CRACKYL Magazine - No. 11 (FALL Issue 2023)

PSYCHOLOGY OF SUICIDE

KEVIN PORTER FIRE AND ICE

OPENING OUR EYES TO TIME BLINDNESS

JAMES GEERING

"BEHIND THE SHIELD" PODCASTER

IS YOUR RELATIONSHIP THERMOSTAT BROKEN?

WHEN WOLVES LEAD THE WAY

DEALING WITH PEOPLE WE DON'T LIKE CLASH!

GOOD NEWS DIET

WHAT HAPPENS WHEN WE WALK OUT THE DOOR

HIGH MILEAGE WOMAN

Connecting both your worlds

JAMES

people you don’t like

50 66

OF THE PODCAST FEATURED in this issue 72

Clash: Dealing with the

WHEN WOLVES LEAD THE WAY

KEVIN PORTER: FIRE & ICE

THE HIGH MILEAGE WOMAN

TRY THE GOOD NEWS DIET

RIDING THE RAILS

The International Association of Women in Fire & Emergency Service (Women in Fire) is an organization of women and for women — but not for women alone. As a non-profit organization, they are invested in creating a diverse and inclusive workforce. As fire service leaders, they support their community by providing training, education, advocacy, invaluable resources, mentoring, and critical networking to all firefighters. Every two years, Women in Fire holds an International Conference for hundreds of fire service women and men who gather to share experiences, challenges, and insights in a relaxed and supportive educational setting. They are as diverse in background as they are united in their commitment to the profession of firefighting.

A LETTER FROM THE PUBLISHER

I recently watched a powerful TV commercial featuring three children sharing their aspirations for the future. One dreamed of becoming a doctor, another a firefighter, while the third innocently said she’d like to become a drug addict.

The weight of this dramatic illustration is significant.

No firefighter starts out wanting to be broken but it's an all-toocommon reality and a cycle we need to break. Every firefighter has a unique journey and experiences different situations, conflicts and losses.

One thing remains the same, however, and it's something essential: no one chooses this career to become a shell of themselves, to distance themselves from loved ones, or to depend on self-medication such as drugs and alcohol to make it through the day. No one.

It's crucial to acknowledge and appreciate our fellow firefighters. Next time you're at the firehouse, take a moment to look around at your brothers and sisters and let them know you see and value them. Your actions could be the difference they need to keep going.

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.

Kory Pearn

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

ACCOUNT & SOCIAL MEDIA MANAGER

MARIA PELLETIER MPELLETIER@CRACKYLBUSINESSMEDIA.COM

PARTNERSHIPS

PARTNERSHIP MANAGER

MATT RUMAS MRUMAS@CRACKYLBUSINESSMEDIA.COM

CONTRIBUTORS

MARTHA CHAPMAN, TONY DONG, LIZ FLEMING, JAMES GEERING, GREG GORDONSON, STEVEN S. GREENE, TRACY STEVENS HEJMANOWSKI, KEVIN HURL, ZACHARY ISOMA, ALICE JOHNSTON, VIRGINIA LOEWENSTINE, MEGAN LAUTZ, RICK MARKLEY, SIMON MATTHEWS, TORI MIKULAN, RYAN PROVENCHER, RACHAEL SAVOIE, LEAH SOBON

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.

SUBSCRIPTIONS

ORDER A ONE-YEAR ($32.89 USD) BY VISITING: CRACKYL.COM/MAGAZINE

FIRE DEPARTMENTS SAVE 40% ON PRINT SUBSCRIPTIONS.

TO ORDER MULTIPLE SUBSCRIPTIONS CONTACT: INFO@CRACKYLBUSINESSMEDIA.COM

SIGN UP FOR A DIGITAL SUBSCRIPTION CRACKYL.COM

The opinions presented in our magazine are those of the authors of the articles. We enjoy the opportunity to present a variety of viewpoints but do not necessarily endorse them.

ON THE COVER: JAMES GEERING

CRACKYL EXPERTS

EMERGENCY MEDICINE

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

SEX & RELATIONSHIPS

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

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.

THANK YOU TO OUR PARTNERS @CRACKYLMAG

PHOTO BY: BECKY GEERING

MADE FOR THIS.

Firefighters deserve a uniform that puts forward the same level of dedication as they do. At Workrite® Fire Service we deliver protection without compromise and pour every ounce of passion into advancing your safety while on the job. Our station wear garments offer an added layer of NFPA® 1975 compliant, flame-resistant (FR) protection that works with you during any part of your workday.

Workrite® Fire Service is a PPE station wear manufacturer focused solely on the fire service industry. We do everything in our power to outfit you with the best of FR station wear—while also bringing you education, innovation, training, advocacy, and design that understands your job and adapts to it, and service that is unparalleled in this industry—or any industry.

Cl ASH!

You’ve never much liked your brother-in-law. And there’s no particular reason. He’s a good husband and father, seems to do well at his job, and doesn’t pick fights with you or anyone else.

But…You. Just. Don’t. Like. Him.

Because you see him only at family events, you manage. You both nod politely, ask a few pointless questions and find seats at opposite

DEALING WITH THE PEOPLE YOU DON’T LIKE

By Greg Gordonson

ends of the dinner table. On the drive home, you ask your wife for the millionth time how your sister could have married such a dweeb.

But what if you feel that way about someone on your crew? Someone whose life you might be called upon to save one day?

Someone who might have to save yours?

A firehouse is a dynamic environment where diverse personalities come together to form a cohesive team that’s dedicated to protecting lives and property. Truly effective firefighting demands seamless cooperation, mutual trust, and open communication.

That’s the goal.

The challenge is that each firefighter is a unique individual who brings specific personality traits to the kitchen table, to the rig, and onto the fireground. Everyone has had the same training, yes, but how do differing backgrounds, and temperaments, affect the way the team works together?

Personality is a complex combination of enduring traits and characteristics that shape an individual’s thoughts, emotions, and behaviors. No mixture is the same as any other and it’s next to impossible to change the components in your makeup … or anyone else’s!

Emotional responses to various situations can also be very different. People with higher emotional stability or those who come from cultures where the approach to crisis is more subdued may handle challenging situations with greater composure. Others whose backgrounds may have been more volatile can become emotionally charged. Those differences can lead to real conflict in a workplace where dealing with emotional situations is part of the job.

Personality differences are reflected in varying values and priorities. For instance, highly conscientious

On any crew, each firefighter contributes distinct strengths. Some may be natural leaders who step up in times of crisis to demonstrate assertiveness and decision-making skills, while others may be exceptionally detail-oriented – the co-workers you’re glad to have ensuring that equipment is well-maintained and ready for action. Noting and appreciating the differences between team members is the first step toward fostering a sense of camaraderie and respect.

“THESE ARE OPPORTUNITIES TO STRETCH YOURSELF. THESE ARE TIMES TO FLEX YOUR ADAPTABILITY MUSCLE, WHICH CAN ONLY WORK IN YOUR FAVOR. THE PEOPLE WHO ARE THE MOST ADAPTABLE IN LIFE, WHO CAN FIGURE OUT HOW TO WORK WITH DIFFICULT PEOPLE, ARE THE ONES THAT PEOPLE WANT TO BE AROUND. WHEN PEOPLE WANT TO BE AROUND YOU, IT ENHANCES YOUR INFLUENCE.”

Individuals with different personality traits may have wildly varying communication styles. An extrovert is likely to be expressive and talkative – the life of the party and the firehouse – while an introvert might prefer to listen and reflect on what others are saying.

THESE DIFFERENCES CAN LEAD TO MISUNDERSTANDINGS AND MISINTERPRETATIONS OF INTENTIONS, POTENTIALLY SPARKING CONFLICTS.

people tend to prioritize structure and organization, while more spontaneous people value flexibility and adaptability. In a work setting, these discrepancies can not only result in a sense of not being valued by a teammate but can also lead to conflicts related to decision-making, planning, and shared responsibilities.

So, the question is, can you rely on someone you don’t like?

YOU CAN AND YOU MAY HAVE TO.

The goal is finding ways to cope and that starts with understanding and embracing differences.

It’s also important to remember that not everyone shares information in the same way. For firefighters, clear and concise communication is vital, so encouraging open communication and active listening can be very helpful. Effective active listening is simply a means of letting the speaker know that they’ve been heard, e.g. “What I’m hearing you say is …” Feeling heard and understood goes a long way toward building trust and fostering camaraderie – even between people whose personalities aren’t a natural fit.

Establishing that all-important bond of trust among firefighters with diverse personalities requires ongoing effort and dedication, both inside and outside the station. It might be that you don’t like someone’s work personality, but can connect with them as a team member at a work baseball game. Even that short time of bonding could make it easier back at the station.

But what happens if you really clash with a member of your team? It’s a tough question. While addressing conflicts when they arise and finding constructive ways to work together is crucial to maintaining a harmonious environment, there will always be people you just don’t like, no matter what. Even if they do nothing to hurt you and aren’t trying to irritate or annoy, you simply dislike more aspects of their personalities than you can ignore. What’s the answer?

Space and patience. Whether it’s a matter of discreetly choosing where to sit at the kitchen table in order to leave a large gap between the two of you, or even asking to be switched to a different shift before any actual conflict has arisen, space can be the best solution.

If, on the other hand, you’ve had an unresolved argument with someone whose personality is at odds with your own, you may be wise to deal with the issue head-on, perhaps with

a neutral friend acting as mediator as you put the cards on the table. Each person will have a distinct approach to resolving conflicts. Some may be accommodating and willing to compromise, while others may be assertive and confrontational. Be ready for either but try to stay open to resolving the issue so you can both move on – even if you never actually come to like one another.

Perhaps as you get to know your lessthan-favorite co-worker you’ll come to recognize some common issues you’re both dealing with, like caring for aging parents or working through a tough divorce. When you can see someone you don’t like in situations similar to your own, it can be a little easier to cut them a bit of slack.

According to a 2019 article in Forbes Magazine, “These are opportunities to stretch yourself. These are times to flex your adaptability muscle, which can only work in your favor. The people who are the most adaptable

in life, who can figure out how to work with difficult people, are the ones others want to be around. When people want to be around you, it enhances your influence.”

The key to a successful and cohesive team lies in managing a mix of diverse personalities. By recognizing and appreciating individual strengths, fostering effective communication, building trust and camaraderie, embracing diversity, and investing in personal growth, we can create an environment where everyone thrives.

This collective strength ultimately translates into more efficient and effective firefighting, ensuring the safety of communities and enhancing the overall well-being of the firefighters themselves. And isn’t that what it’s all about?

At least you aren’t stuck monitoring a four-hour gas leak with that dweeb of a brother-in-law of yours.

THE KEY TO A SUCCESSFUL AND COHESIVE TEAM LIES IN MANAGING A MIX OF DIVERSE PERSONALITIES.

OPENING OUR EYES TO TIME BLINDNESS

By Rachael Savoie

- CHARLES DICKENS

The concept of time management in our everyday lives plays a huge role in how we accomplish daily tasks. When our brains can’t recognize how much time has passed or how long tasks take, it can become a real problem. In a world obsessed with the ability to preserve, cherish or capture time, is it really that big a deal if we find ourselves fashionably late every so often?

“IT WAS THE BEST OF TIMES, IT WAS THE WORST OF TIMES, & THE HARD-TO-KEEP-TRACK-OF TIMES.”

(WITH A LITTLE HELP FROM HIS FRIENDS AT CRACKYL)

TIME BLINDNESS

Time blindness refers to an abnormal understanding of time and how the concept works. Whether it’s how long a specific task takes, how much time has passed, or difficulty recalling certain memories, being time blind can make it challenging to manage day-to-day responsibilities. In a recent viral TikTok video, Sarah Trefen shared her experience of asking for accommodations for those struggling with time blindness in the workforce. That video drew a storm of controversy from people quick to judge Trefen for her “unbelievable” and “insane” requests. But others countered that they were dealing with similar challenges on a regular basis.

According to psychologists and therapists, time blindness is, in fact, a real phenomenon that ranges from low to high levels of intensity. While it is most commonly found in individuals who have ADHD or difficulty with executive functioning skills, time blindness is also linked to OCD, trauma-related events, anxiety and depression. The research is there. Studies show that tasks that rely on the perception of time can cause sensory overload in some individuals, leading to poor performance at work, school, and social activities.

A SENSORY EXPERIENCE

We’ve all found ourselves watching one too many episodes of our favorite show on Netflix without realizing it, or forgetting that our roast chicken dinner was in the oven longer than we would have liked. As more research is conducted on why these common situations occur, it’s been shown that the way the brain perceives the notion of time directly relates to our senses.

The Scalar Expectancy Theory (SET) is a widelydiscussed idea that describes the notion of time as an inner clock that we control. If we think of our body producing pulses, the more heightened our emotions are, the easier it is to overestimate how much time has actually passed, as our pulse rate rises. When we aren’t able to regulate our emotions, our understanding of time and internal clocks become skewed. This could explain why a busy 12-hour shift filled with multiple levels of emotions goes by so quickly.

