7 First Responder Burnout Danger Signs

Bart Leger (00:01.038)
Are you just going through the motions at work and at home, but you don't really enjoy what you're doing anymore? Work feels like a daily slog. You do the same things and go through the day like you're on autopilot, but the drive and the motivation that used to inspire you have faded, leaving you doing your job without real interest or enthusiasm. Sound familiar? If so, stay tuned till the end as I'll give you five things you can begin doing today.

to get the fire back. Insert show intro here. Welcome back. This is episode five. And in this episode, we're talking about dreading the start of each shift, counting the minutes till it's over. When it used to pump you up. I know the feeling all too well for me. It happened about the 15 year mark. I was showing up every day, still responding to calls, but mentally checked out. I was

as they say, retired while on duty, which brings me to what we're talking about today. Burnout. We'll look at the danger signs and how you can get back that feeling of waking up in the morning and actually looking forward to the day at work, feeling that spark of excitement about what you're doing, just like you did when you started your first shift. So what is burnout?

was simply stated, it's a state of complete mental, physical, and emotional exhaustion. In a 2019 survey by the Journal of Emergency Medical Services, over 60 % of first responders reported feelings of burnout. As a first responder, you often encounter situations that most people could never imagine, let alone deal with. The job's mental,

emotional and physical burden year after year can leave you feeling empty and suck the life right out of you. Burnout is like hitting a wall emotionally and mentally and also physically because you've been going too hard for too long without enough rest or relief. Imagine your energy and your motivation as a battery.

Bart Leger (02:25.198)
Burnout is when that battery isn't just low, it's completely drained. And no matter how much you try to charge it, it just doesn't seem to fill up. It happens when you're under constant stress juggling too many things at once without enough downtime to recover. Now there are other things as well that can lead to it. Lack of recognition is one, experiencing unfair treatment.

having values that don't align with your organization, working with unfair expectations. Now these are just to name a few. You start feeling exhausted all the time, you lose interest in the things you used to enjoy and might even feel like what you do doesn't really matter anymore. I know where you're coming from. I know what that's like. It's

It's like running on a treadmill that keeps getting faster. You want to keep up, but you're just too tired. And it feels like you can't make a meaningful impact. Well, burnout isn't just about being really busy or having a tough week. You know, we all have those. It's the result of ongoing stress and overload without enough support or resources to handle it all. It can make you feel detached and

and cynical and it can sap your sense of accomplishment. Essentially, burnout is a state of emotional, physical, and mental depletion and it's most often brought on by chronic stress. And recognizing burnout is super important because it's a sign that you need to stop, take care of yourself, and it's about understanding that you're not a machine.

It's just like you need to recharge your phone. You need to recharge yourself to taking steps to manage stress, setting boundaries and finding time for rest and activities that you enjoy. They're key to preventing and recovering from burnout. Remember, it's okay to ask for help and take a step back to prior prioritize your well -being. So, all right, let's let's talk about.

Bart Leger (04:53.614)
the first burnout danger sign that you might be all too familiar with. It's constant fatigue. Constant fatigue as a sign of burnout is when you're always tired, no matter how much sleep you get or how much you try to relax. Imagine sleeping for a good seven or eight hours, if that's even possible, or sneaking in those weekend naps, but you still...

wake up feeling like you pulled an all -nighter. It's not just about needing an extra cup of coffee or an energy drink or three to kickstart your day. It's a deeper, more persistent kind of tiredness that doesn't go away with rest. This kind of fatigue weighs you down both physically, emotionally, physically. Your body just feels heavy, moving, feels like a chore. And even the small tasks that seem to require

way more effort than they should. Emotionally, it's like you're running on empty. You might find it hard to care about things. You don't get excited about activities you used to love. And generally, the world just seems a bit grayer. You might think, why am I so tired all the time? Or tell yourself, I should be rested after sleeping so much. But

but rest never feels enough. And you start your days feeling just as drained as you ended them. This relentless exhaustion, it affects not just your work, but it also will affect your relationships. It will affect your hobbies and also your overall enjoyment of life. Constant fatigue in the context of burnout is a clear signal.

from your body and your mind that you're overworked, under recovered, and in desperate need of a genuine break. It's not a challenge to push through, but it's a warning sign that you need to listen to. That's danger sign number one. Danger sign number two is when you start feeling like you're on the outside looking in both at work and in your personal life.

