CRACKYL Magazine - No. 12 (Winter 2023)

IS A LACK OF SLEEP RUINING THE BEST JOB EVER?

DEMYSTIFYING PSYCHOTHERAPY

ENHANCING FERTILITY THROUGH NUTRITION

CARTOONIST

PAUL COMBS

THE DIFFERENCE IS IN THE DETAIL

STRONG, WEAK OR GONE? IMMUNITY

BEING STABBED NEARLY DROVE ME TO SUICIDE

FAILURE IS NOT AN OPTION BUT SHOULD IT BE?

WHAT SCIENCE KNOWS ABOUT CANNABIS SURPRISINGLY LITTLE

STAND TOGETHER

The National Firefighter Registry (NFR) is the largest effort undertaken to understand and reduce cancer among U.S. firefighters.

Studies have shown that firefighters’ exposure on the fireground may increase their risk of cancer. The more firefighters who sign up for the NFR, the more we can understand the link between firefighting and cancer.

Sign up from your phone or computer. All firefighters – paid or volunteer, active or retired, with or without cancer – can join.

YETI ® Hopper Flip® 18 Soft Cooler

this

ENHANCING FERTILITY THROUGH NUTRITION

LEAN INTO THE POWER OF AUTONOMOUS SUPPORT PAUL COMBSTHE DIFFERENCE IS IN THE DETAIL HOW BEING STABBED NEARLY DROVE ME TO SUICIDE YOUR HEAD VERSUS YOUR HEART

WHAT SCIENCE KNOWS ABOUT CANNABIS (SURPRISINGLY LITTLE)

A LETTER FROM THE PUBLISHER

As firefighters, we need to pay close attention to how the years impact our health. With each year we add to our experience, it becomes more crucial to make wise health decisions.

Retiring healthy, with a sound mind and a body still in one piece, should be our ultimate goal. When we leave the fire service our unofficial retirement package will include the satisfaction of serving others and the memories of bonding with our fellow firefighters in that service – we don't want that package to be loaded down with mental and physical scars.

There is enough literature out there to substantiate all arguments for investing in our health. Staying in tune with the latest firefighting techniques and skills, safety protocols and training doesn’t mean leaving the good ole days behind. It means understanding the benefits of adapting to change and staying up-to-date.

Take a moment to think about how you started, where you are now, and how you want to end your time in the fire service. Having a positive mindset is crucial, and so is seeking support when needed. Gone are the days of suffering in silence: we are smarter now.

It’s important to remember that our fire service careers are not just jobs – they are vocations that require dedication and sacrifice. Dedicate yourself to being a student of health and wellness, and sacrifice the short-term wants for the long-term needs.

By prioritizing our health, we can ensure that we have the physical and mental resilience to serve our communities effectively and enjoy a prosperous and fulfilling life beyond our firefighting years.

Kory Pearn

PUBLISHER / EDITOR-IN-CHIEF

Almost two-thirds of the firefighters battling fires today will be diagnosed with cancer. The Firefighter Cancer Support Network is taking on that battle. It provides one-on-one assistance to these firefighters and their families, and it delivers extensive cancer awareness and prevention training nationwide. FCSN’s goal is to become a global leader in firefighter cancer support, awareness and education. FCSN provides meaningful contributions by assisting firefighters and EMS providers diagnosed with cancer, as well as their immediate families, with a range of exceptional support services, making a huge impact on our nation’s heroes battling cancer. CRACKYL is a proud partner and supporter of this nonprofit organization, its initiatives and its mission to mitigate the impact cancer has on the fire service.

WHY THE NAME CRACKYL?

The inspiration behind the name CRACKYL comes from a feeling firefighters experience in the middle of a structure fire when a sudden calm comes over you and you hear a fire crackling all around a smoke-filled room, but can’t see it. The sound of a fire crackling is imprinted on every firefighter’s mind, and it roots us in this exhilarating and unpredictable profession. We want CRACKYL to become a sounding board for firefighters throughout their careers.

Firefighters are notorious for sitting around the firehouse, discussing their problems and offering advice. But the truth is, many of us don’t have the answers. We don’t know why we all fight about the same problems with our partners, never seem to have enough money left at the end of the month, and just can’t get along with the co-workers who are the most like us. At CRACKYL, we want to be the firefighter in the station who has a lot of those answers and provides accurate, practical, and life-changing solutions to the problems we all face.

EDITORIAL

PUBLISHER / EDITOR-IN-CHIEF KORY PEARN KPEARN@CRACKYLBUSINESSMEDIA.COM

MANAGING EDITOR LIZ FLEMING

DIGITAL EDITOR LEAH SOBON

COPY EDITOR MARTHA CHAPMAN

EXECUTIVE EDITOR RICK MARKLEY

SENIOR WRITER RACHAEL SAVOIE

EDITOR@CRACKYLBUSINESSMEDIA.COM

DESIGN

EDITORIAL DESIGNER SARAH ROSS

EDITORIAL DESIGNER NICOLE MANNELL

BUSINESS DEVELOPMENT

DIRECTOR OF BUSINESS DEVELOPMENT DYLAN LABELLE

DLABELLE@CRACKYLBUSINESSMEDIA.COM

SALES

PUBLISHER / EDITOR-IN-CHIEF KORY PEARN KPEARN@CRACKYLBUSINESSMEDIA.COM

SALES MANAGER MOLLY JENKINS MJENKINS@CRACKYLBUSINESSMEDIA.COM

ACCOUNT & SOCIAL MEDIA MANAGER MARIA PELLETIER MPELLETIER@CRACKYLBUSINESSMEDIA.COM

PARTNERSHIPS

PARTNERSHIP MANAGER MATT RUMAS MRUMAS@CRACKYLBUSINESSMEDIA.COM

CONTRIBUTORS

CHRISTINA DIZON, TONY DONG, CARRIE FLEETWOOD, LIZ FLEMING, MEGAN LAUTZ, VIRGINIA LOEWENSTINE, RICK MARKLEY, ANASTASIA MILLER, RYAN PROVENCHER, RACHAEL SAVOIE, LEAH SOBON, BENJAMIN VERNON, JASON VILLEGGIANTE, & JESS WARD

PHOTOGRAPHY PHOTOGRAPHER STEPHEN BAER COMIC CARTOONIST JEFF MAKSUTA

CRACKYL Magazine is published four times a year by CRACKYL Media Inc. with copies delivered to firefighters across North America and beyond. No part of the content, including but not limited to editorial, advertising or photography, may be copied or reprinted without the permission of the publisher. ISSN # 2563-612X PUBLISHED AND PRODUCED BY: CRACKYL MEDIA INC.

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The opinions presented

CRACKYL EXPERTS

MICHAEL GUIRGUIS, M.D.

BEN TANNER, EMERGENCY MEDICINE PA

EXERCISE SCIENCE

ANTHONY DE BENEDICTIS, CAT(C), CSCS

TODD CAMBIO, BS, BA, CSCS

BRITTANY S. HOLLERBACH, PH.D.

JIM MCDONALD, NSCA, CPT, CSCS, TSAC-F

HUSSIEN JABAI, MS, CSCS, TSAC-F, CPT

JOE KOZIKOWSKI, NSCA-TSAC-F, PN2, PPSC

FINANCE

TRISH VAN SICKLE, LLQP, CSC

MATTHEW BROOM, BBA, CFP

TONY DONG, MSC

INTEGRATIVE HEALTH

NOAH GENTNER, PH.D., NBC-HWC

MENTAL HEALTH

ASHWIN PATEL, PH.D

ANASTASIA MILLER, PH.D.

SARA A. JAHNKE, PH.D.

SIMON MATTHEWS, FASLM DIPLLBLM, MHLTH SC, NBC-HWC, ICF-PCC

NUTRITION

MAUREEN STOECKLEIN, RD

MEGAN LAUTZ, MS, RD, TSAC-F

PATRICK MCCARTHY, MS

KATIE BREAZEALE, MS, RD, LD

SEX & RELATIONSHIPS

CARRIE FLEETWOOD, B.A., M.ED., R.P. O.A.M.H.P.

MYNDA OHS, PHD

DERMATOLOGY

SANOBER PEZAD DOCTOR, PH.D

SLEEP HEALTH

BEVERLY DAVID, REGISTERED PSYCHOLOGIST PH.D., CLIN.PSY.D, CLIN.PSYCH

STRESS

WENDY LUND, BSCN, MSC

DONNIE HUTCHINSON, MBA, PHD

TINA BONNETT, ED.D, M.ECED., R.E.C.E., CERTIFIED TRAUMA INTEGRATION CLINICIAN

TRAINING

JOHN HOFMAN, CSCS-D, TSAC-F D, MS

JAKE PATTEN, SCCC, TSAC-F, USAW, PN-1

AARON ZAMZOW, BS-HEALTH AND WELLNESS, NSCA-CSCS, NASM-CPT, ACE-PEER FITNESS, PN1

DAVID VAUX, MSC

WELLNESS

DANIELLE COOK KAWASH, MS, RD, NBC-HWC

ALWYN WONG, BSC, DC, ART, MED. AC.

@CRACKYLMAG

PROTECTION, WITHOUT COMPROMISE.

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THANK YOU FIRST RESPONDERS

WE CAN’T THANK YOU ENOUGH.

We’re inspired by your commitment to the community. Your support of Movember is more than we could’ve asked for – and has blown us away.

And even though moustache season is over, let’s make mental health a bigger part of the day-to-day. We’re here to help. It’s the least we can do to show how much we appreciate you.

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PROTECTING FIREFIGHTERS FROM HAZARDOUS EXHAUST FUMES SINCE 1975.

Failure is not an option.

By Rick Markley

Failure to do high-quality CPR, to extricate a vehicle crash victim quickly, to find the source of a household CO leak or to rescue a downed firefighter during a mayday all have potential life-or-death outcomes.

We are taught from day one that failure is not an option. It doesn’t matter if you are career, volunteer or somewhere in the middle — there is no room for failure.

Of course, failures happen. RIT crews are unable to make a rescue when overwhelmed by debris and fire. Crash victims are stuck in wrecked cars while defective extrication tools are replaced and CO poisonings occur when firefighters are too lazy or too poorly trained to identify a leak.

The fire services collective response to on-scene and on-station failures is, of course, that failure is not tolerated. There are formal and informal disciplinary measures meted out. There is further training and there may be legal ramifications.

So what happens when you walk out of the fire

station to head home after a call or at the end of a shift? What happens to our culturally ingrained views about failure?

More often than not, we take that “failure is not an option” training and attitude home with us. Care to venture a guess about how that goes over when dealing with spouses, children, friends, parents, etc. when they fail? Just as important is the way we treat ourselves when we fail in our non firefighting lives. And we will fail – despite media portrayals, we are human and fallible.

If our work-attitude toward failure is toxic to our personal relationships, and to our own sense of self-worth, there must be a way to reframe that view for better outcomes. And indeed, there is.

One of the renowned experts on failure — yes, there are experts on failure — Amy Edmondson has spent her career helping people and organizations to fail better. A Harvard professor, she recently published the book “Right

Kind of Wrong: The Science of Failing Well.”

To oversimplify, Edmonson breaks failures into bad ones that need to be avoided, and good ones that need to be embraced. As with our fire service failures, the bad ones have the potential for serious consequences. The good ones, she writes, are necessary for improving things we are already doing and for groundbreaking discoveries.

For example, we don’t want our commercial airline pilot testing out a theoretical landing procedure on our flight. But we do want them failing at new and accepted landing procedures on flight simulators.

Edmonson’s research, and that of others, shows that failure is critical to advancement. It also shows that those who operate in an environment of what she calls high psychological safety will have better outcomes because they will be secure enough to talk about their failures early and better learn from those failures.

Those of us toting around our big old bag of “never fail” need to check it at the door, drop it on the porch or whatever visualization will keep you from bringing that mess into your home life. Your kids need a psychologically safe space to fail at sports, musical instruments, theater or whatever. That means encouraging them to take those risks and helping them process and learn from failures. The same applies to everyone in your personal life.

I know, I know, all that sounds like what you’d learn in good parenting/ good spouse 101. And it is. The real heavy lift, and often one that determines whether or not you can create a psychologically safe space for others, is giving ourselves permission to fail. There are some pretty weighty issues making that lift so heavy.

But should it be?

IN THE FIRE SERVICE, WE HAVE A VERY BLACK -AND- WHITE RELATIONSHIP WITH FAILURE.