This disconnect between the brain's ability to understand the senses in our everyday environment causes our brain to disassociate from the realities of time. Those who struggle with time blindness are often stigmatized and called lazy, irresponsible, or incompetent when time blindness is actually an unintentional response from our brain. It can be challenging to live and work in a society that relies on schedules, timed shifts and hourly wages. But as we continue to learn more about the impact of time blindness, maybe we can stop punching and instead shred our time cards.

THE GOOD NEWS IS THAT THERE ARE MANY EFFECTIVE ROUTINES AND PRACTICES THAT CAN BE USED TO HELP IN THE STRUGGLE WITH TIME BLINDNESS.

TIME BLOCKING

Time blocking is a strategy used to break down sections of your day into manageable chunks. This allows you to exert all your energy on smaller tasks and helps avoid overstimulation. Focus on completing two or three tasks at a time to help eliminate any distractions and amp up your productivity levels.

INCREASE DOPAMINE PRODUCTION

Dopamine, the chemical in our brain responsible for feelings of satisfaction, correlates with time blindness. To get our dopamine levels flowing and keep our brain stimulated, incorporate regular exercise and check off daily to-dos to keep yourself feeling good.

SET TIMERS

Do you set multiple timers in the morning to ensure you wake up for that early morning shift? Timers are a great way to keep track of your day and ensure you don’t lose track of your goals. Try making a list of top priorities and setting multiple reminders so you complete your tasks.

TIME TO SEE CLEARLY NOW

Time blindness affects us all to some degree and our daily circumstances dictate how our senses respond.

As firefighters and essential workers continue to navigate the stressors of highly emotional jobs, it’s key to remember to use time blocking to increase our dopamine production and even set timers to ensure that we don’t simply turn a blind eye to the time.

THE MORE HEIGHTENED OUR EMOTIONS ARE, THE EASIER IT IS TO OVERESTIMATE HOW MUCH TIME HAS ACTUALLY PASSED

WHEN THERE ARE NO WORDS, YOUR ACTIONS SPEAK THE LOUDEST.

“

CRACKYL

PHOTO BY: JEAN LEVAC

WHEN WOLVES LEAD THE WAY

IT’S ALL ABOUT TEAMWORK

It isn’t dominance that ensures a wolf pack’s survival – it’s teamwork and taking care of one another. Wolves in a pack have each others’ backs and each member has an important role. They work together to ensure that each member of the pack is able to perform at full strength. Just like a firefighting unit.

In the same way that firefighters who don’t find their place in the team feel unaccepted and lonely, lone wolves who are ostracized from the pack rarely fare well. Wolf pack dynamics feel familiar to us. Many of the qualities that allow wolves to succeed are the same ones we use to strengthen our crews, increase trust, and create a better working unit.

Wolves are often synonymous with the alpha male persona – dominant, in control, leading the pack. Ask someone what animal comes to mind when they hear the term “alpha male,” and there’s a good chance the answer will be “wolf.”

But the alpha male in a wolf pack isn't what we think. In the wild, a wolf pack is actually a family unit, led by the breeding male and female. It’s easy to assume that the alpha male is necessary to a pack’s survival in the wild – but he’s not alone.

Firefighters can learn from wolf packs because we share more similarities than we think:

• Remember your academy days, your probationary period and beyond – how many people taught and helped you, or took you under their wing? Wolves are among the few species in which other group members contribute to offspring care, rather than leaving the parents to manage alone.

• Wolves are adaptable and resilient which allows them to survive in a variety of habitats. Adaptability and resilience are absolutely key qualities that firefighters need for incident responses, physical safety, wellness and mental health.

By Tori Mikulan

PSYCHOLOGICAL SAFETY

In his 2019 TLNT article “What Wolves Teach Us About Leadership and Teamwork,” Stuart Hearn describes what human teams can learn from wolves. Hearn describes the importance of communication, working and playing hard, and sharing the load. All are important.

Hearn also emphasizes the importance of wolf pack teamwork, explaining that "Wolves understand the most effective way to get things done is to share the load. It lessens the burden on the leader and every other member of the pack. They understand that success relies on teamwork; that working together, rather than in isolation or against one another, gets the best results.”

Hearn goes on to stress that while wolves tend to fail more than they succeed, they keep going. They learn and improve. Wolves make this look easy, but that may not be the case for humans. Humans wonder, “If I speak up and we fail, how will I be treated?"

A TERM COINED BY PROFESSOR AMY EDMONDSON OF THE HARVARD BUSINESS SCHOOL, “TEAM PSYCHOLOGICAL SAFETY,” MEANS THAT WHILE INDIVIDUALS MAY FEAR FAILURE, TEAMS COLLECTIVELY TEND TO BELIEVE THAT THEY CAN TAKE RISKS, EXPRESS IDEAS, ASK QUESTIONS, AND ADMIT MISTAKES WITHOUT FEAR OF NEGATIVE CONSEQUENCES.

Dr. Edmondson was surprised to learn that her research showed that the more effective teams seemed to actually experience more errors. Ultimately, she began to believe that better teams were more willing to report their mistakes because they felt safe doing so.

When interviewed for Amy Gallo’s Harvard Business Review article “What is Psychological Safety,” Dr. Edmondson explained: “This is a group level phenomenon — it shapes the learning behavior of the group, which in turn affects team performance and therefore organizational performance. The sense of safety and willingness to speak up is not an individual trait. It’s something you feel and experience simultaneously with your team; it’s an emergent property of the group.”

Gallo says that psychological safety can lead to increased engagement and motivation by team members, can influence better decision-making, and can foster a culture of continuous learning and improvement. The impact on a team’s performance, innovation, creativity, resilience, and learning are significant. Not only is this important to your department’s operation, it is also critical to firefighter mental health.

BROTHERHOOD AND UNITY

As firefighters, we value the sacred brotherhood, regardless of gender. It’s difficult to define, but essential to experience. Brotherhood means knowing I will always come for you, no matter what the cost, and you’ll do the same for me.

But how are these beliefs put into practice?

As FDIC Education Director Chief David Rhodes says, “There has really been little focus on the mental health effects of poor leadership. We tend to talk about PTSD because we can blame that on incidents beyond our control. But we don’t want to talk about the root cause of the majority of the stresses that cause us issues: organizational vindictiveness, discrimination, favoritism, exclusion.”

WE’RE HUMAN. WE HAVE TO KNOW THAT WE MATTER AND WHAT WE ARE DOING IS IMPORTANT. EMOTIONLESS LEADERSHIP, ORGANIZATIONAL GRUDGES AND FAVORITISM CAN’T CREATE THAT ENVIRONMENT. WE HAVE FEELINGS, BUT THAT DOESN’T MAKE US SOFT. IT PROVES WE’RE ALIVE.

We’re never going to be friends with or even like every person on our crew. We might not get along with everyone. That’s part of being human. But we can all –especially the leaders guiding the way – give everyone the basic respect they deserve as human beings and our brothers and sisters.

Wolves (highly intelligent, communicative, and complex creatures) have been observed demonstrating apologetic behaviors after conflict within the pack. According to Dan Thornhill, a conservation scientist at Defenders of Wildlife, the apologetic actions of wolves most likely stem from the interdependence of the pack, and the need to maintain its cohesiveness.

That is a lesson for firefighters. Wolves understand that it is in everyone’s best interest to work together. Conflict in the group threatens everything.

If wolves grasp this concept, so can we. We’re a team, a pack, and a family, connected both on and off the job. We may have many differences, but the respect and caring we give one another allows us to succeed on the job and stay physically and mentally healthy.

It’s our key to the brotherhood and a link to the wolves of the wild.

Firefighters are notorious for grazing on shift. It doesn't matter what’s on the counter – you’ll be tempted to eat it if it’s there. Half a donut five times throughout the shift? Done. Leftover Girl Scout cookies? Gone.

THE QUESTION IS – HOW IS THIS IMPACTING YOUR HEALTH AS A FIREFIGHTER?

Research suggests that more than 70 percent of U.S. firefighters are overweight or even obese. On average, firefighters gain one to two pounds annually. So, before you know what's happened, you’re retiring a whopping 20 to 50 pounds heavier than you were on academy graduation day.

GOING AGAINST THE GRAZE

FIVE SHIFT SNACKING STRATEGIES

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

No big deal? Quite a big deal, in fact. Excess weight is dangerous. Obese firefighters (those with a BMI over 30) have a greater risk of high blood pressure, job-related disability, and cardiovascular disease. These factors are particularly concerning when you consider the fact that sudden cardiac death contributes to 45 percent of line-of-duty deaths.

The job requirements of being a firefighter make it hard to stay at a healthy weight.

SLEEP DEPRIVATION CAN LEAD TO AN INCREASE IN THE APPETITESTIMULATING HORMONE GHRELIN

AND A DECREASE IN THE APPETITESUPPRESSING HORMONE LEPTIN.

PTSD and stress have similar effects on these hormones and your appetite. This disruption likely increases hunger and poorer food choices among firefighters. And constant access to counter treats adds fuel (or fat) to the fire.

Before you throw up your hands and sign up for the latest fad diet, it’s good to know that this weight gain is preventable. One place to start is to make small changes to how you graze on shift.

STORE TREATS IN A CLOSED CABINET OR PANTRY

This hack puts the saying "out of sight, out of mind" to good use. Get everyone on board in storing treats in a cabinet or pantry to prevent temptation every time you step into the kitchen. Keep a bowl of fruit or granola bars on the kitchen table. Yes, that sounds boring, but someone will likely eat them if they're within arm's reach

REACH FOR HIGH-FIBER FOODS

Fiber is an indigestible form of carbohydrate found in fruits, vegetables, whole grains and legumes. A great hunger fighter, fiber slows food digestion and provides bulk in the diet. High-fiber foods like vegetables often take more room on a plate, tricking the brain into thinking the body is getting more food and edging out higher fat or unrefined carbohydrate options.

Most Americans are lucky if they eat 15 grams of fiber daily, but the American Heart Association recommends far more than that: 25 grams per day for women and 38 grams for men. Choosing highfiber snacks can help you reach these recommendations. Portable options include applesauce pouches, air-popped popcorn, trail mix, chickpea snacks, and whole grain cereals such as Mini Wheats and Cheerios. For breakfast, consider oatmeal with fruit or add flaxseed to smoothies. Prioritize veggies at dinner, aiming to have them fill half of your plate.

SLEEP MORE WHEN POSSIBLE

Getting more sleep can help you graze less on shift. One study found that those who added one hour of sleep per night ate an average of 270 fewer calories than the control group. Getting seven to nine hours of sleep per night on shift can be a struggle, but naps do count. Limit yourself to a short 20-minute power nap or a 90-minute restorative nap to optimize sleep quality.

Not sleeping gives you more time to eat, and we all know it's hard to make better choices after the third post-midnight call. If your station is busier at night, bring healthy options to snack on and try to lie down when possible.

LIMIT SWEETS TO ONE OR TWO PER DAY

Treats are fine to have in moderation. In fact, including a reasonable portion may help you stick to a healthy diet for the long haul. Challenge yourself to limit sweets intake to one or two per day – and yes, for those with a sweet tooth, this can be a big challenge. A treat includes desserts, pastries, chips, sugar-sweetened sodas and teas, ice cream, etc. Consider saving your treat for a time when you know your willpower will be the lowest, typically after dinner or at midnight. This challenge will require saying no or opting for a healthier replacement earlier in the day.

STAY HYDRATED

Firefighters are notoriously dehydrated. In fact, nine out of ten firefighters will show up to a planned drill moderately dehydrated when they may need over 125 ounces of fluid (almost a full gallon) daily during the summer or intense shifts. Drinking at least 64 ounces of water daily can help suppress your appetite. If you feel peckish after a call, drink water first or with the snack. Flavored water, iced tea, and even coffee count towards improving your hydration status but avoid highly caffeinated beverages (those containing more than 300 mg), as, among other side effects, they may worsen symptoms of dehydration, among other side effects.

Overall, moderating firehouse grazing comes down to appetite management and food availability. Try a few of these tweaks to improve your grazing over your next tour. You might not make perfect choices every time but the effort will definitely count.

KEVIN PORTER

By Leah Sobon

"If you want to master the mind and remove your governor, you’ll have to become addicted to hard work. Because passion and obsession, even talent, are only useful tools if you have the work ethic to back them up."

Developing the mental toughness required to become an elite athlete is something most of us will never experience – but that doesn’t mean we shouldn’t set goals.

For elite Canadian athlete and hockey player Kevin Porter, whose goals run down to the seconds he can save, how clean he can make his skating edgework, or how many pucks he can fire into the net, mental toughness is not a hurdle. It’s just a fun part of the game.

