As a first responder, you encounter life-and-death situations regularly. Some calls linger longer than others—especially those involving loss, tragedy, or personal connection. Learning how to process grief in a healthy way is essential to emotional well-being.

Recognize the Impact
Grief doesn’t always show up as sadness—it might look like irritability, fatigue, numbness, or avoidance. Acknowledging that a recent event affected you is the first step toward healing.

Give Yourself Permission to Feel
It’s common in first response culture to “push through” or suppress emotion, but feelings that aren’t addressed can surface later in unhelpful ways. You’re human—and it’s okay to feel heavy after a difficult call.

Healthy Processing Strategies:

• Talk with a peer you trust or participate in a structured debrief
• Write about the experience to help organize your thoughts and emotions
• Use physical activity (like a walk or workout) to move emotion through the body
• Practice grounding if you’re feeling overwhelmed or detached

Know When to Seek Help
If you’re having trouble moving forward or the grief feels persistent, connecting with a mental health professional can be an important step. You’re not alone—and support is available.