Humans have evolved to both fear and avoid failure as part of our survival instinct.

Did we mention that firefighters are indoctrinated into a never-fail culture?

Thought so, but worth repeating given what a big part of us this is. Yet, we have all seen the psychological safe space regarding failure applied to the fire service with great results. Think back to the best firefighting instructors you know. They probably gave students the latitude to try and fail coupled with the guidance needed to seat that learned lesson in the student’s mind. The same applies to the best fire service leaders when they mentor junior officers. They too provide a safe place for the officer to learn from mistakes.

It’s sunlight and water. It is essential to growth. We know this, and yet, we don’t.

Humans have evolved to both fear and avoid failure

as part of our survival instinct. This holdover fear is what kept us from being ostracized from our tribes and possibly dying without the protection of the group.

In his 2019 article for Wharton School’s business journal Knowledge at Wharton, Scott Cowen wrote about six failures he had while leading Tulane University before and after Hurricane Katrina. Number three on the list was not having the courage to make a decision due to fear of failure or not being liked. His job and safety were under threat when he considered moving the school’s athletics from Division I to Division III.

“The facts were pointing us in a different direction, but I couldn’t bring myself to go there. This decision, or lack thereof, has haunted me to this day,” Cowen wrote 16 years later.

Blame is a big deal because it is so closely tied to our fear of and aversion to failure. Edmondson says her research showed that when asked about how blameworthy a failure was, people said 2% or less.

When asked how often failure elicited a blame response, that number jumped to upwards of 90%.

We are used to confronting life-or-death decisions. The consequences may not be as dramatic as having effigies of ourselves burned, as happened to Tulane’s Cowen, but the weight of not screwing up is ever present.

Experts agree that the best path to growth, personally and professionally, is to experience failure and learn from it. Where we have a span of control at home and work, it is vital we create those safe spaces where others can learn. If not, we are an accomplice to thwarting their development. We also have to create that safe space internally, to be selfforgiving and courageous enough to take a hard look at those failures and grow.

Failing to fail is, well, failure. And that is as black and white as it gets.

YOUR IMMUNITY

STRONG, WEAK OR GONE?

By Leah Sobon

It’s the first thing we blame when we’re sick, and the reason we avoid indoor crowds. And it makes pharmaceutical companies millions each year as we try to avoid the next icky flu virus.

But is your immune system something that you can control, support, and bolster despite the presence of all things unholy? (Yes, I mean gastro viruses).

The body is smart and knows what it likes and doesn’t like when it comes to pathogen invaders. Maybe there have been times when three out of four people in your

household got sick but the fourth person somehow avoided it (and then spent far too much time boasting about the win).

YOUR IMMUNE SYSTEM HAS THE ALL-IMPORTANT TASK OF PROTECTING YOUR BODY AGAINST HARM – BOTH EXTERNAL AND INTERNAL.

Whether it’s doing battle with a flu virus or something more serious such as cancer, your immune system is tasked to fight germs, invading pathogens, and cells that cause diseases. This is a hugely specific process your body handles whether you are awake

or asleep. But can we actually help our bodies?

More importantly, can we tell if our immune response is strong, weak, or gone?

This is a key question and experts suggest that a healthy lifestyle is a major contributor to bolstering your immune system.

Your entire body is happier when you avoid smoking and drinking alcohol in excess, eat a balanced diet full of vitamin-rich foods, engage in exercise, get good quality sleep, and practice good overall body hygiene.

MORE IMPORTANTLY, CAN

WE TELL IF OUR IMMUNE RESPONSE IS...

If you find that you catch only some of your household or firehouse communal viruses, then chances are good that your immune system is robust.

WEAK OR GONE

If you spend most of your time sick with cold and flu viruses and there seems to be no reprieve in sight, it’s safe to say that your immune system really needs a vacation.

And if you never get sick and sit around eating potato chips, avoiding exercise, and bingewatching Wheel of Fortune – then we all hate you. (Kidding. You’re just one of the fortunate ones.)

While you cannot technically boost immune cells, you can take heart from the fact that your body produces more immune cells than it will ever need.

IN FACT, EXPERTS SAY THAT IMMUNE CELLS ARE MADE IN SUCH EXCESS THAT THEY ARE THROWN INTO THE “BODY’S TRASH AND DISPOSAL SYSTEM” AS QUICKLY AS THEY’RE CREATED.

Here’s what we know: lifestyle, eating habits, aging, a lack of exercise, high stress, poor sleeping habits, poverty and malnourishment all contribute to illness. And this list isn’t

comprehensive. If you have a chronic immunocompromising condition, that makes things even tougher.

We should always be on a journey to better our health and wellness. Some health practitioners believe in vitamin supplementation. Others will suggest that before you begin a new vitamin regime, you should look at the factors that are certain to contribute to a healthier and more robust immune system.

Do a self-assessment: How often are you sick? (Keeping track will help you get a proper handle on this.) How far apart are your sickness bouts, and for how

ILLNESS RISK FACTORS

long do you feel well? Is your lifestyle healthy, but you still find yourself catching every flu virus?

Family doctors and primary health care professionals are great resources if you’re seeing red flags with your immune health. Discuss your concerns and be open to conversations about lifestyle changes and the possibility of bloodwork.

We can complain about our problems until the cows come home, but attempting to make positive changes to improve your immune system will not only save you downtime but also Tylenol, Advil, and Kleenex. And a whole lot of worry.

versus

YOUR YOUR

HeART

Head

FINDING HARMONY IN INNER CONFLICT

By Anastasia Miller, PhD Program Director, Healthcare Leadership, University of Louisville

Human beings are complex creatures, exhibiting both logical and emotional aspects. No one can ever be categorized as either strictly logical or completely emotional.

We have the capacity for logical thinking involving reasoning, problem-solving and making decisions based on facts, evidence and rational analysis. We can engage in critical thinking, use deductive and inductive reasoning, and follow logical principles to arrive at conclusions.

But emotions are central to the human experience and we experience a wide range, including joy, sadness, anger, fear and empathy. Emotions can influence our thoughts, behaviors and decisionmaking. They provide depth and richness to our experiences and relationships.

Life’s choices can lead to inner conflict between these sometimes competing brain functions. The two combatants in this turmoil are the rational mind represented by "listening to your head" and emotional intuition embodied in "listening to your heart." Understanding how to reconcile and align these two is crucial for making well-rounded decisions that lead to a fulfilling life.

Although we often like to pretend that our (or other people’s) decisions are either logical or emotional, in reality human cognition usually involves a blend of logic and emotion. Our emotions can inform our decisions, and our logical thinking can be influenced by our emotional state. For instance, a person's emotions may impact their judgment, biasing their decision-making process. Likewise, logic can be used to regulate and manage emotions.

Ultimately, it's the interplay between logic and emotion that makes humans unique and adaptable. Both aspects contribute to our ability to navigate the complexities of life and make sense of the world around us.

Rationality and Logic Head: the Emotion and Intuition Heart: the

Listening to your head implies making decisions based on logic, reason and objective analysis. Your rational mind weighs the pros and cons, considers facts and evaluates the potential consequences of your choices. It seeks to minimize risk and make decisions that align with long-term goals. When faced with a challenging decision, your head is the voice of reason, providing structure and analytical thinking.

Self-awareness

Recognize The conflict

Balance and compromise

Seek advice

Pause and reflect

Listen to your body

Incremental steps

Find common ground

In contrast, listening to your heart taps into your emotional intelligence, intuition and gut feelings. Emotional intelligence is a concept that highlights our ability to recognize, understand and manage our own emotions and the emotions of others. Your heart is the inner voice that often guides you towards what feels right on a deeper level. It represents your passions, desires and values. It helps you connect with your authentic self and make choices that are emotionally satisfying. It's the source of inspiration, creativity and empathy.

The first step in reconciling the head and the heart is self awareness. Understand your values, desires and priorities. What truly matters to you? What are your long-term goals? Knowing yourself will help you recognize when your head and heart are in conflict.

Start by acknowledging that there is a conflict between your emotions and your logic. Understand that it's normal for people to experience this conflict at times, and it doesn't mean there's anything wrong with you.

Recognize that neither the head nor the heart should dominate all decisions. Strive for a balance between the two. Seek compromises that align with your values and long-term objectives.

Consult with trusted friends, mentors or professionals who can offer diverse perspectives. They can help you see the bigger picture and provide valuable insights when your head and heart are at odds.

When faced with a major decision, take time to pause and reflect. Take a deep breath. Give both your head and heart space to express their opinions. Writing your thoughts down or meditation can be helpful tools to gain clarity and perspective.

Often, your body provides physical cues that can help you make decisions. Pay attention to how your body reacts when you think about various options. A sense of tension or discomfort may indicate that your head and heart are not aligned.

If the conflict is significant, consider taking incremental steps to test your choices. This allows you to gather real-world feedback and adapt your decisions accordingly.

Look for areas where your emotions and logic align. Sometimes, there may be a middle ground or compromise that can satisfy both your emotional and logical needs.

FORGET DON’T

Shower swiftly. Scrub well. Stay safer.

Who has two thumbs and can reduce their risk of exposure?

Studies show that smoky smell that sticks around even after you shower correlates to a 46% increase of dangerous toxins INSIDE your body.

Those same contaminants are easily transferred to your crew, your personal clothing and vehicle, and even home to your family if they’re not washed off immediately after an incident.

If you still smell that smoky smell after you shower, you know your soap isn’t cutting it.

SOOTSOAP is proven to remove an average of 88% of PAHs — dangerous cancer-causing toxins to which firefighters are exposed. That is more than any other personal decon product tested.

Make it a habit. Make it your personal protocol. At the end of the day, only YOU can reduce the risk of exposure.

So when should one way of thinking prevail over the other?

When should logic and reason take the lead or when should emotion drive the car? There are no rules that work 100% of the time, but there are some general guidelines to follow.

When to Listen to Your Head When to Listen to Your HEART

Making important decisions

Financial planning

Safety and risk assessment

Long-term planning

Conflict resolution

Learning and education

Legal and ethical dilemmas

When you're faced with a significant decision — like choosing a career, buying a house or deciding on a major life change — it's crucial to use your logical thinking. Consider the pros and cons, gather information and make an informed decision.

Managing your finances requires rational decision-making. Create budgets, save, invest and make financial decisions based on your financial goals and current circumstances.

When assessing risks, especially those related to personal safety or health, it's essential to rely on your head. Evaluate the potential dangers and take necessary precautions.

Planning for the future, such as retirement or education, should be based on careful consideration of your goals, resources and time frames.

When dealing with conflicts or disagreements, rational communication and problem-solving are often more effective than emotional reactions.

In academic or professional settings, logical thinking and reasoning are essential for learning and understanding complex topics.

When faced with these, it's important to consider the consequences of your actions and make choices based on principles and laws.

Choosing a life partner

Career and passion

When deciding on a life partner, emotions and intuition should play a significant role. It's crucial to have compatibility on various levels and longterm compatibility should be evaluated (as a divorced person, I can assure you this cannot be overstated).

Pursuing a career or path that aligns with your passions and interests can lead to greater fulfillment and success. If you're passionate about something and it's feasible, following your heart in this regard can be a rewarding choice.

Moral and ethical decisions

Creativity and artistic endeavors

Personal growth

Empathy and compassion

In situations where ethical or moral values are at stake, your heart can provide a compass. Your conscience often guides you in making choices that align with your core values and principles.

For artists, writers, musicians and creatives, listening to your heart can enhance the authenticity and depth of your work. Creative expression often flows from the heart and emotions.

Understanding your desires, fears, and inner motivations can help you make choices that promote personal growth and well-being.

These come from the heart. Listening to your heart can help you connect with people on a deeper level, offer support and make a positive impact in their lives.

TotalCare Service Benefits:

 Advanced PPE cleaning, decontamination and biohazard disinfection can remove chemicals, residue and smoke deposits that can become trapped in fibers.

 Early detection of damage to your gear can prevent degradation and identify signs of failure.

 Regular repairs to those damaged areas can keep PPE in service longer and enhance firefighter safety.

MENTAL HEALTH IS PHYSICAL HEALTH

Peer support is empowering. It can help you regain a sense of control over situations and feelings that can feel very overwhelming. It’s an effective, timehonored approach for mental and physical health support across a wide range of medical specialties.

No matter what kind of challenge you’re facing –even a cancer diagnosis – having the support of a peer who ‘gets it’ and will genuinely listen can help alleviate some of the burden. Setting health goals and talking through challenges improves coping, reduces fear, and offers hope.

