Stress is an inevitable part of first responder work, but burnout is preventable. Managing stress doesn’t require major life changes—small, consistent habits make a real difference.

Recognize Normal Stress

• Feeling fatigued, irritable, or distracted doesn’t mean something is “wrong.”
• Awareness is the first step to managing stress before it builds.

Use Micro-Recovery Moments

• Take a few deep breaths between calls.
• Step outside or stretch for a couple of minutes to reset.

Connect With Peers

• Informal chats, check-ins, or sharing routines with colleagues can reduce isolation.
• Peer support works best when it’s natural and voluntary.

Watch for Warning Signs

• Trouble sleeping, loss of interest in hobbies, or increased irritability can signal stress overload.
• Addressing these early prevents bigger problems down the road.

Seek Support When Needed

• Talking with a peer, counselor, or trusted professional isn’t a weakness—it’s proactive.
• Even brief conversations can help process experiences and improve coping.

Managing stress is about building small, reliable practices that restore energy and focus. Consistency matters more than intensity, and early attention helps you stay grounded on the job.