First Responders can maintain work-life balance with the right strategies and outlook
First Responders play a vital role in ensuring the safety and well-being of our communities. Their schedules are demanding, often involving long shifts and unpredictable hours. In today’s world, it can be challenging to find and maintain a healthy work/life balance no matter the occupation. Managing a first responder schedule present even more obstacles (especially during the holidays) but, with the right plan of action and mindset, it’s possible to maintain a healthy work-life balance and excel in this critical profession.
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What is Burnout? Burnout is defined as exhaustion and depersonalization, that is when you feel an increased mental distance from your job or are negative/cynical about it. It’s important to know that burnout is a syndrome, not a disease, that causes problems for the person, work team and family. Some common signs include the inability to relax when off duty, irritability, and argumentativeness, and increased social conflicts, like blaming others, or withdrawal.
As with many other physicians, recommending physical activity to patients was just a doctor chore for me – until a few years ago. That was because I myself was not very active. Over the years, as I picked up boxing and became more active, I got firsthand experience of positive impacts on my mind. I also started researching the effects of dance and movement therapies on trauma and anxiety in refugee children, and I learned a lot more about the neurobiology of exercise.
I am a psychiatrist and neuroscientist researching the neurobiology of anxiety and how our interventions change the brain. I have begun to think of prescribing exercise as telling patients to take their “exercise pills.” Now knowing the importance of exercising, almost all my patients commit to some level of exercise, and I have seen how it benefits several areas of their life and livelihood.
We all have heard details on how exercise improves musculoskeletal, cardiovascular, metabolic and other aspects of health. What you may not know is how this happens within the brain.
How exercise improves the brain.
Brain biology and growth
Working out regularly really does change the brain biology, and it is not just “go walk and you will just feel better.” Regular exercise, especially cardio, does change the brain. Contrary to what some may think, the brain is a very plastic organ. Not only are new neuronal connections formed every day, but also new cells are generated in important areas of the brain. One key area is the hippocampus, which is involved in learning and memory and regulating negative emotions.
A molecule called brain-derived neurotrophic factor helps the brain produce neurons, or brain cells. A variety of aerobic and high-intensity interval training exercises significantly increase BDNF levels. There is evidence from animal research that these changes are at epigenetic level, which means these behaviors affect how genes are expressed, leading to changes in the neuronal connections and function.
Finally, there is evidence for the positive effects of exercise on the neurotransmitters – brain chemicals that send signals between neurons – dopamine and endorphins. Both of these are involved in positive mood and motivation.
Exercise improves clinical symptoms of anxiety and depression
Exercise could even potentially desensitize people to physical symptoms of anxiety. That is because of the similarity between bodily effects of exercise, specifically high-intensity exercise, and those of anxiety, including shortness of breath, heart palpitation and chest tightness. Also, by reducing baseline heart rate, exercise might lead to signaling of a calmer internal physical environment to the brain.
It is important to note that the majority of studies examined the effects of exercise in isolation and not in combination with other effective treatments of clinical anxiety and depression, such as psychotherapy and medication. For the same reason, I am not suggesting exercise as a replacement for necessary mental health care of depression or anxiety, but as part of it, and for prevention.
Many people have created outdoor gyms during the pandemic. Richard Baker/In Pictures via Getty Images, CC BY-SA
There are other perks besides the neurobiological impacts of exercise. When going out for a walk, one gets more exposure to sunlight, fresh air and nature. One of my patients befriended a neighbor during her regular walks, leading to regular taco Tuesdays with that new friend. I have made some great friends at my boxing gym, who are not only my motivators, but also a great supporting social network. One might pick a dog as their running mate, and another might meet a new date, or enjoy the high energy at the gym. Exercise can also function as a mindfulness practice and a respite from common daily stressors, and from our electronic devices and TV.
So how can you find time to exercise, especially with all the additional time demands of the pandemic, and the limitations imposed by the pandemic such as limited access to the gyms?
Pick something you can love. Not all of us have to run on a treadmill (I actually hate it). What works for one person might not work for another. Try a diverse group of activities and see which one you will like more: running, walking, dancing, biking, kayaking, boxing, weights, swimming. You can even rotate between some or make seasonal changes to avoid boredom. It does not even have to be called an exercise. Whatever ups your heartbeat, even dancing with the TV ads or playing with the kids.
Use positive peer pressure to your advantage. I have created a group messaging for the boxing gym because at 5:30 p.m., after a busy day at the clinic, I might have trouble finding the motivation to go to the gym or do an online workout. It is easier when friends send a message they are going and motivate you. And even if you do not feel comfortable going to a gym during the pandemic, you can join an online workout together.
Do not see it as all or none. It does not have to be a one-hour drive to and from the gym or biking trail for a one-hour workout vs. staying on the couch. I always say to my patients: “One more step is better than none, and three squats are better than no squats.” When less motivated, or in the beginning, just be nice to yourself. Do as much as possible. Three minutes of dancing with your favorite music still counts.