Bart Leger (07:14.83)
The fancy word for this stage is called depersonalization or becoming detached. For first responders, detachment can show up in a particularly profound way. Imagine you've dedicated your life to helping others in their moments of greatest need. When you started out, every call ignited a fire in you. The reds were redder, the blues were bluer, but as

Burnout begins to set in that fire dims. You find yourself feeling numb as if a thick fog is settled between you and the very people you set out to help. I hate to say it, but you get to the point where you just don't care anymore. Don was a 17 year veteran and he put it this way. I'm just going through the motions now. It doesn't matter.

If it's a big emergency or a small call, I feel like I'm just ticking boxes. Used to be I'd be pumped, raring to go for the next call. Now it's like I'm there, but not really there. I show up, I do the job and that's just it. I just want to make it through another day. You know, it's weird. I know I should feel something. This job's who I am, but it's like I'm numb.

And if we're not careful, we can find ourselves right there with Don. We also tend to exaggerate the common little things, those irritants we typically face on the job. And you know what I'm talking about. This is actually a brain thing. I don't know if you've ever heard this, but our brain is wired for negativity. Go figure. There are several components.

that are inherent in this makeup, but it doesn't help when we're dealing with all the chronic stuff we're experiencing. In the words of one researcher, the brain acts like Teflon for positive experiences, but Velcro for negative experiences. Now, simply put, the brain is biased toward cynicism and

Bart Leger (09:39.79)
isn't being a first responder a perfect storm for cynicism? It sure is. The more we see, the more we deal with, the more of the stupidity that we see in humankind and all around us, we begin to get cynical. But when we are dealing with burnout, it's...

It's as if we are even more prone to cynicism and that we begin to become detached. And this sense of detachment doesn't just stop with the people who are helping. It also, it'll extend to our coworkers, the ones who stand beside you as you face the day's challenges, where they're used to become camaraderie. There's maybe now a distance that you can't quite bridge. You

Might avoid the day room or the break room because it feels easier than pretending to get involved in conversations you don't care about anymore. What's worse is when this detachment seeps into your personal life. Family gatherings, something maybe you used to enjoy might begin to feel like obligations. You might sit there surrounded by people laughing and stories, but you just simply feel alone.

Now your loved ones noticed you're there, but not really there. It's, it's as though you're behind a one -way mirror looking on a life without being able to take part in it. Now the next symptom or danger sign is more a matter of scale or intensity rather than just simply that it's there. That's why I call it increased irritability.

When you notice, or more often, others notice you've got a shorter temper than usual, and you get frustrated with tasks that used to be pretty manageable. Tasks that you could handle in your sleep, the routine parts of your job. They, they now feel like irritating chores. Maybe it's paperwork, equipment checks, or even just daily debriefs. These things, they never used to get under your skin, but now you're just barely holding back from yelling.

Bart Leger (12:03.086)
Everything's getting under my skin these days. Yesterday morning, I couldn't find my boots. I'm blaming everybody in the house. Coffee's not hot enough. It ruins my mood. Someone's chewing too loud. I'm ready to explode. I'm on edge 24 seven. Maybe you're, you're losing your cool over tiny things that wouldn't have bugged you before. You know, it's, it's not just the work either. Your temper becomes shorter with the people around you, coworkers.

victims, patients, even the people you're there to help. You might find yourself yelling at a rookie for a minor mistake, something you might've patiently corrected before, or maybe you're less tolerant of the back and forth with the dispatch, possibly even coming back on the radio with a few choice words about delays or maybe being rerouted that are just simply part of the job. The hard part here is recognizing that this increased irritability,

is not a reflection of your professionalism or your dedication. Instead, it could very well be a symptom of burnout, a signal again, from your mind and your body that something isn't right. It's important to deal with this, not only for your own health, but also for the health of the people around you and the safety of your team as well. So now let's move on to danger sign number four.

Reduced performance. This is where we begin to notice a decline in job performance. Attention to detail, maybe in your decision making, in your demanding and sometimes dangerous job. Peak performance isn't just expected, it's critical. Every decision, every action can have significant consequences, but as burnout begins to take hold, you might begin to notice...

a possible decline in job performance. This isn't just about the occasional off day or, or minor slip up. It's a consistent drop in the quality of your work and your attention to detail and your ability to make split second decisions that, that used to be second nature. Maybe last week you found yourself hesitating over a decision you once would have made confidently.

