NOTE: While they have different experiences overall, I’ve found that those in the armed forces can have similar mental health experiences related to their career as first responders commonly do. For the purposes of this article, I am referring to first responder retirees. However, the mental health considerations and the treatments described here could also relate to those in the military or retiring from the military.
First responders dedicate their lives to protecting others and responding to crises, and they experience some of the most intense and traumatic situations imaginable. However, once they retire, the challenges do not necessarily end. The transition to an active, high stress and engaging career to retirement can come with it’s own adjustment and stressors.
For many retired first responders, the shift to civilian life can bring up feelings of loss, identity confusion, and mental health challenges including PTSD (Post-traumatic Stress Disorder), anxiety, depression and substance abuse. Therapy for first responders in this phase of life can be a vital tool in helping them cope with and adjust to their new circumstances.
The Unique Challenges Faced by Retired First Responders
The job of a first responder is physically and emotionally demanding, and the toll the job can take often lingers long after their last shift. After decades of responding to emergencies, making life-and-death decisions, and witnessing traumatic events, first responders often face significant mental health challenges in particular, and in addition to perpetuating physical injuries from the job. Here are some common mental health considerations that may persist following a lifelong career as a first responder:
PTSD (Post-Traumatic Stress Disorder
Many retired first responders struggle with PTSD, a condition triggered by the cumulative effects of exposure to traumatic events. PTSD can manifest as flashbacks (feeling like one is suddenly back in a past traumatic event), nightmares, hypervigilance, emotional numbness, and difficulty sleeping. Even after retirement, these symptoms can persist, often without the structured support and coping mechanisms that were present during their active careers, i.e., spending a great deal of time with one’s fire family at the station.
Without the consistent routine and peer support systems found in the workplace, retired first responders may find it difficult to manage their PTSD symptoms. Therapy can be crucial in helping these individuals process their trauma and learn new coping strategies to live a fulfilling life post-career.
Identity Crisis and Loss of Purpose
For many first responders, their careers are not just a job, but a calling. They can gain a significant degree of meaning and purpose in answering that calling to serve and protect others. When they retire, they can experience a loss of identity, as they no longer fill that purpose day in and day out. This loss of purpose can lead to feelings of confusion, frustration, even emptiness. Some may struggle to find new passions or ways to contribute to society and may really struggle with a sudden lack of routine. If left unattended, these feelings can develop into mental health conditions such as anxiety and depression. To be fair, this can happen to anyone in a significant life transition such as retirement; however, again, the first responder professions are typically ones that recruit individuals who can obtain a significant degree of purpose from their job.
Therapy can help first responders who have taken that step into retirement navigate this transition by focusing on rediscovering their sense of self, helping them find new ways to find purpose and meaning in retirement, and exploring how to maintain connection and investment in the areas of life in which they feel engaged.
Social Isolation
First responders often develop deep connections with their colleagues, forming a close-knit team in the high-stress environments they work in. Once retired, many find that these bonds dissipate, leading to feelings of loneliness and social isolation. The difficulty in forming new, meaningful relationships, coupled with the emotional weight of their past experiences, can contribute to depression and anxiety.
Therapy offers a safe space for retirees to discuss their feelings of isolation, reconnect with their emotions, and develop strategies for building a supportive network in civilian life.
Physical Health Issues and Chronic Pain
The physically demanding nature of first responder work can lead to long-term health issues, including chronic pain, inflammation, injuries and fatigue. As a result, retired first responders may experience physical ailments that add to their emotional stress. The combination of physical pain and mental health challenges can make it difficult to enjoy post-retirement life fully.
Substance Abuse
As first responders are exposed to high-stress situations and traumatic events, some turn to unhealthy coping mechanisms, including substances. Sometimes use begins while still on the job, as a means of dealing with the pressures of the job, and this could continue into retirement. Again, without the regular contact with part of their support systems (coworkers), and the structure of their former roles, some retirees may find it even harder to cope, leading them to rely on substances.
Therapy can provide retired first responders with healthier alternatives to substance abuse, helping them address the root causes of their substance use and to work towards a future without destructive behaviors.
Why Therapy Might Be the Answer
Given the unique challenges retired first responders face, therapy can play a critical role in their wellbeing and adjustment to life after service. Here are some of the key benefits of therapy for retirees:
Processing Trauma
Therapy guides individuals in processing the trauma that they have experienced. Trained and licensed mental health professionals, including those with experience in trauma-focused or trauma-informed therapies, can help clients work through the emotional aftermath of their most difficult experiences, and to learn coping skills for triggers related to their traumas.
