.png)
Facing critical incidents daily—like fatalities, multi-vehicle collisions, house fires, violent altercations, and all that endless paperwork attached to it - can leave lasting psychological footprints. In Canada, first responders are increasingly recognized as high-risk for mental health challenges such as PTSD, depression, and anxiety. Working as a paramedic, I’ve felt the mental toll of repeated exposure to trauma, and I’ve witnessed first hand how hard it can be to struggle silently. That's why I wanted to take a moment and talk about Mental Resilience: what it is, why it matters, and practical tools to build it.
The Canadian Context of Mental Health for First Responders
PTSD Prevalence: A 2018 study funded by the Canadian Institutes of Health Research highlighted that up to 24% of public safety personnel could screen positive for PTSD. Now, to anyone working in the services, you know as well as I do, that number is much higher.
Cumulative Trauma: It’s not always one big incident - it’s often the slow build-up of multiple tough calls. Over time, stress can become a chronic burden if not addressed. Imagine 20 years of death, dying, and all the things most never want to see. That, adds up.
Understanding Mental Resilience
Resilience isn’t about denying stress or trauma; it’s about bouncing back and becoming adaptive in a healthy way. Think of it as a mental “muscle”: with consistent practice, it grows stronger, enabling you to cope with adversity better.
Hallmarks of Resilient People: They acknowledge their feelings, seek support when needed, and adapt coping strategies where required. It’s not about being “tough” all the time; it’s about managing tough emotions productively.
Practical Tools to Build Resilience
1. Controlled Breathing & Grounding Techniques
Box Breathing:
Inhale for four counts, hold for four, exhale for four, hold for four. This helps regulate the sympathetic nervous system.
5-4-3-2-1 Grounding:
Identify 5 things you see
4 things you can touch
3 you can hear
2 you can smell
1 you can taste
This instantly centers you in the present moment.
2. After-Action Debriefs
Team or Peer Debriefs:
Many Canadian Emergency Services encourage team debriefs post-critical incident. These aren’t blame sessions but structured ways to talk about what happened, how you felt, and improvements for next time.
Personal Reflection:
If formal debriefs aren’t an option or your thing, jot down notes in a private journal, talk with your partner or a colleague or someone else in your professional circle that you trust, .
3. Professional and Peer Support
Employee Assistance Programs (EAPs):
Most Canadian public safety agencies have EAPs offering free counselling sessions or crisis lines.
Peer-Support Groups:
Chatting with colleagues who “get it” can be invaluable. Groups like the Tema Foundation in Canada focus on supporting mental health for paramedics, police, and firefighters.
4. Daily Self-Care Routines
Short Decompressing Activities:
A brisk walk, a quick gym session, or even listening to music can help your brain shift gears after a harrowing call. Find a post incident routine that works and supports your needs.
Mindfulness Apps:
Apps like Calm or Headspace offer guided meditations tailored to busy individuals. Even 5 minutes can improve focus and reduce stress hormones.
Recognizing When You Need Extra Help
Sometimes, self-help tools aren’t enough. Watch for signs like persistent nightmares, flashbacks, loss of interest in normal activities, or substance misuse. If these symptoms linger, it’s critical to reach out for professional help - be it a psychologist, a psychiatrist, or a specialized trauma counsellor. Mental health is one of those things that you have to be proactive with and not reactive with.
There is an age old saying my preceptor taught me when I was entering the field of Paramedicine as a Primary Care Paramedic.
It's okay - to be okay - with the things we see and deal with. But it's equally okay - to not be okay - with them all the same.
That stuck with me for my career. In the services there is a stigma that needs to vanish, surrounding mental health. It takes a certain soul to do the job of any First Responder - Yes, there is no denying that - but outside of the career we are all people too. The things that are seen and dealt with in the world of emergency services is alot. And its absolutely okay if you find the weight of it all a little bit heavier at times. Just remember that you don't have to carry that weight alone.
Connecting with Other Dimensions of Wellness
Shift Stress & Fatigue: If you’re not sleeping well, your mental resilience takes a hit.
Nutrition: Balanced meals can stabilize mood swings and energy levels.
Physical Health: Aches, pains, or injuries can feed into mental strain.
Remember,
Developing mental resilience is a lifelong process - one that requires a commitment to recognizing stress and then dealing with it appropriately. The job will always come with intense moments, but you can stack the deck in your favour by actively caring for your mental well-being. Lean on professional resources, peers, and personal practices. You’re not alone, and the stronger your mental fortitude, the better you can serve your community (and yourself) in the long run.
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
Comments