Firefighters, police officers, paramedics and medical personnel play an essential role in society, often facing high-stress, high-risk situations that demand incredible physical and emotional resilience. While they are trained to handle dangerous and challenging circumstances, the toll these experiences take on their overall health is often underestimated. Over time, the constant exposure to trauma, long hours, time away from family and intense pressure can lead to a state of burnout – mental, emotional and physical exhaustion.
There can be serious ramifications to a responder’s job performance, as compassion fatigue sets in and focus wanes. However, the consequences of burnout do not end there – it can have far-reaching effects on their personal lives, relationships and overall well-being. Recognizing the signs of burnout early is crucial to prevent it from spiraling mental health issues like depression or substance abuse. And wherever one is out in the spectrum of burnout, therapy can be an invaluable tool in getting back on track with focus on the job, healthy relationships, and overall well-being. In this blog post, we’ll explore the signs of burnout in first responders, how it manifests and what steps can be taken to prevent and treat it.
What is Burnout?
Burnout is a state of chronic physical and emotional fatigue, often caused by prolonged exposure to stress and stressful situations over time. It’s not feeling tired after a long shift; it is an ongoing, cumulative feeling of being emotionally overwhelmed and drained, mental fatigue, and disconnection from loved ones and/or activities that one typically enjoys. It can impact job performance as it can lead to compassion fatigue and jadedness, as well as loss of focus on the job and loss of passion for the work. When left unaddressed, it can impact a first responder’s mental and physical health, put someone at greater risk of injury on the job, and even lead to permanent career changes or early retirement.
Why First Responders Are Vulnerable to Burnout
First responders are at high risk for burnout because of the unique challenges of their jobs. They often work long shifts under intense physical and emotional strain, regularly witness trauma, and are frequently in positions of making difficult life-or-death decisions. Some work 24-hour shifts, and are frequently woken up at night to attend to calls, further adding strain to their physical and mental functioning. First responders also face an environment where emotional resilience is expected, and there is often very little time or opportunity to process the stress they accumulatively experience. Let’s take a look at this in more depth:
Exposure to Trauma: our front-line workers frequently witness disturbing or traumatic events, such as accidents, violent crimes, natural disasters, and death. They are the ones that have signed up to run directly into these situations, while the instinct for most of us is self-preservation. Constant exposure to these situations can and often does lead to emotional exhaustion and psychological distress.
Long and unpredictable hours: the demands of emergency services often require first responders to work long hours, nights, weekends and holidays. As mentioned before, some work 12-24 hour shifts with little “down time”. Many departments often go through seasons of a lot of “recalls” or force-hire shifts, where employees, looking forward to some time off, are called back in to work, sometimes for days on end. Because emergencies happen at all hours of the day, first responders must be staffed through the night, often resulting to significant disturbances to their sleep. The unpredictable nature of the job means that they might not have time to rest or recover.
Emotional Labor: First responders are expected to remain calm, composed, focused and empathetic while dealing with high-stress situations. In addition to attending to a direct situation, they also often have family members and members of the public surrounding them that they have to manage and engage with professionally. The emotional toll of constantly managing others’ trauma can absolutely lead to burnout.
Stigma Surrounding Mental Health: Many first responders struggle with the stigma surrounding mental health, which can prevent them from seeking support or taking time off when they need it. This can lead to burnout going unaddressed for far too long.
Any added stressors?: If one is experiencing any additional stressors, from seemingly insignificant (long commute to the station?) to obviously substantial (a close family member experiencing serious health issues, financial stressors, marriage strain, chronic physical pain, etc.), this can only add to the weight they carry day in and day out. We do not have an unlimited amount of individual resources to deal with stress. First responders, like all of us, have a limit to what they can carry and when the load is too much, it is time to reach out for support.
Recognizing the Signs
Burnout is a gradual process, and its signs can often be subtle at first. It’s important to be aware of the common symptoms so you can take action before the condition becomes overwhelming. As a therapist I am often going over these signs with my clients, not just for their own knowledge and self-awareness, but so they can bring this knowledge back to a loved one to help them build that awareness. We don’t always recognize when things like burnout are happening to us, sometimes it takes a close loved one to gently point it out to us and to remind us to take care of ourselves.
Emotional Exhaustion
This is one of the primary symptoms of burnout, and often the first one we notice. First responders may feel drained, lethargic, disinterested in activities they typically enjoy, and unable to cope as well with the demands of their job. They may experience feelings of hopelessness, sadness, and frustration, often feeling like they are tapped out and have nothing left to give. Emotional exhaustion can manifest as irritability, mood swings, and a sense of emotional numbness.
A first responder experiencing emotional exhaustion might feel detached from their job or colleagues and might start to question their ability to continue performing at the high level expected of them. While first responders often see their departments, stations or shifts as part of a family, in the trenches together, this in particular can be disturbing.
Cynicism and Detachment
A hallmark sign of burnout is cynicism – a general sense of negative feelings about the job, about others, or about the world as a whole. First responders experiencing burnout may become disillusioned with the work they do, feeling like it is “all for nothing” or that nothing will ever change. They may become increasingly critical toward others or dismissive about their duties, which can lead to a lack of motivation to perform at their best. This is why seeking support is needed not just for that individual experiencing the burnout, but for the well-being of the community.
