10 Things Every Rookie Needs to Hear

Bart Leger (00:01.327)

Starting a career as a first responder is tough. You will or have already seen and experienced more than any human being ever should in a lifetime. In this episode, I'm going to give you the 10 things I wish somebody had told me when I first started out. Tune in to learn how to keep your head screwed on straight and avoid common pitfalls that rookies face. This is advice you can't afford to miss. Insert show intro here.

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Welcome back to episode 15. A few weeks ago, someone in our Facebook group asked what advice I would give to a rookie about dealing with the traumas that first responders face. You know, it got me thinking about all the things I wish I'd known starting out. So today we are diving into 10 things every rookie needs to hear.

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These tips are designed to help you navigate the emotional and the mental challenges of this demanding job. Let's get into it and set you up for success from day one. Starting out in a high-demand, high-stress career can be overwhelming. You're faced with high-pressure situations, and the emotional toll can be significant. You know, you see, experience, and hear things that are completely new to you.

You get to see the mad, sad, and bad of society. When you're first starting out, your brain doesn't know how to catalog all those experiences. When I was new to the job, it was exciting. The adrenaline flowed, and I drank it all in. I loved it. But as time went on, some things began to stick with me. I started reliving some of the more intense moments when I would try to go to sleep. I started working even more hours, but it only made matters worse. But over time, I learned the hard way to process what was going on and get the help I needed. After a near complete burnout, I started putting these 10 things I'm about to share with you into practice. Before I get into the 10 things,

I would have to say first, now this is extra by the way, that you shouldn't take yourself too seriously. You're not 10 feet tall, bulletproof, or fireproof, and you're not a superhero. And you are not what you do. Don't get sucked into the persona thinking that's all you are because there will come a day when you will not be doing that job anymore. You are more than the job. You're still a son, daughter, husband, wife, partner, mom, dad, and the list goes on. As I said, that's extra. Now, here goes. Here are the 10 things I wish somebody had told me when I first started out about the things that I would be experiencing and the emotional toll that they would take and or that they would have on me. Number one, acknowledge

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your feelings. You need to let yourself feel. I know it seems like the opposite of what you should do, but suppressing or ignoring our emotions can lead to bigger problems down the line. It's okay to feel angry, sad, anxious, or any other emotion after a critical incident or a traumatic event. Starting a career as a first responder means facing some of the toughest situations imaginable, whether you like hearing this or not, you need to recognize and accept your emotions, whether it's anger, sadness, fear, or anything else. Shoving these emotions down might seem like the easier path, but it can lead to bigger problems down the line. By acknowledging what you're feeling, you take the first step, not only to surviving your career, but finishing strong. Remember, it's okay to feel those emotions.

What's important is how you handle them. To help process what you're going through, try writing in a journal about your experiences. Putting your thoughts on paper can be incredibly therapeutic, and it can provide clarity. Additionally, talk openly with a trusted friend or peer. Talking about what you're going through with someone who understands can make a huge difference. Many rookies

fear appearing weak if they admit to feeling a bit wonky. But the truth is, acknowledging what you're feeling is a sign of strength. It shows that you're taking your mental health seriously and you're committed to staying strong both on and off the job. The next thing, seek support.

Don't hesitate to reach out for help. Talk to your peers, as I mentioned, supervisors or a mental health professional who understands the unique challenges of first responders. Peer support groups can also be incredibly beneficial. You don't have to face these things alone. For too many years, the mantra has been, suck it up, buttercup, or can't handle it, then go sling burgers at McDonald's.

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That's got to stop. We need to erase the stigma of reaching out for help. You want me to let you in on a little secret? The old timers don't have it all together either. Every day I hear and see the signs that they're struggling. Just this morning, this episode is going to go out in about a week or so, but just this morning as I'm recording this episode, I was at a retiree breakfast.

And I had mentioned that I am looking to begin a support group, first of all, for retirees, but then a support group as well for our local area for active first responders. And someone made a little bit of a joke about it because I had mentioned that some of us have difficulty going to sleep or having trouble with some of the things we went through. But then...

There's a moment or two later, the person sitting next to me said, you know, I got some things that I'm dealing with and I wake up with nightmares from the things that I have seen as I was working. So it's not something that we need to play around with. You go to the doctor when you're not feeling well, right? Your mental health is no different. Now, second thing or the next thing rather develop healthy coping mechanisms.

Find out what helps you decompress and manage stress. This could be exercise, hobbies, spending time with loved ones, or practicing mindfulness and relaxation techniques.

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Someone I helped a while back get through the line of duty death of one of his best friends said that his life consisted of isolation, alcohol, and agitation. And it wasn't until he learned new, healthier coping mechanisms that he began seeing things getting back in line. Doing things that help you decompress can make a big difference in your mental and your physical health.

Regular exercise, for instance, is a great way to reduce stress and improve your mood. Whether it's running, lifting weights, or even a daily walk, staying active helps your body handle stress better. Next, stay connected. Keep your ties with family, and I want to stress this next one. With pre-first responder friends, strong.

