First responders regularly face emotionally charged situations—from anger and fear to grief and frustration. Learning to regulate your emotions in the moment is essential for staying effective, safe, and professional under pressure.

Name It to Tame It
A quick way to regain control is to identify what you’re feeling. Saying to yourself, “I’m feeling overwhelmed” or “This situation is frustrating” can reduce the emotional charge and activate your logical thinking.

Grounding Techniques
Grounding brings your focus to the present moment, helping to prevent emotional spirals. Try the 5-4-3-2-1 method:

• 5 things you can see
• 4 things you can touch
• 3 things you hear
• 2 things you smell
• 1 thing you taste or like about the present moment

Reframe the Narrative
When emotions run high, pause and ask: “What’s the most helpful way to look at this situation?” Reframing doesn’t ignore reality—it gives you space to choose a calm, measured response instead of reacting automatically.

Use Peer Check-Ins
Sometimes, a short talk with a trusted teammate can help you reset emotionally. Even a quick “That was a tough call—how are you doing?” can open the door to emotional processing and mutual support.