By addressing these potentially unprocessed or unresolved traumatic experiences, retirees can gain closure, reduce potential PTSD symptomology, and begin to heal from the lasting impacts of their service.
Providing Tools for Emotional Resilience
In therapy, clients learn essential coping strategies to build emotional resilience. Through therapy approaches such as Cognitive Behavioral Therapy (CBT), mindfulness and grounding exercises, they can learn how to develop healthy ways to manage anxiety, stress, and emotional pain. Therapy also helps improve overall emotional regulation, allowing them to process one’s feelings in a more constructive way rather than turning to unhealthy coping mechanisms.
Rebuilding Relationships
As we discussed, social isolation is a common issue faced by retired first responders, but therapy can help address this by improving communication skills and fostering healthier relationships. Therapists can help retirees navigate challenges with family and friends, rebuild connections with others, and even find new ways to engage with their communities.
By working through social challenges in therapy, retirees can develop a stronger, more fulfilling support system in their post-career lives.
Rediscovering Purpose and Fulfillment
One of the most significant struggles for retired first responders is the loss of purpose they can feel once they are no longer in their active roles. Therapy provides a safe space for retirees to explore their interests, passions, and new opportunities for purpose in civilian life. By guiding individuals through this transitional period, therapists can help retirees discover new sources of meaning.
Preventing and Treating Substance Use
Substance abuse is a real concern for retired first responders. Therapy helps individuals identify the root causes of substance abuse, develop healthier coping mechanisms, and receive the support they need to manage their cravings and triggers. Through programs like addiction counseling and rehabilitation, therapy can help retirees overcome substance abuse and regain control of their lives.
Addressing Physical and Mental Health Together
The physical and mental health of retired first responders are deeply interconnected. Chronic pain from old injuries, for example, can exacerbate mental health issues and vice versa. Therapy can address the mind-body connection, helping individuals manage pain while also providing emotional support. Integrating mental health care with physical wellbeing allows retirees to lead more balanced, fulfilling lives.
Supporting the Transition: Beneficial Types of Therapy for First Responders
Cognitive Behavioral Therapy: CBT is a goal-oriented, structured therapy that helps individuals identify and change negative thought patterns and behaviors. For retired first responders, CBT can help address issues like anxiety, depression and PTSD by helping them reframe their thoughts, implement additional perspectives on a situation not currently being utilized, and providing practical strategies for managing stress.
EMDR (Eye Movement Desensitization and Reprocessing): EMDR is a trauma-focused therapy that helps individuals process and heal from traumatic memories. For retired first responders with PTSD or unresolved trauma, EMDR can help them reprocess distressing memories, reducing their emotional charge and allowing for psychological growth and wellbeing. The treatment is often described as “getting unstuck” – that for whatever past traumatic experience clients are struggling to move forward from, or feeling stuck in (i.e., via flashbacks, nightmares, and other common psychological effects of PTSD), this modality of treatment helps them in reprocessing the memory of the trauma so as to be able to move forward in their healing.
Group Therapy: Group therapy provides a supportive environment where retirees can share their experiences with others who understand their struggles. For retired first responders, group therapy can offer a sense of community and connection.
Mindfulness and Relaxation Techniques: Mindfulness-based therapy and relaxation techniques such as deep breathing and meditation can help retirees manage anxiety, stress and physical pain. These practices teach individuals to stay present in the moment and manage their emotions more effectively.
Substance Abuse Counseling: For retirees struggling with addiction, or even the beginning stages of problematic substance use, substance abuse counseling provides the support they need to address this behavior. Therapy helps identify the root causes of substance abuse, develop strategies for managing triggers and cravings, and provide ongoing support throughout the recovery process.
Somatic Techniques: Many therapists are trained to include somatic techniques into their overall approach with clients. These techniques focus on how emotions, memories, and trauma are stored in the body, influencing physical sensations, which can help clients begin to identify and build a familiarity with their mind-body connection. This can help clients find new and improved ways of coping with mental health symptoms by recognizing how they physically feel when these symptoms occur and by learning coping skills that honor the mind-body connection.
The transition from active service to retired civilian life can be an emotionally complicated time. After years of responding to crises and managing high-stress situations, retirees can find themselves facing unique mental health challenges that require attention and care. Therapy is an essential tool in helping retired first responders cope with PTSD, identity loss, isolation, substance abuse, and other mental health issues that arise after leaving their careers.
By seeking therapy, retired first responders can find the support they need to heal from past trauma, rebuild their sense of purpose, and live fulfilling, balanced lives in retirement. If you are a retired first responder – or know someone who is – and feel therapy could be of use to you right now, don’t hesitate to reach out.
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