Not many can work a 24-hour shift in a busy city and then head straight to the rink he’s rented for training multiple times a week, but Kevin will do anything it takes to achieve his goals. Quitting isn’t an option.

Porter is no stranger to the world of EMS as he has been part of it for over 20 years, both as a firefighter and paramedic. Yet he finds the time to make his hockey passion a priority –often ahead of sleep.

Renting ice isn’t cheap and neither is paying for private coaches, trainers, and sports psychologists but Porter puts it all into perspective. “I have nothing to lose. I’m not looking for a paycheck. I’m looking to complete the mission. I have an objective that I need to reach. I want to empower other athletes to do the same thing.”

Though not exactly born with a hockey stick in his hand, Porter’s passion for the game developed early, like many young Canadians, in hockey-obsessed Kitchener, Ontario, a city of 580,000 about 90 minutes west of Toronto.

- DAVID GOGGINS, NAVY SEAL, ULTRAMARATHON RUNNER AND CYCLIST

“I grew up on skates. My dad, still one of the hardest-working people I know, was a career trucker and good hockey player – even when I was in my 20s my dad was still playing. Growing up, I always wanted to be a professional hockey player.”

But life changed for the teenage Porter when he lost his mom in a construction accident in 1992, just a short while after his grandmother died of cancer. Then, he broke his thumb just as he was getting ready to train for his dream to be drafted in the Ontario Hockey League (a gateway to the NHL). It was a catastrophic injury for the young player.

“Mom had always sat me in front of the TV to watch ‘Emergency.’ One day I thought, why not try to be both a firefighter and a paramedic, which in Canada are two completely separate careers. After my mom died, I had a lot to think about.”

In January 2001, Porter achieved part of his goal when he was hired as a full-time paramedic. And he immediately started night school to study firefighting part-time. He had a goal, and, as he puts it, “When Kev has a goal, I’ll do anything in the world to attain it.” In 2003, he was hired by the fire service full-time and has been working both careers since.

But despite an almost 19-year break, hockey never really went away.

“In 2010, we got a call for smoke in the area. We got to the house, suited up, as soon as we went through the door and advanced the hose line, we fell right through the floor into the basement. I went down first and my co-worker fell on top of me.

“Thankfully we had a ladder thrown down really quickly for us. In that moment, you rely on your training and the things you are taught to do when things get really bad. This stuff happens ultraquick,” he recalls.

“As I was falling, my life flashed before my eyes. That sparked a lot of emotions afterward and got me thinking about my mom and her traumatic fall. On the ride to the hospital on a backboard, I was thinking that something was missing in my life, that I had unfinished business and things to achieve. At that moment I decided I was going to get back into hockey and give it a million percent.”

“I train when I’m tired so I can work when I’m rested, so I can pay to train when I’m tired.”

After his accident and the rebirth of his desire to play hockey, Porter initially went to hockey camp. That meant working as a firefighter or paramedic, then going immediately to camp and training – sometimes until 11 pm. Rinse and repeat. He found this regimen hard, as it was designed for players who were half his age and not working full-time. But as he puts it, “I love the haters who talk about my age. Fuels the right kind of crazy. No excuses – just results. I wake up every day and work hard and have fun.”

What he did next raised his training and expectations to another level. Whenever possible, Porter would rent ice at Toronto’s Mastercard Centre where he would practice and grind all on his own. He vividly recalls his first hour back on the ice with a coach and how monumental that hour was for his trajectory as a professional hockey player.

“It would have been really easy to walk away – between the training and the equipment, hockey isn’t a cheap sport – but I'm so passionate about it and it brings me so much joy. I know what I’m capable of. I have nothing to lose.”

“The reason I go to the rink after I get off from the firehall is because on my days off, I work as a paramedic. I train when I’m tired so I can work when I’m rested, so I can pay to train when I’m tired. It’s whack but it is what it is. No excuses.”

Porter’s dream received an unexpected boost when a film director contacted him on LinkedIn, proposing a documentary about his journey to become a professional hockey player. The result was “Relentless: The Kevin Porter Story,” which was broadcast across Canada.

Porter’s motivation comes from a mixture of goals on multiple levels, but his thinking about it is simple.

“It's like any endeavor. I had nothing to lose and I still have nothing to lose: I'm extremely driven and I have certain goals that are going to

be accomplished. There are a lot of decisions in hockey that aren’t up to me. But the more you train, the more you get involved, the better you get, and the hungrier you get. You just keep doing it. The documentary about me is called ‘Relentless’ and it’s truly about that. At my age I have to train with guys half my age –I have to outwork the other guys.”

In 2016-17, Porter played for a professional Swedish team and then played a couple of games in North America’s Federal League. One of his current goals is to get an East Coast Professional Tryout.

In the fall of 2018 Porter attended ECHL Rapid City Rush main training camp and was slated to go to Russia for the VHL but COVID derailed that plan. So he dug in and increased his ice time, practiced on outdoor rinks and kept his focus on training to continue evolving as a player.

“My mental game is strong. I work with a sports psychologist who gives me lots of pointers and tips. Plus, I’m extremely stubborn. The way I look at it is if I can train when I’m exhausted and be able to perform, what am I going to be like when I’m rested? And even if the time comes and I'm not playing anything and I decide to get into another facet of hockey, these are all transferable skills. It’s my reality and it's what I choose to do with my time.”

His rule for living?

“Find a way.”

Porter believes Arnold Schwarzenegger says it best, “Everyone has a problem with time, but the day is 24 hours. And we sleep six. Now I know there are some out there who say, “Whoa, whoa, whoa, I need eight,” but I say to sleep a little faster because the bottom line is, we have six hours of sleep and 24 hours available. Now you have 18 hours available for your work, family, your hobbies and also to learn something or do something new.”

PORTER KEVIN

NIOSH Corner

The National Institute for Occupational Safety and Health (NIOSH) conducts research and makes recommendations to reduce workplace exposures, injuries, illnesses, and fatalities. NIOSH has a long history of working with the fire service and is committed to firefighter health and safety. NIOSH Corner contains newly released NIOSH research reports, resources, and program updates for the fire service.

Fire Fighter Fatality Investigation and Prevention Program (FFFIPP) Report

FFFIPP conducts independent investigations of firefighter line-of-duty deaths and recommends ways to prevent deaths and injuries. Investigation reports are available at https:// www.cdc.gov/niosh/fire/ Career Probationary Firefighter Dies During SCBA Confidence Training at Fire Academy-New York

National Firefighter Registry (NFR) for Cancer

The NFR for Cancer is the largest existing effort to understand and reduce cancer risk among firefighters. All firefighters are encouraged to join: active or retired, career or volunteer, and those with or without cancer. The more who sign up, the more we can learn about the relationship between exposures related to firefighting and cancer risk. Learn more at cdc.gov/NFR

Challenges and Tactics for Fighting Row House Fires

FFFIPP investigations include at least 10 incidents involving row houses that have resulted in 14 firefighter fatalities and 32 firefighter injuries. Review our training video, fact sheet, and poster for tactics that firefighters should follow when fighting row house fires.

Video Fact sheet Poster

WHAT HAPPENS WHEN WE WALK OUT THE DOOR?

A long and successful career is something most of us long for. We work our shifts or volunteer for 20, 25, or even 30 years. Whether career, volunteer or paid-on-call, we put in our time, day after day, becoming used to our schedules and depending on them. We see our colleagues and friends on shift days, at training and even at “the big one!” Then, we’re injured or retire and that routine disappears in front of our eyes. No one needs a psychologist to understand the gaping hole that suddenly appears in our lives. The trick is figuring out how to climb out of it. Those of us who become disabled and are unable to work or respond to calls, often with years still ahead of us, can find the emotional change difficult to overcome. In my case, I was a volunteer who suffered a serious knee injury at a state firefighting training school, less than a year after joining the department. Luckily, a successful surgery allowed me an additional seven years before it gave way again and both my personal physician and the fire surgeon told me I had to hang up my boots. Though I had been a volunteer for only eight years at two

different departments, I loved what I was doing and gave it my all. Having to stop was and still is difficult for me, even over 40 years later.

The Firefighter Behavioral Health Initiative is relatively new – it certainly wasn’t around in my day. Back then, the advice offered was just three words: “Suck it up!” Today, that philosophical approach has faded into the ashes of the past and the industry is working hard to assist all firefighters, no matter their rank, who are dealing with behavioral health issues.

So what’s our role? How can we help?

Picture this: the shift is about to sit down for lunch when there’s a knock. The video feed from the front door frames the face of the visitor and someone calls out, “Damn! Steve’s here again! Isn’t he supposed to be retired?”

By Steven S. Greene, President, Five-Alarm Task Force Corp.

WHEN THE TIME COMES TO FINISH THAT LAST SHIFT, WHO WOULDN’T BE EXCITED TO RETIRE AND LEAVE THE RAT-RACE? PLENTY OF US.

Nice welcome, right? Let’s dissect the scene.

Steve worked with these firefighters for nearly 30 years and spent the last 22 years at this station. As his experience grew over the years, he felt it was important to share what he’d learned with the younger members of the team. Everyone knew that Steve could be approached with any question or problem and that he would sit with them and talk it out. Whether it was a personal problem or a training issue, Steve was always ready to teach and share.

Now that he’d retired, why was Steve no longer welcome?

Though we’re quick to toss around terms like, “fire-family,” and “brotherhood/sisterhood,” why do we suddenly behave as though this family connection dissolves into dust the moment a firefighter retires or leaves as the result of a disability? Sadly, this seems to be true in career, volunteer and paid-on-call departments, whether they’re very large, medium or small. Where is that family we talk about?

If a brother or sister in your department is disabled as the result of a serious injury on the job, are you going to blow them off when they come knocking on the door? If long-time colleagues retire, will you toss them out like yesterday’s rubbish?

One day you may find that you’ve reached a point where you’ve invested over 25 years in the fire service. You’ve had close friends, not only from your shift, but other firefighters in the department as well. You’ve always been ready and willing to share your experience with every firefighter who came to you, whether they were in your house or another. You’ve helped several – from the rookie to the chief –overcome personal demons and you’ve honored your promise to keep what they shared to yourself.

Then you retired.

You were thrown a great bash with gifts galore – some funny and some that were generous and given with real love. After spending several weeks at home, catching up on chores and taking care of some easy bucket list items, you

head over to the “Barn,” to buy into lunch. But, when you arrive, you get one or two handshakes, and are then told, “Gee Steve, I don’t think we have enough for another person.” With that, you turn, say, “Stay safe, guys!” and head out the door.

IT’S A GUT PUNCH.

If you’ve ever been injured on the job and had to take significant time off, you’ll remember how antsy you were to get back to the job you love. Why wouldn’t those who’ve been permanently disabled feel the same way? Wouldn’t the firefighter who has given 20, 25, or even 30 years to his or her career and finally retired still feel a similar pull? Can we not be more understanding and welcoming? Can we not share our time and compassion with them today as they shared theirs with us in the past?

It’s imperative to remember that behavioral health issues often arise for reasons other than the tragic calls we experience.

When dedicated firefighters experience permanent disability or face retirement, they are cut off from the job they loved. Their daily routine, their musclememory and their sense of purpose is upset like the proverbial apple cart. Why is it that we are so good at taking care of others, many of whom are strangers, but can drop the ball so completely when it comes to taking care of our own? We can do better. We are indeed a family, and need to

care for every member. It's not on the shoulders of a union, a country or a fire chief — it is on everyone to roll up their sleeves to make a difference.

So when that former colleague drops by for a coffee, why not give them some time? Listen to their stories, tell them what’s new. Chances are it’s the companionship they miss – more than the crummy coffee.

A DECLINE IN MENTAL WELLBEING

A 2021 Nova Southeastern University study showed that unemployment or job loss, including the loss of a job through either voluntary or involuntary retirement, in any profession, can lead to a decline in mental wellbeing, which can potentially lead to suicidal ideation. Displaced workers are estimated to be twice as likely to die by suicide than people who are actively employed.

Given the elevated rates of depression, substance abuse, and post-traumatic stress disorder in firefighters, studies also show that retirees are at great risk of severe psychopathology including suicide. One research study puts it simply: the more positively a person’s profession is valued by society, the more that person will define him or herself by that profession, making retirement profoundly damaging to personal identity.

