Understand the Cause and Effect of Burnout

Anyone who has listened to any podcast I'm on or seen me speak in person has heard me say, "To bring our A-game, we have to be on our A-game mentally. Burnout in first responders has been witnessed for years, but it was taboo to discuss due to the stigma of being unfit for duty. Fast forward to 2023, burnout is being discussed more often. We already know burnout is terrible, and the job can cause it, but what aspects of the job lead to burnout? More importantly, what can we do to lessen the blow of burnout, if not prevent it overall?

I created a short survey with questions about the participants' personal and work lives. There were 75 participants in the following areas: fifty-two firefighters, twelve EMS, two Law Enforcement, and nine classified as other, including 911 dispatchers, mental health crisis workers, and ER Nurses.

It is essential to highlight that all participants noted that their work has impacted their personal lives. When participants were asked what they felt the biggest morale killer was for their department, 57.3% identified it as leadership. Other factors included staffing at 20% and policies at 6.7%. Shockingly, 43.3% of individuals found that they lacked access to professional support at work. Participants were also asked if they find it difficult to go to work, which 31.1% agreed to. An overwhelming amount of individuals (64%) reported feeling underappreciated or undervalued at work. These statistics call into question how these numbers are impacting someone's livelihood. Out of the 75 participants, 64% of individuals found themselves to be more irritable or losing patience with others. We must then question how the patience of workers impacts their quality of work with others, whether colleagues or patients. 

When discussing personal lives, 29.7% of individuals reported they felt they were withdrawing from friends and family. I was curious as well if participants noticed an increase in using drugs or alcohol more frequently, which 29.3% of individuals agreed to an increase in substance use. I also proposed the question of whether individuals feel less motivated to do things they enjoy, and a shocking amount of 58.6% of individuals agreed. When individuals lose motivation for something they enjoy, their work ethic declines, often because they are too burned out to use their regular leisure activities. The word burnout holds weight to it in this line of work, but the question must be asked, "Do you feel burned out from your job?". In response to this question, 52% of individuals agreed or strongly agreed. As a leader, I questioned what departments can do to relieve some of the feelings and concerns that each individual expressed in the survey. Some responses on how to improve morale within a department included team building (26.7%), more frequent input on department policies (29.3%), and more frequent meetings with leadership (25.3%).

All three responses can prove effective, but how do you implement them? Team building is a favorite tactic of mine. What exactly is team building? Team building is an ongoing process that helps a work group evolve into a cohesive unit. The team members share expectations for accomplishing group tasks and trust, support, and respect one another's differences. A leader can hold team building on shift or off shift. One of the best techniques to do on shift is hands-on training. I've often found that morale is high when we hold department training events in my department. What about taking team building away from work? Group outings to sporting events, concerts, days on a golf course, or even a night out can boost morale. It encourages your crew/workers to socialize about things other than work, creating a more relaxing environment and allowing them to understand each other personally. 

While it's often challenging to fit in team building, more frequently due to busy schedules, calls, meetings, etc., we must find the time to avoid losing the most essential piece of our departments: our crew/workers. When individuals feel appreciated, valued, and refreshed, they are more likely to be on their A-game mentally and physically, which society relies on us for. A good leader must understand burnout and feel comfortable approaching our crew/workers and asking, "How can I support you?" or "Are you doing okay?". Sometimes, while this is not an easy question to ask, and we may not hear easy answers, it's how to ensure that workers/crew members feel listened to and supported. Overall, we must maintain the insight into how burnout affects the livelihood of our workers/members. 

Holding quarterly individual or small-scale meetings with your crew can be an easy way to maintain the insight. These meetings can often be utilized as a way to get ideas for the workplace but also to assure your firefighters, EMTs, police officers, etc., are doing okay both at work and home. Fire officers and other leaders say, "Their home life is not my concern." I can't entirely agree. The issue is not the leader's problem; however, its effect on the individual is an issue for the leader. You must ensure your employee prevents home issues from affecting decision-making on an emergency scene. Most importantly, if it affects them, take care of them; humans are allowed to have bad days and should not be punished. 