Bart Leger (14:28.75)
You once would have just, just made that decision or overlooking details in a report or at a scene, mistakes that you know, you'd have caught on a better day. Maybe you're even starting to feel a sense of dread or, or apathy toward going into work. You used to look forward to starting your shift. Now you're figuring out if you can get away with calling in sick again, assignments calls that you would tackle head on now seem overwhelming.

are just the opposite. They're dull. As a professional who prides yourself in your ability to perform under pressure, acknowledging that your performance has dropped can be pretty hard to admit. Believe me, I know it can feel like admitting defeat, but it's actually a very important step toward addressing that burnout. The next danger sign is something that something's not right is

Physical symptoms, things like headaches, stomach issues, or muscle tension. I had that last week. My shoulders just were aching, my neck, it seemed like I just couldn't relax and I had to start doing those relaxation techniques that I always tell others that they need to be doing. So...

Those are symptoms of something is going on that, that we need to be dealing with. When burnout begins to take over, it doesn't just affect the mind and the emotions. It takes a very real toll on your body. Also headaches might become your constant companion, not just the ordinary end of a long day kind, but constant nagging headaches that make it hard to concentrate and shorten your

Already short fuse, stomach issues also sneak into the mix. Annoying, uneasy feeling the gut becomes more frequent meals might be skipped because you're not hungry or you're rushed between calls, making the problem worse. This isn't just about being a little uncomfortable. It's about how these symptoms can distract you and they can kill your performance and your decision -making when you need the most. And then.

Bart Leger (16:54.798)
You've got muscle tension too, tight shoulders, stiff neck, aching back, not just a physical feeling. This tension is a sign of the stress that you're carrying around stress that doesn't go away when the uniforms taken off at the end of the day. These physical symptoms are the body's way of sounding the alarm, a signal that the stress and the demands of the job are over extending your body's.

ability or capacity to cope. The warning lights are pulsing. The alarm is blaring. So we've just talked about how burnout can make your body wave the white flag with headaches, stomach troubles and muscle tension that seems to hang on. And these physical symptoms are your body's way of saying, Hey, I'm not okay with this. It's clear that burnout doesn't just live in our minds.

but it can take over our bodies too. But there's another shift that happens when burnout sets in. And it's not just about feeling tired or achy, but it's about how we start to see the world around us, especially our work. Now, this point brings us to, or this brings us to our next point, the growing sense of cynicism, not just irritability, but full -blown cynicism.

You know that, that feeling when you start to question if what we're doing really makes a difference. Like I said before, it's like looking at your job through a pair of glasses that turn everything a shade of gray. Cynicism is marking up a significant shift in our perspective. Burnout begins to warp the lens that we view, view our roll through. This isn't just about having another bad day. It turns into a deep seated skepticism.

concerning the value of our work. And we begin to question, am I really making a difference? Now this cynicism can crop up in different ways. You might catch yourself thinking, why bother going the extra mile? Doesn't change anything. You know, this way of thinking can create a barrier between you and the very people you once felt passionate about helping making the sense of isolation and disconnection even worse. And then the next one.

Bart Leger (19:19.758)
is a bit of a silent alarm. It's that danger sign that we call avoidance. This is when we begin to procrastinate more on tasks or assignments or call in sick more frequently. We just don't want to be there. Avoidance is a hallmark of burnouts. When just about every fiber of our being would love to escape.

just get away from our responsibilities. It's like when you hear your alarm in the morning and instead of feeling ready to face the day, all you want to do is pull the covers over your head and disappear into a world where work doesn't exist. It isn't just about wanting an extra hour of sleep. It's about not wanting to go to work, a job maybe you used to love, but it's now become a chore that you wish to avoid. Procrastination.

comes the name of the game is as if your brain is saying, if we don't start, we don't have to deal with it. Even when you know it's, it's not a strategy you can keep up calling in sick more often is another telltale sign of avoidance. Now, of course, everyone needs a sick day now and then, but when you find yourself reaching for the phone to call in sick, not because you're physically ill, but because of thought of going to work.

feels unbearable, it's a sign that burnout might be at play. It's an attempt to create a temporary oasis of peace away from the demands of the job. But look, but just like any avoidance tactic doesn't address the root of the stress and it leads to a cycle of guilt and it increases the stress that we already have. And we are even more stressed about taking time off. Now here's these.

seven danger signs again. As we go over them again, it's constant fatigue, detachment, increased irritability, reduced performance, physical symptoms, cynicism, and avoidance. So, we ask ourselves, what's the answer? Is there any hope? Well, I'm here to tell you that there is life after burnout.

