It can be challenging to define burnout. Not considered to be a medical condition, the definition of burnout, as stated by the APA Dictionary of Psychology, is “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”

What is burnout?

Typically, burnout is brought on by drawn out or chronic stress, resulting in mental, physical or emotional fatigue. You know that it is happening when you experience emotional exhaustion, feel overwhelmed and are not able to handle ongoing responsibilities. Consider all of those responsibilities that you have in your personal and professional life. Although issues at work are the primary cause, it can also affect other facets of life including parenting, caring for others, and intimate relationships.

Burnout is a type of fatigue brought on by a constant feeling of being overwhelmed. It can occur when you are emotionally depleted, overburdened, and unable to keep up with life’s daily demands. Burnout has a detrimental impact on all aspects of life, affecting your home, job, and social life. It can drain your energy, leaving you feeling like you have nothing left to give.

Is it burnout or stress?

Stress is a normal reaction to regular or unusual stresses. It can occasionally last for a prolonged period and develop into a chronic condition. Burnout could result from this, although not necessarily. Being under constant stress doesn’t necessarily indicate that a person is being burned out.

People who lead stressful lives may experience enormous strain to the point of feeling drained, burned out, and not able to cope. Mental, physical and emotional difficulties might also be caused by stress at work. Possible contributing factors include feeling constantly overworked, continually dealing with deadlines, or having disputes with coworkers. A strong commitment to the job to the point of disregarding their own needs can also be to blame.

Many people use the words “stress” and “burnout” interchangeably. Although they can be similar, there are some significant differences. For example, stress related to a specific incident is something we all experience occasionally in life.

In contrast, burnout is a reaction to prolonged, extreme stress and results in a person feeling emotionally and physically exhausted, disillusioned, disengaged, and less effective. Burnout can lead to mental health problems including severe depression if it is not treated.

Burnout is the result of unmanaged and accumulated stress over time. Consider burnout to be the bigger, meaner big brother of stress. Generally, burnout needs stress to be present, but stress can exist without being burned out.

How is burnout different from depression?

Depression has some of the same symptoms of burnout, including fatigue, being despondent, and poor performance. Depression frequently manifests as a low sense of self-worth, feeling hopeless, and having suicidal thoughts. These are not considered to be the normal signs of burnout. Depression does not always accompany burnout. However, burnout may make someone more susceptible to developing depression.

Are you at risk for burnout?

Let’s take a reality check. Some predictors of burnout are if you:

• Feel as though you never have a good day
• Share an opinion that what you are doing is not worth the effort
• Suffer consistently by being too tired to do anything
• Consider the tasks you have to complete at work are mind-numbingly boring or overwhelming
• Think that nothing you do is worthwhile
• Sense that no one appreciates all the work that you do
• Are experiencing a loss of motivation

Burnout symptoms

It’s no secret that getting out of bed in the morning is not the easiest task of the day. Most of us experience days when we struggle to get out of bed. Although your pillow may be filled with down and your comforter is warm and cuddly, the effort could be due to being overwhelmed or unappreciated, whether at home or at work.

Burnout develops gradually. Like obesity, vision problems or back aches, it can take time to develop as it slowly sneaks up on you. At first, the symptoms and signs are minimal, but they get worse over time.

Consider the early signs as warnings indicating something is wrong and has to be remedied. You can avoid a serious breakdown if you pay attention and properly manage your stress. Ignoring the signs can lead to burn out.

Emotional symptoms

• Feeling of failure and insecurity
• Feeling defeated, stuck, and helpless
• Feeling alone and detached from everything
• No motivation
• A more pessimistic and cynical view
• Diminished sense of accomplishment and life satisfaction

Your emotional wellbeing can be impacted contributing to an increased likelihood for depression, anger, irritability and anxiety.

Physical symptoms

• Most of the time feeling worn out and exhausted
• Sick often, weakened immunity
• Pain in muscles, recurring headaches
• Change in eating habit
• Change in sleeping habits that bring about fatigue

 Physical wellness is impacted by burnout due to the excessive stress in your body. Your physical wellbeing can be impacted contributing to an increased likelihood for heart disease, high blood pressure, type 2 diabetes, respiratory issues, and likelihood for death before age 45.

Cognitive symptoms

• Difficulty paying attention when someone speaks
• Difficulty concentrating on a task
• Impaired short-term memory
• Impaired judgement

Your cognitive wellbeing can be impacted contributing to an increased likelihood for making mistakes at work and poor motor coordination.