After all, you’re part of the fire service family, and you are not alone.

NAMI Frontline Wellness offers an innovative, interagency peer support model designed to increase confidentiality, one of the most common barriers to seeking support. If your agency is interested in training peer support leaders, NAMI First Due Peer Support training materials are available at no cost.

To learn more, contact your local NAMI or email: frontlinewellness@nami.org nami.org/FrontlinePublicSafety

ENHANCING

FE T TYILI R

By Megan Lautz, MS, RD, CSCS, TSAC-F

Are you planning to expand your family? Congratulations!

Nutrition is an integral piece of fertility. Improving what you eat and drink can improve the quality of sperm and eggs, and can also reduce the risk of miscarriage down the line.

If you are struggling with infertility (failure to achieve pregnancy after 12 months of unprotected intercourse), diet alone may not fix the problem. Work with a specialist to determine the root cause. In the meantime, improving your diet quality can only help.

FERTILITY: SPERM QUALITY

If you’re looking for a specific eating plan to improve sperm quality, the Mediterranean diet may be it. This diet is high in polyunsaturated fats and low in saturated fats, which can negatively impact sperm quality. Try to keep saturated fat intake to less than 10 percent of your calories – not much in a typical firefighter diet. To cut back on saturated fat, opt for leaner cuts of meat or reduce animal protein overall. Limit sweets and baked goods to one per day.

Omega-3s can improve oxidative damage and boost overall sperm quality. Omega-3-rich foods include salmon, herring, tuna and seafood, so consider replacing fattier cuts of red meat with fish or seafood. Mono-unsaturated fats support male fertility, so opt for olive oils, nuts, seeds and avocados.

Antioxidants and polyphenols from food are protective and can help improve male fertility. These nutrients are found in fruits and vegetables, which are also a staple in the Mediterranean diet. Research suggests a higher intake of fruits, veggies and whole grains improves sperm motility and concentration.

Reducing alcohol intake may improve semen quality. Alcohol reduces semen quality, and heavy, regular drinking can impact sperm motility and morphology. Heavy drinking can add up faster than you think, especially when you measure the typical serving size of alcohol. One serving of alcohol is a 12-ounce beer, a 5-ounce glass of wine or 1.5-ounce shot of 80 proof (40%) liquor. The goal for men is to limit alcohol to under two drinks per day, or under 14 drinks per week. When trying to conceive, measure your alcohol and cut back in general.

M M R R A A E TE E E G E I H I S F F L L F

It’s important to know that firefighters have an increased risk of infertility. Exposure to extreme heat, sustained high temperatures, toxins, emotional stress and even sleep deprivation can impact the ability to conceive or see a pregnancy to full term.

One study of Danish firefighters found an increased risk for male-factor infertility when compared with a random sample of non-firefighter employees. Another study suggested that female firefighters are at an increased risk of miscarriage, with a higher risk in volunteer firefighters relative to career.

FERTILITY

Nutrition for female fertility includes everything mentioned for male fertility as well as some other specific tips. If you have been using oral contraceptives (the pill), start a prenatal vitamin once you stop. Prenatal vitamins emphasize folic acid, a B vitamin that is essential for neural tube development in the first few weeks of pregnancy.

If you were vitamin D deficient at your last physical, correct this under your physician’s supervision. Usually, the correction will include supplementation of 1,500-2,000 of vitamin D3. Improving vitamin D deficiency may be linked to higher rates of fertilization. Other deficiencies that may require correcting are iron and B12 deficiency. If you have a history of iron deficiency, correcting it will likely help with fertility.

High caffeine intake is associated with increasing time to achieve pregnancy and an increased risk of pregnancy loss. Limit caffeine to under 200 mg daily once you start trying. This is the equivalent of 16 to 20 ounces of coffee in total. Energy and pre-workout drinks are not recommended.

ESPECIALLY FOR

Another part of fertility nutrition for firefighters is reducing exposure to toxins.

A big part of this is, of course, a general decon after fire-related calls and showering within the hour. Wearing SCBA for overhaul and food-on-the-stove calls might not be cool, but it can reduce your exposure to toxins. What reduces your risk for cancer likely reduces the risk for infertility. The International Association of Fire Chiefs has several free posters under "Cancer Prevention Resources" to help optimize decon.

On a food-related note, avoid touching food directly on the fireground. Use the wrapper as a barrier to reduce exposure even after

washing your hands. Avoid putting sports drink bottles and other plastic containers in your bunker gear while knocking down a fire. Heating plastic may release BPA (bisphenol A), a chemical that can cause hormone disruption and reproductive harm. Switching to glass or metal containers overall may be wise if you plan to conceive.

Research on firefighter fertility is limited and unfortunately, many factors impacting fertility may be out of a firefighter's control. Fortunately, what you eat is a factor you can control completely.

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LEAN INTO THE POWER OF AUTONOMOUS SUPPORT

By Jess Ward, CEO of Athinka

LOTS OF PEOPLE WILL TRY TO CONVINCE YOU TO JUST ASK FOR HELP AT THE FIRST SIGN OF TROUBLE.

I’M NOT ONE OF THEM.

In Florida in 2020, a suicide prevention task force conducted a statewide mental health survey with 189 police and fire agencies responding. For context, the predominant mental health assistance service offered (by 94% of participating agencies) was an Employee Assistance Program (EAP) and counseling.

According to the findings published in the subsequent report, the top two reasons employees failed to access those resources were:

STIGMA ASSOCIATED WITH SEEKING/RECEIVING MENTAL HEALTH CARE 59%

AVAILABILITY OF CULTURALLY COMPETENT RESOURCES (23%)

These numbers tell a story. Both barriers point directly to the same issue – firefighters don’t use the mental health outlets available because those resources don’t fit their identity. Period.

Distilled into a simple excuse, this might sound like: “My tribe doesn’t do this, so I don’t do this, and I definitely don’t want to do it with you if you’re outside the tribe.”

It’s easy to dismiss cultural factors as potentially playing a part in the choice we make to exit a tough situation. But that’s exactly what’s happening when we encourage breaking the stigma. It goes against deeply entrenched traditions in the fire service, including belonging to the firehouse, the firefighter character or identity, and its associated behaviors.

WHAT IS THE FIREFIGHTER IDENTITY?

It’s being strong, capable, and trained to handle emergencies headfirst, not shrink from them. That is the victim’s role. Those are the people we drag from burning buildings, resuscitate, extricate, and intubate. Those folks are often panicked, disoriented, and unable to help themselves.

Those folks. Not us. We’ve intentionally invested our time, energy, and sweat equity into learning not to be that.

So, unless the available solutions when we feel panicked, disoriented, or unable to help ourselves put us back in the driver’s seat as fast as possible, we’re not going to bite. The solution must serve our chosen identity. Fighting against this aspect of human nature is futile. There’s also nothing wrong with the desire to stay in an empowered state.

Let me say that again. There’s nothing wrong with wanting a more empowering solution for your mental health than what is currently available.

health solutions for first responders. Kids were taught fire prevention when they were told to stop, drop, and roll. That’s autonomous support: a simple behavior that a person can execute independently to get themselves out of a tough spot.

Knowing how to perform the Heimlich maneuver on yourself –also an autonomous support move.

These small action adjustments seem so easy, yet their effects are profound. An example of this is extinguishing a campfire with a cup of water versus rallying a multi-state battalion of hotshots and evacuating entire communities because the wildfire has gotten out of control.

THERE’S NOTHING WRONG WITH WANTING A MORE EMPOWERING SOLUTION FOR YOUR MENTAL HEALTH THAN WHAT IS CURRENTLY AVAILABLE.

witnessing that reaction in someone else, or identifying a physical sensation, and putting a label on it.

These habits don’t necessarily reflect reality. They only reflect our interpretation of the situation. They are triggered opinions.

Where we go wrong is by strongly identifying with the emotion, perpetuating it, and then making decisions from that state. Essentially, we become our emotion, all the while forgetting that it’s just a state that will pass. And once it passes, we can act from a place of clarity and power once again. Our perspective is never the same from inside an emotional state as it is from the outside, hence the different behaviors that transpire when we’re pissed off versus calm or fearful versus confident.

One of the most effective cognitive tools for improving autonomous support is mindfulness. With mindfulness, we merely witness the emotion as we feel it. We don’t judge it. We just let it burn itself out after a few minutes, remembering that, “This is just a state. I’m going to sit here and feel/watch/listen until it fades.”

Since identities are central to the way people make decisions, any change that violates someone’s identity is likely doomed to failure.

Fortunately, we don’t have to look far from the firehouse to find a solution that comes close to tradition and is more aligned with how firefighters operate. It’s called autonomous support.

Autonomous support is the missing piece in the spectrum of mental

The reality is this: you are the only one who can reliably, consistently, and responsively be there for you 100% of the time. No exceptions. No one else can do this for you. Not your mom. Not your captain. Not society. Not your therapist. Not EAP or your employer. With autonomous support, you assume radical responsibility to save your own ass when your mental landscape starts to burn and extinguish it early when it’s easy to deal with.

That doesn’t require anyone else’s help, only your commitment to better habits.

How do we manage autonomous support? One important aspect is understanding that every emotion we feel is a habit. How we feel anger is a habit. Sadness is a habit. Grief is a habit. Shame is a habit. We learned what an emotion was by

The experience of mindfulness is like helping a victim on scene who is struggling, or running a patient in the back of the bus. We watch and listen to them with a centered detachment because we aren’t identifying with them or their problems. We can be sympathetic without taking the bait and being drawn into the drama.

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LET’S WORK WITH FIREFIGHTER CULTURE AND NOT AGAINST IT.

It’s when we cross that gap between witness and victim that we lose our power and disappear into the problem – when it’s our house that’s burning, our buddy who got hurt, or our department that is forcing mandatory overtime. We’re then thrashed around by circumstances and thrown into damage control mode, struggling for mental air.

That’s when we must remember the gap. If we can move back into witness mode, sit with ourselves during the height of the reaction, and allow the intense feelings to burn themselves out, they will.

This simple practice is a game changer. If done consistently, it will establish a pattern of self-command that can override other negative default habits that we may have carried from our less mature days.

There may still be instances where more industrial-strength resources are necessary, but autonomous support greatly diminishes these occurrences. Effectively, it’s your ounce of prevention.

Radical responsibility for our own well-being is just that – it’s a radical

idea nowadays, especially in the face of messaging that it’s better to ask for help or get comfortable with “not being okay.” A significant marketing effort has been made to break the stigma. Leave it be.

First responders are still dying by suicide, and maybe it is because we haven’t provided them with the best solution yet. This is a situation problem, not a people problem. Let’s work with firefighter culture and not against it.

This is not to dismiss the impact of social support. We need others for connection. But going to an outside source for help as our primary defense sets us up for dependency, just as going to alcohol as a first line of relief sets us up for addiction, or going to avoidant behaviors sets us up to feel disconnected, lost, and isolated.

Resilience isn’t as complex as everyone makes it out to be. It doesn’t require color coding, gradients, continuums, numeric ratings, or any other complex system to understand and use. Resilience is merely behavior.

WHICH BEHAVIORS DO YOU EMPLOY WHEN YOU GET STRESSED?

If they’re productive, that’s great. If not, then the only thing required is habit change. Pick one autonomous support move and make it your standard. Do it always when you get stressed. Mindfulness is just one tool of many.

The people who choose suicide have already enacted their own autonomous strategy. We owe it to them to train firefighters to embrace existing cultural strengths — to be the competent, action-oriented problem-solvers they already are.

CRACKYL

TA TICAL

By Ryan Provencher

WORKOUT 24-1

WORKOUT TRAINING PROTOCOL:

AMRAP

TRAINING EXERCISES:

SHOULDER LOADED WALKING LUNGE

SANDBAG, STEEL CLUB, OR HOSE BUNDLE

REPETITIONS (10 RIGHT SHOULDER /10 LEFT SHOULDER) (AS MANY ROUNDS AS POSSIBLE)

WORKOUT INSTRUCTIONS:

PREPARE WITH A DYNAMIC WARM-UP

OVERHEAD PRESS ONE ARM

KETTLEBELL, DUMBBELL, OR EXERCISE BAND

x 20 x 20

FRONT LOADED SQUAT

SANDBAG, KETTLEBELL, OR DUMBBELL

x 10

REPETITIONS (10 RIGHT SIDE /10 LEFT SIDE) REPETITIONS

INTENTIONAL FIREFIGHTER FITNESS: 20 MIN

SPLIT STANCE ROW

KETTLEBELL, DUMBBELL, OR EXERCISE BAND

PERFORM THE PRESCRIBED REPETITIONS FOR EACH EXERCISE TO COMPLETE ONE “ROUND”

COMPLETE “AS MANY ROUNDS AS POSSIBLE” IN 20 MINUTES

OPTIMIZE RECOVERY WITH COMPREHENSIVE COOL-DOWN

AIM FOR A PERFORMANCE INTENSITY OF:

LOW MODERATE HIGH

Exercises are based on movement patterns with a tactical application for firefighters.