JEFF DILL, CEO/FOUNDER OF THE FIREFIGHTER BEHAVIORAL HEALTH ALLIANCE PROVIDED THE FOLLOWING SOBERING STATISTIC FROM DATA COLLECTED FROM FIRE SERVICE MEMBERS WHO HAVE VOLUNTARILY SUBMITTED INFORMATION:

OF THE FIREFIGHTERS WHO HAVE RETIRED SINCE 1995 37 TOOK THEIR LIVES WITHIN THE FIRST WEEK OF RETIREMENT

INTERVIEWS WITH 127 RECENTLY RETIRED FIREFIGHTERS INDICATED THAT THE TOP ISSUES OF CONCERN WERE LOSS OF IDENTITY + + LACK OF PURPOSE LOSS OF BELONGING

SIMPLE TOOLS FOR YOUR FIRE STATION GYM: LEBERT BARS

By Ryan Provencher, Firefighter Peak Performance Founder and Executive Fitness Advisor for CRACKYL Magazine

FIREFIGHTERS NEED TO BE PREPARED FOR VARIOUS PHYSICAL CHALLENGES SUCH AS LIFTING, CARRYING, CLIMBING, AND MORE. THE LEBERT PARALLETTE BARS AND EQUALIZER BARS EACH OFFER A WIDE VARIETY OF EXERCISE OPTIONS TO IMPROVE STRENGTH, STABILITY, AND OVERALL FUNCTIONAL FITNESS FOR FIRST RESPONDERS.

The Parallette Bars consist of two parallel bars used primarily for upper body exercises, while the Equalizer Bars are sturdy, adjustable bars, which support a wide selection of full-body movements. Both bars are designed to minimize stress on the joints compared with traditional weightlifting exercises, allowing us to train effectively without excessive strain on our joints.

These bars are versatile and effective training tools to support firefighters in performing tasks with resilience and confidence. Give this workout a try and let us know what you think!

EQUALIZER BAR LATERAL LUNGE + LIFT X 4 REPETITIONS RIGHT / LEFT

Begin with feet slightly wider apart than shoulder width.

Arms at your sides with the Equalizer bar facing forward.

Drop into the lateral lunge as you raise the Equalizer bar in front of you.

Knee is at 90 degrees with back straight and arms parallel to ground in the bottom position.

Return to the starting position and repeat on the opposite side.

TACTICAL APPLICATION: EQUIPMENT OPERATION

PARALLETTE BARS 4-POINT PRESS X 4 REPETITIONS

Begin at the top of the 4-point position.

Pull the torso down with hips and shoulders.

Back is straight with elbows tucked into ribs in the bottom position.

Return to starting position with back straight and arms extended.

Arms and legs flex and extend equally throughout the movement.

TACTICAL APPLICATION: GROUND ENGAGEMENT/INTERIOR SEARCH

EQUALIZER BAR HORIZONTAL ROW X 4 REPETITIONS

Position your body under the Equalizer Bar using an underhand grip.

Begin with back straight, arms extended, knees at 90 degrees.

Pull your body towards the bar until elbows are tucked into ribs and shoulders are pulled back.

Return to the starting position.

TACTICAL APPLICATION: PULLING HOSE/LIFTING EQUIPMENT

WORKOUT TRAINING PROTOCOL: EACH MINUTE ON THE MINUTE

WARM-UP Perform each warm-up exercise for one minute.

TRAINING

Perform four repetitions for each exercise as listed above in less than one minute.

SCORING

Give yourself one point for each round completed and no points for rounds not completed in the Rounds Scored section of the printed Score Sheet (see QR code below).

COOL-DOWN Perform each cool-down exercise for one minute.

MODERATE INTENSITY TRAINING

Maintain Rating of Perceived Exertion between five and seven and heart rate between 60 percent and 80 percent of estimated maximum.

HIGH INTENSITY TRAINING

Maintain Rating of Perceived Exertion between seven and nine and heart rate between 80 percent and 95 percent of estimated maximum.

GO TO THE FIREFIGHTER PEAK PERFORMANCE FITNESS AND WELLNESS PLATFORM FOR EXERCISE VIDEOS, WORKOUT TIMERS, SCORE SHEETS, AND TRAINING GUIDES

IS YOUR RELATIONSHIP THERMOSTAT BROKEN?

By Simon Matthews FASLM (MAPS) DipIBLM, MHlthSc, NBC-HWC, ICF-PCC

If you’ve ever studied the engine cooling system in your car or the air conditioning system in your home, you’ll know its operation hinges on one essential component:

THE THERMOSTAT.

It’s what’s responsible for detecting a change in temperature (up or down) and responding by switching the system on or off to adjust the temperature.

In relationships, we all have a similar kind of thermostat – and one of our most common sensors could be called:

A “PROXIMISTAT.”

Its job is to determine when the closeness or distance between people is about right (or not) for the individuals involved, and how to adjust it.

Psychologists recognized many years ago that one of our essential needs as humans is for connection and relationships with others. Some of us find that connection in marriage and other, similar relationships. Some of us find it in professional contacts while some of us are quite happy with our own company. Whatever your preference, you likely have a set-point for how much closeness you like in a relationship.

If you’re in a marriage, or any sort of long-term relationship or domestic partnership, this can be tricky. In the same way as different buildings have different thermostats, and people set them differently, we all have different proximistats. While one person may feel that they have the right amount of closeness as well as the right amount of individuality in their relationship, their partner may feel it’s either too much or too little. Closeness is a tricky balance.

When we have a sense that the amount of closeness is too little, we tend to start doing things to increase it. We may try to be physically closer or we try to talk more. Maybe we just try to spend more time together.

On the other hand, if we sense that the amount of closeness is too much, we’re likely to do things to create more distance.

THESE PATTERNS FORM THE BASIS FOR A VERY COMMON CHALLENGE IN HUMAN RELATIONSHIPS, OFTEN REFERRED TO AS THE “PURSUE –DISTANCE CYCLE.”

Partner One might feel a need to be closer, so they start doing things to make that happen. Partner Two then feels a little smothered and needs a bit more space, so they distance themselves. Partner One then feels as if their mate is escaping from them and may become more anxious about the distance developing and try to get even closer. And back and forth they go.

It’s a frustrating cycle for couples. One partner might feel the other has no interest in being close, while the other may see their mate as too needy and demanding.

For first responders, this pattern can be particularly challenging. When you’ve had a difficult shift

CHANGE THE PATTERN

Once you realize what your own needs are driving you to do (get closer or gain distance),

ONE OF THE MOST HELPFUL STRATEGIES IS TO DO THE OPPOSITE OF WHAT

YOU THINK IS APPROPRIATE.

If trying to get closer to your partner is creating friction, consider reaching out to other people in your life for support. Similarly, if trying to keep your distance is leading to friction, try reaching out. You’ll be signaling

that their need for closeness is being recognized and responded to, and they will likely ease up a little.

If you find this pattern is really entrenched in your relationship, and the efforts you’re making aren’t achieving the outcome you want, consider consulting a licensed marriage and family therapist. LMFTs are trained in recognizing patterns such as these and are able to support couples to develop a deeper understanding of themselves

and perhaps been exposed to some distressing and traumatizing scenes, your instinct may be to want to feel close to your partner. But this might be overwhelming, so your partner may retreat, leaving you feeling even more isolated – and working that much harder to get close.

And the cycle has started.

On the other hand, we’re all different and you might want some distance and space after a difficult shift. Your partner might recognize that things have been particularly difficult for you that day and try to get closer to you. Instead of being comforted, you instead feel overwhelmed and smothered and so you back off. Your partner now feels worried that you’re slipping away and might try even harder to get close to you.

If you recognize this pattern, you’re certainly not alone. Every person has a need for both closeness and distance from others and we all have ways of trying to strike that balance. If you see yourself in the scenarios above, there are things that you can do to change the pattern.

and each other. Ultimately, this can lead to more satisfying and harmonious relationships.

There are many LMFTs who work with the first responder community. A simple Google search for “LMFT first responder” will turn up many options. Or you may have colleagues or friends who can recommend someone.

Whichever option you choose, remember that these patterns in relationships can be recognized, managed and changed for good.

THE P OWER OF THE PODC AST

HOW ONE FORMER FIREFIGHTER IS OPENING EYES & IMPROVING LIVES - TWO HOURS AT A TIME

By Martha Chapman

LIKE A LOT OF FIREFIGHTERS, JAMES GEERING HAS A VARIED RESUME, FEATURING A DEGREE IN EXERCISE PHYSIOLOGY, MANY YEARS AS A STUNTMAN –INCLUDING WORK IN JAPAN ON THE “TERMINATOR” SHOW – EXPERIENCE AS A CROSSFIT COACH AND EVEN SALES (“I HATED IT BUT APPARENTLY WAS GOOD.”)

5 MILLION

THE HUMAN VOICE IS A POWERFUL TOOL. IT CAN MAKE YOU LAUGH OUT LOUD OR WEEP WITH SADNESS, FEEL BITTERLY RESENTFUL, OR FEEL INCREDIBLY LUCKY AND IT CAN ALSO MAKE YOU WISE.

That’s what firefighters, first responders, and members of the military and medical professions around the world have learned listening to the “Behind the Shield” podcast. Launched in 2016 by former firefighter James Geering, each two-hour segment – and there are over 800 – addresses issues that ring true with his listeners. How true? “Behind the Shield” episodes have been downloaded over five million times, making it the most downloaded firefighter wellness podcast on the planet. Topics include physical and mental health, career challenges and insights into

the hugely diverse world of first responders. And while guests, and listeners, come from all over the world, it’s the fact that they all relate to these issues, and are looking for answers, that explains the universality of “Behind the Shield.”

In a wide-ranging conversation with CRACKYL, the host of the stunningly popular podcast shares his story, what inspires him and what he hopes the future holds for him – and his audience.

Like a lot of firefighters, Geering has a varied resume, featuring a degree in exercise physiology, many years as a stuntman – including work in Japan on the “Terminator” show – experience as a crossfit coach and even sales (“I hated it but apparently was good.”) Originally from England, Geering’s 14 firefighting years were spent in Florida and California.

THE INSPIRATION FOR “BEHIND THE SHIELD” WAS, TRAGIC TO SAY, TOO MANY DEATHS IN HIS WORLD.

“There was a time when I was 10 years into my firefighting career and I had lost friends from stroke, heart disease, and overdosing.” Some 33 friends in all. As he has put it, he was sick of burying his friends and that sadness in his life made him determined to get answers – or at least find causes. He decided to find experts to try to change things and to stop preventable deaths.

If there can be a happy coincidence when you are dealing with such a tragic topic, Geering’s new focus coincided with podcasting becoming “a thing.” Seven years ago, he started podcasting and realized that he could help many more lives that way (what Geering calls the force multiplier) than “one life at a time” as a firefighter. Before long, the podcast was his calling and full-time career.

“For centuries tribes have passed down their knowledge verbally. Podcasting is perfect because of the story telling, a true conversation without any filter. You can listen to it while you walk the dog or mow the lawn or drive your car, so it’s very easily digested. I think podcasting is the most liberating form of media.”

There is no carved-in-stone theme to each episode: after all, each lasts about two hours so it’s hard to stick to one precise topic. This also means that, unlike the sound bites we are used to on TV or radio, Geering and his guests don’t have the pressure of the ticking clock.

After seven years, he has become something of an expert in what works well. “It’s all about a guest who is passionate about what they do and loves to tell their story, whether it’s about their recovery or their work.”

And those guests are incredibly varied. At the beginning, Geering admits

TIMES

BEHIND THE SHIELD EPISODES HAVE BEEN DOWNLOADED OVER

he found it tricky to convince people to join him, but now – thanks to word of mouth in the first responder community – he’s getting referrals from past guests to future guests. “I am always amazed that people are willing to tell their story, to share their dark places and their recovery,” says Geering. “It’s an honor to be trusted that way.”

From a UFC champion or a ballet dancer chatting about post-natal wellness, to a former prison guard or the doctor who decriminalized drug addiction in Portugal, a K9 trainer or an extreme adventurer, a birth doula and a Special Olympian with Down Syndrome – as well as an array of first responders, doctors, nurses and therapists – “Behind the Shield” podcast guests run the gamut.

Dipping into the archives is a bit like sampling a box of chocolates – if that box featured every experience a first responder might want to learn about.

I spun the wheel, selecting random episodes and found ones dealing with stresses in a first responder’s marriage, endurance athleticism, meditation, the death of a child, and the World Trade Center attacks. It’s no wonder that, taping an average of three podcasts a week, there are times when Geering, coming off a deep-dive conversation with a guest, is emotionally drained.

Which are the most popular ones? Episode number 6 with Kirk Parsley on sleep deprivation (as Geering, a firm advocate for sleep health, puts

A typically wide-ranging Behind the Shield episode is number 484 featuring Canadian firefighter Kory Pearn. Touching on his own mental health challenges, his brush with heart failure and his drive to connect fellow first responders, Pearn is brutal in his honesty and self-examination. And he shares with listeners why he went on to establish a magazine based on firefighter lifestyle and health: that magazine you’re now holding in your hands called CRACKYL.

it: “Back when no one was talking about this stuff.”) Also, number 39, in which Fire Service Redline Rescue founder Dustin Hawkins courageously addresses his mental health struggles and suicide attempt.

