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Focusing on you and managing stress
6 Plays1 month ago
It is a tough job but it does not mean it has to be tough all the time. Managing your stress and taking care of yourself comes first. Take time daily to do at least one thing.
Make sure to follow me on Instagram @tonigonzalezwellness and head over to my LINKTREE in my bio and grab your free resources, and check out my Amazon store.
Stay safe and thank you for listening.
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Transcript
00:00:02
Toni Gonzalez
This is the end the day.
Introduction to Stress Management Strategies
00:00:44
Toni Gonzalez
Welcome back to this week's episode where I'm focusing on you and focusing on things that can help you navigate through stress. I mean, listen, I'm not saying it is a cure-all and an easy fix. What I'm saying is when you take good care of yourself and you implement different strategies each week, it can help you get through it.
Tony's Background and Experience
00:01:09
Toni Gonzalez
So it's been a while since I introduced myself. My name is Tony Gonzalez. I have been a police officer for over 29 years. In September, I will complete 30 years. I am happily looking towards retirement.
00:01:22
Toni Gonzalez
And what I have done been doing all these years is learning about how to deal with stress. My jam is coming up with ways to deal with it, showing you how to implement them into your days, and continuously feeding you these tips.
00:01:39
Toni Gonzalez
My biggest gem of all is diaphragmatic breathing and breathing through um a lot of ah lot of things. And it has helped me not only deal with stress, but also when I work out.
00:01:53
Toni Gonzalez
every Every bit of my life has been drastically changed when I learned how to breathe correctly.
Challenges for First Responders
00:02:01
Toni Gonzalez
So this week I'm talking about the unique challenges that we face and, you know, how to deal with those. Right.
00:02:11
Toni Gonzalez
So we regularly encounter high stress situations, which we know, but a lot of people don't know. Okay. So we know this, but a lot of people don't know. What our days entail?
00:02:22
Toni Gonzalez
So you might respond to emergencies that require split second decisions or face traumatic events. A lot of people don't know that. They know what they see on TV, but they don't really know what we deal with.
00:02:35
Toni Gonzalez
Research shows that first responders are at a higher risk for conditions such as p PTSD, which is post-traumatic stress disorder, anxiety, and depression. So it's important to create a supportive environment. And I say this over and over again, and I'll never stop saying it, not just at work, but also at home, where you can openly share your experiences and feelings.
Recognizing Stress Symptoms
00:02:56
Toni Gonzalez
Now that let's explore. some practical strategies for managing stress effectively. The first one is recognize and acknowledge your stress. The first step in managing stress is recognizing it.
00:03:07
Toni Gonzalez
Pay attention to your body and mind. Are you feeling more irritable than usual? Are you having trouble sleeping? Acknowledge these feelings rather than suppressing them. And that's where I think ah for a lot of first responders, it's hard in the beginning because we're taught that we're the ones that respond to these emergencies. We're the ones that do handle these traumatic events.
00:03:28
Toni Gonzalez
And that's what we're supposed to do. But nobody tells us this is how you deal with it on your own level and how you actually purge it. You have to purge this from your system. It stays with you.
Mindfulness and Physical Activity
00:03:40
Toni Gonzalez
The second one is mindfulness techniques and relaxation. Incorporate mindfulness practices into your daily routine. Mindfulness, meditation, deep breathing exercises, or even yoga can be immensely helpful.
00:03:52
Toni Gonzalez
These techniques allow you to center yourself and provide a moment of calm amidst the chaos. Those you have to figure out which one fits best for you, but I my advice is to try all of them.
00:04:06
Toni Gonzalez
And then figure out which one resonates most with you. Moving your body, physical activity is the next one. Exercise is good for your body. It's also excellent for your mind. Whether it's a brisk walk, a workout at the gym, or even a casual game of basketball with friends, physical activity releases endorphins, which improve your mood and reduce stress levels.
Support Systems and Work-Life Balance
00:04:29
Toni Gonzalez
The next one is lean on your support system. Remember, you're not alone in this. Lean on your team, family, and friends. Talk to someone who understand understands what you're going through. Sometimes just sharing your experience experiences can lift the heavy weight off your shoulders.
00:04:45
Toni Gonzalez
The next one is sex set boundaries, okay? Establish clear boundaries between work and personal life. When you clock out, leave work behind.
00:04:57
Toni Gonzalez
Give yourself permission to disengage from emotional demands of your job during off hours. And that could mean turning off your phone, putting the do not disturb, and clearly having boundaries and and setting that time for yourself.
Professional Help and Routine
00:05:13
Toni Gonzalez
Seek professional help is the next one. If your stress becomes overwhelming, don't hesitate to seek professional help. Therapy or counseling can provide you with tools you manage your stress more effectively and help you process your experience.
00:05:28
Toni Gonzalez
Creating a routine is the last one. Establishing a daily routine can bring a sense of stability to your life. Include time for relaxation and activities that you enjoy. This is where i will tell you i had a hard time with this, so I started scheduling it.
00:05:42
Toni Gonzalez
Yes. And setting timers for myself because you are important people. You are very, very important and everything starts with you. So if you don't feel good, it's going to just not work out. It's going to, I'm going to use my own way of how I saw it. I, everything starts falling apart.
00:06:01
Toni Gonzalez
And if you just set some time for yourself and devote time to yourself, it gets a lot better.
Daily Stress-Reduction Practices
00:06:08
Toni Gonzalez
So I want to bring it all together and talk about how all of this is about stress management.
00:06:16
Toni Gonzalez
And I want to leave you with one actionable tip.
00:06:20
Toni Gonzalez
Designate a release, a stress release time each day. Set aside 10 to 15 minutes for a stress-reducing activity. This could be journaling, listening to music, or simply going for a walk.
00:06:33
Toni Gonzalez
Treat it as an important meeting for your mental health and make it non-negotiable. You got this? You've got this. I promise you do. All right, people, i want to remind you to do a couple things.
00:06:44
Toni Gonzalez
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.