REPETITIONS (10 RIGHT ARM / 10 LEFT ARM)

STANDING HALO ROTATION

SANDBAG, KETTLEBELL, OR WEIGHT PLATE

x 20 x 10

REPETITIONS (5 RIGHT SIDE / 5 LEFT SIDE)

The Training Protocol mimics the 20 minutes of work we perform on one SCBA bottle before the low-air alarm rings.

Pay close attention to how you feel during your workout, never sacrificing proper exercise technique or powering through pain.

We do not recommend high-intensity training on shift.

We encourage dedicated recovery days with an emphasis on mobility and flexibility.

RELATIONSHIPS

HERE’S A

LOOK AT WHAT TO EXPECT WHEN YOU SIGN UP TO SEE A THERAPIST

By Carrie Fleetwood M.Ed., R.P.,

You’ve probably seen the Hollywood versions of psychotherapy such as ”Analyze This” or “What About Bob?” Maybe you’ve watched the occasional Dr. Phil episode, or sat in with Tony Soprano as he visited his therapist.

But what’s psychotherapy really like?

Perhaps your whole fascination with the therapists on the screen is not just because of the great acting. Has it hit closer to home? This may be a result of you experiencing negative thought patterns or struggling to live up to your own values. Other causes of concern

could be you noticing that you feel defeated and unable to move forward in your personal or professional life. Or you sense that there’s internal trauma which is starting to interfere with your peace of mind and ability to connect deeply with the ones you love.

Maybe you’ve secretly longed to have someone you could trust helping make sense of your story. But fear, embarrassment, shame or lack of funds has held you back. Recently your spouse has been asking you (maybe even begging you) to seek counseling. As a first responder or the partner of one, you know

there is trauma lodged inside that’s starting to interfere with tension levels. Maybe you’ve been considering psychotherapy for a while now but don’t quite know where to begin.

How does it work? What happens in therapy?

There are a lot of unknowns for therapy first-timers and we all know that the unknown can be scary. No need to worry. It’s common to have some nervousness when trying anything new. Here’s the good news: when it comes to therapy, you’re in the driver’s seat.

You have many options. Start by asking your doctor for recommendations. Duration of sessions can be flexible, but a typical session is 50-55 mins. Weekly sessions are usually the best for making progress faster, but every two weeks can also be effective. Time and money can be factors that determine the frequency of your sessions. Fees can range from lowest (seeing an intern) to highest (a therapist with decades of experience).

Your therapist will likely ask questions about your background, your family, your mental health history, your current problems or concerns and the coping strategies you already have in place. Because you’ll be in the driver’s seat, you can decide what your comfort level is with the therapist, how much trust you’re willing to invest and how deep you want to go

with these questions. You’ll be free to explore your life issues at whatever pace you’re comfortable with.

If you start to feel overwhelmed, you can slow things down, talk about lighter topics, and plan strategies for change or for coping with what you can’t change. You may want to talk about difficult emotions, challenging

relationships, hard decisions, how to move beyond your mistakes, overcome an addiction and face any trauma that you have experienced.

When you have a therapist you respect and trust and who will listen to your story with compassion and your best interests in mind, the possibilities are endless.

There are many times when it could be helpful or necessary for you and your partner to seek out a good marriage therapist. Whatever you do, don’t wait until you are about to hit the divorce courts. You wouldn’t ignore your car’s maintenance needs and then take it into the shop just as it’s about to expire.

The best time to make the choice for couples counseling is when you’re having trouble getting past negative communication patterns and are

rehashing the same argument for the twentieth time. Early intervention is wise and prevents resentment and hurt from years of struggling. Difficulties can range from unhealthy boundaries with in-laws, mismanagement of emotions, intimacy difficulties, infidelity, infertility, pregnancy loss, parenting styles, rebelling teens, adult children relationships and much more.

Some people fear that their partner will throw them under the bus in front of

the therapist. But a good therapist will help a couple see the different aspects of the problem more clearly and help each partner take responsibility for what they bring to the relationship. The goal is for you and your spouse to learn new ways of relating that will bring love back to your home.

Therapy ends whenever you want it to. However, there are some guidelines for what might be good timing for this decision.

Do you feel that your goals have been met?

Does your family agree that you are doing better?

Does your therapist agree that you are in a much better place?

Do you feel you need a specialized therapist for the next part of your therapy journey, such as couples therapy or family therapy?

I’ve had countless clients say, “I wish I had done this sooner.” That home renovation can wait until you have the time and money for it. It’s your mind and relationship renovation that can’t wait. Have the courage, make the time and find the money for it. Even a few sessions can help you gain some new insights to make your life easier. You and your family will be happier for it.

PAUL COMBS THE DIFFERENCE

THEY SAY A PICTURE IS WORTH A THOUSAND WORDS.

IN PAUL COMBS' CASE, HIS CARTOONS HAVE STIRRED TEN-FOLD AS MANY WORDS IN PRAISE, DEBATE AND CRITICISM. HE LEAVES A LASTING IMPRESSION THAT CAN SHAPE A FIREFIGHTER'S CAREER FOR YEARS TO COME.

Whenever Combs releases a new editorial cartoon, it sets off a ripple effect throughout the fire service community that can be felt by everyone — from the highest to the lowest ranks, across departments, services and members. His work speaks volumes.

Combs, now retired after 30 years in the fire service, takes his role as a cartoonist seriously and loves being a conversation starter. When he began cartooning, he had no idea that 19 years later he would have over 800 cartoons under his belt. Combs is a difference-maker whether he confirms your thoughts or echos them, creates an emotion, or instigates change with a single image.

THE SAME PEOPLE WHO WILL DO ANYTHING ARE RIGHT THERE, ALONGSIDE THE PEOPLE WHO WILL SIT BACK AND DO NOTHING.”

Even though firefighting is a team sport, Combs remains a solo act in his field, one that most people in the fire world know. His witty, satirical, impactful and at times gut-wrenching cartoons are timeless. When asked where he gets his ideas from, he explains, “People are people and the same people are everywhere, with the same egos and the same problems. The same people who will do anything are right there, alongside the people who will sit back and do nothing.”

If you’re wondering where Combs gets those ideas, it isn’t from other people –because he never takes their suggestions. His creative pool is completely his own and always has been. He has a formula that works

for him and it’s one that’s been proven again and again by the success of his cartoons. His ability to read the room is uncanny.

THERE’S NO SHORTAGE OF TOPICS AND ANGLES, AND COMBS HAS DRAWN ABOUT EVERYTHING –AT LEAST ONCE.

“Sometimes the message comes before the visual, sometimes it’s vice versa. It’s what I’m feeling at the moment, so sometimes it's one word in an article that starts an explosion of visuals. Even when I work on cartoons today, I have no idea when they’ll be published. There is the excitement of not knowing where things are going to lead. I still draw what I want to draw,” says Combs.

Combs is passionate about his cartoons, so it comes as no surprise that sometimes his work is received with equal passion. He talks about one called “Love It or Leave It” about getting out of the fire service if you don’t love it.

“The point is selfreflection – a way to get the conversation started around what it truly means to be a champion of the fire service. This will strike certain people the wrong way – especially if they’re struggling with that. To put it bluntly, are you in it for the T-shirt or to serve? The whole point of the cartoon, which probably started out as self-reflection, is pretty on the nose: get out if you don’t love it.”

PHOTO COURTESY OF PAUL COMBS & FIRE ENGINEERING MAGAZINE

Combs says a cartoon like "Love It or Leave It" makes an impact within 10 seconds. And it is meant to evoke emotion.

“If I've done my job correctly, you get that reaction pretty quickly. You don’t need to spend a lot of time contemplating.”

Combs loves it when he gets feedback that appreciates his angle but also suggests an alternate thought process.

“What I like are people who say, ‘However … have you

thought about this?’ I love that. The whole point of an editorial cartoon is to elicit conversation. All I’m doing is trying to get people to talk about the topic at a kitchen table. I’m not smart enough to solve the problems – I’m just trying to get people to talk about them.”

Despite the years, his motivations haven’t changed. Before Combs got into creating firefighter cartoons full time, he remembers a firefighter from a local station who insisted that Combs must be a firefighter himself

because the details in his cartoons were things only a firefighter would know.

“I started going up to their firehouse two to three times a week after work, sitting and having coffee with the crew.

I UNDERSTOOD THAT I HAD TAPPED INTO SOMETHING IN MYSELF THAT I NEEDED,” SAYS COMBS.

“I kind of stumbled into the fire service by accident. I’d been an artist ever since I could hold a pencil – that was never a question of what I wanted to do and I was a professional artist when I found the fire service.

“It’s a long story, but the short version is I met someone who convinced me to walk into our local firehouse to apply. I didn’t wake up that morning thinking about the fire service, but by the time I went to bed that evening, I could think of nothing else. That’s how fast it transpired.

My wife and I have taken this journey together every step of the way. We’ve been married for 32 years now and she’s been supportive of it all. She’s hated it and she’s loved it – all the things a fire spouse has to deal with.

“I like to think I’m making a difference, but I hope I never know because that’s a humility shield that I like to stay behind. And it’s where I keep that pool of creativity and I feed off that insecurity. I think a lot of times I need that. I never want to get to the point where I think something is going to be good just because I’ve done it and put it out there. I want the insecurity – I want the knowledge that I could be wrong.

“When I’m sitting in a class and one of my cartoons pops up in the instructor’s PowerPoint, I’m still like ‘Oh! Wow – that’s kinda cool!’ I’ll never be one of those who believes they’ve arrived – I hope I never get there. That would probably be when I draw my last cartoon.”

Despite the impressive collection he’s created to date and his refusal to choose a favorite cartoon, Combs does open up about one that continues to have an impact on many levels.

“I think the one that best represents how I feel is a one called 'Training Day'. I drew it in 2009 or 2010 and it shows two firefighters flying a big Maltese Cross. And one firefighter is telling the other that this symbol owes you nothing but will give you absolutely everything if you dedicate yourself to it. To me that represents everything that I’ve done.

I NEVER WANT TO FORGET THE FACT THAT I MIGHT BE TOUCHING SOMEONE'S LIFE."

I found myself keynoting at the FDIC because of that and there was no logical reason for me to be there.

“But I think giving myself and my talent to the fire service allows me to be in certain places and to be able to have a particular voice. I’m just an ordinary dude out of Ohio, from a small combo department, but I believe in what that cartoon says. I think that’s why it resonates the most with me.”

The other drawing that Combs talks about is the third or fourth he ever drew. It was created as a tribute to Francis (Frank) L. Brannigan, who died in 2006 and wrote the fire service’s bible on building construction.

“Like a lot of firefighters, I grew up reading and studying his work. It was ‘the word’ at the time, in the mid-’90s. When he passed away, I felt I needed to do something to memorialize him and what he meant to the fire service. So I drew a cartoon of two angels talking in heaven, listening to Francis Brannigan hosting a class on construction. I

put that on firehouse.com and the next day one of his sons reached out and requested multiple copies.”

Weeks later Combs got a copy of the cartoon back, signed by every member of the Brannigan family, as well as a note from Brannigan’s wife. It’s the only one he has ever framed and it hangs over his drawing board for a reason.

“I never want to forget the fact that I might be touching someone's life,” says Combs. “I don’t want to dwell on the fact that I could be making a difference, but I never want to take for granted that something I do could touch someone’s life. I keep this on my wall for that reason. It’s a reminder to me not just to stay humble, but to understand that there’s a certain gravity that comes with this and a responsibility as well.”

Another cartoon that resonates with Combs is the first one he did about suicide. It took nearly a year of experimenting with sketches before he came up with what he wanted to say.

He then talks chillingly about a fellow first responder who was suffering and thinking about suicide and asked for help by simply showing his cartoon to a co-worker.