Bart Leger (21:45.038)
Don't torpedo your career simply because burnout is caught up with you and there's, and it's whipping your butt. There there's hope. Now let's go over how we can recover from burnout and then look at ways how we can keep burnout at bay. Recovering from burnout is kind of like fixing a flat tire. You can't get anywhere until you address the problem. The first step, realizing and admitting that your tire is indeed flat, or in this case that you're feeling burned out.

It might feel a bit tough to admit it, but recognizing you're not feeling your best is super important. Once you've done that, it's all about reaching out for a helping hand. Talk to someone you trust about how you're feeling. It could be a friend, a family member, or even a coworker. Just getting it out can make a really big difference. Now before you do something you might regret, try this.

Sit down and with a piece of paper, remember back when you felt the first call. What was, what was it that drew you to the job? How did you feel when you first started? Now go ahead, write it all down. Now I want you to think about what if I could feel that way again? I realize like me, you were probably pretty naive and idealistic, but

What if you could get at least a part of that sense and purpose, a part of that sense of purpose and accomplishment again?

Now, I want you to think after you've done that, I want you to think about one thing you're thankful for where you are right now, no matter what situation you find yourself in. It could be super crappy. It could be, it could be the worst feeling. It could be the worst place that you thought you could be. But I want you to think of at least one thing that you're thankful for. Oh, no, come on. I heard that you can think of at least one thing.

Bart Leger (23:52.942)
Now I can't actually, actually hear you, but I know your mind's working. Think of one thing, and this is a real biggie. Practice gratitude. I know that it works. It can change your attitude, but, but you're not, you're not done yet. I can tell you now the next thing is what got me back on track. Pick one thing at work you can throw yourself into.

After you've written down everything that, that you first felt when you got into the job, uh, how you thought, or you were making a difference and then thinking about what you can be thankful for, no matter how simple it is finding one thing to be thankful for. And then this is the one thing that got me back on track.

Pick one thing at work that you can literally throw yourself into. Decide that you'll knock it out of the park. Learn all you can about it. Give it all you got. It could be a new way of doing things. It could be something that is something you've never done before, but you can learn about how to do it. Forget about everything else. You can't change.

Forget about everything else. You don't have any control over because there's so many things now. I, Hey, coming from a, uh, from a fellow control freak, we want to always be in control because when we're not in control, uh, it, it is not a good feeling, but when we begin to realize, you know, there, there are a lot of things over which we don't have control, but forget about those things. Be the best.

at that one thing. And over time, something will begin to happen. You'll begin to look forward to going into work to do that one thing. And then eventually other things will follow. Before long, you might find yourself with a brand new lease on life. Oh, the job may not change. Your supervisor must still be a jackass, but you'll be the one who's changed for the positive.

Bart Leger (26:18.67)
Now, let me give you five practical things you can begin incorporating into your life to help you bounce back from burnout. Now that hopefully you're well on your way to get bouncing back from burnout. How can we, how can we deal with it? Number one, balance activity with relaxation, mixing physical activity with relaxation techniques can be a real powerful antidote to burnout.

You could even turn this into a challenge. Give yourself points for engaging in things that relax you. I know many strong responders and veterans recovering from post -traumatic stress who practice daily meditation, guided imagery, and yep, even yoga. Go ahead, make it a challenge and keep score. Try to rack up at least 30 points a week by doing a combination of exercises for 30 minutes or longer. Think.

brisk walking, swimming, or anything that elevates your heart rate for the entire time. Then balance it out with some downtime, some techniques that help you relax. Maybe score yourself 10 points for each time you spend a few minutes sitting there doing nothing but clearing your mind. You know, you may not be comfortable meditating, if you will, but just sitting there.

calming your mind, clearing your mind, and literally just not thinking of anything but relaxing. Secondly, eat well to feel well. Now this might seem like some basic advice, but nutrition is a cornerstone of combating burnout. Award yourself five points for every wholesome meal you eat during an average day. I know we're prone to grab snacks here and there from call to call or as busy as we are.

