by Ashley Ripke
via O2X
Being a firefighter requires endurance. Going into a shift, you cannot predict how taxing your day will be, both physically and mentally, but you can mentally prepare for the performance demands ahead. Mental preparedness is the act of shifting into an optimal frame of mind, similar to checking and servicing equipment to ensure it works properly when responding to a call.
- The Post-Shift Ritual: Creating Your De-escalation Routine
- Training Minutes: Mindfulness and Mental Rehearsal
- Mental Performance On and Off the Fireground
Before a Shift
The type of mental preparedness and time spent ensuring you are ready for a shift can differ from person to person or even day to day. You may only need (or realistically have) five minutes to dial into your “tactical mindset.”
Take inventory of your mindset, attitude, and energy going into a shift. If all internal checks are measured optimally, take note to achieve this state consistently. If not, adjust what is needed so that you can perform optimally on the job.
Motivation lacking: Identify the purpose in what you do, why you chose firefighting, and how you help people and the community.
Energy too low: Get moving. Count backward, 3, 2, 1, and commit to generating action in the direction you need to go to accomplish your first task
Energy too high: Take 5-10 slow, diaphragmatic breaths as you bring your attention to the rhythmicity of your breath, the temperature of the air as you inhale/exhale, and any body sensations
Attitude: You are setting the tone for what type of day it is going to be. Identify a word or phrase (for the day) that can be used like a compass, getting you back on course as needed
During a Shift
Some days can be more challenging than others due to physical or mental fatigue, stress levels, sleep deprivation, lack of motivation, processing your response to a previous emergency—the list can go on and on. Self-regulation techniques enable greater mental flexibility and creativity in solving complex problems when navigating ambiguous emergencies, emotional regulation, stress management, recalling information, and a achieving a greater focus on what’s important in the present moment. Attention and energy are limited resources that are critical to responding accurately and effectively in an emergency.
Recognize: Identify counterproductive thoughts, attention thieves, and depleted energy
Reset: Pump the breaks or stop altogether
Refocus: Direct thoughts, attention, and energy toward the intention you set for the day with the word or phrase you identified
Attention restoration: Hit the reset button, following a call, by stepping outside (if possible) to get sunlight and view nature. Allow your eyes to observe the shape, color, and texture of the landscape. Rather than analyzing how much money was spent on the landscaping or thinking about the fact the area needs maintenance, you are simply expanding and softening your attentional focus.
Grounding: Bring your attention to the environment and simply observe. Identify three things you see, three things you hear, and three things you feel to the touch. This brings your focus to the present moment rather than analyzing what is ahead or looking in the “rearview mirror.”
Breathe: Yes, engage in this self-regulation strategy again! Firefighting is a marathon, not a sprint. Take 5-20 minutes (short or longer durations) to breathe slowly in and out of the nose, engaging the diaphragm. Find a comfortable cadence as you inhale, pause for a moment, and slowly exhale. Use the count as a guide. When your attention starts to drift, simply steer back to the breathing exercise.
After a Shift
Without protective gear in a fire, you will get burned. To what degree depends on the temperature, time exposed, etc. It is inevitable that you will be exposed to stress in the fire service industry. Adaptation and stress management create a protective layer, offloading the amount of stress the brain and body endure over time. Decompress!
Physically: Release tension by engaging in progressive muscle relaxation. This exercise entails tensing muscles, holding, then releasing. By doing so, you increase awareness of the muscle tension you are experiencing and notice the shift into a more relaxed state as you release. You can layer on diaphragmatic breathing to stimulate the vagus nerve, triggering the relaxation response.
Mentally: Whether you are at the park, hiking, fishing, hunting, doing yoga…unplug and engage in something you enjoy with people you connect with. Stay present in the moment to fully reap the benefits of this type of attention as well as connection.
Emotionally: Spend a moment, at the end of each day/shift, reflecting on something or someone that brought gratitude to your life. This emotional shift brings us back to a homeostatic (balanced) state.
Wear and tear on the body and brain due to stress is what leads to a shorter life expectancy in firefighters. Dedicate time and attention to your mental preparation (pre-, during, and postshift) to promote the longevity of the most valuable piece of equipment—you!
Ashley Ripke is an O2X Mental Performance Specialist with a strong focus on applying sport and performance psychology to the military. Over the past seven years, she has trained and supported thousands of soldiers, including those in the Big Army and special forces, to enhance their resilience and performance through psychological skills. With a bachelor’s degree in psychology from Indiana Tech and a master’s degree in sport and performance psychology from the University of Denver, Ashley is recognized for her excellent service and support to various Army units. Outside of her military work, she also coaches young athletes in the Southern Pines area, helping them develop mental skills for consistent high-level performance.
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