Behavioral symptoms

• Withdrawing from personal and professional obligations
• Excluding significant others from your life
• Putting things off or taking longer to do them
• Using coping mechanisms like alcohol, drugs, or food
• Taking frustration and anger out on others
• Not going to work or working shorter hours

Your behavioral or social wellbeing can be impacted contributing to an increased likelihood for alcohol or substance abuse, isolation from friends and family, irresponsibility with finances, anger towards family members and inability to fulfill responsibilities. Professionally, you may experience a loss of job satisfaction, an inability to do your job well, or withdraw from colleagues.

How to Recover from Burnout

We have another article on this site that covers ways to recover from burnout when you are exhibiting some of the symptoms mentioned above. Briefly, they include:

• Addressing your mental health
• Taking breaks throughout the day, especially when you are at work
• Exercise on a regular basis
• Find things to do that you enjoy

It is possible to recover from burnout, even though you may feel completely overwhelmed. It takes some effort and planning to create healthy habits, a good daily routine, and maintain boundaries so that you can be successful both at work and in your personal life.

Many organizational leaders today are eagerly talking about learning goal setting for building resilience in themselves and their employees. According to Seijts and Latham (2012), goals establish a safety zone for creating new, promising ideas for taking positive action. My FABULOUS Transformation Framework for Fostering Resilience helps leaders take positive action to achieve their learning goal of increasing employee wellbeing. My framework puts a leader’s strengths into practice and helps them set their learning goals, which improves their organizational wellness leadership skills.

When leaders share this goal methodology with their staff, employee wellbeing is enhanced. They may be facing several challenges (e.g., lowered productivity, retention) that are impacting the company. Having FABULOUS goals is a critical step in mitigating the impact of job burnout, compassion fatigue, and vicarious trauma on employee wellbeing.

The FABULOUS goal methodology is a plan that builds personal resilience in leaders by focusing on their healthy habits and outcome behaviors. A business goal is a leadership tool that focuses on a final desired state for each employee. As you share your goals and influence those who report to you, make sure that the goal aligns with your employees’ core values. Communicate your goal and be transparent about your own issues regarding work-life balance, wellbeing, and resilience.

FABULOUS Goal Setting in the Workplace

With that in mind, here are eight pillars of FABULOUS goal setting: Flexibility, Attitude, Boundaries, United, Laughter, Optimism, Understanding job satisfaction, and Self-compassion.

1. Flexibility: a realistic and attainable goal can trigger your brain’s reward system, which can bring about resilience. Brainstorm ways to reframe your thinking to achieve your goal to lessen burnout and build personal resilience.
2.  Attitude: explore a mindset of looking past your bias, fears, and self-sabotaging habits while maintaining a positive attitude enhances your ability to achieve your learning goal.
3.  Boundaries: keep healthy boundaries to achieve your learning goal.
4.  United: overcoming compassion fatigue and vicarious trauma together.
5.  Laughter: incorporate a sense of humor into your ongoing practices from learning goal setting to accountability.
6.  Optimism: remain hopeful and have confidence in your ability to achieve your goal.
7.  Understanding job satisfaction: recognize how your goals help you to be fulfilled at work.
8.  Self-compassion: if you get frustrated with task complexity, obstacles, and mistakes, be kind to yourself. You are not the only leader who struggles with achieving a goal.

According to Callander (2020), a business goal is a desired final state that accomplishes business ambitions. Whether the learning goal is building resilience at work or increasing employee wellbeing, stay goal driven as you gather information, gain knowledge, and acquire the skills to pass along to your employees. Moreover, anticipate problems and possible detrimental effects when setting goals (Oettingen, Wittchen, & Gollwitzer, 2013).

 

Goal setting is a process of planning and action to manage any problems related to burnout and building resilience that come up. So, keep in mind these points:

• Write down the number of ideas I need to acquire or develop to accomplish the task effectively (Locke & Latham, 2002).
• Have a high commitment to my learning goal for it to be effective in increasing my performance (Latham & Seijts, 2016).
• While I plan my goal, I may get negative feedback and become frustrated as I search for task relevant information (Seijts et al., 2013).

Focus on actions that help your staff

By incorporating the FABULOUS Framework for Wellness into your goal setting, you create a new process that removes barriers to achieving work-life balance and employee wellbeing. The goal of mitigating burnout begins with a constructive action step: focusing on a FABULOUS action plan to achieve career resilience.