“IT’S A VERY ECLECTIC GROUP, BUT THE COMMON DENOMINATOR IS THAT THEY ARE TRYING TO IMPROVE THEMSELVES OR THEIR WORKPLACE.”

As “Behind the Shield” passes its landmark 800th episode, I ask Geering if he

could interview anyone, alive or dead, who would it be? “I’ve always admired Bruce Lee and Nelson Mandela – they would be incredible. Oh, and thousands more!”

Who’s listening?

Not surprisingly, countless firefighters, police and EMS professionals. Plus health care providers, members of the military, and civilians. While the majority live in the English-speaking world, Geering’s audience data shows listeners from as far afield as Scandinavia and Nepal.

Clearly he has his finger on the pulse of the state –physical and mental – of his audience. So where does he think we should be putting our efforts to help them?

“WE HAVE TO GRASP THE FALSE ECONOMY OF WORKING UNDERSTAFFED FIRE DEPARTMENTS AND UNHEALTHY SHIFT STRUCTURES, AND ADVOCATE FOR THEIR PHYSICAL AND MENTAL HEALTH. THE WAY WE DO WITH OUR SPORTS STARS.”

And, he adds emphatically, it’s not a union or a county or a fire chief but everyone who should roll up their sleeves to make a difference.

In the interim, he’s proud to say that he feels he’s part of the solution, advocating for the vulnerable. His goal is to get “Behind the Shield” to every member of the community who needs it.

BE SURE TO READ JAMES GEERING’S ARTICLE “BURDEN: THE UNSPOKEN DRIVER TO SUICIDE” ON PAGE 60 IN THIS ISSUE OF CRACKYL.

What changes would you make to your life if you could view it through the lens of a first responder? One More Light takes you on a journey with veteran firefighter and paramedic James Geering.

As each chapter unfolds, read heart wrenching stories that are coupled with unique physical and mental health perspectives about preventing tragedy and unnecessary suffering. This book will leave you with the hope that with us at our best, we have a fighting chance to thrive in an uncertain world.

“THIS GUY GETS IT.” - FIRE SERVICE REDLINE RESCUE FOUNDER AND BEHIND THE SHIELD GUEST DUSTIN HAWKINS

I AM ALWAYS AMAZED THAT PEOPLE ARE WILLING TO TELL THEIR STORY, TO SHARE THEIR DARK PLACES AND THEIR RECOVERY. ”

ALONE IN A CROWDED ROOM

It’s no surprise that social relationships are a key component of our overall well-being. After all, it is an inherently human tendency to gravitate toward others. We are simply hard-wired for connection.

Centuries ago, tribes formed for safety and found fulfillment through division of tasks. Men spent time outside the wire, relying on minimal conversation to get things done, while women remained inside the perimeter, keeping track of group dynamics.

REGARDLESS OF THE DIVISION OF LABOR, THE TRIBE AND ITS INTERNAL CONNECTIONS WERE PARAMOUNT TO SURVIVAL.

And despite vast societal evolution, we still have a basic need for relatedness. How well we gel with others – our social aptitude – helps us feel understood and accepted, and if we somehow fail at connecting, we might at least learn about our behavior to increase odds for future inclusion.

HOW WELL WE GEL WITH OTHERS IS A KEY PRE-PROGRAMMED ASPECT OF OUR WELL-BEING.

While aloneness is a measurable physical state of not having others around you, loneliness is a less measurable emotional experience of the gap between oneself and others, deriving from our relationship with ourselves. It is because of this gap that we can indeed feel alone in a crowded room.

Loneliness is perceived isolation, not just from others, but from ourselves.

Although connection is a rather abstract social construct, findings from the neuroscientific field have discovered patterns of brain activity associated with social cognition, i.e. our perception of ourselves in relation to others.

SIMPLY PUT, LONELINESS SEEMS TO SHOW UP ON BRAIN SCANS JUST LIKE OTHER HUMAN TRAITS.

In case that isn’t scientific enough for you, brain mapping studies have shown signals of varying intensity in the medial prefrontal cortex, depending on perceived closeness of the subject to others.

In the firefighting/rescue profession, human engagement ranges from protecting those who cannot defend themselves to repeatedly aiding those who refuse to stop hurting themselves. There is implicit and intense relatedness during moments that can be rewarding, frustrating, or infuriating. Being capable and vital to others can be addictive – and the connection is physically, emotionally, and spiritually intimate. You think about whether or how victims suffered, how the outcome could have been avoided, how the surviving loved ones will manage to cope, and how you would handle such a loss yourself. It’s why emergency response calls can sometimes remain etched into your soul, body and mind.

So why do fire/rescue personnel often feel lonely or have a desire to isolate themselves?

Some might say isolation is not a matter of wanting to be alone, but rather wanting to be left alone. There’s a big difference – and one that family members don’t

By Dr. Tracy Stevens Hejmanowski

LONELINESS IS PERCEIVED ISOLATION, NOT JUST FROM OTHERS, BUT FROM OURSELVES.

always understand. Heck, sometimes co-workers don’t even understand it. The lack of appreciation for why you might be consumed by a call or calls and your need to isolate for a while alienates you even more, and the cycle viciously repeats. You exile yourself around others while others marginalize you. There’s mutual disregard that runs counter to our natural human instinct to group together.

Why is isolation a big deal? Because when things get to the point where the need for understanding is not only unmet, but not even desired, you lose the ability to process traumatic incidents with support. That leaves you not only feeling alone, but also trapped under something heavy, weighed down by grief, sorrow, shame, guilt, anger, confusion, insecurity, or blame.

This unstable emotional concoction can lead to escapist behavior at best — and suicidal ideation at worst. You find yourself compelled to protect while disliking the endless need to do so.

We don’t always know why we seek isolation, but discovering the answer may prove more important than we realize.

What’s the antidote to longer-term isolation? Well, if it were as easy as more engagement in group activities and social settings, then you’d simply get your party-pants on and get to it. However, it takes a little more understanding and motivation in order to gravitate toward reconnection. Let’s break it down:

UNDERSTAND EXACTLY WHY YOU FEEL THE NEED TO ISOLATE AND ASK YOURSELF...

• do I want to get mental downtime to reset my give-a-crap button?

• tuck away my emotion to gain more bandwidth for dealing with future bullshit?

• avoid conversation that puts pressure on me to absorb, give feedback, or care?

• decompress physically to regain my energy?

• pause or slow my drive to help others?

• lessen my soul weight of standing too close to tragedy and transgression?

DECIDE HOW LONG IS LONG ENOUGH TO ISOLATE. DO YOU FEEL “READY TO JOIN THE WORLD AGAIN” WHEN YOU...

• stop feeling mentally drained?

• no longer resent others who aren’t as weighed down?

• are able to be present again to listen patiently to others?

• realize that tired has just become lazy?

• want to be of service to others again?

• need to offset feeling burdened?

DETERMINE WHAT YOU NEED TO START RE-ENGAGING, SUCH AS...

• caring more about others’ concerns and actions

• having a more compassionate perspective than in the past

• wanting to share your life with others

• adopting a more positive outlook

• identifying what direction to go in to avoid old mistakes

• regaining lost meaning and purpose in your life

FIGURE OUT HOW YOU CAN CREATE BETTER AND LASTING CONNECTIONS THROUGH...

• becoming a more interesting and invested person

• joining someone to start new a project or activity

• working on something that requires two people to do it better or faster

• developing a new skill to help others

• teaching or mentoring someone

• accepting help from someone who is better at something than you are

Before you start thinking that this four-step process looks like a good idea fairy dropped off a bag of “duh,” try to focus genuinely and thoughtfully on the questions above by internalizing the problem of isolation, without feeling sad or inept. You have plenty of caring left in you, it’s just been outsourced to other people in their time of need. It’s time to give your loved ones a piece of you, regardless

of the shape you’re in. After all, it’s not what’s wrong with you, but rather what’s happened around you. If it seems too late in the game for reconnection, give everyone a little more credit, communicate what you’ve figured out, build in accountability, and reconstitute your tribe so they can bear witness to your healing.

SIGN UP AND SAVE 40% ON A FIRE DEPARTMENT PRINT SUBSCRIPTION. SCANAND SAV E 40% TODAY

CUSTOMIZE YOUR ORDER AND GET CRACKYL DELIVERED TO ALL OF YOUR FIRE STATIONS. BY SUBSCRIBING TO CRACKYL, YOU’RE GIVING YOUR FIREFIGHTERS ACCESS TO THE BEST TOOLS IN FITNESS, FINANCE AND MORE!

NEW BOOK RELEASE

Training - Teamwork - Mentorship

CORNERSTONES

OF LEADERSHIP ON AND OFF THE FIREGROUND

This book brings together the defining stories from my 40+ year career in the fire service and distills key insights and takeaways so it won't take you a whole career to figure them out.

It is my goal to get this book in front of change-makers like YOU who will help spread these insights into departments and organizations across the country and around the world.

“This book isn't solely a resource for fire service professionals; it extends its reach to anyone seeking self-improvement or organizational ad-vancement. As Chief Leeb meticulously outlines "The FDNY way," his actionable leadership insights become transferable, becoming part of any organization's guiding principles.”

- Peter Matthews Editor-in-Chief of Firehouse Magazine

SCAN FOR THE LINK TO THE BOOK AND OTHER RESOURCES

A HIDDEN GEM FOR MANAGING HEALTHCARE COSTS AND RETIREMENT

By Tony Dong MSc

FIRST RESPONDERS

ARE

NO

STRANGERS TO CHAOS.

They're the ones who charge into burning buildings, rescue people from dangerous situations, and tend to medical emergencies when seconds count. With their selfless acts of bravery, they provide an invaluable service to their communities, often at great risk to their own health and well-being.

As first responders risk their lives to protect others, ensuring they have the financial resources to take care of their health and plan for retirement should be paramount. No first responder should have to worry about their quality of life or financial situation during the golden years of retirement. One such financial resource which is often overlooked in favor of more mainstream accounts such as the 401(k) or the Roth IRA is the Health Savings Account. An HSA is a flexible, tax-advantaged account designed to help individuals save for healthcare expenses.

For first responders, having access to an HSA can be particularly advantageous. The physically demanding nature of their jobs can sometimes lead to higher healthcare costs. Having a dedicated, tax-advantaged fund can provide a financial cushion against these expenses. Let's go over the basics. An HSA works much like a personal savings account, but it's specifically designed for healthcare expenses. It is an option for individuals covered under a high deductible health plan (HDHP), who are not enrolled in Medicare, and who are not claimed as a dependent on someone else's tax return.

Contributions to an HSA can be made by you or your employer, with an annual limit set by the IRS. For 2023, the annual contribution limits are $3,850 for self-only and $7,750 for family coverage. For those aged 55 and older, an additional $1,000 catch-up contribution can also be made. This changes year-to-year, so be sure to double-check IRS rules before contributing.

Overall, this is a win-win-win situation that can result in significant savings over time!

What really sets HSAs apart from other savings accounts is a triple-tax advantage

Contributions made to an HSA are pre-tax, meaning they reduce your taxable income for the year.

The interest, dividend, and capital gains earned in the HSA from investments are tax-free.

Withdrawals for qualified medical expenses are also tax-free.

And the benefits of an HSA go beyond just covering healthcare expenses. Unused funds in an HSA roll over year after year, allowing the account to grow over time. There's no "useit-or-lose-it" rule, which means you can let your savings accumulate and compound until you need them. This feature makes the HSA a powerful tool for long-term savings, and an excellent addition to your retirement strategy.

On that note, for first responders with a maxed-out 401(k) or Roth IRA, an HSA can serve as an additional "off-brand" retirement account. The usual assortment of mutual funds, exchange-traded funds, stocks, bonds, certificates of deposit and more can be held in an HSA, so you can tailor an investment strategy according to your risk tolerance and time horizon.

The perks of an HSA for retirement planning cannot be understated. Once you reach age 65, you can withdraw funds from your HSA for any purpose without penalty, although non-medical expenses will still be subject to income

tax just like a traditional IRA, but you will likely be in a lower tax bracket at that time.

Given that health expenses often increase as first responders age, however, with wear and tear compounding from the strenuous nature of their professions, the funds in an HSA could be used to cover those costs tax-free, which puts less strain on your other sources of retirement income.

For those of you who work tirelessly to keep our communities safe, opening an HSA can provide a financial safety net that supports you in return. Consider consulting a licensed financial planner to understand how an HSA fits into your overall financial plan.

Remember, financial security is just as crucial to your long-term well-being as mitigating the physical risks you face on the front lines each day.

With an HSA, you can keep your health covered, your retirement secure, and your future bright.

While there is no Canadian equivalent to the HSA, I would suggest a TFSA as most Canadian first responders will have a defined benefit or defined contribution pension plan that reduces or eliminates their ability to contribute to an RRSP. There's also the new FHSA, or first home savings account, for first responders trying to save for a home.

