Training Is Stress Management for First Responders
Improving your physical health and fitness isn’t just about looking good.
During my time as a police officer, I developed severe anxiety. I had multiple panic attacks per week. I barely slept. I hated pretty much everyone I encountered and my social life was non-existent. I lived on caffeine and fast food. I gained weight and had severe back pain from sitting in a car all day wearing forty pounds of gear, all at the ripe old age of 27.
At work, I was on top of the world. Outside of work, my life was a disaster.
Even though I left law enforcement to coach full time, I still deal with some of these effects. I still deal with anxiety every day. I’ve had to cancel plans with friends and lost time at work because of it. I’ve seen counselors and have learned that it’s part of what makes me who I am. I’ve stopped fighting it and learned to manage it.
How can you take care of anyone or anything else if you can’t even take care of yourself?
Police officers and other first responders face many job-related stressors – poor interdepartmental management, broken or old equipment, constant negative public scrutiny, physical danger, and shift work. These stressors pile up on the family, emotional, and financial stresses that we all experience. As a result, first responders are especially prone to post-traumatic stress, cynicism, excessive aggression and suspiciousness, cardiac and orthopedic issues, obesity, substance abuse, anxiety, depression, sleep disturbances, and ultimately suicide.
It’s easy to see how these factors can throw you into a downward spiral that can be difficult to break. I’m not a therapist. I don’t have a magical solution to the problem. Some forward-thinking departments are implementing stress management programs for employees, and I hope this trend continues. But you can’t rely on someone else to take care of you. Be willing to admit to yourself that stress management is a real issue and needs to be addressed. It isn’t weak to admit that you could do a better job and take time to address your health. Admitting that was one of the hardest things I’ve ever done. It’s a sign of strength. Putting on a “tough” face and faking your way through your career will only destroy your relationships and ultimately yourself.
My department had a firearm maintenance policy and I’m sure yours does too. Policy stated we were to clean our weapons after every use or otherwise once a month. At every in-service training there was always that one guy who dealt with malfunctions all day because he hadn’t been keeping up with his weapon maintenance. Training staff would always tell the story of an officer who ignored maintenance for so long that the slide of his pistol rusted and froze up the entire weapon. Congratulations, you now have a paperweight, and your life is at risk because of it.
There are lots of first responders out there who are mentally like that rusted, neglected pistol. They’ve ignored taking care of themselves for so long that they struggle to perform even the most basic task outside of work. Every area of life suffers. No one deserves to live like that.
Maintaining physical fitness is one of the most well-researched proactive stress management strategies. It works. But physical fitness in this context isn’t about pounding your body into the ground. Balance is key.
I divide “workouts” into three categories. You must have all three to have a balanced, healthy program. You need some kind of strength training, some kind of cardiovascular conditioning, and some kind of recovery work.
Strength training can be traditional weight training or bodyweight training. The goal of a strength workout is to get stronger. This isn’t cardio. Take your time and take plenty of rest between exercises. Start with 4-6 total body exercises for sets of 5-12 reps, 2-3 times per week. Pick exercises you enjoy and know how to do. Strongly consider getting some good technique instruction if you’re new to the gym. There’s a free program at the bottom of the page.
Cardio doesn’t have to be intense. Going for an easy walk when it’s nice outside is incredibly beneficial for both health and stress management. The US Office of Disease Prevention and Health Promotion recommends 2.5 hours of moderate activity per week. That’s less than half an hour per day, but even if you can’t meet that guidelines right now, something is always better than nothing.
Recovery workouts are especially important for first responders. Hard exercise is a stress on the body, just like having a tough day at work or at home. You MUST prioritize easy work that rejuvenates you. If you’ve been burning the candle at both ends for a while and your health is slipping, start here before you even attempt to include more intense strength and conditioning for performance or weight loss.
A recovery workout can include easy yoga and stretching, very light strength training, easy cardio (preferably done outside in the sun), or just getting a massage or meditating. You should finish feeling better than when you started. These workouts can and should be done daily if possible, and only require 10-30 minutes to see benefits.
No matter where you’re starting from, you can do 10 minutes of activity per day. Many people continue neglecting their fitness because they think that workouts have to be long and grueling to see any benefit. That’s just flat-out wrong. Stop setting unrealistic expectations and start where you are with what you have. That’s all it takes.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me