This article is just a tiny look into the effects of burnout in the workplace. Whether responding to a structure fire, heart attack victim, active shooter, answering and or dispatching 911 calls, assisting someone during a mental health crisis, or rushing patient to patient in an emergency room, our communities expect superhumans when they need help. It's our job as leaders to provide the best team for those in need and provide our first responders with the support to ensure they are physically and mentally on their A-game. I like the term superhuman. First responders are remarkable, and the mental and physical stress their bodies can handle is a super-hero quality. A better way to write it is superHUMAN, ensuring we acknowledge that even being considered "super," we are still human.

Burnout: Taking Care of Your Crew

Often perceived as machines or "super-humans," firefighters can always answer the call 24/7. Everyone always expects firefighters to be there but seldom thinks about the toll it may take on the firefighters. Short staffing, hectic schedules, and specific incidents all contribute to burnout. Sometimes as an officer, you must ensure your crew is at its best.

As the fire service leader, it's essential to notice when members of your crew or department are dealing with burnout. 

The typical symptoms of burnout include:

• A negative attitude toward others.

• A lack of engagement within the workplace.

• Exhaustion. 

So what exactly should you be looking for? Poor nutrition, loss of interest in the job, and lack of sleep are some of the most common signs of burnout. Another sign to look for would be the job performance of an individual. Firefighters are generally good at hiding feelings, with the fear of being labeled as not "tough enough" for the job. An example is a firefighter who usually works well as a team but starts freelancing and disobeying direct orders. Burnout affects the firefighter not only physically but mentally. In the mental capacity, it may cause cloudiness to your judgment, which could lead to injury or death for not only the individual but the crew and or civilians. 

You're the officer in charge, and it is your job to ensure your firefighters remain safe both on the scene and in the firehouse. If you notice one of your crew members is going through burnout, there are ways to help. Most importantly, talk to them! As the officer, pull them aside and explain that you’re seeing a change in them. Whether it be on a personal level or on the training ground. It’s also important to  let them know they're human, and feeling burnt out is ok. One downside to this is that crew members may not be receptive to a conversation like this. It can be an uncomfortable conversation to have. During this conversation the person may shut down and almost feel as if they’re being singled out. As mentioned earlier, firefighters rarely speak up for fear of criticism. During this conversation, suggest ways to cope with burnout. Some examples may be:

• Writing.

• Cooking.

• Prioritizing sleep. 

• Creating a fitness schedule. 

Among the easiest ways is to take advantage of their time off. Take a vacation, turn their phone off, and shut down from the fire service world for a few days. Doing this will allow the firefighter to reset. After all, how can we expect our firefighters to always bring their A-game if they're not in the right frame of mind?

In the United States, 88.2% of the fire service are male. You're probably saying, "Everyone knows that" It's evident if you look at any firehouse in America. However, what's not known is that approximately 84 men a week will take their own life. 75% of all suicides are male. These statistics include more than just firefighters or first responders. However, according to the National Fallen Firefighters Foundation, the number of firefighter suicides falls between 100 & 200 annually. This proves that the "macho man" mentality of firefighters and men increases due to males not usually reaching out for assistance. Regardless, having a crew member speak up about needing help will always be challenging. 

This doesn't mean you can't help in other ways. Most firehouses I've visited have bulletin boards typically filled with information for training and upcoming events. Someone may be more inclined to utilize the info if the rest of the firehouse won't know. Training boards can be a great place in the firehouse to post different foundations and hotline numbers for firefighters seeking help. 

With hectic schedules, budget cuts that reduce staffing, and the overall amount of incidents firefighters are responding to, it's more than likely as an officer; you will encounter a firefighter going through burnout. So as you move up the ranks, make sure you're looking out for yourself and your crew. Below are a few links to different organizations where you can find help or gather more information regarding burnout. 

Work Hard - Stay Safe - Live Inspired

https://www.usfa.fema.gov/blog/ig-051922.html

https://www.nextrung.org/

https://www.codegreencampaign.org/resources/

https://www.5-alarmtaskforcecorp.org/

https://paulcombsart.com

Anger Management and First Responders

Anger management. Yes, it’s the title of a movie starring Adam Sadler and Jack Nicholson, but it is also a big problem in our society. Do a Google search for “Anger Management” and you’ll get over 262,000,000 hits. Most of these sites don’t have anything to do with the movie.