References

Callander, J.S. (2020) Business Goal Setting (BGS) bridging strategy and organisational behaviour; as part of strategy development, what elements of business goal setting contribute to employee intellectual buy-in? A multiple case-based study. University of Southampton, Doctoral Thesis.

Swann, C., Rosenbaum, S.,  Lawrence, A., Vella, S.A., McEwan, D. & Ekkekakis, P. (2021) Updating goal-setting theory in physical activity promotion: a critical conceptual review, Health Psychology Review, 15:1, 34-50, DOI: 10. 1080/17437199.2019.1706616.

Oettingen, G., Wittchen, M., & Gollwitzer, P. (2013). Regulating goal pursuit through mental contrasting with implementation intentions. In E. A. Locke, & G. P. Latham (Eds.), New developments in goal setting and task performance (pp. 523–548). NY: Routledge.

Seijts, G. H., Latham, G. P., & Woodwark, M. (2013). Learning goals: A qualitative and quantitative review. In E. A. Locke, & G. P. Latham (Eds.), New developments in goal setting and task performance (pp. 195–212).  NY: Routledge.

Seijts, G. H., & Latham, G. P. (2012). Knowing when to set learning versus performance goals. Organizational Dynamics, 1(41), 1–6. doi: 10.1016/j.orgdyn.2011.12.001.

Fostering self-compassion in a vicarious trauma-informed workplace

To create a supportive work environment that recognizes the impact of vicarious trauma and promotes self-compassion, organizations should adopt practices aligned with core values and prioritize employee well-being in the workplace. These initiatives encourage trauma-informed self-care strategies, improving morale, enhancing employee satisfaction, boosting productivity, lowering healthcare costs, and increasing job satisfaction. Such practices also lead to reduced absenteeism and better employee retention.

Self-Compassion in the workplace

Employees dealing with vicarious trauma can greatly benefit from practicing self-compassion, offering themselves the same kindness, empathy, and understanding that they would extend to a friend in distress (Neff & Davidson, 2016). This practice helps alleviate emotions like depression, anxiety, isolation, and shame (Braehler & Neff, 2020). It empowers individuals to care for themselves during times of personal difficulty, setbacks, or failures (Warren et al., 2016). By embracing this approach, individuals can learn from challenges and maintain a positive outlook toward themselves despite imperfections (Kemper et al., 2019). It also supports managing self-critical thoughts (Gilbert, 2014) and fosters healthier responses to stressful situations, such as failure and feelings of inadequacy (Nazari et al., 2024).

Key elements of self-compassion

According to Kristin Neff (2023), self-compassion is built upon six fundamental elements that enable individuals to navigate suffering caused by personal challenges or shortcomings:

1. Self-kindness: Showing tolerance towards one’s own feelings without self-criticism.
2. Common humanity: Understanding that difficulties and mistakes are a shared part of the human experience.
3. Mindfulness: Facing painful emotions directly, instead of avoiding them or becoming overwhelmed.
4. Reduced self-judgment: Minimizing harsh self-criticism and fostering a more compassionate view of oneself.
5. Connection to others: Recognizing that everyone faces similar struggles, reducing feelings of isolation.
6. Balanced perspective: Maintaining emotional balance and avoiding excessive focus on negative experiences.

These core elements help individuals manage the emotional impact of vicarious trauma in a healthier and more balanced way.

Advantages of practicing self-compassion

Research has shown that self-compassion is a strong predictor of psychological well-being (Gilbert & Irons, 2005; Leary et al., 2007). Some of the notable benefits include:

1. Improved Mental and Cognitive Health: Self-compassion boosts cognitive function and mental well-being (Zessin et al., 2015).
2. Positive Body Image and Eating Habits: It is linked to healthier eating behaviors and fewer concerns about body image (Turk & Waller, 2020).
3. Better Physical Health: People who practice self-compassion often report lower stress levels and engage in more health-promoting behaviors (Homan & Sirois, 2017). Studies suggest it can reduce inflammation and improve immune function (Bellosta-Batalla et al., 2018; Phillips & Hine, 2021).
4. Reduced Burnout in Healthcare: Self-compassion has a significant impact on lowering burnout rates in healthcare professionals, outweighing factors like social or demographic differences (Nazari et al., 2024). Healthcare workers who practice self-compassion tend to experience less burnout (Vaillancourt & Wasylkiw, 2020).
5. Protection Against Compassion Fatigue and Emotional Labor: Self-compassion helps prevent compassion fatigue and emotional exhaustion (Chu, 2024).
6. Preservation of Self-Image: It safeguards self-esteem during challenging situations (Choi et al., 2014).