“That’s my lieutenant saving lives. And he is still saving lives through me, through a cartoon. I never want to underestimate the importance and impact my work can have.”

A concert pianist can play all the notes and Combs wants to be sure he can always deliver different topics and tones. Artists often take things deeper because pain runs deep, as does sorrow and even happiness. Combs believes that a cartoon with the fewest words is the best.

Although Combs' work journey has been singular, he hasn’t lived his life solo – something for which he is thankful. And the creative gene didn’t fall far from the tree given that his daughter, a professional photographer, was a collaborator in one of Combs’ most treasured drawings.

PHOTO COURTESY OF PAUL COMBS

PHOTO COURTESY OF PAUL COMBS & FIRE ENGINEERING MAGAZINE

Combs is certainly passing along a legacy to the fire service, and a lesson he cherishes and wants to pass along to his daughter and her generation is the power of yes. It’s a stark contrast to the messaging that is traveling along social channels at present.

“Saying yes is not an easy thing to do. No is always easier. But my gosh, I would never have found myself doing the things I’m doing today without stepping up and saying yes. The second part of saying yes is having courage when opportunities come up, even when you're terrified. Such as going on USO tours,

as a volunteer entertainer for U.S. and NATO troops, to draw and engage with our active and wounded warriors – I mean I’m not a soldier and the thought of people shooting at me is not a comfortable thing. But those have been some of the most rewarding experiences in my life. I want my daughter to experience those things and not be afraid to say yes to things.”

And he adds, “Follow your passion. That will lead to so many opportunities. A lot of people talk about passion, but do they really follow it? I have walked away from lucrative jobs in my life because I was

miserable. I didn’t want to live that way, so I said no. That way I could say yes to other opportunities. There will always be conversations with people who’ll say that it's your job to make them happy. They need more money, recognition and respect. But people are people. You’ll always have the jaded people, the self-centered people, and the egotistical people, but you’ll also have the people who want to serve and have passion.

“The day that I’m not passionate about this is the day I quit. I will never be a name on the roster. It’s all about passion, care

THE DAY THAT I’M NOT PASSIONATE ABOUT THIS IS THE DAY I QUIT.”

and love. I’m so fortunate in my life. I either wake up and go to my studio or to the firehouse. Either way, I can’t wait to wake up and get started. And if the day or the journey is exciting and terrifying – that’s when I know I’ve got it right.”

IS A LACK OF SLEEP RUINING THE BEST JOB EVER?

By Jason Villeggiante and Christina Dizon

Not too long ago, the fire service was one of the most coveted and competitive careers one could ask for.

Thousands lined up for physical and written tests, paying out of pocket just for a shot to get on a list that might land would-be firefighters their dream job. Candidates would study for hours on their own time, train aggressively for peak fitness, and hope against hope to be in the top 10 percent of the hiring pool.

Now, the story could not be more different. The applicant pool has shrunk shockingly. What used to be thousands of applicants is now hundreds, if not mere dozens. This unparalleled

staffing crisis is compelling many departments to force firefighters to work up to 120 hours a week.

What’s happened to the best job ever?

One can only guess that the ever-increasing demands and socio-economic loads of the job may actually be causing more than a simple staffing crisis. It’s also slowly and silently killing firefighters.

It may sound dramatic, but there is an overwhelming body of proof from the medical and scientific communities that line-of-duty-deaths for firefighters are directly correlated to chronic

sleep deprivation and disturbance. Firefighters’ well-being and quality of life are at historic lows.

Substance abuse, marital relationship issues, depression, suicide, chronic degenerative disease (aging faster then you normally would) and an overabundance of body fat are ever increasing amongst our brothers and sisters.

Recalls, reduced staffing leading to higher strain per resource per day, less downtime to decompress, and sleep deprivation are all negative contributors to the silent suffering that we first responders deal with.

The fire service traditionally took great pride in the “suck it up buttercup” mindset, echoing military veterans and type A individuals alike. Firehouse pride included demanding lifestyle choices including no naps, challenging physical workouts, hours of drilling each day, and staying up until midnight on duty hanging out with the crew.

That was before stations were hitting 4,000 to 5,000 calls a year, running more than 16 calls a day with up to 50% coming after midnight. Taking care of yourself doesn’t make you less of a tough man, woman or firefighter. Having situational awareness can mean the

difference between life and death. That’s true on the fire ground, and it’s true for ourselves.

What better place to start than with the bedrock of wellness?

Sleep.

As a firefighter, this is the statistical reality: two to three calls per night can equate to missing out on four hours of sleep a night – half of what the US Center for Human Sleep Science, the Centers for Disease

Control and Prevention and the World Health Organization recommend.

This means instead of getting 2,920 hours of sleep a year (eight per night), firefighters at even moderately busy houses on a 24/48 schedule are experiencing sleep loss of 884 hours a year. The simple math: firefighters are missing out on 36 days of sleep every year.

Over a career, that's 900 days of sleep loss. Almost three years of sleep

UNDERSTANDING THE ANATOMY OF SLEEP

deprivation. According to Harvard, this type of sleep debt increases mortality by up to 40%.

And while less studied, volunteers and part-time firefighters are in the same sleep-deprivation boat. They may run fewer calls, but are maintaining full-time jobs and often volunteering well past typical retirement age.

Ironically, sleep is what most people have at the bottom of their priority list. In a profession where it’s already hard enough

to come by, a lack of sleep still appears to be a nonsensical badge of honor. Thankfully, this is changing. We’re realizing that sleep debt carries a huge interest rate.

Dr. Andrew Huberman, a tenured associate neuroscience professor at Stanford University School of Medicine and host of the popular podcast “Huberman Lab,” explained the results of recent studies on sleep in his Dec. 8, 2022 episode.

Throughout the night we experience three stages of sleep. Each has a profound effect on our health.

OCCURS PRIMARILY IN THE FIRST HALF OF YOUR SLEEP NIGHT

HAPPENS IN THE MIDDLE OF YOUR SLEEP NIGHT HAPPENS IN THE SECOND HALF OF YOUR SLEEP NIGHT 8 PM - 2 AM 2 AM - 5 AM 5 AM - 8 AM

FIREFIGHTERS AT EVEN MODERATELY BUSY HOUSES ON A 24/48 SCHEDULE ARE EXPERIENCING SLEEP LOSS OF

FIREFIGHTERS ARE MISSING OUT ON

THIS TYPE OF SLEEP DEBT INCREASES

A YEAR OF SLEEP EVERY YEAR

Deep sleep is vitally important and responsible for releasing growth hormones that affect testosterone and estrogen levels. It helps with muscle repair and is involved in metabolism and regulating insulin. Most importantly though are the benefits associated with brain tissue. High-quality deep sleep leads to a washing out of the debris in the brain known to contribute to the risk of dementia.

IMPROVE YOUR SLEEP

Actionable steps to improve the quality of your deep sleep include:

At night during calls or “holding the wall” at the emergency room, wear long sleeve shirts, a hat, and blue light blocking glasses. You absorb light through your skin and eyes. The blue light used in brightly lit facilities and on your smartphone will decrease your body’s melatonin levels causing difficulty falling back to sleep or achieving high-quality sleep (deep sleep/REM).

When we get adequate amounts, REM sleep provides its own unique benefits. REM is normally a period when we have highly emotional dreams known as a trauma release thought to be important for emotional repair. Studies have shown that those deprived of REM sleep have less ability to manage emotions during the day. In other words, a lack of REM can lead to you becoming depressed and moody with family, co-workers or patients.

Aside from being awake as a result of increased call volumes, a significant number of first responders have trouble falling asleep because of hypervigilance, defined by WebMD as “the elevated state of constantly assessing potential threats around you. People who have been in combat, have survived abuse, or have post traumatic stress disorder can exhibit hypervigilance.” The United States military realized the issue of hypervigilance in soldiers returning from Afghanistan, and in 2006 the U.S. Department of Defense conducted research at Walter Reed Army Medical Center on the efficacy of iRest.

iRest is an adapted form of Yoga Nidra “Yogi-Sleep” developed by Richard Miller, Ph.D., to help returning service members better manage symptoms of post-traumatic stress, which include issues with

sleeping. iRest Meditation has historically been endorsed by the U.S. Army Surgeon General and recognized by the Defense Centers of Excellence For Psychological Health & Traumatic Brain Injury as a form of complementary and alternative medicine.

Another great resource is the “Bio-Hacked Firefighter” on instagram. Coach Christina Dizon is a firefighter who assists fellow first responders in upgrading their sleep, recovery and lifestyle through wellness and bio-hacking strategies.

Work relief and a decrease in call volume do not appear to be coming anytime soon. It’s up to you not only to look out for your fellow firefighters, but also yourself. If you’re not looking out for your own well-being, how can you take care of others?

Old-school traditions must

meet new-school realities. Keep your word, show integrity, work hard and work smart. When you work hard, you need to rest and recover hard. We have the best job in the world and we want to live long enough to enjoy the benefits of that job with our families for many years after retirement.

And when these changes become tradition, expect to see those job applicant numbers jump.

Workplace Violence Prevention for First Responders

Between 57-93% of fire and EMS responders experience an act of verbal and/or physical violence at least once.

Workplace Violence Prevention for First Responders is a free, online course that aims to equip fire and EMS responders with the skills and knowledge to protect themselves in potentially violent situations.

Register for this free, self-paced course: Contact healthandsafety@iaff.org with any questions. bit.ly/WVPFR

S t A bbed

By Benjamin Vernon, San Diego Fire-Rescue

Note:Someoftheelementsofthisstorymaybetriggering for those coping with the aftermath of trauma.

I was almost murdered on a medical aid call.

I was trying to break up a fistfight between a security guard and a disgruntled homeless man, and had wedged my body between the two just as the knife came out. I never saw it hit me.

Worse yet, the homeless man was a prison-trained knife fighter who had perfected the art of shanking prison

guards despite their protective vests. I never stood a chance.

My assailant stabbed me near my kidney, severing a nerve in my back with the first strike. He broke a rib and punctured my left lung with the second strike. His third strike into the side of my head missed its mark by about half an inch. The knife went through my hair and his fist glanced off the side of my head, the blow almost knocking my sunglasses off.

I spent three days in the hospital with a chest tube sewn into my body and was sent home with a lifetime supply of opiates. The medical team told me to rest and, when the stitches came out in three to four weeks, I’d be ready to go back to work. I liked the diagnosis and was eager to return to my fire station.

Once home, the healing process began. I couldn’t bathe myself, so my

EYE MOVEMENT DESENSITIZATION AND REPROCESSING GOT ME PAST THE MENTAL TRAUMA OF MY ON-DUTY NEAR-DEATH EXPERIENCE.

wife had to help me. If you’d asked me before my injury if I’d enjoy a sponge bath from my wife, pornographic mental images would have immediately sprung to mind and a wicked grin would have spread across my face. The reality, however, was demoralizing. I was a grown man who couldn’t handle his basic needs.

For two weeks, I puttered around the house, taking

my prescribed opiates when the pain became unbearable. Knowing I was scheduled to return to work soon, I opted to quit those opiates cold turkey before addiction set in and resolved to take only Tylenol for the pain until the aches subsided.

THAT’S WHEN THE NIGHTMARES STARTED – NIGHTMARES UNLIKE ANYTHING I’VE EVER EXPERIENCED. I DIDN’T REALIZE THE OPIATES HAD BEEN SUPPRESSING MY SUBCONSCIOUS AT NIGHT.

The first night sober, I dreamt I was back in the fight, squared off against my attacker. He had his knife in hand, but this time I was ready. He lunged and sank the knife into my back again. In the dream, I trapped his hand against my body with one hand and used my other to grab him by his ear. I jerked his head to the side, putting him out of balance and using a judo throw, swept his legs out from under him and slammed him onto his back. I sat on his chest and used all my weight to control his movements. I grabbed him by both ears and slammed his head into the concrete until he went limp. I wanted him to be conscious so he could experience the next part of my plan in full effect. He was going to feel as much pain as I did and so I decided the best way to cause that pain was to

bite off his face. I sank my teeth into his orbit and bit so deep and so hard that my bottom teeth caught on the underside of his skull. I realized, even in my dream, that I wasn’t strong enough to bite through the skull. I relaxed my bottom jaw and adjusted so that I had his eyebrow between my teeth. I proceeded to bite off a bit of his face and tore the flesh from the bone. I tasted blood in my mouth.