PROTECTING YOUR HOUSE WHILE YOU’RE OUT PROTECTING OURS .

High The

HOW DO WE AGE GRATEFULLY?

By Leah Sobon

FROM THE DAY WE WOMEN ARE BORN, OUR BODIES BEGIN A NATURAL MATURATION THAT PUTS US IN CYCLES OF GROWTH, DEVELOPMENT, AND DEGENERATION – WHETHER WE LIKE IT OR NOT.

We can either embrace the natural changes that occur with aging, or fight them. And with a multi-billion dollar beauty industry at our fingertips, it’s no wonder that many of us battle aging with the same tenacity that gets us through menstruation, birth, and menopause. While we can try to slow the sands of time externally, our organs, bones, and hormones tend to chug along regardless of our wishes.

Whoopi Goldberg might have said it best, “Listen, the best advice on aging is this: What’s the alternative? The alternative, of course, is death. And that’s a lot of shit to deal with.”

Remember, it’s not if we’re aging but how.

BRAIN Menopause & Hormones

Women have often joked that the male brain is years behind the female; however, studies show that women are on average three years younger in brain age than their male counterparts. But men, before you bellow a big “Ha!” at your spouse, you should remember that this study is focused on degeneration, not maturity. But go ahead and have your laugh – provided you like sleeping on the couch.

As we age, many things begin to shrink and our brain is not exempt. Along with changes to vasculature and cognitive abilities, the thinning of the brain is unavoidable as it is a natural part of aging.

Diseases like dementia and Alzheimer's are thought to be more prevalent in females than males, but this needs to be considered in light of the studies that suggest women live on average five to six years longer than men.

The good news is that there are many experts out there who suggest we can lower our brain age by doing specific things such as adopting certain types of diets, performing mental exercises, taking specific vitamins, and of course, getting the appropriate amount of sleep.

WORKING IN A HOT JOB WITH HOT FLASHES CAN BE TORTURE FOR FEMALE FIREFIGHTERS GOING THROUGH MENOPAUSE.

If there was an option to turn off the flushing and sweating, most women would likely opt for it; however, firefighting has never been about convenience. It’s not considerate in the least bit when it comes to hot flashes on the job.

Consisting of four stages, menopause and its symptoms can last anywhere from a few months to 10 years. With symptoms like hot flashes, heavy or irregular menstruation, issues with bladder control, sleep, sex drive, and mood changes – it’s no wonder that many women dread its coming and can’t wait until it’s gone.

But menopause doesn’t need to ruin your day (or decade). There are options to help make the tortuous symptoms more manageable. Treatments including natural supplements, hormones, medications, diet, exercise, sleep aids, and – for those with urinary incontinence – pelvic floor therapy can help manage the symptoms.

Metabolism & Weight

Once their invincible 20s pass, some women begin to notice changes in systems that once did all the work, no matter how many Doritos and sugary drinks they consumed. While some of our changes can certainly be blamed on the aging process, there are other systems at work that begin to require attention as we age.

Studies show that when men go on diets they often lose weight faster and enjoy better physical benefits than their female counterparts. Men tend to have a bigger muscle mass and a slightly faster metabolism which gives them the upper hand when it comes to losing that first or last five pounds. In addition, a range of outside factors such as exercise stagnancy, poor eating habits, thyroid problems and more can all

While many of us probably don’t want to hear this, a “slow metabolism” can often be directly linked to decreased activity in combination with increased caloric intake. Basically, exercising is still an important part of your overall health. It should be noted that those who fight diseases like hypo/hyperthyroidism or take medications that alter metabolism in one way or another often feel frustrated when they come to an impasse in their weight loss journey. Blood work is a baseline staple for those frustrated by a plateau with no chance of a diet or exercise being the cause of failure, and chatting with a dietician and trainer might help you get past frustrating hard stops in your journey to health.

Sex Drive

THE SEX DRIVE OF A FEMALE IS OFTEN FAR MORE COMPLEX THAN THAT OF A MALE WHO CLOCKS IN AT NOT ONLY A SUBSTANTIALLY HIGHER DRIVE BUT A MORE STRAIGHTFORWARD ONE AS WELL.

While soft music and a candlelit dinner can be nice mood setters, the female sex drive is a far more complex matter and far harder to pin down thanks to a number of unknowns. Women are less worried about competing and may potentially be more concerned with the intimacy and authenticity of the experience rather than “just getting it done.” Given that women take – on average – two to three times longer to reach orgasm, if they even do, it comes as no surprise that women have a complex sex drive that sometimes even frustrates them.

A low female libido/sex drive can be the result of a number of causes, so it’s essential to reach out to a medical provider if you feel concerned. Your doctor might recommend home therapies, medications, hormone treatments, counseling, or alternative medicine approaches. According to the Mayo Clinic, thyroid problems, diabetes, high cholesterol and liver disorders, along with vaginal dryness and thinning of genital tissues can all be contributors. While none of these are fun to talk about, let alone deal with, information is power and can often provide relief.

MUSCLES, BONES & JOINTS

Osteoporosis is a degenerative bone disease that is often associated with women thanks largely to hormonal changes that occur during menopause. Estrogen, a female hormone, is imperative for bone health, but as menopause occurs hormone levels fall, largely due to the absence of estrogen from the ovaries. As estrogen levels fall, bone density weakens as well. Joints stretch and move throughout our lives, and much like men, women naturally become stiffer and less flexible as they age – one of the reasons we’re more prone to injuries. Joint health should always be on our minds as joints are not as vascular as muscles, and any injury to a joint will take longer to heal and may never truly be the same again. Stretching, eating a healthy diet rich in vitamins, staying active, drinking lots of water, and making good lifestyle choices are all helpful when it comes to maintaining our joints.

While being a naturally leaner sex, our muscle mass is still capable of amazing things depending on our targets

fish), regular exercise, and management of high blood pressure and cardiovascular disease. Smoking is also frowned upon by all doctors as smokers are more likely to suffer from macular degeneration than non-smokers.

Cataracts are another age-related eye disease that results in the clouding of your lens, which should be clear. When the lens is cloudy, light cannot focus properly which can cause blurry or reduced vision. Thankfully, cataract surgery can replace your cloudy lens with a new, artificial lens. While some cataract development is caused by genetics (thanks Dad), there are many outside factors that can also contribute. Basically, if you treat your body well and wear sunglasses, you’ll be controlling more than just

If the thought of bifocals makes you think of your high school librarian, rest assured that when you can see properly, you reduce the risk of headaches, eye fatigue, and even unnecessary car accidents. You may even want to consider laser eye surgery, a procedure that’s changing

But women, take heart – you’re half as likely to have hearing loss as your male counterparts. Thankfully we are surrounded by excellent care practitioners and specialists who can help diagnose hearing loss, often with an initial free assessment, and provide you with a plan to help you hear clearly again.

AND MEN…PAY ATTENTION.

If these things aren’t already happening to the women in your life, they will. (Be sure to check out “The High Mileage Man” in CRACKYL’s Summer 2021 Issue!)

TRANSITIONS

TURN PHYSICAL THRESHOLDS INTO PSYCHOLOGICAL DOORWAYS

By Kevin Hurl, Firefighter/Green Watch

WE’VE ALL EXPERIENCED WALKING INTO A ROOM AND FORGETTING WHY. BUT HAVE YOU EVER WALKED INTO A ROOM AND CHOSEN WHO YOU’LL BE?

As firefighters, we read the clues, assess the conditions, get our minds right and make decisions before entering a structure fire. Doing so allows us to determine the tools and tactics we need to use once we commit to entering.

We can apply the same concepts of assessment, deliberate choice and mental preparation to other aspects of our lives, both personal and professional. We can do this by using transition points such as doorways or the switching of a task.

BY LOOKING AT DOORWAYS NOT JUST AS PHYSICAL THRESHOLDS BUT AS PSYCHOLOGICAL TOOLS, WE CAN ENHANCE OUR PERFORMANCE, IMPROVE OUR MENTAL HEALTH AND BUILD OUR RESILIENCE.

Having worked in self-development for several years – working first on my own development and then helping others as a coach – I know that the concept of transition points or anchors isn’t a new one. It is, however, one that is grossly underutilized in the fire service. I have used anchoring techniques and transition points with individuals and sports teams to help them connect to the best version of who they need to be, to allow them to be more present in the moment and to work on the plans and tactics they’ve been trained in but may forget under stressful situations.

Just as we select our tools and tactics before committing to a fire, we can apply the same mindset to other areas of our lives. We wouldn’t treat a call to a sick patient the same way we would approach a call to a large structure fire. And we don’t speak to our mothers the same way we do to our firefighting colleagues. We consciously choose the roles we play and the qualities we embody,

adapting and responding to each situation. We choose who we need to be in the moment, maximizing our effectiveness and helping maintain healthy, happy relationships.

What exactly are transitions and how can we employ them effectively?

EVERY DOORWAY IS A TRANSITION POINT FROM ONE PLACE TO THE NEXT, ONE ROLE TO THE NEXT, AND ONE ELEMENT OF OUR PERSONALITY OR MINDSET TO THE NEXT.

It’s a place where we can lean into different parts of our psyche or persona, and it presents an opportunity to anchor ourselves and be present in the moment. The doorway enables us to make decisions around who we need to be on the other side , giving us the ability to make an intentional choice about who we want to be and how we want to perform.

TECHNIQUES FOR

CREATING POSITIVE MINDSETS FOR TRANSITIONS.

As you approach the firehouse door for the start of your shift, pause for a quick second to be grateful for the role you have and for the opportunity to serve. We can all remember how it felt the first time we opened that door and the promises we made to ourselves about the firefighter we were going to be. We can choose to leave negativity at that door, and even though there are issues at the station, we can accept that there always will be.

Through transitions, we can choose to be part of the solution and not add to the problems. We can choose not to eat on our own at the kitchen table but rather to join others. We decide to speak only positively. We can choose to be a better student of the craft or a wiser teacher.

THE FIREHOUSE THE GYM

Just as Dr. Jekyll transformed into Mr. Hyde, we can transform from a mild-mannered individual into a tire-flipping monster. All it takes is a brief pause to choose the kind of athlete we each want to be during our workouts.

We can set intentions and decide what we want to achieve from our workout before we start. We can pause and assess how we’re feeling, what we need to work on, and what muscles we need to rest. We can simply decide to lift weights or we can visualize ourselves rescuing a trapped victim. We can be just someone who goes to the gym or we can be a rescue athlete training for that once-in-a-career rescue that might never present itself.

But if and when it does, we don’t want to get it wrong.

MANTRAS

A mantra is an ancient Sanskrit tool for the mind that involves repeating positive words or phrases.

Anchor one of these to the doorway of the firehouse and repeat it as you enter. It might be “Focused and ready” or “I don’t have to, I get to.”

At the gym door, you might use: “Rescue athlete” or “Would I want me rescuing my family?”

At home, try: “Father and husband”/”Mother and wife” or “Present and playful” or “Rest and recover.”

VISUALIZATION

Take a moment every day to see in your mind who you want to be and set intentions for how you’ll act and interact in each setting.

Picture yourself interacting positively with your team members at work and your family at home. Try to see exactly what that would look like, whether it’s taking a moment to ask the new guy how he’s doing or helping your daughter to build that treehouse she’s been asking for. Planning to be your best self is the first step to making important transitions.

This is where the greatest physical and mental transition is required and also where we face the greatest challenge.

CONSCIOUSLY OR SUBCONSCIOUSLY, WE’VE BEEN LIVING IN THE FIGHT, FLIGHT OR FREEZE AREA OF OUR NERVOUS SYSTEM AND THE SWITCH BACK TO THE REST AND DIGEST MODE DOESN’T COME EASILY.

We may have had calls with negative outcomes and calls that will stay with us for a long while. Maybe there have been issues at the firehouse or ongoing dilemmas at our side job or even where we volunteer.

These problems don’t belong on the other side of our front door where our family lives.

Taking a moment to pause and reflect on the issues, even just for a few seconds, won't resolve everything

AT HOME

completely, or make the trauma go away. It will, however free up a little bit of mental capacity to allow us to reintegrate into family life.

We can anchor ourselves for a brief moment and choose who we need to be on the other side of this most vital transition point. The people on the other side of that door need us to be present, supportive, playful and, most importantly, they need us to be us.

Let’s make an oath that each and every time we come to that transition point, we will take a moment before stepping over the threshold to think about being the best spouse, parent and friend we can be. Dr. Jekyll/Mr. Hyde, that tire-flipping-hose-dragging-door-smashing monster might still be there, but can rest dormant until we decide who it is that we need to be.

BURDEN THE UNSPOKEN DRIVER TO SUICIDE:

By James Geering,

NOTE: THIS ARTICLE CONTAINS INFORMATION THAT MAY BE A TRIGGER FOR THOSE EXPERIENCING SUICIDAL IDEATION OR WHO HAVE LOST SOMEONE TO SUICIDE.

