausted, stuck, indecisive, or emotionally shut down.

The important thing to remember is that these responses are not character flaws. They are often adaptive responses that helped us survive difficult situations.

In first responder culture, flight and fight responses are often rewarded. We push through, stay busy, solve problems, and keep moving. But over time, living in a constant state of activation can take a toll on our mental and physical health.

The goal is not to judge these responses. The goal is to recognize them, understand what they are trying to accomplish, and learn how to regulate ourselves when they are no longer serving us.

Awareness is often the first step.

Which response do you find yourself using most often after a difficult shift, critical incident, or period of prolonged stress?

This week I have been highlighting several residential and retreat-style programs specifically designed for first responders. One thing I have tried to focus on is programs that do more than simply “accept” first responders — programs that are intentionally built *for* them.

That distinction matters.

Many first responders have shared that they struggle in mixed settings where the culture, humor, communication style, operational stress, sleep disruption, trauma exposure, and identity tied to the job are not fully understood. Programs specifically designed for first responders often approach treatment, peer support, confidentiality, and recovery differently because of that shared understanding.

I know there are many programs across the country that I have not listed this week, so I would love to hear from you:

👉 What residential, retreat, or treatment programs have you found that are specifically dedicated to serving first responders separately?

Not simply programs that “also treat” first responders, but programs intentionally designed around first responder culture and experiences.

Feel free to share links, names, or experiences (only if comfortable doing so). My hope is that these conversations help create a larger resource network for the people doing this work every day.

As always, I do not have any personal or financial relationships with the programs I have been sharing — my goal is simply to increase awareness of available resources.

Send a message to learn more

Continuing this week’s spotlight on wellness and residential-style resources for first responders, I wanted to highlight IAFF Center of Excellence for Behavioral Health Treatment and Recovery

This is a **specialized behavioral health treatment center** developed specifically for IAFF members and designed around the culture and realities of the fire service. It is not a research study, but it is one of the more established first responder-specific treatment programs in the country.

The program focuses on issues frequently seen across fire and EMS professions, including:
• PTSD and trauma exposure
• depression and anxiety
• substance use concerns
• cumulative stress and burnout
• grief and behavioral health challenges

One thing that stands out to me is the emphasis on culturally informed care. The center was intentionally designed around fire service culture, peer connection, confidentiality, and clinicians who understand the realities of the profession.

The IAFF also highlights the importance of peer support, resiliency training, clinician education, and ongoing behavioral health awareness within the fire service — recognizing that mental health support cannot only happen after someone reaches a crisis point.

Programs like this are important because they continue pushing conversations around first responder mental health further into the open. Many responders still struggle in silence due to stigma, confidentiality concerns, or fear of appearing weak. Creating environments specifically designed for these professions may help reduce some of those barriers.

As with any treatment program or organization, people should do their own research and determine whether a resource is the right fit for their needs and circumstances.

For transparency: I do not have any personal, professional, or financial relationship with this program or the organizations I am highlighting this week.

🔗 Learn more here:
[IAFF Center of Excellence] https://www.iaffrecoverycenter.com/?utm_source=chatgpt.com

IAFF Center of Excellence - Rehab & Treatment for Fire Fighters The IAFF Center of Excellence for Behavioral Health Treatment and Recovery is a facility designed for IAFF members who are struggling with PTSD and addiction.

Continuing this week’s spotlight on wellness and treatment resources for first responders, I wanted to highlight FHE Health – Shatterproof First Responders Program.

This is a private behavioral health and treatment program, not a peer-reviewed research source, but it is another example of a specialized program designed specifically for first responders and the unique culture surrounding these professions.

One thing that stands out about this program is the recognition that first responders often experience repeated exposure to trauma, operational stress, sleep disruption, and cumulative emotional strain that can affect both mental and physical health over time.

Their first responder-focused services discuss support related to:
• PTSD and trauma recovery
• substance use concerns
• anxiety and depression
• burnout and cumulative stress
• peer support and shared experience
• culturally informed treatment approaches
• family and relationship impact

I also appreciate that the program acknowledges the role of stigma, confidentiality concerns, and the difficulty many responders experience when trying to seek help within systems that often prioritize performance and composure over vulnerability.

As with any private treatment center or wellness program, people should do their own research, ask questions, and determine whether a program is the right fit for their needs, values, and circumstances. My goal in sharing these organizations is simply to increase awareness of available resources and continue conversations around first responder wellness and trauma-informed care.

For transparency: I do not have any personal, professional, or financial relationship with this program or the organizations I am highlighting this week.

🔗 Learn more here:
FHE Health First Responders Program https://fherehab.com/services/first-responders/

First Responders Rehab & Trauma Treatment Center in Florida | FHE FHE Health offers confidential, peer-supported drug rehab for first responders at our specialized trauma treatment center in Florida. Get started today!

For first responders, self-regulation is not just about relaxation; it is about learning how to bring the nervous system back down after repeated exposure to stress, chaos, adrenaline, and trauma.

Many first responders spend years functioning in “go mode.” Hypervigilance, tension, emotional suppression, rapid decision-making, and constant activation can become so normal that slowing down starts to feel uncomfortable.