Overall, self-compassion promotes resilience and well-being across mental, physical, and professional domains. It also plays a key role in helping individuals recover from moral distress—when one witnesses or participates in actions that conflict with their values (Rubel & Palamara, 2023).

Research shows the benefits

Research consistently shows that practicing self-compassion brings numerous benefits to overall well-being. Individuals who are self-compassionate often experience lower levels of stress, anxiety, and depression, as they are better equipped to manage these negative emotions. This approach also fosters greater emotional resilience, enabling people to handle challenges more effectively. Additionally, self-compassion enhances one’s ability to connect positively with others, leading to stronger, more empathetic relationships. It also increases motivation for self-growth, encouraging individuals to learn from their experiences. Ultimately, those who practice self-compassion report higher life satisfaction and face fewer issues with compassion fatigue and mental health challenges like depression and anxiety. (Galiana et al., 2022; Brown et al., 2021; Cleare et al., 2019; Ferrari et al., 2019; MacBeth & Gumley, 2012; McArthur et al., 2-17; Shattell & Johnson, 2018; Macbeth & Gumley, 2012; Terry & Leary, 2011; Allen et al., 2010).

Conclusion

Creating a workplace that encourages self-compassion and recognizes the effects of vicarious trauma is essential for employee well-being. Implementing trauma-informed practices that support self-compassion can greatly benefit employees, leading to improved resilience, lower stress levels, and healthier work dynamics.

Promoting Self-Compassion and Suicide Prevention in a Vicarious Trauma-Informed Workplace

Suicide remains a critical global health concern, demanding accessible interventions to safeguard those working with those who are traumatized, grieving, or struggling with a crisis in their life. Exposure to vicarious trauma is a reality for police, firefighters, emergency personnel, mental health professionals, and social workers, potentially leading to symptoms mirroring those they assist.

First responders and helping professionals have the opportunity to develop internal resources that can help them manage suicidal thoughts. These professionals may have feelings of thwarted belongingness—where they feel disconnected and don’t belong—and perceived burdensomeness—feeling like a burden or liability—both of which are strongly linked to suicidality. The research underscores that low self-compassion exacerbates these factors, highlighting the potential for enhancing self-compassion to reduce the risk of suicide (Bianchini & Bodell, 2024).

Professionals can develop symptoms similar to those they help, such as anxiety, hopelessness, isolation, low self-esteem, and depressive symptoms, all of which are associated with suicidal thinking. However, individuals with high levels of anxiety and depression and who practice self-compassion are less likely to engage in suicidal behaviors (Kelliher-Rabon et al., 2018). Self-compassion mediates the link between negative affect and suicidal ideation (Hasking et al., 2019). A vicarious, trauma-informed workplace acknowledges these challenges and the need to support these professionals.

Can self-compassion be the difference between life and death?

Self-compassion involves directing kindness inwardly. It is a crucial aspect of addressing suicide risk among first responders and helping professionals. It can be nurtured through internal resources that empower them to navigate challenges with self-kindness and understanding. So, what are these internal resources? Alongside resilience, creativity, problem-solving skills, mindfulness, self-awareness, and a positive outlook, several other internal resources contribute to fostering self-compassion:

1. Coping Strategies: Techniques like relaxation, emotional regulation, and seeking social support can help manage difficult emotions.
2. Spirituality: beliefs and practices that foster self-acceptance during tough times.
3. Adaptability: Being open to change enhances perspective and supports self-compassion amidst challenges.
4. Sense of Purpose: Clarity in life’s meaning strengthens resilience and sustains self-compassion through setbacks.
5. Emotional Intelligence: Understanding and empathizing with difficult emotions aids in responding to challenges with self-compassion.
6. Appreciating Social Support: Strong relationships bolster feelings of connection and support.
7. Prioritizing Physical Health: Exercise, rest, and nutrition bolster mental well-being, facilitating self-compassionate responses to challenges.

Best Practices for Fostering a Self-Compassionate Workplace

Although there are various strategies to prevent suicide among professionals, agencies and organizations can implement these practices:

• Cultural Shifts: Foster a workplace culture that prioritizes wellness and emotional well-being.
• Leadership Responsibilities: Equip leaders with skills to model and support self-compassionate behaviors among supervisors and teams.
• Peer Trust: Cultivate trust and collaboration among team members to create a supportive environment.
• Holistic Approach: Embrace holistic self-care strategies encompassing mental, emotional, and physical well-being organization-wide.