Anger is a natural emotion. It can be a healthy emotion to express. In the work environment however it is a hard emotion to process. Working in a time sensitive and at times dangerous industry only increases the likelihood of anger increasing on the job. Emergencies, equipment failures, and a variety of personalities on a scene can combine to make for one very frustrating and anger-filled environment.

Left unexpressed, anger can internalize and cause physical problems. Repressed anger can come out in passive aggressive behavior, depression, or in a negative outlook of life in general.

The key is to express anger in a constructive manner. Too many individuals channel their anger in destructive ways. When I was growing up we referred to it as the “kick the dog theory.” This theory basically said a person who gets in trouble with a boss in the work place can’t voice their anger at the boss. Instead they go home and for no reason kick the dog – definitely not the way to handle anger and frustration!

If you have an encounter in the work place and feel yourself getting angry you do have options in how you respond. We can’t always control what is happening around us, but we can control our reactions to what is happening.

Your options include learning how to express your anger in a manner that does not harm yourself or another person. These options take practice.

• Count to ten. It sounds like a cliché, but there are studies to back this practice up. When we’re angry, we use the emotional side of our brain. This is where the “four letter words” reside. Taking a minute to count to ten before you speak will bring you back into the rational side of your brain. The counting method also gives us sometime to calm down and is a distraction from what we reacted to.

• Sleep on it. While related to the first suggestion, this advice applies to situations when a decision is announced and your first reaction is anger. Allowing a little time between the announcement and your reaction can help by allowing all the facts to be presented. We often get angry first and discover later our fears never materialize.

• Write out your response. Sometimes it helps to write everything down. All the things you want to say but don’t feel you can. This is the version you keep in a private place or shred later. Write down all your thoughts, including the things you’d never say out loud to someone, then move to a more rational approach. Write down why or what upset you. Then write down how you can resolve the problem (remember you can’t harm yourself or others!)

• Exercise – We often feel an an adrenaline rush along with the feeling of anger. This is related to the fight or flight response. Taking a walk, or more strenuous exercise, can help your body process the rush you felt during the encounter,

In some cases the pattern of anger has gone on for so long, outside counseling is needed to help you live a healthier life. Your friends and family will also give you clues that you need help. Taking that first step can be scary, but well worth the rewards.

If you are a member of a faith community the clergy person may be a good resource for referrals. They can also offer practices within the framework of your faith system of how to work through anger. The American Psychological Association has a very helpful information on their web site about anger management, what it is, how to deal with it and when to seek outside help.

Additional reading:

What your Anger May be Hiding

Anger Management: Understanding Anger

Science of Anger: How Gender, Age and Personality Shape This Emotion

To learn more and for more information please visit: https://dorielgriggs.com/

About the Author (via LinkedIn Profile):

After a career in various public relations and marketing positions in college and professional sports and the hospitality industry, Dorie L. Griggs attended Columbia Theological Seminary, where she earned her Master of Divinity degree in 2002.

During her final year at Columbia, Dorie developed a model of chaplaincy for journalists who cover traumatic events. She has served as a volunteer with the Dart Center for Journalism and Trauma, an organization founded by Dr. Frank Ochberg, MD. She is the Chaplain for the Roswell, GA Fire Department.

Dorie served as the Communications Manager for the nonprofit, Faith And The City, from 2002-2004. In that capacity she produced the award-winning interfaith dialogue cable TV program, Faith And The City Forum.

She is the author of a self-care advice column for newspaper journalists, One-On-One, which appeared in the e-Letter of the Southern Newspaper Publishers Association in 2003-04.

Dorie completed a year as a chaplain resident through the clinical pastoral education (CPE) program at the Atlanta VA Medical Center in June of 2015. During her time at the VA Dorie received recognition for her work on the Surgical ICU team with the DAISY Team Award. She now serves on the Professional Advisory Group for the Office of Chaplain services at the AVAMC.

In April of 2014 Dorie was named the 2014 Pioneer in Ministry Award recipient by Columbia Theological Seminary in appreciation for her ministry of presence with journalists and for her support of parents of Citadel cadets. Read more here.