Sometimes the body carries stress long after the call is over.

Simple regulation skills like these can help interrupt that cycle and signal safety back to the nervous system:
• lowering tension in the shoulders and jaw
• slowing the breath
• grounding in the present environment
• reconnecting with physical sensations
• naming emotions instead of burying them

These are not cures for trauma, burnout, or operational stress injuries. But they can become important tools that help responders reset, regulate, and regain awareness in difficult moments.

One thing I often remind people is that the nervous system does not always know the difference between “currently unsafe” and “used to being on alert.” Learning regulation skills can help teach the body that not every moment requires survival mode.

Sometimes the first step in healing is simply allowing yourself to slow down for a moment.

Continuing this week’s spotlight on retreat and residential-style resources for first responders, I wanted to highlight After Action.

This is a **private treatment and wellness organization**, a program specifically focused on trauma recovery and mental health support for first responders, veterans, and military personnel.

One thing that stands out about their approach is the emphasis on:
• trauma-informed care
• culturally competent treatment
• operational stress and PTSD recovery
• peer connection and community
• family impact and support
• long-term wellness rather than only crisis response

Much of their messaging focuses on the reality that trauma exposure can affect far more than job performance alone — including relationships, sleep, physical health, identity, and overall wellbeing.

I also appreciate that they openly discuss the connection between mental health and operational readiness. In first responder culture, many people are more comfortable discussing performance, readiness, or functioning than discussing vulnerability directly, and I think that framing matters.

As with any private program or treatment center, people should do their own research, ask questions, and determine whether a program is the right fit for their needs and values. My goal in sharing these organizations is simply to increase awareness of available resources and continue conversations around first responder wellness.

For transparency: I do not have any personal, professional, or financial relationship with this program or the organizations I am highlighting this week.

🔗 Learn more here: [After Action Care] https://afteraction.care/

First Responder Mental Health & Addiction Treatment | After Action Nationally accredited mental health & addiction treatment built exclusively for first responders. Confidential. Northridge, CA.

Continuing this week’s spotlight on retreat and residential-style resources for first responders, I wanted to highlight 1st Watch Wellness at Deer Hollow Recovery

This is a **private treatment and wellness program**, not a research study, but it represents another example of organizations trying to create specialized, trauma-informed care for first responders.

One thing that stands out about the program is the emphasis on:
• preventative mental health support
• confidentiality and trust
• clinicians with first responder or military backgrounds
• trauma-focused treatment
• residential and step-down levels of care
• peer connection and ongoing support

The program works directly with police and fire departments and describes services including wellness checkups, post-incident support, confidential counseling, and referrals for more intensive trauma treatment when needed.

I also appreciate that much of their messaging acknowledges something many first responders already know: repeated exposure to trauma can impact physical health, sleep, relationships, emotional wellbeing, and overall functioning over time.

As with any private treatment center or program, people should do their own research, ask questions, and determine whether a program is the right fit for their needs. I think it is important to continue highlighting resources and conversations around first responder wellness, trauma recovery, and culturally informed care.

For transparency: I do not have any personal, professional, or financial relationship with this program or the organizations I am highlighting this week. I am simply sharing resources that may be helpful to members of the first responder community.

🔗 Learn more here:
[Deer Hollow Recovery – 1st Watch Wellness] https://deerhollowrecovery.com/treatment-levels/1st-watch-wellness/

1st Watch Wellness Partnering with Deer Hollow | Trauma Care for First Responders Learn how 1st Watch Wellness partners with Deer Hollow to deliver exceptional trauma care for police officers and firefighters. Call (801) 679-6669 today.

*I have no personal affiliation with any of the places that I am highlighting this week*

This week I am highlighting a few retreat and residential-style programs available for first responders, and one organization that deserves attention is Boulder Crest Foundation

Boulder Crest is a nonprofit organization focused on helping veterans, military members, and first responders through programs grounded in the science of **Posttraumatic Growth (PTG)** — the idea that growth and positive change can occur alongside struggle and trauma.

One of their best-known programs is **Warrior PATHH** (Progressive and Alternative Training for Helping Heroes), a peer-delivered, non-pharmacological program that combines immersive retreat experiences with ongoing support and training. The program is offered at no cost to participants.

What I appreciate about Boulder Crest is that their approach moves beyond simply “managing symptoms.” Their programs focus heavily on:
• connection and peer support
• meaning-making after trauma
• resilience and posttraumatic growth
• rebuilding purpose and identity
• creating cultures where struggle can be discussed openly

Whether someone agrees with every aspect of the model or not, I think organizations like this are important because they expand conversations around what healing, growth, and support can look like for first responders.

If you are a first responder looking for resources, or know someone who may benefit, this may be worth exploring.

🔗 Learn more here: [Boulder Crest Foundation] https://bouldercrest.org/?utm_source=chatgpt.com

Boulder Crest Foundation - The Home of Posttraumatic Growth (PTG) Boulder Crest Foundation offers transformative PTG programs, free of charge to members of the military, veterans, and first responder communities, and their families.