Challenges in Vicarious Trauma Prevention Efforts

As a keynote speaker and trainer on compassion fatigue and vicarious trauma, I have learned much from the attendees of my programs. Here are the challenges that they bring up regarding their efforts to prevent vicarious trauma in the workplace:

• Insufficient prioritization of vicarious trauma-informed practices in workplace culture.
• Lack of clear guidelines on stress reduction strategies and protective factors.
• Limited financial resources are allocated for vicarious trauma-informed training and support.
• High turnover rates necessitate frequent vicarious trauma training.
• Employees’ inadequate self-care skills and uncertainty about where to seek help.
• The emotional strain is heightened by current events and societal issues.

In conclusion, creating a workplace that embraces self-compassion involves addressing challenges in vicarious trauma prevention and implementing comprehensive strategies that support employee well-being at every level of the organization.

When your grief takes on a distinctively spiritual or religious hue, it becomes crucial to acknowledge and understand the unique contours it assumes. Identifying the presence of religious or spiritual reactions serves as a gateway to implementing personalized intervention strategies, offering solace, purpose, and fortitude. In the following exploration, we delve into a spectrum of compassionate approaches crafted to assist you in preserving your spiritual connection while gracefully maneuvering the intricate tapestry of grief. Embrace and nurture your spiritual resilience by contemplating the adoption of the following strategies.

Strategies for Nurturing Spiritual Resilience

• Meaning Making. Engaging in the art of storytelling serves as a powerful tool for crafting a self-narrative that weaves meaning into the fabric of loss. By sharing your story, you can embark on a journey of self-discovery, challenging and reshaping assumptions about the world and your place in it.
• Values and Beliefs Anchoring. Grounding yourself in core values provides a stable foundation during times of upheaval. By nurturing this connection, you can find strength and guidance, allowing your spiritual beliefs to serve as a compass through the challenging terrain of grief.
• Create a Ritual. Simple yet profound rituals or religious practices, such as lighting a candle in memory of the departed, offer a tangible means of expressing love and remembrance. These acts become symbolic bridges that connect the earthly realm with the spiritual, fostering a sense of continuity and connection.
• Cultural Self-Identity Exploration. Delving into our cultural background, be it ethnicity, nationality, faith, race, or history, unveils a rich tapestry of bereavement practices. Embracing these cultural elements can bring comfort and a sense of belonging during times of sorrow.
• Prayer for Strength. Maintaining an intimate relationship with a higher power through prayer provides a sanctuary for solace. In moments of vulnerability, the act of prayer becomes a conduit for seeking strength and finding peace in the divine connection.
• Generosity and Charity. Expressing generosity by making a charitable donation in honor of your loved one channels grief into positive action. This act not only honors their memory, but also contributes to a greater good, fostering a sense of purpose.
• Continued Bond. Sustaining a spiritual connection with the departed involves reflecting on the wisdom they imparted. Considering the advice they would give and the values they cherished provides a guiding light through the labyrinth of grief.

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• Anticipating a Death Anniversary. Acknowledging and preparing for anniversary reactions involves crafting a thoughtful plan weeks in advance. Spend this time in spiritual connection with the person who died to navigate the anniversary with grace and intention.
• Meditation and Mindfulness Practices. Engaging in meditation and mindfulness cultivates a focused awareness of the present moment, allowing you to gain control over your thoughts and find respite amidst the chaos of grief.
• Guided Imagery for Healing. Leveraging the power of imagination, the Palette of Grief® guided imagery exercise becomes a therapeutic tool for processing grief. Creating a calming mental landscape provides a space for reflection and healing.
• Sustaining Hope. Recognizing that the permanence of separation may feel overwhelming, reaching out for support becomes crucial. In moments of hopelessness or intense grief, calling a crisis line, such as 988, provides a lifeline to compassionate assistance.

In essence, there exist various effective ways to cope with religious and spiritual grief reactions. Engaging in the process of meaning-making, anchoring oneself in personal values and beliefs, establishing meaningful rituals, exploring cultural self-identity, seeking strength through prayer, practicing generosity and charity—all contribute to a holistic approach. Additionally, maintaining the bond with your loved one, anticipating and acknowledging death anniversaries, incorporating meditation and mindfulness practices, and employing guided imagery for healing are valuable strategies. Importantly, sustaining a sense of hope throughout the grieving journey proves to be a resilient and affirming approach for the bereaved person.