STEVE’S

BODY SHOOK

VIOLENTLY AS HE SOBBED, the swirling river below a blur from the tears that flooded his eyes. The ledge he stood on was razor thin, slick from the moss that clung to its surface. His hands gripped the rail, a battle raging between his body and broken mind. Images of his family flashed before him.

Joanna, the woman who stole his heart eight short years ago in a smoky bar in Oakland – the woman who taught him what it is to truly love. Another image, Joanna walking towards him at their wedding, veil hiding her beauty until their matrimonial kiss. Another flash, her exhausted yet elated face as she held Sophie, their beautiful baby girl. Then Brendan’s birth two years later, his deep brown eyes full of wisdom as if newly reincarnated from another life.

“Just jump already!”

The voice shattered the memories, bringing him crashing back to reality. The car sped off, laughter fading into the traffic noise behind him.

The mental slideshow began again but now the shadow self was talking. Joanna in tears after an argument about the dishes. He had come home from a double shift, exhausted and had taken it out on his family. “I’m a piece of shit!” he mouthed, shaking his head in shame. Another image, Sophie hiding behind her mother, petrified of her father’s anger. The fear in her eyes, a red hot poker through his heart.

He let out a moan, shaking his head as if that would cast the image from his mind. “They’d be better off without you!” The voice in his head had been saying this over and over again. “You’re weak; you’re useless.”

His hands began to lose the battle as the whiskey he had pounded back in the car began to numb his survival instincts. The invisible hand that had pushed him onto the steel bridge, that ensured his footing on the slippery rail, was fading. The voice grew stronger, “What are you? A coward?”

More images flashed into his mind. Some from his childhood, his abuser’s face staring down at him. Others from his career, the yellow sheet over the pregnant woman killed by the drunk driver. Her face haunted him in his nightmares. Joanna’s voice: “I want a divorce”. His sobs became wails both from pain and a subconscious hope that someone, anyone would come. But no one did. The cars kept on passing, oblivious to the emotional crisis that was happening mere feet from the road.

And then he jumped.

“Did you hear about Steve from Station 86?” Shannon said as they scarfed down lunch before another call came in. “Offed himself. So sad.”

“Sad? Cowardly you mean,” Brian hissed between gulps of Monster. “How selfish do you have to be to leave all that pain with your family?”

“IT’S THE THINGS WE CARRY SILENTLY WITHIN OURSELVES WHICH ARE THE HEAVIEST BURDENS.”

- JOHN MARK GREEN

Host of “Behind the Shield podcast”

UNDERSTANDING THE STIGMA OF SUICIDE

AS WITH MOST THINGS IN LIFE, NOTHING IS BLACK AND WHITE.

I don’t think any of us escaped the stigma that was placed around suicide when we were young. It may have come from a religion, the two dimensional facade of Hollywood masculinity or a host of other origins. The fact is though, we were wrong. So, so wrong.

After 14 years in the fire service and interviewing more than 800 people on my Behind the Shield podcast, I’ve had my eyes opened. As with most things in life, nothing is black and white. School violence is not only a gun issue, obesity is not just a fast food issue, and the road to suicide is equally multi-faceted.

The first issue is the impact of childhood trauma. We don’t ask what happened to first responders or military members before we ever put the uniform on. Many of us actually have significant trauma in our

early lives. I've heard hundreds of tales of sexual abuse, violence, addiction and abandonment from incredible, highperforming humans.

When addressed, trauma can become a superpower, allowing resilience and empathy that others may never experience. Left unaddressed, traumas are buried and left to fester. This can create a fractured foundation as we enter the uniformed professions.

Next is sleep deprivation. Every single sleep medicine expert, neuroscientist, physician, coach or psychologist I have interviewed agrees categorically that sleep deprivation negatively impacts mental health and performance. We ask our men and women to stay awake while others sleep, but give them next to no recovery time.

Lengthy 56-hour work weeks become 80 hours with mandatory overtime,

which is detrimental to every element of human physiology.

The decay of brain health is further compounded by the impact on hormones, as testosterone plummets, causing further exhaustion and burnout.

The calls we respond to create an encyclopedia of trauma with a soundtrack of wailing, heartbroken family members. But more often than not, these are simply amplifying preexisting trauma.

This is then compounded by organizational stress and even betrayal. Motivated, passionate firefighters being written up for minor infractions during a daring rescue. Others discarded after a line-of-duty accident leaves them disabled. Most underestimate the crushing impact of being betrayed by the very tribe they had fought so hard to be a part of.

Then there is retirement, promotion or injury – the sudden removal from purpose, community and identity that can be so devastating for a first responder or soldier. We have created the perfect storm for crisis. Unaddressed childhood trauma, sleep deprivation, physiological breakdown, organizational stress, relationship problems, drug side effects, alcohol use. The once-healthy brain that fought to survive, to be there to feed, clothe and protect our children is now broken. This physiological and psychological miswiring begins to deceive, to convince us that we are a burden to our family, and to the world. For a man or woman who has sworn to lay down their lives for a complete stranger, this is a recipe for suicide.

Still think suicide is selfish and cowardly?

Current mental health campaigns focus on push ups or “Just call me if you’re struggling” advice, but people in true crisis aren’t functioning well enough to look up a suicide hotline number or play EAP Russian Roulette.

I can tell you that after hearing hundreds of stories from men and women who’ve been there and done that, they truly felt that they were a burden. They believed that suicide would be a selfess, albeit terrifying, act. They truly believed in their distorted minds

that their family would be better off without them. The cries of “Think of your family!'' wouldn’t deter but would rather push them towards taking their own lives.

This was tragically illustrated by the law enforcement couple who took their own lives in Florida within days of each other, leaving behind their one-monthold son. It made zero sense to a healthy brain – but in that moment, I’m certain that they each thought they were doing what was best for their child. That’s

the tragic irony of the vanquished mind. We must educate ourselves on the true compounding factors of mental ill health. Remove the toxic, judgemental stigma that has sent so many into the shadows and, ultimately, the grave. You cannot arrest away addiction nor humiliate people into losing weight. The same applies to suicide. A person in crisis is already riddled with shame and guilt and the current stigma

Learn more about James Geering (who also is featured on the cover of this edition of CRACKYL) and his "Behind the Shield" podcast on page 40.

surrounding it only compounds those emotions. We need to address this issue with kindness and compassion and create an environment for men, women and children to feel comfortable asking for help.

ARE YOU FEELING LIKE A BURDEN TO YOUR FRIENDS AND FAMILY? THAT’S A RED FLAG WE SHOULD ALL BE LOOKING FOR.

GET DIRTY

TO GET CLEAN

SOOTSOAP looks dark & dirty, but it’s proven to clean off those contaminants & smoky smell better than any other decon soap tested. Stop messing around with your personal decon...

Get dirty with the clean stuff. That’s a free sticker of our mascot with the code DIRTYCLEAN at checkout. (We’re Canadian, eh!)

88% OF

TOXINS REMOVED

A CLEAN BEAVER WITH EVERY ORDER >

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.

TRY THE

G O OD N E WS DI E T

By Alice Johnston

WE’RE HAPPY TO REPORT

THAT THERE’S MORE TO NEWS THAN THE GRIM, DEPRESSING STUFF

IF YOU’RE THE KIND OF PERSON WHO SHUTS DOWN OR FEELS OVERWHELMED BY BAD NEWS - ESPECIALLY WHEN IT COMES FROM YOUR TRUSTY MOBILE DEVICE - MAYBE IT’S TIME TO TRY A GOOD NEWS DIET.

Access to the news comes from every medium and those easy-to-tap apps on your phone thrive on your curiosity, as do their advertisers.

In a world that seems to focus on the misfortune of others, it's no wonder that many of us find it hard to cope with the daily news. Some can handle those depressing headlines. For first responders who experience those headlines first hand, more second-hand negativity can push them over the threshold of what they can handle.

Despite what you may believe, there truly isn’t a shortage of good news – it’s just overshadowed by the bad. But is it all bad?

Well, no – it isn’t. But when was the last time you closed a news app on your phone feeling inspired, re-energized, or peaceful? “If it bleeds, it leads” has a whole new meaning for first responders and their news outlets. It’s time to stop the bleed.

WHAT CAN BAD NEWS DO TO YOUR MENTAL HEALTH?

You hear the terms adrenaline and cortisol shared like candy in the world of EMS, and although those chemicals aren’t all bad, too much of either certainly can be. The racing heart rate, sweating, flushing, and feeling of anxiety you get when you watch a dash camera or a chest camera video of a police officer taking down a school shooter has a real effect on anyone who sees it.

First responders, however, may feel it in a much more colorful, personal and volatile way. We picture the call and how it might progress. Victims, gunshot wounds, treatments, trauma centers, field pronouncements, unstable and emotional crowds, mourning parents and survivors, and massive emergency responses – the list is endless and very real. But avoiding mainstream media has become an activity in itself. Given that first responders already have to work hard at controlling intrusive thoughts and avoid selfsoothing with unhealthy choices, all while running the risk of acquiring PTSD, it makes good sense to become aware of how much negative news we are letting into our lives.

CAN WE FIX AN UNHEALTHY ADDICTION TO NEGATIVE NEWS?

Go for the obvious first. Delete the app. If that’s too big a step, then start with managing your device’s notifications. You don’t need your finger on the pulse for the news – just for the humans who contact you.

Then swing over to your device’s “Screen Time & Productivity” center and take a good look at how you spend your time. If your Social screen time is far outpacing your Productivity and even Shopping, then you have good reason for feeling on edge. (Btw…if Amazon Prime is your crutch, then maybe delete that too... after Prime Day, of course!)

No one likes analyzing how much time they spend on their device, but this eyeopening step really puts that precious time into perspective. It also helps explain why you didn’t have time to mow the lawn, walk the dog, or worse, sleep. We’ve all been there.

CHOOSE A GOOD NEWS DIET

Might we suggest a clever diet that is sustainable, healthy, and even promises to help with your mental health? Enter the good news diet. No memberships, payments, commitments, or bloodletting are required to implement this diet that should be taking the world by storm. The Good News Network is one such pioneer that has been delivering light, inspiring, and entertaining versions of the news since the 1990s. Whether it’s a cancer-fighting scientific discovery, a feel-good story about old friends/ lovers reuniting in their 80s, or a release of rehabilitated sea turtles, media outlets like The Good News Network leave their readers with a sense of peace and positivity rather the fearfulness that the mainstream media relies on so heavily.

Tuning in to good news can have other great side effects.

The next time you sit down for a meal with your crew at work, share some good news stories that you read about. While it might be easier to gossip about a co-worker’s bad marriage or life decisions, regurgitating good news might offer a chance for others to bring up good news too.

MAKE CONSCIOUS CHOICES

Ask yourself what benefits you gain from checking the news. Staying informed is important, but knowing the difference between informed, oversaturated, and numb is key.

Do you sign on expecting bad news? Are you anxious before you click your news app or turn on the TV or radio? Do you feel negativity creeping in when you think about the news? Are you completely avoiding the radio on your drive to work because you feel you can’t handle another slice of bad news?

If so, you’re not alone and those are all potential signs that it’s time to take it from Steam and say "na na na na, na na na na, hey hey, goodbye" to bad news and hello to fantastic music (maybe Metallica or Zeppelin are more your style), thought-provoking podcasts, or a phone conversation with a friend you haven’t connected with in a while.

While we can’t stop the bad things that happen in the world, we can work on how we let them into our lives. Choosing to stay less informed about bad news doesn’t make you ignorant, it means you’re making smart decisions about your mental health. Choose a good news diet and watch how your mood and energy change for the better!

Listen to the Ten Percent Happier Podcast with Dan Harris

Tune in to The Happiness Lab Podcast by Dr. Laurie Santos

FOCUSED ON COMFORT & DURABILITY SINCE 1948

First responders enjoy 20% off sitewide, year round

COMICS

RIDING THE RAILS

By Liz Fleming

Love trains? Did you know the first passengers to ride on a steam locomotive did so on September 27, 1825, going from Stockton to Darlington, England at a blazing speed of 15 mph? If you’d like to make your own history on the tracks, a trip with Rocky Mountaineer offers a blend of train travel and adventure that’s unlike any other.

Founded in 1990, Rocky Mountaineer train tours are known as the best way to see some of the otherwise-inaccessible but stunningly gorgeous areas of the Canadian Rocky Mountains. Topping many a bucket list, a Rocky Mountaineer trip never disappoints, regardless of whether you’re a passionate photographer or simply someone who wants to lean back in the plushy upholstery and devour the jaw-dropping scenery – along with the gourmet meals and freeflowing drinks that are part of every tour.

