Being a first responder means that you have to be alert and prepared most of the time. Your job comes with a high amount of stress, and your success depends on how well you cope with that stress. It is important to use your free time to decompress from the demands of your job. The suggestions below are meant to help you unwind from a tough day in order to gear up for the next.
1. Exercise
It may seem counterproductive since your job is often physically demanding, but exercise is one of the best ways to relieve stress. Exercise releases endorphins, which are your brain's natural mood enhancers. You do not need to run 5 miles. Any amount of physical activity will get your blood pumping and send the message to your brain to release those stress-relieving chemicals. All it takes is a walk around the block or a quick yoga session.
2. Read
There is nothing more relaxing than curling up with a good book. Neuropsychologists with the University of Sussex claimed that reading can reduce stress levels by up to 68 percent. This is because your focus is shifted from your stress to the writing. So, it does not matter if you prefer fiction or nonfiction. Just crack the spine and let your mind drift into the story.
3. Unplug
Technology may seem like a good way to unwind, but in fact, it can increase your stress levels. When you are off duty, spend 15 to 30 minutes without electronics. Turn off the television and put away your phone and computer. Leaving the outside world behind for a short time can help you reset internally and gives you more time with your family.
4. Laugh
Nothing drains your sense of humor like a bad day on the job. However, a hearty chuckle can turn it all around. The Mayo Clinic stated that laughter is one of the best stress relievers. Consider turning on your favorite sitcom or reading a funny comic strip to inspire laughter after work. On the weekends, you could purchase tickets to a comedy club or take your family to a humorous movie.
5. Hydrate
Being properly hydrated reduces the levels of cortisol, a stress-causing hormone, your body produces. Make sure you are drinking enough fluid when you are at home to prevent dehydration. If you are not in the mood for water, tea is a good alternative as it is a natural stress reducer and helps hydrate your body. It is also smart to reduce your caffeine intake. While caffeine may seem like the solution to helping you power through those long, tough days, it can actually create more stress on your body.
According to Forbes, first responders have some of the most stressful careers in the workforce. The daily demand of the job takes a physical and mental toll, so it is important to find ways to decompress in your free time. The list above is an excellent resource for those who are looking to de-stress.