Managing Behavioral Reactions

Grieving is an intricate journey, and when behavioral reactions take center stage, understanding them as a form of communication is key. Behavioral reactions are a language of their own, expressing the intricate nuances of grief. As you recognize the potential for behavioral reactions to become unhealthy coping mechanisms to process grief, consider any of the following strategies:

• Facing Reminders. Transform avoidance into empowerment by proactively facing reminders of the loss. Create a structured schedule to gradually confront and process the emotions associated with different triggers. Emphasize the importance of reconnecting with family, friends, and the community for support.
• Linking Items. Harness the therapeutic power of belongings by displaying or sharing certain items associated with the person who died. Wearing a sentimental item can serve as a tangible and comforting connection, aiding in the grief process.
• Accepting Support. Recognize the significance of connection and safety when you are grieving. Overcome feelings of loneliness by leaning on loved ones, friends, and professional support. Attend a bereavement support group or consider seeking guidance from a grief counselor.
• Ignoring Support. Some people do not know what to say and say the wrong thing. They offer misinformation about grief, are uncomfortable talking about feelings, or want you to get over it. Acknowledge that some individuals may struggle with expressing empathy or providing meaningful support. Encourage open communication about feelings and educate others on effective ways to offer comfort.

• Spend Time at an Animal Shelter. Volunteer at an animal shelter as a therapeutic outlet to walk a dog or socialize a kitten. Channeling your energy into helping animals can provide a positive and uplifting experience.
• Honor the Person Who Has Died. Commemorate your loved one’s birthday with acts of kindness, such as volunteering or creating a scholarship fund in their name. Engage in volunteer work to foster a sense of connection and purpose.
• Memory Quilt. Transform cherished clothing items into a tangible memory quilt, waving together fabric such as t-shirts, jerseys, and jeans. Creating a physical representation of memories can be a comforting and creative outlet.
•  Prioritize Emotional Self-Care. Cultivate self-awareness in nourishing your body and mind. Engage in activities such as enjoying a healthy meal, getting a massage, or immersing yourself in soothing music.
•  Avoid Addictions. Recognize the importance of seeking professional help when negative coping mechanisms, such as alcohol, drug use, overspending, or binge eating become a concern. Prioritize healthier alternatives to manage emotional pain.
•  Create a Memory Jar. Foster a sense of shared remembrance by inviting others to contribute your cherished memories. The memory jar serves as a heartfelt reminder, allowing you to revisit uplifting moments whenever needed.

Managing behavioral grief reactions involves fostering communication, promoting self-awareness, encouraging healthy outlets, seeking professional support from a mental health professional, and prioritizing self-care. By combining these strategies, individuals can navigate the complex terrain of grief with greater understanding and resilience.

Managing Physical Reactions

Physical reactions can significantly influence your overall well-being. Targeted interventions become essential to address the physical facets of grief. The following practical guidance offers a roadmap for you during those poignant moments when your body’s natural response to loss impacts your physical health. At the forefront of these strategies is the paramount importance of prioritizing self-care. Recognizing and attending to your body’s needs during the grieving process forms the cornerstone of holistic well-being.

• Pursue Interests. You may have difficulty moving on. It is difficult to think about the future without them. If you are unable to plan, make sure that you are engaging in regular activities.
• Get More Physical Activity. Harness the healing power of movement by incorporating physical activities like walking or exercising. Identify personal motivations for engaging in physical activity as a means of processing and channeling
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• Relaxation Skills. Alleviate bodily tension through relaxation techniques such as breathing exercises or yoga. Cultivate a mindful awareness of your body’s responses and actively work towards physical relaxation.
• Moments of Awe. Foster emotional well-being by connecting with the beauty in your surroundings. Step outside to appreciate the sky, clouds, stars, trees, or the soothing presence of flowing water. Capture the beauty of nature through photography, creating tangible reminders of awe-inspiring moments.
• Maintain a Garden. Establish a memorial garden or plant a tree in honor of your loved one. Gardening provides a therapeutic outlet and a tangible way to nurture living symbols of remembrance.
• Do Something Creative. Channel grief into creative expression by embarking on art projects like memory boxes or collages. Draw an outline of your body, marking areas where you feel the impact of grief, and share this visual representation with a trusted friend.
• Go to the Doctor. Prioritize your overall health by seeking professional medical guidance when intense grief begins to manifest physically, including loss of appetite. Physical problems linked to the grieving process may impact your well-being, and timely medical attention can prevent long-term health issues.