As he started screaming, I did too. I sat straight up in bed, screaming myself awake. The taste of blood was still in my mouth and I was amped. My heart rate was over 150, and my blood pressure was ringing in my ears. My eyes were dilated and I was soaked in sweat. I left my bedroom and headed downstairs where I drank water and sat in the dark, trying to bring my heart rate down. I was caught off guard by the ferocity of the nightmare. What was that?

I couldn’t go back to sleep. It was 1 a.m., and I was awake the rest of the day.

The next night, I tried to sleep but the same nightmare happened again. I woke up screaming, tasting blood in my mouth. The third night was a repeat of the first and second. It happened the fourth, fifth, sixth and seventh nights as well. At some point, I stopped sleeping altogether. I needed professional help.

The journey to finding the right therapist is a story for another time, but I finally found myself in the office of a former police officer turned psychologist. He understood my symptoms and had a plan for treatment. He introduced me to EMDR or Eye Movement Desensitization and Reprocessing.

I had never heard of EMDR but as we began, my therapist asked me to recollect brief periods of the murderous attack. Periodically, he would then pause my story and wave his fingers in front of my face. I sat in his office, staring at him waving his hand, and feeling foolish. The process was a mystery at first and I didn’t see how sharing my story and then watching a hand wave back and forth in front of my face could help. We worked through the call that first day and I left his office perplexed. What was that strange treatment? How was that supposed to help me?

Yet as I drove home, I noticed something had changed. I couldn’t put my finger on it but I felt … better. My shoulders were more relaxed and there was less tension in my jaw. What had just happened? Did he “Miyagi” me? (Remember that 80s classic, The Karate Kid? Wax on, wax off, now I know Karate?)

That night my sleep improved. The nightmare

was the same, but I slept longer, was less sweaty, and woke up without the taste of blood in my mouth. It was the best sleep I’d had in weeks and I could tell my mental health was improving. No recollection of nightmares at all. I almost sobbed in my bed because I was cured and ready to take on the world.

I returned to my therapist’s office with a new agenda.

I DIDN’T WANT TO EMDR THE STABBING ANYMORE. NOW, I WANTED TO EMDR THE OTHER CALLS – THE ONES I’D CARRIED MY ENTIRE CAREER.

The little girl who seized to death, even as I tried every possible treatment. The young woman who had been gang-raped and whose assailants had left objects inside her body. The 18-year-old who jumped off a ledge, fell four stories, and landed at my feet.

I’d become a believer and couldn’t wait to do my second session of EMDR. I didn’t understand how it worked, but I was all in. Eagerly, I told my story, pausing every few minutes for the finger wag. This time I didn’t fight it and received my treatment willingly. Again, I slept better. My sleep duration kept extending and the effects of the nightmares lessened.

One morning I woke up from an eight-hour sleep. The sun broke through

STRESS

the blinds in my bedroom and caused me to wake naturally. I yawned and looked around. No sweat. No elevated heart rate.

There was a lot of baggage I’d accumulated, and I no longer wanted to carry the emotions that welled up in my throat each time the memories popped into my head.

WHAT IS EMDR?

According to the Cleveland Clinic, EMDR is recognized as a best practice for PTSD in the United States by both the Department of Veterans Affairs and the Department of Defense. The World Health Organization has approved the therapy, and it is used by agencies in Australia, the U.K. and Germany.

EDMR, developed by psychologist Dr. Francine Shapiro in 1989, uses what is called the Adaptive Information Processing model. Since then there have been more than a dozen clinical trials and more than 100,000 therapists trained in the technique who have treated more than 7 million people worldwide.

Those clinical trials show that the therapy does work, but partly due to its accidental discovery, there is still uncertainty on why it works.

And yes, just as EMDR helped me overcome the lingering night terrors from my stabbing, it helped me come to terms with those other traumatic calls I was on and carried with me. In fact, if anything good came of my stabbing it would be how it led me to an effective treatment for all those other calls I had been dragging around in my

psyche. Nearly dying at the hand of a knife-wielding assailant sets me apart from most other firefighters and medics, but nearly all of us share those other stored-up traumatic events.

Today, I travel the world sharing my story because I want to introduce my fellow first responders to this life-changing treatment

so they’ll know that there is a solution for us. If you carry the weight of this career in your head, there is help. If you find yourself debating mental health help, I strongly recommend it. An important question for any potential therapist is: Do you practice EMDR?

TAKE CARE OF YOURSELVES. YOU DESERVE IT.

Eye Movement Desensitization and Reprocessing therapy is a form of trauma-focused cognitive behavioral therapy specifically developed for reducing the power of traumatic memories. A trained therapist will guide you to think about a trauma while moving your eyes back and forth.

OVER TIME, THIS WILL HELP YOUR BRAIN REPROCESS THE MEMORIES SO THAT THEY NO LONGER CAUSE AS MUCH PAIN.

As in typical cognitive behavioral therapy, with EMDR treatment, you first establish a supportive relationship with your therapist through conversation and may learn some new skills to cope with uncomfortable feelings that EMDR may bring up.

You’ll select a traumatic memory to reprocess, a memory that causes you great discomfort and triggers PTSD symptoms. While you imagine a traumatic scene from the event, your therapist will guide you to focus on the thoughts, feelings and bodily sensations that come up. At the same time, you will be asked to rapidly move your eyes left and right, like in REM sleep. Your therapist might use their hand, a light bar that pulses back and forth, or audible taps to your left and right. This movement helps emotions related to the trauma to arise, and the therapist may have you stop the eye movements to talk about your perception of these emotions, to help you process them.

Over time and possibly several repeated sessions, your emotions connected to these memories should lower in intensity, until

they no longer cause tremendous pain. At that point, your therapist will help you to replace the associated negative thoughts and emotions with healthier thoughts and positive associations.

The Cleveland Clinic breaks the therapy process into eight phases and says it can take three to six sessions for a single disturbing event or memory. More complex or longer-term traumas may take eight to 12 sessions (or sometimes more). Sessions usually last between an hour and 90 minutes.

NEW YORK'S FINEST NEW YORK'S BRAVEST

By Rachael Savoie

Firefighting and ice hockey. It may seem like an odd combination, but for the Fire Department of New York hockey team, being on the ice is more than just a game.

The FDNY team was founded in 1968 and is made up of firefighters from

multiple firehouses in New York. Apart from winning games, the main goal of the team is to raise money for a variety of charities, and all members volunteer their time outside of work to commit to the program.

For player Stephen Kelly, hockey has always been

a part of his life. He says being on the team provides him with an outlet to continue playing a sport he clearly cares a great deal about.

Says Kelly, “I was very lucky to make the team, and now it’s my eighth year. And I’m still able

to play with some of the younger guys.” The team even plays against some minor professional hockey teams in the U.S., he adds.

The selection process is competitive. Open tryouts every September attract close to 40 people, with some 30 asked

PHOTO BY NEW YORK FIRE PHOTOS

to join the team. This isn’t just amateur-level sports, but one filled with talented, athletic players who hold themselves to high standards.

“It sucks turning people away and having to explain, but it’s for the betterment of this organization. We’ve been carrying ourselves – especially for the last few years – as a higher-

tier program,” says Kelly. “People contact us because they want us to play them. We aren’t shopping to get games competitive enough for our talent level.”

With twice-weekly practices and 45 games a season – four of them multi-day trips – being on the team is a significant commitment. The dedication shown not only

by the players but also by their fire department is clear. According to Kelly, It’s the unwavering support from the fire department and co-workers that makes it possible to play.

“I came in tonight at 6 o’clock and I’ll go home tomorrow night at 6 o’clock … and tomorrow night we actually have a game at 8 o’clock. Most guys try to

arrange their schedule that way,” says Kelly. “A lot of guys in the firehouse are very helpful at switching shifts. Things like that happen behind the scenes that many guys don’t really know or understand.”

As this article was being written, the team had completed five out of 45 games for the season, with a few played in

THE NYPD ALWAYS HAS OUR BACKS … AND WE’RE ALWAYS LOOKING OUT FOR THEM,” SAYS KELLY. “DO WE WANT TO TRY AND KILL EACH OTHER DURING THAT GAME? YES! BUT OUR RELATIONSHIP OFF THE ICE IS VERY CIVIL AND OBVIOUSLY WE SUPPORT EACH OTHER IN THE CITY THAT WE WORK IN.

different states. All five games were wins.

While these games were important, they also help to prepare for the most anticipated event of the season: the annual springtime FDNY vs NYPD Hockey Game. It’s so popular that tickets for spectators who aren’t family members are difficult to come by. Some 18,000 come to watch two of the busiest first

responder units in New York go head-to-head, in a friendly competition.

HOCKEY IS A CONTACT SPORT THAT CAN GET CHIPPY AT TIMES. AND THERE IS A LONG-STANDING RIVALRY BETWEEN FIREFIGHTERS AND COPS. SO: JUST HOW FRIENDLY IS THE GAME?

“The NYPD always has our backs … and we’re always looking out for them,” says

Kelly. “Do we want to try and kill each other during that game? Yes! But our relationship off the ice is very civil and obviously we support each other in the city that we work in. Ninety percent of our roster are friends or connected through growing up playing hockey together.”

Aside from being a part of a dedicated and enthusiastic team, members say the most rewarding aspect of

their involvement is the fundraising and donating to multiple families in need.

In 2022, the FDNY Hockey Team raised more than $100,000 to support the families of members who’ve died in the line of duty.

As well, FDNY Fire Family Transport, Make a Wish Foundation and The Center for Campus Fire Safety are just some of

the charities the FDNY Hockey Team supports.

“Last year, a neighboring firehouse had a member die, and we were able to present the family with a $10,000 check,” Kelly says. “We invited them onto the ice for the game … they still talk about it all the time. That sets the gold standard of what we’re trying to do here.”

The future of the FDNY Hockey Team continues to burn brightly, as the players and coaching staff pride themselves on being the best they can be. Maintaining a high level of play is what Kelly believes will gain them the most respect and encourage others to contribute to the team’s goal of supporting many organizations in need.

“The hockey team is one of the greatest organizations associated with this job,” says Kelly. “You build a brand … you polish it and you don’t want it tarnished. It’s all about keeping at a high level.”

As firefighters who work in a profession where tragedies occur, the hockey team provides a sense of honor for the players

LAST YEAR, A NEIGHBORING FIREHOUSE HAD A MEMBER DIE, AND WE WERE ABLE TO PRESENT THE FAMILY WITH A $10,000 CHECK

and their families. As for Kelly, he recognizes the impact hockey has.

“As long as this department exists, there are going to be tragedies … as much as guys love playing hockey and winning the game, it’s really humbling to know that you’re part of an organization for a reason.”

PHOTOS BY NEW YORK FIRE PHOTOS

PHOTO BY NEW YORK FIRE PHOTOS

COMICS

YOUR FINANCIAL FUTURE

A 401(K) GUIDE FOR FIRST RESPONDERS

By Tony Dong, MSc

SECURING YOUR FINANCIAL FUTURE STARTS NOW. AND IT ALL STARTS WITH UNDERSTANDING YOUR 401(K).

Many firefighters have a public employee retirement pension plan — but not all. Some career firefighters won’t have it as part of their contract. And volunteer and part-time firefighters may get something from their jurisdiction, but will most likely rely on their primary employment for retirement savings.

In most cases, those without pensions will have an optional 401(k). Certainly mostly everyone has heard of a 401(k) but how many of us really know all the ins and outs? And how many realize just how important it is when everything else is flying at us all at once?

Imagine this: It's your first week on the job as a firefighter. You're inundated with training manuals,

equipment briefings and team introductions. Amid this whirlwind of new information and high-stress situations, you receive an email from your plan administrator.

Attached to it is a dense PDF (or, even more daunting, a hefty binder may be dropped in your lap) bursting with details about your 401(k) plan options. With the pressure of learning new protocols and the adrenaline of emergency response scenarios, it's all too easy to set aside that 401(k) guide for later.

But here's the catch: "later" could cost you dearly in terms of your future financial security. A 401(k) isn't just another form to fill out or another task to check off your to-do list. It's a critical tool that can provide you with

financial stability long after you've answered your last emergency call.

This is particularly important for first responders who face a set of unique challenges and financial landscapes. From higher rates of on-the-job injuries to erratic schedules that make second jobs or “side hustles” less feasible, the variables that can impact your financial health are numerous.

Maybe you can join a 401(k) on your side hustle, or maybe firefighting is your side hustle. So, before you decide to skim through or skip over your 401(k) information, remember: securing your financial future starts now. And it all starts with understanding your 401(k).