Memberships and organizations past and present: Parent Committee Chair, Atlanta Citadel Club; The International Society of Traumatic Stress Studies; The Ochberg Society for Trauma Journalism; a commissioned Stephen Minister and founding chair of the Military Ministry at Roswell Presbyterian Church; she was a committee chair for the Citadel Family Association, a support group for parents with cadets at The Citadel, the Military College of South Carolina. She is entering her 26th year as a press box volunteer with the Chick-fil-A Peach Bowl in Atlanta.

Her background in traumatic stress studies as well as being a Level II graduate of the Jeff Justice Comedy Workshoppe has helped her in her role as mother to 3 children: Nelson, a 2011 graduate of The Citadel, who recently left the Army as a captain in the U.S. Army, and is now working in Dallas, TX; Taylor the family comedian and bartender; and Chelle (pronounced Shelley) the actress of the family. Dorie is married to Stanley Leary, a freelance photographer.

You can contact Dorie here: dorie@dorielgriggs.com

Too much of anything isn’t a good thing. Why rest & recovery are beneficial to firefighters

​As the old saying goes, "too much of anything isn't a good thing". In the case of firefighting, whether it be running calls, fire service skills training, fitness training for the fire service, reading or anything we do to prepare ourselves mentally and physically for the job warrants down time. Just as important is our physical preparation for the job but so is rest and recovery as equally as important. Each time we walk into the firehouse, step into the apparatus, gear up and answer the call, we are putting are bodies and minds through physical and mental exhaustion that will require rest and recovery.

Our minds need some rest to recover and also to assist with setting the right mindset to take all of these challenge's along with whatever life has in store for us. Our bodies need recovery to rebuild and strengthen our muscles and replenish energy stores in preparation for the next day's works. As we've been told many of times, firefighters are athletes and should treat themselves as such. By considering ourselves athletes, we need to know when training is becoming too much and if overtraining has occurred.

Overtraining occurs when the body has not had enough rest to recover between training session of any kind and finding the right balance between rest and work is highly important especially when the demand of the job is critical for everyone involved.

So how do you know when rest is warranted and overtraining has occurred?

1. Mentally and physically drained and sluggish

2. Muscle and joint soreness or pain

3. Decline in performance

4. Insomnia

5. Headaches

6. Lack or loss of enthusiasm

Now, here are 5 ways to rest, recover and prepare for optimal performance in and out of the firehouse.

1. Active recovery: active recovery activities, such as walking, swimming and yoga depend on the current level of fitness, fitness goals and training intensity when determining how intense these activities should be. Active recovery exertion however, should be limited to no more than 75% of typical workout level — just enough to warm up muscles, but not enough to induce fatigue. Further, active recovery is meant to complete a lower impact workout than your regular intensity. By doing so, it helps to lower heart rate, improves form and releases the endorphins usually associated with regular exercise.

2. Foam roller: rolling increases blood flow to the muscles and decreases recovery time. It could. also improve your range of motion and decrease risk of injury.

3. Stretching: Stretching will assist to increase range of motion and help to improve blood flow to muscles, which stimulates healing. A bonus to stretch is that it’s a great way to relieve stress.

4. Mindful meditation: Meditation, such as quiet relaxation and yoga, will help to decrease anxiety, improve emotional stability and decrease stress.

5. Sleep: This is critical for muscle recovery and overall performance. Most athletes (yes, we are functional athletes) need 7 to 10 hours.

The next time you’re feeling exhausted and overworked, try 1 or a few of these tips to recover and get back on the course stronger and ready to get after it.

Until next time; work hard, stay safe & live inspired.​

About the Author 

​NICHOLAS J. HIGGINS is a firefighter with 17 years in the fire service in Piscataway, NJ, a NJ State certified level 2 fire instructor, a State of New Jersey Advocate for the National Fallen Firefighter’s Foundation and is the founder/contributor of the Firehouse Tribune website. A martial arts practitioner and former collegiate athlete in baseball, Nick is also a National Exercise & Sports Trainer Association Battle Ropes Instructor, Functional Fitness Instructor and Nutrition Coach. He holds a B.S. in Accounting from Kean University, and a A.A.S in Liberal Arts - Business from Middlesex County College. Nick has spoken at the 2017 & 2018 Firehouse Expo in Nashville, TN as well as at numerous fire departments within NJ and fire service podcasts.