Strategies for emotional pain

When intense grief and emotional pain is too much to manage around the holidays, consider any of the following strategies:

• Metaphors. Use a metaphor analogy to describe your experience. These statements can help you describe the intensity of your loss.
• Discover the Power of Writing: Write about your thoughts and feelings in a journal. Write poetry or a letter to the person who died. Keep a grief diary where you monitor your range of emotions, feelings and the points in the day when grief was at its highest intensity. As you review past entries, see how you have processed and integrated painful emotions and how your loss narrative has changed over time.

• Potential Stressors and Triggers. Be self-aware of those things (e.g., objects, sounds, smells) that spark a negative reaction. Be aware of your motivations for managing triggers. With repeated exposure as you confront the reminder, the intensity will lessen.
• Self-Regulation. To calm yourself down, focus on adjusting your temperature just like it was a thermostat. Focus on reducing the intensity and the frequency of an impulse. Pay attention to the way that you talk to yourself.
• Maintain Boundaries. Identify your motivations for maintaining limits when others expect too much. Learn to say no in order not to be overwhelmed and regulate your mental health.
• Keep Your Sense of Humor. Laughter is a coping mechanism when going through the grieving process. Humor is emotion-focused coping. Humor can alleviate stress in the moment. Share a funny story about the person who died, but don’t make joke about yourself or use humor to aggressively hurt others.
• Self-Compassion. Kristen Neff’s concept explores ways to be self-compassionate. Be kind to yourself as no one is perfect. Other people grieve too. Keep it all in perspective. Although you feel guilty or believe you made a mistake, give yourself a break.

Strategies for intense thoughts

When intense thoughts are too much to manage, consider these strategies:

• Flexibility. Use mental energy. Although it is not easy to shift your attention when strong feelings of grief rob you of your energy, control your thinking by contemplating solutions to the problem. To support emotional resilience, change your thinking about what is going on in the moment. Accept what is. Contemplate alternative views, and adapt accordingly. Incorporate flexibility into your day by playing a board game or doing a puzzle.
• Attitude of Gratitude. You approach grief a certain way whether you have a negative or positive view. Your response to loss is based on your goals, values, and perceptions about your world and past experiences. To change your attitude, focus on your motivations for remaining grateful. Make a list of things you feel grateful for having in your life.
• Realistic Optimism. Realizing that you can’t change what happened, you see things as they are. Although it is not what you want, you are trying your best. Where realism is your view of the facts related to loss, optimism is your confidence to handle the challenges you face.
• Learning. Read books and articles about grief and bereavement. Listen to podcasts about coping with life stressors.
• Stay Motivated. Consider your best interests and what motivates you as you match your goals for the day. Without motivation, it is difficult to act.
• Identification. You may have an unclear sense of who you are which can cause identity disruption. If you no longer have a role in the relationship, you can have an unclear sense of self. If you have thoughts that a part of yourself has died along with the deceased person, consider who you are now and how your identity continues to intertwine with them in your everyday life.
• Cognitive Reframing. Interrupt your harsh self-narrative. Challenge negative thoughts. Replace them and the words you use to describe your feelings of loss with positive ones: “I’m alone in my grief” becomes “I’m not alone; others are grieving too.”
• Managing Intrusive Thoughts. Be self-aware of negative thoughts. Identify your motivations for problem-solving to increase the ability to manage reactions. If you think, “My life is empty without them,” then your feelings will likely reflect that thought. Separating thoughts from intense emotions is challenging. Explore ways to manage your thoughts, especially when your mind is racing, you feel preoccupied, or confused. If after a long period of time, you have a marked sense of disbelief and cannot accept that the person is dead, consider what you are avoiding.
• Reconstruction. Perhaps you’re hearing negative messages in your head like, “I should be getting more done” or “I should be better by now.” Notice thoughts that create a negative feeling. Some thoughts – like despair and emptiness – are hard to tolerate and lead to uncomfortable feelings. Change the way you think by reconstructing these messages into, “It’s OK to feel whatever I’m feeling because there’s no set-in-stone way to feel when grieving.”
• Goal Setting and Time Management. Be accountable for a realistic short-term achievement. Prioritize what is important. Consistently reflect on what needs to be done to achieve your goal.

