First Responders & Present Moment Awareness
My 🤍 goes out to first responders.
The men and women in our communities who consistently risk life and limb to rescue others and save lives. I am grateful for what they do, for the sacrifices they make throughout their career and/or volunteer service.
First responders are generally first on the scene – the first to see, hear, and smell the scene of the accident or the fire. They see and hear and smell things that cause most people to walk or run the other way. First responders are human – those sensory experiences may stay with them long after the call. As a result, they may experience intrusive memories, feel agitated, irritable, or angry. They may have sleep disturbance or bad dreams/nightmares. They may avoid people, places, or things that remind them of the traumatic event. They may feel mistrust of others, may be easily startled, may feel numb or detached from others, may feel guilt or shame. You may notice that they stay by themselves and do not interact with others. Yes, these are all signs and possible symptoms of PTSD.
If you experience a traumatic event, it doesn’t necessarily mean you have PTSD. If you have PTSD, it is certain that you have experienced a traumatic event. I am confident that nearly all first responders have directly experienced a traumatic event and have witnessed traumatic events that have occurred to others. Many first responders work or volunteer in their communities and often know the survivor or the person who passed away.
Under the PTSD diagnostic criteria (in the DSM-5 TR), Criterion A reads: exposure to actual or threatened death, serious injury or sexual violent happens in one or more of the following ways:
Directly experienced a traumatic event(s);
Witnessing, in person, events that may have occurred to others;
Learning that traumatic events occurred to a close family member or friend;
Experiencing repeated or extreme exposure to aversive details of the traumatic event through the course of their day due to being a first responder, police officer, Child Welfare worker.
On a day-to-day basis, first responders experience repeated exposure to adverse details of the traumatic event. This may lead to vicarious traumatization and/or secondary trauma. Overwork may lead to burn out or compassion fatigue – resulting in absenteeism, an increase in carelessness/mistakes leading to substance abuse or other risky behaviors to manage overwhelming feelings. What helps in a culture that emphasizes being strong and tough and keeping your emotions to yourself? I believe that we have the tools we need already inside of us.
“We all talk about self-care. However, it’s often difficult to find the time. It’s easier to take on extra shifts and overwork to the point of exhaustion.”
What causes distress is looking back at the past, ruminating over our regrets, failures, losses, and wrong decisions. Distress is also caused by looking ahead at things we can’t predict and have no control over. It’s important to be mindful – present moment awareness. You can bring mindfulness into any activity. Be fully present with family and friends. Put your phone and other electronic devices away. Stay focused and fully participating while working out at the gym, going for a run or while cooking or brushing your teeth. Staying in the present moment helps you feel calmer and more relaxed, able to be more responsive and make better decisions.
Whether you are riding the ambulance, on one of the units, or on the scene, one way to stay present is to take a pause, a step back and focus on your breath – even for an instant. If your mind begins to wonder – notice where your mind goes and non-judgmentally bring your awareness back to your breath. The beauty of the breath is that you don’t have to remember to bring it with you. You don’t have to buy it or borrow it.
It’s already there inside of you. To find out more, schedule a chat with Dr. Monya.