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Do these two things to feel better
17 Plays3 months ago
Welcome back to this week's episode. There are many moments that occur in a day that can cause unnecessary stress. I am excited to share my two ways of feeling better and relieving my stress.
Make sure to subscribe to this podcast and share it out with your friends.
Stay safe.
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Transcript
00:00:04
Toni Gonzalez
Thank you.
Importance of Mental Health for First Responders
00:00:43
Toni Gonzalez
So welcome back to this week's episode, and we're going to talk about your mental health and how it matters. So we in this podcast, we explore many different options and tips and ways of promoting emotional wellness, especially for those on the front lines like us first responders.
00:01:00
Toni Gonzalez
Today, we're diving deep into a vital topic, how to recon yourself after a stressful situation or particularly a tough day.
Strategies for Stress Management
00:01:10
Toni Gonzalez
We'll focus on two cre two key strategies, removing yourself from immediate stressors and and moving your body to reset your nervous system. These practices are essential not just for your mental health, but for your overall well-being.
00:01:24
Toni Gonzalez
First, let's set the stage by understanding the unique stressors faced by first responders. Each day can bring high-stakes situations, emotional turmoil, and physical exhaustion.
00:01:35
Toni Gonzalez
A study from recent years indicates that first responders experience PTSD, post-traumatic stress disorder, anxiety, and depression at rates significantly higher than the general population.
00:01:48
Toni Gonzalez
This high level of stress can be overwhelming, and if not managed, it can lead to burnout and other serious mental health issues. So how do we begin to take control again?
Techniques for Mental Resets
00:02:00
Toni Gonzalez
have two key strategies.
00:02:01
Toni Gonzalez
To effectively deal with stress, we can employ two essential strategies. Removing yourself and moving your body. Let's start with removing yourself. This means physically or mentally stepping away from the stressful situation.
00:02:15
Toni Gonzalez
But what does that look like in practice? Well, it could be as simple as finding a quiet space for a few moments to gather your thoughts. Perhaps you need to excuse yourself for a short walk outside to get some fresh air.
00:02:27
Toni Gonzalez
This little act can create mental distance, allowing you to reset. In these moments, you can engage in mindfulness techniques. Simple practices like deep breathing can help signal your brain that it's time to calm down.
00:02:42
Toni Gonzalez
Close your eyes and inhale deeply through your nose for a count of four. Hold for four and slowly exhale through your mouth for a count of six. Just repeat this a few times again.
00:02:53
Toni Gonzalez
So what you're going to do is you're going to inhale deeply through your nose for a count of four. Hold for four and slowly exhale through your mouth for a count of six.
Physical Movement Benefits
00:03:06
Toni Gonzalez
Now let's talk about moving your body. The second strategy revolves around physical movement. We often underestimate the power of getting our bodies moving. Exercise releases endorphins, the body's natural stress relievers, which are crucial for elevating our mood and promoting feelings of well-being.
00:03:23
Toni Gonzalez
Now, movement doesn't have to mean an intense workout. Think about short bursts of activity you can incorporate throughout your day, like stretching, going for a brisk walk, or even doing a few jumping jacks.
00:03:35
Toni Gonzalez
These little movements can help turn that fight or flight response back into a state of calm. Let's look at a couple of real life examples. A firefighter I spoke to shared how he felt overwhelmed after attending a traumatic scene. scene Instead of letting it build up inside, he took a few minutes to himself outside, far from the noise and chaos. With a few deep breaths and stretches, he found that he could return to the station with a clearer mind and better focus.
00:04:04
Toni Gonzalez
Another paramedic incorporated a quick routine of push-ups and stretches before her shifts. She reported feeling more energized and less less reactive to the stressors of the job.
00:04:16
Toni Gonzalez
Building a routine
Daily Stress Management Practices
00:04:17
Toni Gonzalez
is crucial. Now that we've discussed the practicality behind these strategies, how can you incorporate them into your daily life? Consider setting a goal to engage in at least one form of removal and one form of movement each day.
00:04:31
Toni Gonzalez
Use alarms on your phone to remind you to step outside for a few minutes or take some deep breaths halfway through your shift. Also, remember, it's pivotal to create a supportive network. Encourage colleagues to join you in those practices.
00:04:45
Toni Gonzalez
Not only does this it create camaraderie, but it also normalizes the conversation around mental health. Now bringing it all together, understanding stress is the first step toward recovery. By consciously removing yourself from a stressful situation and engaging in physical movement, you can better manage your emotional health and resilience.
Grounding Techniques and Conclusion
00:05:06
Toni Gonzalez
Before we wrap it all the way up, today's episode, of course, we want to do something special, right? Whenever you feel overwhelmed, take a minute to pause and implement the 5-4-3-2-1 grounding technique.
00:05:21
Toni Gonzalez
grounding technique Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
00:05:34
Toni Gonzalez
This exercise helps center your thoughts and brings your focus back to the present moment. I want to thank you for joining me this week and every single week. If this resonates with you, I would love for you to share and subscribe to my channel subscribe of course, the episode and also subscribe to my other channels. I have a YouTube channel and also subscribe to Instagram. But more importantly, I want to remind you to do a couple of things.
00:06:01
Toni Gonzalez
Do something daily for yourself. Place yourself on top of the list. If no one's told you today that you're amazing, I want to be the first to tell you that you are. You are amazing. And more importantly, stay safe out there and I'll talk to you soon.