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A healthy emotional state helps you navigate life and relationships successfully.

Stress management, one component of emotional wellness, is particularly important for people in public safety careers.

Stress management techniques can be learned, just like a skill in a sport or at the gym, and are a critical component of navigating the challenges of daily life and the stressors of a public safety occupation. These techniques include breathing exercises, yoga, meditation, mindfulness exercises, practicing gratitude, and spiritual practices.

What is mindfulness?

The term “mindfulness” is often used when discussing stress management and self care. This is a non-judgmental, receptive mind state in which you bring  your attention to your thoughts and feelings, without trying to suppress or deny them. Mindfulness requires, however, that you do not over-identify with thoughts and feelings to avoid being consumed or caught up in negative reactivity. Instead, through practicing mindfulness, you learn to notice, acknowledge, accept, and proceed with what can be done to move towards positivity and self-compassion.

Stress management techniques

Below are some ideas to think about and include in a stress management/self-care plan:

  • Consider stress management techniques such as meditation, acupuncture, and massage therapy.
  • Recognize and heed early warning signs for stress reactions.
  • Reconnect, or maintain contact and connection with family and primary social supports.
  • Draw upon your spirituality and personal beliefs.
  • Continue normal leisure activities. Stay involved with hobbies and interests.
  • Take regular breaks whenever you experience troubling incidents and after each work shift. Use time off to decompress and recharge (e.g., get a good meal, watch TV, exercise, read a novel, listen to music, take a bath, talk to family).
  • Take advantage of workplace counseling/wellness options.
  • Avoid using alcohol, tobacco, or drugs to cope with stress.
  • Eat regular, nutritious meals and stay hydrated.
  • Practice relaxation techniques such as deep breathing and gentle stretching.
  • Get adequate sleep and rest, especially during longer shifts or assignments.
  • Get physical exercise.
  • Set task priority levels with realistic work plans.
  • Pace self between low and high-stress activities.
  • Talk about emotions and reactions with coworkers during appropriate times.
  • Be aware of emotional reactions and the importance of team and supervisor support.

Your next step

—Offering stress management learning opportunities through webinars, seminars and/or as in-service training reinforces the importance of incorporating stress management techniques into a wellness routine.