What Are You Telling People?

I say “Good afternoon!How are you doing?” I am stopping to getodds and ends at a supermarket. It is atypical day during the summer here in Maryland;so being inside provides a bit of relief from the heat and humidity. The cashier is who I give this standard greeting. He is tall, lanky, and young. My guess is that this is probably his Summer job. Admittedly, I ask the question about his day out of rote practice. I just heard the conversationbetween the cashier and the person before me. I already know his answer. His response?“Oh, I can't complain.” That’s not the answer he gave the other guy.

In speaking with the person just before me, this is the response I hear him say: “Man it’s hot in here. It feels good at first, but then, it’s hot again.” Now, this is a supermarket, not a court of law. I will not prosecute him for telling me one thingand another person something else. And given that he and the other person are wearing the same uniform shirt, it makes sense. He is more comfortable with a known, coworker than anunknown, customer. We all have things that bother us. We are just not up front about telling everyone about them. And that’s fine, until you aren’t fine.

Everyone has problems.Whether or not someone will talk about them is another story. Over the last few months,firefighters in nearby jurisdictions have taken their own lives.An article from CNN article last year* states “Last year (in 2017), 103 firefighters and 140 police officers committed suicide, whereas 93 firefighters and 129 officers died in the line of duty, which includes everything from being fatally shot, stabbed, drowning or dying in a car accident while on the job.” In a discussion I had shortly after that, a question was posed to me; if I had a problem, who would I tell? Who would I tell what I felt, versus what the pre-canned answer of “Oh, I can’t complain.”

There are many people better qualified than I to speak on mental health. What I give you then, is not vast knowledge, but perspective. One that focuses on just on aspect of the problem of mental health in the fire service. Many people wouldn’t know who to tell their problems to if their life depended on it. If you had a problem, who would you tell?Not just any problem, but the kind of problem that would make you question being alive. How much trust you have in another person is proportional with how much would you revel to him or her. Who do you trust enough to tell that kind of problem?

I don’t feel like fire service culture makes it easy to talk about weakness, mistakes, and problems people tend to face. In order to have a conversation on that level, there has to be a sense of closeness between 2 people. A sense of trust.Listening to the comments of the young cashier and the guy he was talking to, they are obviously closer to each other than to me. They know each other. They have history. I'm just some dude picking up some odds and ends. No need to trust me with a problem statement.

As leaders, I ask we all take a look at what we are doing to make it easy for people to talk about problems. To find the common places and build bridges of trust and safety. Part of leadership is figuring out what that is for each individual. That's a pretty tall order. I've had a fewsuccesses and many more failures throughout my entire career.I don't know that I have a set answer. I will tell you what life has taught me so far. Keep saying “Good morning! How are you doing?” If I go back to that same store on a regular basis and interact that same cashier, eventually, we will get to know each other better. Eventually, we will talk about more things. Eventually, he’ll let me know when the heat is getting to him. Eventually, he’ll trust me enough to tell me what he really feels. Relationships are a lot like planting fruit trees. It takes a while to nurture the progress, but in the end, the fruit that is produced is worth it. As a leader, make trust your everyday order of business. Make trust ordinary, and you will see extraordinary impact.   

*From <https://www.usatoday.com/story/news/2018/04/11/officers-firefighters-suicides-study/503735002/>

 About the Author

 NICK BASKERVILLE Nick has had the honor of serving in the United States Air Force for 10 years, followed by 4 years in the United States Air Force Reserves. He attained the rank of Technical Sergeant (E-6). Nick also has 18 years of fire service time, with 15 years of that being in a career department in Northern Virginia. Nick has had the opportunity to hold positions in the Company Officer's section of the Virginia Fire Chief's Association (VFCA), The Virginia Fire Officer's Academy (VFOA) staff, and as one of the IABPFF representatives to the Fire Service Occupational Cancer Alliance. Nick is one of the many trainers for Firefighter Cancer Support Network (FCSN) to offer awareness and prevention training about cancer in the fire service. Nick has the honor of being one of the many contributors for The Firehouse Tribune.