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Ways to handle stress triggers.
6 Plays2 months ago
Stress is a tricky thing and sometimes things may trigger you. In this week's episode I share a few days to deal with them. Don't forget to reach out and talk to someone if you need to...NO Shame in that.
Stay safe.
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Transcript
00:00:05
Toni Gonzalez
and the other side.
Identifying Stress Triggers
00:00:55
Toni Gonzalez
Hello friends, welcome back to this week's episode and of course all the tips um I love sharing with you and of course reminding you to take care of yourself.
00:01:09
Toni Gonzalez
So this week we're diving into a crucial topic and it's identifying stress triggers and developing effective strategies to manage them. As first responders, we face a lot of challenges, a lot of unique challenges in every single day and they can weigh heavily on our mental and emotional well-being.
00:01:33
Toni Gonzalez
Recognizing what triggers us, recognizing our stress triggers is the first step towards managing managing it. So let's get started.
Challenges for First Responders
00:01:43
Toni Gonzalez
First, let's talk about what we mean by stress triggers. Stress triggers are specific circumstances, events, or thoughts that lead to feelings of stress or anxiety. For a first responder, these could include response calls involving trauma, witnessing distress in situations, or even the unpredictability of daily shifts. I want to add our personal lives also in there because they are also difficult to juggle at times, understanding these triggers is vital for our mental health.
00:02:19
Toni Gonzalez
Take a moment to reflect what situations or experiences have made you feel particularly stressed or overwhelmed.
Recognizing Personal Stressors
00:02:29
Toni Gonzalez
Is it a high pressure call?
00:02:31
Toni Gonzalez
A lack of support from colleagues? Maybe it's the feeling of being constantly on edge due to the nature of our job. Recognizing these triggers is like china it's like shining a flashlight into a dark room.
00:02:45
Toni Gonzalez
We can see what we're dealing with and start to address it. Now that we've identified some common stress triggers, something that I love doing is journaling and then reflecting back.
00:02:58
Toni Gonzalez
Maybe take out a journal and start writing things down. And then, like I said, reflect back or talk to a therapist or talk with a friend. Let's discuss how to deal with them.
00:03:10
Toni Gonzalez
Here are a few effective strategies you can employ. First, keep a stress journal. Start by keeping a journal where...
00:03:22
Toni Gonzalez
you note down situations that trigger your stress. Include deep details about what happened, how you felt, and how you reacted. Over time, this will help you recognize patterns and develop a better understanding of your triggers.
Techniques for Stress Management
00:03:37
Toni Gonzalez
Practice mindfulness and grounding techniques. In the heat of a stressful moment, grounding techniques can be incredibly helpful. Focus on your breathing, take deep, slow breaths in through your nose and out through your mouth. You can also try the 5-4-3-2-1 technique, the 4-7-8 or box breathing.
00:03:56
Toni Gonzalez
Many that I've identified here and that you can also go back to on my YouTube channel. Identify five things that you can see, four things you can touch. Three things you can hear, things two things that you can smell, and one thing you can taste. This brings you back to the present moment.
The Importance of Communication
00:04:12
Toni Gonzalez
Talk it out, people. Communicate with your team or a trusted friend about what you're ah what you're about what you're experiencing. Sometimes just sharing your feelings with someone who understands can alleviate a lot of stress.
00:04:25
Toni Gonzalez
No shame in asking for a therapist or requesting that you speak to a therapist. There's no shame in talking to anyone. Okay, people? Set boundaries. It's important to establish clear boundaries between work and personal life. Make time for yourself out outside of your shifts to recharge and engage in activities you enjoy.
00:04:49
Toni Gonzalez
Now here's a tip for you to- today. Try to practice the stress journaling technique for one week. Each day, write down one stress trigger you've encountered and how you dealt with it. At the end of the week, reflect on whether you noticed patterns or improvements in in how you responded to them.
Maintaining Work-Life Balance
00:05:05
Toni Gonzalez
Remember, identifying and managing stress triggers is an ongoing process, and it's okay to seek help along the way. You are not alone in facing these challenges. Thank you. Thank you. Thank you for tuning in. Thank you for listening. And I just want to repeat this.
00:05:22
Toni Gonzalez
There is plenty of of help out here. There are plenty of resources out here. Don't be ashamed of tapping into those. These are your ways of taking care of yourself and to ensuring that you feel good every single day.
00:05:38
Toni Gonzalez
So head out there and do your research and figure out what works worked best for you and then jump right in. All right. All right, people, I want to thank you again for listening. If this resonates with you, share it out. I also want to remind you of a couple of things. Do something daily for yourself, place yourself on top of the list. And more importantly, stay safe out there. And I'll talk to you soon.