UNDERSTANDING THE BASICS: WHAT IS A 401(K)?

According to the U.S. Internal Revenue Service but in simpler terms, a 401(k) is a retirement savings plan sponsored by an employer. It allows you to contribute a portion of your pre-tax salary into various types of investments like stocks, bonds and mutual funds. In most cases, you won't pay taxes on the money until you withdraw it during retirement, allowing your investments to grow tax-deferred (i.e. postponing tax payments) over time.

THERE ARE TWO MAIN BENEFITS TO PARTICIPATING IN A 401(K) PLAN:

TAX ADVANTAGES: Your contributions are made with pre-tax dollars, reducing your taxable income for the year. This can be particularly beneficial for first responders who might be in higher tax brackets due to overtime, hazard pay or second jobs.

EMPLOYER MATCHES: Many employers offer to match your 401(k) contributions up to a certain percentage. This is essentially free money that can accelerate the growth of your retirement savings.

SETTING UP YOUR 401(K) PORTFOLIO

Think of your 401(k) not just as a retirement account, but as a versatile financial toolbox filled with various investment options. Choose these investment tools carefully to match two primary considerations:

RISK TOLERANCE: Over time, the value of your 401(k) investments could drop. Figure out what level of loss you can tolerate. If you can handle big losses from time to time, you are in the high risk-tolerance category. If you have no stomach for losses, you have a low risk tolerance. First responders often face financial uncertainties like job-related injuries or early retirement, which can significantly change their risk tolerance over time.

TIME HORIZON: This is the amount of time you have until you plan to retire and start withdrawing from your 401(k). The longer your time horizon, the more risk you might be able to take on since you have more time to recover from market downturns.

Once you've assessed your risk tolerance and time horizon, the next step is to decide on your asset allocation. In other words, how you divide your portfolio among stocks, bonds and cash. Each type of asset comes with its own set of risks and rewards.

STOCKS: Offer the potential for long-term growth, but come with increased volatility and risk.

BONDS: Provide regular income and are generally less volatile than stocks, but offer lower growth potential.

CASH: Can be easily accessed and preserves capital, but offers very little growth.

If you're unsure how to assess your risk tolerance and time horizon to determine the right asset allocation, don't worry, you have numerous options for how to proceed.

INVESTMENT QUESTIONNAIRE: Asset managers like Vanguard offer questionnaires that can guide you toward an appropriate asset allocation based on your answers.

CONSULT A CFP: A fee-only Certified Financial Planner can provide tailored advice based on your individual financial situation and goals. Never be reluctant about asking any financial planner about how they make their money.

TARGET-DATE FUNDS: These funds automate investment selection and portfolio management for you based on your intended retirement year. As you near retirement, the fund automatically shifts toward more conservative investments as we tend to become more fiscally cautious as we age.

SELECTING THE RIGHT FUNDS: CUTTING THROUGH THE NOISE

When you finally get around to evaluating your 401(k) fund options, you may find yourself overwhelmed by the sheer number of choices. The names alone — "High-Quality Factor," "Large-Cap Growth," or "High-Yield Dividend " — can be dizzying and grandiose, often more confusing than informative. However, most 401(k) investors can make sound decisions by focusing on a few straightforward variables.

1 2 3

CHECK THE FUND'S STRATEGY

In general, you'll want to lean towards index funds. These funds aim to replicate the performance of a specific market benchmark, like the S&P 500. They are typically passively managed, meaning there's less hands-on intervention from fund managers.

The opposite are actively managed funds, where fund managers are making constant buy-and-sell decisions in an attempt to outperform the market. Research from SP Global shows that the majority of actively managed funds underperform their index counterparts over the long run, often due to higher fees and trading costs.

CHECK THE FUND'S EXPENSE RATIO

The expense ratio is an annual fee expressed as a percentage of your investment. For example, if one fund has an expense ratio of 0.1% and another has 0.5%, the latter will cost you five times as much. Although these numbers might seem small, high fees can erode your returns significantly over time due to the compounding effect.

BE AWARE OF OTHER FEE STRUCTURES

Beyond the expense ratio, also look out for:

LOADS: These are sales fees that can be applied when you buy or sell a fund.

12B-1 FEES: These are additional annual marketing or distribution fees on top of the fund's expense ratio.

Both types of fees can quickly eat into your returns and should generally be avoided if possible. Be sure to read the fine print and watch out for these.

SECURE YOUR FINANCIAL FUTURE TODAY

In the high-stakes, fast-paced world of first responders, long-term financial planning can often take a back seat to the immediate demands of the job. However, a wellmanaged 401(k) is not just another item on a checklist. It's a lifeline to a future where financial stability allows you to enjoy your hard-earned retirement years.

Now that you're equipped with the basic knowledge about 401(k) plans, fund selection, and fee structures, the next critical step is acting. Whether it's filling

out that initial paperwork, reassessing your current portfolio or seeking expert advice tailored to your individual needs, now is the time to act.

Finally, consider consulting with a fee-only CFP who can provide guidance attuned to your personal circumstances. After all, your job is about making critical decisions in high-pressure situations – your financial planning should be approached with the same level of care and expertise.

málama MAUI

It’s no surprise that vacations are good for us. Downtime, sunshine, great meals we don’t have to make … they can all be a huge boost for both our mental and physical health.

But what about the good our holidays can do for others? Our vacation dollars can work magic in areas recovering from disasters, helping them get back on their feet and rebuild their lives.

Not long ago, I spent a week on the Hawaiian island of Maui, where an August 7, 2023 fire had completely destroyed the popular tourist town of Lahaina. Early reports discouraged travelers, saying that all available accommodations on the west side of the island were needed to house survivors and first responders, but by late September, the story had changed. By then, only two large resorts were needed to house those survivors, and the island was eager

– perhaps even desperate – to have tourists return.

At a tourism conference I attended, speaker after speaker emphasized the importance of bringing guests back to Hawaii, and most particularly to Maui. Said one tour company owner, “Many people lost their homes to the fire. We don’t want others to lose theirs to foreclosure.” From the servers in restaurants, to the cleaning staff in hotels, the tour guides, and

the artisans who sell their creations in beachside shops, the people who live in tourist areas depend on travelers. It’s that simple.

But the important thing to remember, particularly in the case of Maui, is that visitors won’t have a lesser experience in a recovering area. The devastation in Lahaina touched only one small part of an otherwise gorgeous tropical paradise. On west Maui, resorts that are just 10 miles

Liz Fleming, Host of iHeart Radio’s Liz Fleming Travels

away were untouched, and are as beautiful as they’ve always been.

Known for a climate as warm and welcoming as its people, the island of Maui is ringed with beautiful sandy beaches and offers great fishing, surfing, paddle boarding, canoeing, snorkeling, scuba diving– everything you’d expect in a tropical paradise. There are resorts for every kind of vacationer, whether you’re looking for a romantic getaway for two or taking the kids for a blow-out family holiday.

The seafood is fabulous and the service is uniformly gracious – hospitality is a Hawaiian tradition that’s taken very seriously. From touring the fascinating exhibits at the Ocean Center to taking a helicopter tour of the rainforest, to making the must-do drive up to the Haleakala Crater to watch the sunset above the clouds, Maui will create memories for a lifetime. AND THE DOLLARS YOU SPEND THERE WILL CREATE A BETTER TOMORROW FOR PEOPLE STRUGGLING WITH THE INCREDIBLE CHALLENGES OF TODAY.

Can we make a difference without making waves?

Hawaiians are a spiritual people, with a culture built on respect for the land, the ocean, the family and their ancestors. With this in mind, approach your visit to Maui with the same respect. When I was there in September 2023, police cars were stationed along the road that passes by the ruins of Lahaina, ensuring that no one stopped to take photos. Because families were gathering there on

the beach to scatter the ashes of their loved ones, tourists were asked to choose other beaches, of which there are many. It was a simple way to be respectful and didn’t have any impact on anyone’s holiday enjoyment.

We chose to spend a day at the emergency distribution center, packing food, clothing and other supplies for the hundreds of people who came looking for help each day. The other volunteers we met came from across the U.S. and indeed, around the world, and all had come to Maui planning to roll up their sleeves and pitch in. Far from feeling like the sacrifice of a vacation day, it felt like a privilege to be part of things and that, in a small way, we were making a difference.

Even if a day at the distribution center isn’t in your plans, there are things you can do – and not do – to be of help when you visit Maui. Most importantly, be kind and keep your curiosity under control. Resist the urge to ask the people you meet how the fire affected them. The smiling bartender who serves your Mai Tai may have lost a family member and could be struggling to maintain his composure while he does his job. Being asked to relive and describe the horrors won’t help, but an understanding smile and a tip from you will.

There’s a Hawaiian word that perfectly captures the spirit of choosing to spend your vacation on Maui in these recovery months.

THAT WORD IS MALAMA – IT MEANS HEALING.

Make a sunrise or sunset visit to the Haleakala Crater 10,000 feet above sea level. It’s one of the few places in the world where you’ll see the sun rise or set on top of the clouds. Magic!

Enjoy the Te Au Moana (which means ocean tides) Luau (a huge show and feast) at The Wailea Beach Marriott Resort. If you can stretch your budget a bit, plan to stay there as well. It’s one of the most gorgeous resorts on the island.

Do a driving trip along the winding road to Hana, visiting Wai'anapanapa Park, Ke’anae village, and Waikani Falls along the way.

Take a helicopter tour of the rainforest.

Snorkel or scuba dive in the Molokini crater, a dormant volcano under the waves.

Try a whale watching cruise to see majestic humpbacks in the wild.

Meet the underwater world at the Maui Ocean Center, The Aquarium of Hawaii. 1 2 3 4 7 5 6 8 what to do

Take a surfing lesson in Kehei.

Empowering Firefighters and First Responders

Reduce Stress • Empower Yourself • Excel in Every Role

Are you a firefighter or a first responder looking for effective strategies to cope with the challenges you face on a daily basis?

Look no further than Stress First Aid for the Street –a FREE, on-demand online course designed exclusively for you. An essential tool to provide the tools and knowledge needed to support those affected by stress.

Enroll in Stress First Aid today and take the first step towards a healthier, more resilient you: www.firstrespondercenter.org/training

FIGHTING THE LAHAINA BLAZE

Tasha Piccolo is a firefighter stationed on the west side of Maui. Raised in Lahaina, she traveled to the US mainland for school and lived there for about seven years until she decided to become a firefighter. She realized there was no better place to work than where she had been raised.

Piccolo was there on Aug. 7, 2023 when fire swept through the beautiful seaside town of Lahaina.

It started with text messages that morning: there was a fire in Lahaina, she learned, as well as another, smaller blaze nearby. It wasn't until she began to receive calls about a second fire line, and heard that structures were on fire, that she understood that she was needed.

“That’s when I realized that it was bad,” she said. Although she was off-duty, she drove to her fire station, listening to the radio on the way and getting frightening updates. Luckily when she arrived, there was an emergency backup vehicle that she helped load with hoses and other equipment. Another firefighter joined her and they drove to Lahaina, into the heart of a blaze that would destroy her hometown and her parents’ home, and even take the life of her uncle.

CRACKYL: Is this the biggest blaze you've been involved in?

TASHA: By far. Yeah, by far the biggest. I think it’s the biggest fire any of us has been a part of … and that includes my captain, and he’s been in the fire department for more than 20 years.

CRACKYL: I'm sure it's taking time for you and your fellow firefighters to come to terms with it.

TASHA: I guess we all have our own story of that night. Personally, I never felt that I was going to die. But some of the guys on my crew thought … this was it. We had no cell service so they couldn't even call their families to say goodbye. Then one of our engines actually caught fire and they had to leave it and try to find a way out. I was terrified but not for my own life. Frankly, I was scared for my community's life and for my family. It was probably a full 24 hours before I was able to contact my parents to make sure that they got out. That was the scariest part – just not being able to communicate to make sure everyone was okay.

CRACKYL: Are you and your team beginning to heal?

TASHA: Yes. Our department has been really proactive. From day one, they’ve been offering therapists … people ready to listen. Telehealth if people don't want to actually meet face to face. Mental health care has been huge and hopefully the healing process continues to move forward. But it's going to take a lot of time.