We don't have time to eat a whole lunch. I've lost track of how many times I had just ordered, sat down at the table, another call came in and we had to run. But eat at least one wholesome meal every day on average. Now we're talking veggies, lean proteins, whole grains, the good stuff that fuels your body and fuels your mind. Treat yourself like a top -tier athlete because in many ways that's...

Bart Leger (28:48.078)
exactly what you are. Then number three, do something you love. Give yourself five points each time you do something purely for your own enjoyment. You know, I know it sounds selfish, but do something that recharges you. Do something that you enjoy doing, whether it's reading a book, going fishing, playing the guitar. Make sure you set aside time every week.

to indulge in these activities. It's not selfish. It's like the oxygen mask dropping down from the ceiling. Put your mask on first so you can help those you care about next. Because if you burn out completely and ride off the rails, you won't be helping anyone. Number four, create your own sanctuary. Having a personal retreat spot can be incredibly therapeutic.

I mean, carve out a little look at home where you can relax or be by yourself. Uh, find someplace. It might be outside somewhere. Uh, you know, this one's worth good 10 points, whether it's a cozy corner with your favorite chair or spot in your backyard where nature surrounds you, make it your stress free zone. Number five, master your time. Feeling overwhelmed often comes from feeling like there aren't enough hours in the day.

Introduce introducing time management techniques into your routine can be a game changer. It's another 10 pointer. Try planning your week every Sunday night, setting specific goals for each day, using an organizer or an app to keep track of tasks. Now here's one more tip from me. Call it a bonus. Cut back on the habits that subtract from your wellbeing, like smoking if you do, or drinking to excess.

subtract points for each pack you smoke on an average day or each beer you drink. If you smoke, seeking help to quit could not only improve your health, but also boost your recovery from burnout. Now I even include energy drinks here because they interfere with sleep. They also increase your likelihood for experiencing anxiety, stress, and may even increase your risk for developing post -traumatic stress disorder. We certainly know.

Bart Leger (31:09.774)
that energy drinks are associated with lethal arrhythmias or irregular heartbeats. So make sure we cut back on those energy drinks. The next step in the recovery process will be difficult for most of us. It's professional help, but it can play a pivotal role in recovering from burnout. It's like bringing in mechanic to work on your vehicle. If your agency has an employee assistance program, use it.

That's what it's there for. Sometimes we need an expert to help us understand what's going on and how to fix it. These professionals are like mechanics. They can help us get our head screwed on straight again. They can give us tools and strategies to deal with burnout, help us to figure out what's causing it, and guide us on the path to feeling better. You know, it's totally okay to ask for this kind of help. Matter of fact, it's really brave.

And lastly, organizational support can make a big difference. Kind of like having roadside assistance when you're driving. Go through the proper channels to make the necessary changes if it's even possible. You know, that could be a lateral move that gets the juices flowing again, or it could be moving to a different division if that's possible.

Now, that's about how to recover from burnout, but how about keeping it at bay? And guess what? The same things that help you climb out of the pit of burnout can also help you keep it from catching up with you.

Bart Leger (32:46.766)
But there's a couple of extra there. They're Lagnat. You, my Cajun brothers and sisters will know what I mean. It's French for a little extra. It's like a baker's dozen, but here they are. Connect with your tribe, whether it's your peers who understand the grind or friends who you who make you forget it, spend quality time with the people who get you. Social support is the greatest factor in supporting your wellbeing. Next.

sleep. You can't cheat sleep and expect to win against burnout. Aim for those golden seven to eight hours whenever possible. It's when your brain detoxes and your body heals. If you're having trouble with this, go back and listen to episode three. That wraps up our content for this episode. Now for your call to action. Try these strategies out and see how many points you can score this week.

Aim high. Now, would you do me a favor? I'd like to hear from you. Leave a voicemail on our website to let me know some things you've tried that work for you. Just go to survivingyourshift .com and click on the green microphone in the bottom right corner to record what's worked for you and anything else you'd like help with. If you found value in this episode, please subscribe and

Leave an honest review? Tell us what resonated with you. Because your insights help us grow and create a community that supports one another.

Did you have to drag yourself to work every day this week? Does every shift feel longer? And you're just counting down the hours till you can clock out? Well, stick around. In the next episode, we'll unpack the three big things you can do to reignite the fire that will see you through to retirement. I'll see you on that episode. Don't go anywhere. Till next time, let's learn how to thrive, not just survive.