Detachment is another key indicator of burnout. A first responder might begin withdrawing emotionally from colleagues, from their community, even from loved ones. They might lose interest in things that they once enjoyed, a condition called anhedonia, or they may become apathetic about both their work and personal lives.
Reduced Performance and Effectiveness
Burnout can seriously reduce a first responder’s job performance. They may begin to make more mistakes, feel unmotivated, or struggle to keep up with the physical and mental demands of their role. The mental fog that accompanies burnout makes it difficult to focus on tasks, and individuals may find themselves feeling less competent or confident in their abilities.
This reduced effectiveness can affect not only the individual, but also the safety and well-being of the people they serve in the community. First responders may be less able to react quickly or make sound decisions in high-pressure situations.
Physical Symptoms
Burnout does not just affect a person’s emotional and mental health – it can take a very serious toll on their physical health as well. Chronic stress, exhaustion and exposure to traumatic events can lead to a variety of physical symptoms including: fatigue and low energy (that can persist even after rest), frequent illness as stress weakens our immune systems, headaches or muscle pain, sleep problems (both because of how the job interrupts sleep and then how stress and trauma negatively impacts sleep).
These physical symptoms can exacerbate emotional symptoms, making it harder to recover and further contributing to the feeling of being overwhelmed.
Difficulty Finding Joy or Meaning
First responders experiencing burnout often lose the sense of purpose or fulfillment they once felt from their job. They may begin to question their career choice, feel disconnected from the impact they have on the community, or feel that their work no longer aligns with their values.
This lack of fulfillment extends beyond the workplace and may affect their personal lives, causing them to withdraw from hobbies, family and friends. The constant stress and emotional drain can make it hard to find joy and meaning in every day activities and in their relationships.
Increased Irritability and Mood Swings
One of the more subtle signs of burnout is irritability. First responders might find themselves becoming easily frustrated or angry, their fuse shortening even over minor issues. They may experience mood swings, or emotional outbursts, feeling overwhelmed by things that once didn’t bother them.
Increased irritability can obviously affect their relationships, creating tension with colleagues, family members and friends. This can perpetuate the feelings of isolation that may already be going on and increase the emotional burden of burnout.
Substance Abuse or Other Unhealthy Coping Skills
As burnout sets in, and then is left unaddressed, some first responders may turn to unhealthy coping mechanisms to manage their stress. This could include alcohol, drugs, or excessive use of other substances as a way to numb emotional pain or escape unwanted and overwhelming feelings. These coping strategies only provide temporary relief and can often lead to a range of long-term health and psychological problems, relationship strain and full-blown substance abuse disorders. Increased reliance on substances may signal that burnout has reached a point where professional help is needed to prevent further mental health issues form arising.
What Can Be Done to Address Burnout?
If you or someone you know is showing the signs of burnout, it is important to take action as soon as possible. Try not to brush it off as “just being tired” – left untreated, burnout can have significant consequences. Here are a few strategies that can help prevent and address burnout:
Seek Professional Help: Therapy is a powerful tool for addressing burnout. A licensed mental health professional can help identify the underlying causes of burnout, provide coping strategies, and assist with rebuilding emotional resilience. Cognitive behavioral therapy (CBT) and mindfulness-based practices are effective approaches for managing stress and emotional exhaustion.
Prioritize Self-care
Taking care of your physical and emotional health is crucial to preventing burnout. Make time for rest, physical exercise, healthy eating, and activities that not only promote relaxation but that you enjoy. Learn to set boundaries in your relationships so that you have the time to prioritize some self-care. Consistently tap into things that you find motivating – whether it is your religion or spiritual beliefs, books or podcasts by individuals that you admire, or engaging in anything that helps you find perspective like a meditation practice.
Talk to a Supervisor or Peer Support (OR: hint, hint: a Therapist)
First responders often benefit from talking to colleagues who understand the unique stresses of the job. Peer support programs or conversations with a supervisor can provide validation and the encouragement needed to seek professional help. Take the step to give therapy a shot. We all need support at some point in our lives.
Reevaluate Workload and Schedule as Needed
If possible, reevaluating workloads and schedules can help alleviate some of the stress contributing to burnout. A balance between work and personal time is needed to restore energy and motivation. I know that it is not always possible to do this, financially speaking. But if you are working a lot of overtime and feeling burnt out, having a real conversation with yourself about why you are overloading yourself with shifts and if those motivations fit your physical and mental health needs right now, is needed.
Burnout is a serious and often overlooked issue for first responders. The cumulative effect of stress, trauma, and long hours can leave these professionals emotionally and physically drained, which not only impacts their job performance but also their quality of life. By recognizing the signs of burnout early, first responders have more of a chance of protecting their physical and mental health, seeking professional support, and restoring balance in their lives. Ultimately, addressing burnout is not just about improving job performance – it is about ensuring the long-term well-being of those who dedicate their lives to protecting others.