CANNABIS

By Rick Markley

WHAT SCIENCE KNOWS ABOUT CANNABISSurprisingly

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DESPITE DECADES OF RESEARCH, THERE’S LITTLE CONCLUSIVE EVIDENCE ABOUT HOW USING MARIJUANA AFFECTS THE FIREFIGHTER MIND AND BODY

LET’S GET SOMETHING OUT OF THE WAY UP FRONT: BEING HIGH ON WEED WHILE ON SHIFT OR RESPONDING TO A CALL FROM HOME IS NOT COOL. IN FACT, IT’S VERY UNCOOL.

Half of all high school kids know that being baked impairs your judgment, your sensory perceptions and your motor skills.

Again, being high on the job — career or volunteer — is not cool, not ever. It’s never okay to go to a fire, car crash or lift assist when you are stoned.

There, now that only the adults are left in the room, we need to answer this: With legalized marijuana use making it far more available than ever before, what does using it do to our health and wellness?

Let’s start with a look at the state of things.

According to the U.S. Centers for Disease Control and Prevention, more than 18% of the U.S. population used marijuana at least once in 2019. A Gallup poll from 2022 reported that 48% of Americans have tried marijuana at some point in their life.

Since Colorado and Washington became the first states to legalize recreational marijuana use in 2012, the total has grown to 24 states

plus Washington, D.C. More than half the U.S. population lives in a state where adults can buy and use pot more or less the way they would alcohol. This comes despite marijuana still being illegal at the federal level. It became legal in Canada in October 2018.

Given the evolving rules surrounding medical use and, later, recreational use, we’ve had a long time to sort out the usage issues.

Yet many issues persist. How much does a fire department policy control firefighters’ behavior when they are off duty or on vacation? When does a department test for intoxication – and what is the threshold? How does alcohol or prescription medication use differ from marijuana use?

Where the administrative and legal complications are a matter of writing law and policy, and adjusting those when they are successfully challenged, getting to the bottom of the longterm health effects of marijuana use takes research — and lots of it.

“The problem with understanding how using marijuana impacts firefighters’ health is the lack of research,” says Sara Jahnke.” She’s a leading industry researcher who launched the Science to the Station: A Health & Wellness Alliance (Science Alliance for short), a platform to bring important firefighter health and wellness science to firefighters.

“And that reflects the bigger problem outside the fire service. There just haven’t been a lot of studies on cannabis using humans as test subjects.”

There is some evidence that prolonged marijuana use alters how your genes behave. Earlier this year, Lifang Hou, a medical doctor and epidemiologist from Northwestern University, was one of the lead researchers in a study on those genetic changes. Hou’s team took blood samples from 1,000 adults who were long-term marijuana users — one sample was drawn 15 years after the participants were identified, the other at 20 years.

"We previously identified associations between marijuana use and the aging process as captured through DNA methylation," Hou said in a Northwestern University article. "We wanted to explore further whether specific epigenetic factors were associated with marijuana and whether those factors are related to health outcomes. The observed marijuana markers were also associated with cell proliferation, infection and psychiatric disorders. However, additional studies are needed to replicate and verify these findings.”

Yale led a similar study looking at genetics. Those researchers zeroed in on cannabis use disorder which is, as the name implies, the inability to control how

you use the substance. They examined the U.S. Department of Veterans Affairs’ Million Veterans Program, one of the world’s largest gene databases, as well as other genetic databases.

“This is the largest genome-wide study of cannabis use disorder ever conducted and as more states legalize or decriminalize the use of marijuana, such studies can help us to understand the public health risks that accompany its increased use,” one of the study’s lead researchers, Joel Gelernter, said in a Yale News article on the research.

In the end, the studies did not prove that marijuana caused these changes or the conditions that followed. More research is needed.

OUR UNDERSTANDING OF THE EFFECTS OF MARIJUANA ON THE BRAIN IS IMPERFECT.

And your heart? In 2022, the American Heart Association issued its scientific statement on marijuana’s effects on the brain:

"There's a lot of uncertainty in the medical community about the health effects of marijuana. This scientific statement is intended to guide health care professionals in having a balanced and intentional discussion with patients about the potential known and unknown effects of marijuana on brain health," writing group chair and neurologist Dr. Fernando D. Testai said in an AHA news release. He is a professor of neurology and rehabilitation at the University of Illinois at Chicago.

Animal studies, AHA says, showed links between marijuana use and symptoms such as reduced memory, learning ability and brain development. However, studies involving humans were less conclusive.

Some studies found a thinning in areas of the brain involved in cognition and orchestrating thoughts and actions. Other studies found no differences in the brains of marijuana users and nonusers. According to the AHA statement, research also shows cannabis users have an increased risk of strokes.

"Our understanding of the effects of marijuana on the brain is imperfect, and human research in this area is a work in progress," Testai said in the release. "Still, the results of recent animal studies challenge the widely accepted idea that cannabinoids are harmless and call for caution when using marijuana, particularly while pregnant or during adolescence."

Because marijuana is still classified as a Schedule 1 drug, as is heroin, researchers must obtain Drug Enforcement Agency permission to study its effects, and that can take as long as a year. There are also problems securing marijuana and funding for the research: you can’t just call up that dude from high school who always had the best smoke.

“There is evidence connecting marijuana use and mental health issues like increased risk of suicide, depression, schizophrenia and psychosis,” Jahnke says. “There’s little research on the general population, but there’s less on firefighters. The decision to use cannabis products needs to be an informed one, and there just isn’t much information available that’s specific to firefighters. Caution is the key until we know more.”

In short, do your homework. You have serious career and legal considerations to wade through. And, with health data so inconclusive, maybe now isn’t the time to go full-throttle into the Cheech and Chong lifestyle.

By Virginia Loewenstine MD, CEO and Medical Director of Tristate Preventive Health Consultants

WHAT CAUSES MALE BREAST PAIN?

All men are born with a small amount of breast tissue, and so are at risk for breast pain for many of the same reasons as women. Although rare, breast cancer can also occur in men, so always see your physician if you notice any breast area changes.

Often, pain in male breasts is the result of gynecomastia, a condition causing the breast tissue to swell and enlarge. This enlargement is the result of an imbalance between testosterone and estrogen in which estrogen becomes dominant. Both women and men have these two hormones and it is crucial to keep them in balance.

Some causes of a hormone imbalance (and a potential cause of male breast pain) include medications such as anabolic steroids, anti-androgens and medications to treat prostate cancer. Obesity can increase estrogen levels creating a testosterone/estrogen imbalance. With aging comes decreased testosterone which can also disrupt this hormone balance.

Non-hormonal causes of male breast pain include inflammation, injury or trauma (often forgotten), and cysts or tumors. Sometimes the cause cannot be found.

You know your body better than anyone. If you are experiencing any kind of breast area pain, definitely get it checked out, and remember you are not alone.

WHEN IS IT SAFE TO HAVE SEX AFTER A HEART ATTACK?

Sooner than you think. Sex is considered a physical activity, so most physicians will recommend resuming regular sexual activity once you can engage in mild to moderate physical activity without issues. The ability to walk briskly for 20-30 minutes or the ability to climb one to two flights of stairs would give a green light.

This timeframe tends to be about two weeks after the heart attack. Because a heart attack will be different from person to person, several factors need to be considered. These include the severity of the heart attack, the recovery process and any underlying conditions.

Have an honest conversation with your doctor. Medications (such as blood thinners and beta blockers) prescribed after a heart attack may affect sexual function.

Never take medications for erectile dysfunction after a heart attack without first consulting your doctor. These, in combination with nitrates such as nitroglycerin or isosorbide dinitrate, can have grave effects.

Finally, don’t forget the psychological and emotional factors that accompany the resumption of sexual activity after a heart attack. Both partners, and more often the partner who did not suffer the heart attack, may feel anxious or concerned that another heart attack will happen or even that the person may die during sex. These concerns should be discussed with your doctor or counselor to help ease fear.

Having another heart attack or dying during sexual activity, when the green light has been given by your doctor, is rare but the worry and concerns are common. Ease

into resuming sexual activities and have open communication with your partner. A strong relationship will, of course, make this all easier.

I WAS RECENTLY TOLD THAT GETTING A B12 INJECTION COULD BE AS EFFECTIVE AS GOING ON ANTIDEPRESSANTS. I WOULD LIKE TO AVOID USING A PRESCRIPTION, ESPECIALLY FOR ANTIDEPRESSANTS, IF IT ISN’T NECESSARY. IS B12 REALLY COMPARABLE?

Vitamin B12 or cobalamin is found in animal-derived foods and can also be given via supplementation in the form of pills, sublingual (under the tongue) tablets and injections. Unless added as a fortification, it is not found in plant-based dietary sources, so vegetarians and vegans can easily become deficient.

Vitamin B12 is needed for brain function and nervous system health as it is involved in the synthesis of myelin, the protective covering of nerve cells that allows for communication between them. It is also necessary for the production of red blood cells. When individuals experience fatigue, they may be deficient in B12, which may lead to anemia.

Vitamin B12 facilitates DNA synthesis and energy production by metabolizing carbohydrates and fats. The heart, eyes, bones, and skin also benefit from vitamin B12.

There are ongoing studies regarding the role of vitamin B12 in mood regulation and thus far, some research suggests that maintaining adequate B12 levels is needed for overall mental well-being. However, there has been no direct link shown between the two. Studies have not been conclusive that using vitamin B12 alone is superior to prescription drugs that treat depression.

Because vitamin B12 is watersoluble and any excess is excreted from the body, trying a supplement or increasing this vitamin in your diet may be worth a try. But it should not be used to the exclusion of antidepressants until more studies support it.

Note: not everyone who is depressed requires antidepressant prescription medication. Depression is a very complex condition for each unique individual. It’s best to discuss everything with your doctor to see what can be done without resorting directly to medication unless it is absolutely necessary.

LOEWENSTINE MD

Virginia Loewenstine, MD, is the CEO and Medical Director of Tristate Preventive Health Consultants. With over 30 years of experience in Occupational and Preventive Medicine, her focus is improving the wellbeing of First Responders with an emphasis on early cancer detection and mental health. She has received many prestigious honors and awards throughout her career. As an educator to Fire Departments, she presents the latest in medical testing and other advances to assist Fire Departments in the design of their annual physical programs. Founded in 2007, Tristate Preventive Health Consultants provides medical consulting, on-site physicals, and medical testing nationwide.

To learn more about Tristate Preventive Health Consultants visit tristatepreventivehealth.com

To submit your questions to Dr. Loewenstine, email info@crackylbusinessmedia.com

VIRGINIA

SOUPED-UP SOUP AND SALAD

But don’t stop at a simple soup when you can add a hearty chicken salad to the mix. Impress your crew with a creamy tomato gorgonzola soup and chicken sonoma salad. It’s equal parts protein, taste, and satisfaction.

2 tsp minced garlic

¼ cup gorgonzola cheese, crumbled

½ cup cream cheese

¼ cup heavy cream (18%)

¼ cup reduced-fat milk (2%)

1 large can of diced tomatoes

1½ cups low-sodium tomato juice

¼ teaspoon pepper

4-5 shakes of your favorite cayenne pepper sauce

Sour cream (a tablespoon per person to add as a dollop on top)

CHICKEN SONOMA SALAD

2 bags of spring mix lettuce

½ cup of your favorite salad topper mix

1 bottle of citrus salad dressing

½ cup gorgonzola cheese

½ cup diced red apple pieces

½ cup diced strawberries

8 oz cooked chicken diced

PREP & COOK TIME: 30 minutes

Warm the oil over medium heat, add veggies and cook until soft to

Add milk, cream and cheese, and heat until evenly mixed and lightly simmering.

3. Depending on how your crew feels about texture, you might opt to blend the soup at this point for a more creamy consistency. Just be sure to let the soup cool a bit before blending.

4. Add the remaining ingredients to the above mixture and cook on medium heat for about 20 minutes.

Optional: top with chopped basil, chopped chives, or croutons

Note: this recipe requires frequent stirring because the dairy in the soup may cause it to stick to the pot. Once ready, serve with a dollop of sour cream on top and some basil, chives, or croutons if you’re feeling fancy.

This salad comes together effortlessly and how you choose to design your plate is up to you.

1. Start with spring mix (make sure to wash thoroughly).

2. Dice apple (skin on is fine) and strawberries and add to mix.

3. Sautée boneless chicken breast, seasoned with pepper, salt, and some powdered garlic and dice into cubes before adding to mix.

4. Add cheese and a topper mix - aim for one with a blend of nuts and cranberries

5. Toss in your favorite citrus dressing. Enjoy!