International Stress Awareness Day is the first Wednesday in November

Would you recommend your profession to others? High stress occupations are EMT, 911 operators, military, medical, firefighters, and police officers. No matter what your job is, your reaction to stress is a risk factor for the development of depression. Mental strain can make you feel unsafe both at work and at home. If you are a first responder, you know what the impact of stress feels like.

Stress, Pressure, and Anxiety

Stress is excessive pressure in your body. It builds up psychologically, physiologically, and behaviorally. As a first responder, you’re always under pressure. You chose a career that has moments of extreme stress. Although you try to find healthy ways to manage it, you may be stress eating, drinking too much, or isolating yourself. It may be impacting your marriage and the relationship you have with your children.

Perhaps you’re anxious. Anxiety is a feeling of tension and worry. You wind up feeling tired, shaky, and having palpitations. Although palpitations are usually harmless, they can cause you to feel constantly edge. You worry when you already have enough things to worry about. If your anxiety doesn’t go away, it can become an anxiety disorder and affect your physical health.

Causes of First Responder Stress

Imagine that you are in a room with other first responders. I ask you what is causing your stress. You raise your hand and tell me that your stress is due to, “financial issues, longer shifts, and an unhealthy relationship with your supervisor.” I then ask if your supervisor is in the room. You might be thinking about a million things at the same time, “poor management, a supervisor’s discipline style, workplace discrimination, being second guessed, frequent criticism, sexual harassment, lack recognition, denials of requested days off, or issues with confidentiality.”

Suppose the person sitting next to you raises their hand and says, “exposure to violence and personal injury.” Someone else shouts out, “organizational practices, bureaucracy, work schedules like long hours, shiftwork, night shift, and excessive overtime.” You might hear another first responder state, “dangerous job risks, violent confrontations with the public, or the possibility of being injured.”

I could imagine hearing someone reveal, “trauma, the way my body feels after a critical incident, serious accident, or when I’m exposed to suffering.” Maybe somebody would say, “co-worker relations or a lack of peer support.” Conceivably, with a smile, you could raise your hand again and share Reba McEntire’s quote, “To thrive in life, you need three bones. A wishbone. A backbone. And a funny bone.”  I’d chime in at that point and talk about having a sense of humor and gallows humor. A good laugh is a stress reliever. You can manage the symptoms of stress with humor!

Work-Family Synergy

Work-family conflict causes signs of stress within the family. Perhaps someone would raise their hand and mention, “being a single parent, last minute plan cancellation, and being absent from family functions.” Someone feeling brave at that point may add, “marital difficulties, a disrupted family life, my family feeling stigma, and having a second job.”

Acute Stress

Acute stress is a fleeting emotional or physical stress response immediately felt after an overwhelming event. Symptoms can happen minutes or even hours later. Acute stress is usually short-term, lasting less than a month. Symptoms can include intrusive memories, uncontrolled anger, irritability, elevated heart rate, difficulty breathing, sweating, headache, chest, neck, stomach, and jaw pain, nausea, and feeling numb. Acute stress can become episodic acute stress due to the frequency of symptoms. For the most part, symptoms may be due to daily unreasonable demands or not having the resources to get the job done.

Chronic Stress

Although acute stress goes away quickly, that is not the case with chronic stress due to unending stressful situations at work. Absenteeism, turnover, alcohol abuse, sleep disorders, and suicide are huge problems. Symptoms linked to chronic or long-term stress include cardiovascular disease, such as high blood pressure, heart attack, and stroke. You might be on autopilot and not even realize the hold that chronic stress has on you.

 Advice to Leaders

First responders are dealing with personal issues, adverse childhood experiences that have never been managed, financial problems, failing marriages, unhealthy coping, and sleep issues. Departments and EAPs can update their agency policies on wellness while identifying best practices programs on safety and wellness. They need to ensure that any clinician recommended to provide mental health support is qualified to support a first responder. These clinicians need to understand unique first responder job-related stressors, the ways that they deal with them, and interventions that work specifically for them.

Jane Wagner said, “reality is the leading cause of stress for those in touch with it.” It’s time to get real and in touch with ways to manage stress. Many first responders have said to me that they are just doing their job. If that’s the case, they need to just find healthy ways to manage the stressors related to their job. It’s time to take control back. I recommend that you put your strengths into practice, live your values, make meaning of your role, and be grateful for what you can do serving others. Whether you speak to a peer, your spouse, or call 988, the bottom line is that you don’t have to struggle alone. Although International Stress Awareness Day is the first Wednesday in November, for all first responders, such as those who are Living Blue, it needs to be every day.