Let me say that again, keep your ties with your family and pre-first responder friends strong.

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Learn to communicate better with your spouse and loved ones. I can't tell you how many times I've been stressed out about what I did at work or had a bad call and instead of informing my wife, I kept it to myself to protect her. Now, why would I subject my loved one to a nightmare? But over time, I realized that sharing some of my experiences would benefit everyone. Your partner at home is equally as important as your companion on the rig or

your partner on the streets, you have to communicate to one another. While you can avoid the gory details, your loved one has to know why you're behaving differently so he or she understands that you're dealing with something that's not their fault. Also, when things get tough, having a strong network of support can help you manage what you're going through and keep you grounded. You may not think you will, but over time,

You'll find that the majority of those you spend time with are those who think like you and are in the same line of work. Resist that tendency and keep a well-rounded group of friends and a healthy support system. Believe me, when it comes time to retire, you'll be glad you did. Then educate yourself. You don't have to become an expert, but learn about the signs and the symptoms of trauma and stress.

It can be easier to find the right help if you understand what you're going through. It's like getting a stress inoculation. Information is power. The more you understand why your mind and body are reacting the way they are, the less stress you should experience. You'll know what to expect. A few years ago, I had two shoulder surgeries in the same year. 

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The combination of heavy workouts, injuries, and age caught up with me. For the first surgery, I didn't know what to expect post-op. I don't remember how many times I called the surgeon's office to find out if something I was feeling was normal. The second time around, I actually read the post-op instructions about what to expect, and the surgeon's nurse as well told me some things to expect. They told me about some things that might happen.

and whether they were normal or something to be worried about. It even told me when I should go to the emergency room immediately if such and such should happen, much less anxiety. The International Critical Incident Stress Foundation Psychological Body Armor is a great course to start with that will help you to understand

what you're going through, but also to be able to protect yourself from anything that happens to you in the future and help you to bounce back that much quicker.

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Next, create a self-care routine. Regularly schedule time for activities that support your physical, emotional, and your mental well-being. This can help build resilience and it can improve your life in general. Some things to try are, as I mentioned earlier, writing in a journal and talking to family, friends, supervisors, teammates about your feelings and your experiences. I know we don't like talking about our feelings, but the more we are

able to verbalize what we're experiencing, the less those things should affect us in the future. What you can do is you can also practice breathing and relaxation techniques. Also, maintain a healthy diet and get good sleep and exercise if that's possible. Know that it's okay to draw boundaries and to say no. Also, avoid or limit caffeine.

and limit the use of alcohol. Then be patient with yourself. It takes time to get through some of the tougher things we experience. Don't feel like you have to get over it quickly. Don't compare yourself with others as to how they're doing. Chances are they're going to be covering it up and you won't really understand what's going on under the surface. So give yourself permission to go through it.

at your own pace. Don't feel the pressure, as I said, to compare yourself to others. Next, use the resources that are out there. Familiarize yourself with the resources your department offers, such as employee assistance programs or EAP, counseling services, and peer support teams if they have one. They're there for you. Use them. And then you should...

Create some margin in your life. Creating margin means setting aside time to rest and do things you enjoy. This helps you handle stress better and avoid burnout. Here's where that little two-letter word that I mentioned earlier comes into play. No, don't do too many things. So you need to be able to create some margin. It's like giving yourself a buffer zone so you're not constantly overwhelmed by work.

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and life demands. And then lastly, stay informed about mental health. Continue to educate yourself about mental health and wellness. Understanding the importance of mental health can help you prioritize it throughout your career. Remember that taking care of your mental health is just as important as taking care of your body. It's a sign of strength, not weakness, to ask for help.

You're not alone on this journey and there are many resources and people to help you. I encourage you to take these 10 things to heart and apply them in your daily life. Remember, acknowledging your emotions and seeking support is a sign of strength, not weakness. Make self-care a priority and stay connected with those who matter most. By integrating these practices into your routine, you'll be able to better

or you'll be better equipped to handle the stresses of the job and maintain a healthy work-life integration. You've chosen a challenging but incredibly rewarding career, and these tips will help you navigate it successfully. Stay strong and take care of yourself. You're worth it.

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Can you do me a favor? If you found this episode helpful, please share it with your peers and leave a review. How about doing it right now? Simply go to survivingyourshift.com/review and tell us what resonated with you. Your feedback helps us reach more first responders and other frontline professionals.

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Are you frustrated with a younger generation at work not having the same work ethic as you? In the next episode, we'll talk about dealing with the generational differences of today's younger workforce. We'll tackle how to understand their mindset, improve communication, and build mutual respect. Get ready for practical tips to bridge the generational gap and create a more effective workplace. Tune in to learn how to turn frustration into collaboration. Stick around, I'll see you on that episode. Till next time, let's learn how to thrive, not just survive.