Merge it with other activities: 15 minutes of walking while on the phone with a friend, even around the house, is still being active.
When hesitant or low on motivation, ask yourself: “When was the last time I regretted doing it?”
Although it can help, exercise is not the ultimate weight loss strategy; diet is. One large brownie might be more calories than one hour of running. Don’t give up on exercise if you are not losing weight. It is still providing all the benefits we discussed.
Even if you do not feel anxious or depressed, still take the exercise pills. Use them for protecting your brain.
Arash Javanbakht, M.D., is a psychiatrist and associate professor at Wayne State University. He serves as the director of the Stress, Trauma, and Anxiety Research Clinic (STARC). His clinical work is mainly focused on anxiety and trauma related disorders, and PTSD in civilians, first responders, law enforcement, and refugees and victims of torture and human trafficking. His clinic utilizes pharmacotherapy (medication), psychotherapy, exercise, and lifestyle modification to help patients achieve their full capacity for a fulfilling life.
His research is also focused on anxiety disorders and trauma. Several research studies at the STARC examine the impact of exposure to war trauma in adults and children Syrian and Iraqi refugees in the US, and biological and psychological factors of risk and resilience. This research examines genetic, environmental, and inflammation correlates of trauma as well. Also, use of art, dance and movement, and yoga and mindfulness in helping refugee families overcome stress.
STARC also researches neurobiology of psychotherapy, and utilization of augmented reality and telemedicine technologies for providing in vivo treatment for anxiety disorders and PTSD. Dr Javanbakht has a special interest in the “personal meaning” of trauma: how does personal interpretation of a traumatic experience affect the way an individual is affected by it.
Dr Javanbakht’s work has been frequently featured on the CNN, Aljazeera, NPR, Washington Post, Smithsonian, PBS, American Psychiatric Association Press Briefing, Anxiety and Depression Association of America, American Academy of Child and Adolescent Psychiatry, and tens of other media outlets.
Jacob Johnson has worked for Skagit 911 for nearly nine years. He is currently a Lead Dispatcher, and has also worked as a police dispatcher and fire dispatcher. Jacob has received numerous commendations and awards for his work on high priority incidents.
As a 911 dispatcher, Jen faces the everyday trials and tribulations of the different realities people face in their daily lives, whether it is in crisis or otherwise. While connecting on a human level, her job requires her to interpret others’ realities to make an impact and change lives.
We will be joining my co-worker, Mary. A 32-year-old 9-1-1 dispatcher who is on the phone with her mother after being informed of mandatory overtime due to another co-worker calling off.
Mary has kids in daycare and her husband just started his police shift. So now she must find someone to pick up the children because she is unable to leave.
About one in five Americans live with a mental health condition. If you or someone you know is struggling, it’s important to know that help is available.
Your mental health matters Mental health is your overall mental well-being. It’s shaped by your life experiences, relationships, physical health, family health history, and environment.
Mental illnesses, including depression, anxiety, and post-traumatic stress disorder, can affect how you feel and think and can make it hard to complete everyday tasks. If you’re dealing with mental health issues or illness, you are not alone.
First responders, no matter the role, are some of the truly unsung heroes in our cities and neighborhoods. Whether you’re putting your own lives on the line, providing emergency support or any of the other countless tasks associated with the job, each role is crucial in maintaining a safe place to live and work. However, while being a first responder is a demanding (and rewarding) career, the long hours, the possibility of injuries and the physical and mental traumas that can occur on the job can make it difficult to separate your work life from your personal life.
The mental health of first responders is often overlooked. Increases in mental health issues, post-traumatic stress disorder (PTSD) and rates of suicide have prompted research into what first responders need in order to stay emotionally healthy. The time has come to put the mental health needs of our first responders before their call of duty. Exposure to traumatic events has been linked to psychological distress and many frontline workers experience these traumas on a daily basis. Literature suggests that the increased incidences of psychological distress requires extensive scientific inquiry into the mental health of first responders worldwide.
Celebrities and public figures have recently been more open about mental health conditions they deal with. This is a positive sign of shrinking stigma around mental illness, and it also helps in reducing it. The most recent in this line was Ariana Grande’s mention of post-traumatic stress disorder, or PTSD … and a brain scan.
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Being an Emergency Dispatcher is difficult for a multitude of reasons. Firstly, the job is incredibly intense and stressful; at any moment you could answer the phone to a panicked caller and alter the course of their lives depending on your actions. To top it all off, this is done at a lower salary level compared to other first responders.
Those that quit during dispatcher training cite not being able to handle the “rapid pace of the job and the responsibility of having someone’s lives in their hands.” The hours are long, and there is mandatory overtime; working during emergencies and on holidays is often required as dispatchers are needed 365 days out of the year, 24 hours a day. In small towns, dispatchers must often take calls from people that they know.