From the moment you board the glass-domed train, you become a VIP, cared for by an attentive cabin host who not only serves your meals, snacks and drinks but also provides interesting and often very funny commentary as you roll along. There’s a lounge car where you can head with your friends – or make new ones – while the bartender serves up cocktails, beer and wine. It’s like your favorite pub, but on rails.

WHEN YOU SEE A BIT OF SCENERY YOU JUST HAVE TO CAPTURE, YOU CAN GRAB A SPOT AT THE RAILING IN THE OPEN AREA BETWEEN CARS, WHERE NO GLASS WILL GET BETWEEN YOU AND YOUR SHOT.

The day flies by so quickly, you won’t believe you’re arriving at the next stop. You won’t sleep on the train. Instead, hotel rooms will have been organized as part of the tour and you’ll either dine on the train, or be free to explore in your overnight spot to find a local restaurant.

For most of its history, Rocky Mountaineer featured only Canadian itineraries, with routes that stretched from Vancouver, to Jasper, Banff, Lake Louise and Calgary but a few years ago, an American tour was added to the lineup. The route, called Rockies to the Red Rocks, now ferries guests from Moab Utah, to Denver, Colorado with the overnight stop in Glenwood Springs, Colorado. Traveling through some of the most spectacular scenery in the U.S., this is a tour that immerses you in Western beauty.

Though you can do the train tour in either direction, my group began in Moab, Utah where we first spent a couple of days exploring the famous red rock canyons. Hiking

through Arches National Park took our breath away – and not just because of the elevation, which is 4,025 above sea level. The red rock formations are spectacular, including Delicate Arch – the symbol of the park itself; Balanced Rock, a massive boulder that perches on top of a pedestal of mudstone; Double O Arch, made of two arches standing one on top of the other; North Window, where eager photographers line up at sunrise to catch the Turret Arch through the window and so many more.

There are so many fascinating rock formations, in fact, that we could easily have spent a week hiking just around Moab – but there was more to experience. One evening, we did a Hummer tour of the canyons, with our guide George, a recently-retiredpostal-worker-turnedspeed-demon behind the wheel. We had to draw straws to see who’d ride shotgun – and I won (lost?) and was treated to incredible straightdown-cliff-side views as we zoomed through the canyons, watching the sun sink into the red horizon. By the time we’d finished our exploration of Moab, my nerves were a bit ragged and I was ready for the two relaxing days of train travel that took us to Denver.

Just after boarding, a charcuterie tray and drinks were served, a great startyour-engines snack with the emphasis on local produce, meat, wine and beer. That first day, our ride was just over five hours, which left us time for a quick walk around the pretty mountain town of Glenwood Springs, a hamburger at a local diner and – the highpoint of the evening – a dip in the Hot Springs Pool. The size of an Olympic facility, the Hot Springs Pool is in the center of town, within an easy walk of the station and our hotel, so a long soak in the naturally heated waters was the perfect end to our day.

Next morning, we started with a fresh cup of coffee from the welcome kiosk Rocky Mountaineer had set up at the side of the tracks. That day’s itinerary took us past stark red cliff faces and then, along the Colorado River, where we were enthusiastically mooned by the white water rafters drifting along in the calm areas. It’s become

a bit of a tradition since the coming of Rocky Mountaineer to the area.

WE LEARNED THAT IF THE MOONING YOU RECEIVE INCLUDES A HEARTY BUM SLAP FROM THE PERFORMER, YOU’VE REALLY HAD THE FULL WELCOME.

We rolled into Denver just in time for dinner at the Crawford Hotel, an elegant old-style inn that sits right on top of the train station, making the transfer to the airport the next morning ultra-convenient. While I was excited to be in Denver, a city known for its great museums and restaurants, I was sorry to be leaving the Rocky Mountaineer. Next day, I imagined that I rolled a bit as I walked, in memory of the rhythm of the rails.

LEARN ALL ABOUT ROCKY MOUNTAINEER AT ROCKYMOUNTAINEER.COM

STAND TOGETHER

The National Firefighter Registry (NFR) for Cancer 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.

JOIN THE NATIONAL FIREFIGHTER REGISTRY FOR CANCER NFR.CDC.GOV

Don’t Get Suckered by

Unless you are a researcher, knowing valid from bogus findings can be difficult

By Rick Markley

Today’s goulash of artificial intelligence, pervasive social media, imagemanipulation technology and wellorganized bad actors gives us an updated version of that old phrase: “There’s a sucker exploited every minute.”

AND EVEN THAT MAY BE A CONSERVATIVE ESTIMATE.

Before we tsk, tsk, tsk too much about all those poor suckers, don’t forget that we are all suckers. Our brains are wired to thinking that bad things happen only to others – until they happen to us. And we are more likely to be suckered when we are outside our intellectual comfort zone.

This is why we so easily get duped by dodgy science.

For the most part, our bullshit detectors are good at flagging the obvious. Few of us will spring for that ancient Peruvian tree bark and shark fin super powder that promises more hair, a better sex life, a thinner waistline and likable in-laws.

But it gets trickier when the claims are more subtle and nuanced — especially when they are in line with our existing beliefs or desires.

So, what can firefighters do to finetune their bullshit detectors without having to become full-fledged scientists? Look for these three things when sussing out any scientific claim.

“THERE’S A SUCKER BORN EVERY MINUTE” THAT FAMOUS SAYING ATTRIBUTED TO 19TH CENTURY SHOWMAN P.T. BARNUM, HAS, SADLY, NEVER RUNG MORE TRUE THAN TODAY.

Reliable Reviews

When we give birth to a goofy idea we love it like our child. We can implement the goofy idea and wait to see what happens. Or, we can run it past trusted people in our lives to find out just how brilliant or stupid the idea is to them. The key here is “trusted.” Trusted people won’t tell us what they think we want to hear but what we need to hear.

Scientific peer review is a more ramped up, formal version of that close friend who won’t sugarcoat feedback. As the name implies, peer review is scientific work scrutinized by other scientists with similar credentials to those who did the research.

In persuasive rhetoric such as legal arguments, someone will gather as much supporting evidence as possible to convince you that their position is right.

Science takes the opposite approach. Peer reviews look for any and all flaws in the research methods and findings. If none are found, the entire scientific community has more confidence in the findings. If flaws are found, researchers redo the work –aiming for irrefutable truth.

“This is perhaps the most important factor separating junk science from legitimate work,” says noted firefighter health and wellness researcher Sara Jahnke. She is a leading industry researcher who launched Science to the Station: A Health & Wellness Alliance, a platform to bring important firefighter health and wellness science to firefighters.

“A lack of peer review doesn’t mean the results are bogus, but it does mean that we can’t say with any confidence what the research found is real," she says. "We don't want to charge off making policies or changing practices based on science that

hasn’t been put through the validation paces as it will probably lead to bad outcomes.”

Another goal that peer review helps reach, Jahnke says, is replication. A hallmark of sound research is when other scientists can replicate the research and come up with nearly exact results. Barring dumb luck, that can’t happen without a sound peer review process.

Research Subjects

One area good peer reviewers will consider is if the research subjects had any undue influence on the outcomes. A few key phrases to look for in research are double blind, control group and sample size.

In a nutshell, good scientific research will compare results from the group studied with those who didn’t participate directly in the research. For example, research into drug effectiveness splits those being studied: one half receiving the drug and the other half receiving a placebo, such as a sugar pill.

Imagine researchers want to test a new method for alerting firefighters of calls during sleeping hours. They would test that method over a prescribed length of time, using different measurements (perhaps a memory test or something to gauge brain functionality). They would do the same testing on firefighters at a similarly busy station over the same time span but using the existing alerting method.

It is also important to look at the size of the population being studied, and consider how long the study lasted. As a rule of thumb, the smaller the population and the shorter the study, the less valid the results, Jahnke says.

Using the alerting method example, a study that looked at eight firefighters across two stations for two weeks wouldn’t produce results as scientifically sound as those from a study looking at 200 firefighters across 10 stations for three years.

Follow the Money

Everything has to be paid for somehow. Determine who paid for the study and consider whether or not that entity has any financial or reputation stake in the study’s results.

Would a firefighter alerting system study paid for by a company (or its nonprofit foundation) that makes alerting systems carry the same weight as a similar study paid for by a federal grant? Maybe, maybe not. Would that assessment change if the funder made mattresses or pillows? What if the funding came from a trade association representing many mattress makers rather than just one? Objectivity gets murkier with each nuance.

The most reliable findings will almost always come from research funded by entities with nothing to gain or lose from the results, that covers a large sample of subjects over a long period of time with a control group and, most importantly, research that has been carefully scrutinized by other scientists in that field.

The snake oil salesmen of P.T. Barnum’s era have evolved into way more complex, far-reaching and insidious peddlers of bullshit. And even the best-intended, but poorly executed “scientific research” can lead us down ill-advised paths.

With a working understanding of how good science is made, even average firefighters can arm themselves against being taken for a sucker.

FOR MORE INFORMATION ON THE SCIENCE ALLIANCE AND TO ACCESS THIS AND OTHER FIREFIGHTER HEALTH AND WELLNESS RESEARCH FINDINGS, VISIT SCIENCE-ALLIANCE.ORG

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

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

THE PSYCHOLOGY OF SUICIDE IN THE FIRE SERVICE

By Dr. Zachary Isoma, Psy.D. Fire Service Phycology Association

But these same skills can lead to imagining a world without emotional burdens and fantasizing about ending pain through suicide.

Studies examining suicide notes show the darkness of higher-level thinking. Suicide notes tend to have common themes, including the heaviness of living and a desire to lift that weight. They also show painful emotions, including guilt, loneliness, and sadness. Studies on suicide in firefighters have shown similar themes but also include experiences distinct to the profession that put them at higher risk of suicide.

In their line of work, firefighters are far more likely to encounter gruesome scenes of death, distress and tragedy, including the aftermath of suicide. The cumulative impact of these calls can have multiple negative effects, including the development of cynicism, depression, anxiety, and posttraumatic stress.

This won’t be an easy read, but it’s important to recognize from the getgo that if you have been devastated by the suicide of someone you know, no words can adequately describe the depths of grief and sadness you might experience from that loss.

The more we know about suicide, the more we can fight it. My hope is to shine a bright light on the dark face of suicide to help decrease its occurrence in the ranks of firefighters. As the old proverb goes, “Better the devil you know than the devil you don’t.”

So, let’s get to know this devil.

How common is suicide in the fire service?

The National Fallen Firefighter Foundation reports that a department is three times more likely to lose a member to suicide than on an emergency scene.

And a 2015 study surveyed over 1,000 active and retired firefighters across

the U.S. Nearly half (46.8 percent) of the respondents admitted to experiencing suicidal thoughts at some point during their careers. By contrast, high estimates show only some 15 percent of the general population will experience suicidal thoughts.

If the data continues in this direction, it means the greatest risk to firefighters is not a building collapse, but a psychological one.

How do psychologists explain what happens to firefighters who are thinking of suicide, and how can we help them?

Humans are unique in our advanced use of language and higher-level thinking, which can be both a blessing and a curse. We can remember the past, plan for the future, innovate, create, problem-solve, and imagine. If that weren’t unique enough, we’re aware of our own existence in a way that is more advanced than any other conscious animal .

And as if that weren’t enough, firefighters are also prone to sleep deprivation from shift work, adding to the negative impact of the job and decreasing the ability to cope.

Even with adequate sleep, traditional fire service culture emphasizes tamping down painful thoughts and feelings – a coping strategy that has been shown to increase, not decrease, unwanted thoughts and emotions.

46.8%

ADMITTED TO EXPERIENCING SUICIDAL THOUGHTS AT SOME POINT DURING THEIR CAREERS.

A 2015 STUDY SURVEYED OVER 1,000 ACTIVE AND RETIRED FIREFIGHTERS ACROSS THE U.S. AND FOUND THAT

In the fire service there is also a high rate of excessive drinking, which some may use to deal with dark thoughts and feelings.

It’s no wonder that the combination of exposure to gruesome deaths, emotional suppression, sleep deprivation, and alcohol abuse increases a firefighter’s risk for suicide. These difficulties can lead to thoughts, feelings, and behaviors that align with the most widely researched theory on suicide – the “interpersonal theory” – which holds that are three main factors contributing to suicide: acquired capability: a firefighter’s lack of fear of their own death.

THWARTED SENSE OF BELONGING: A FIREFIGHTER’S SENSE THAT THEY ARE SUFFERING ALONE.

PERCEIVED BURDENING: THE BELIEF THAT A FIREFIGHTER IS A BURDEN TO OTHERS.

Given how often firefighters are exposed to death, it's not hard to imagine them having a lack of fear about their own death. Over time, frequent exposure to death can desensitize anyone, causing the idea of dying to become less and less tragic and scary. This is an example of acquired capability.

Firefighters might also feel distant from others. They might want to shield their loved ones from the gruesome details of their job, thereby losing an outlet to express their own fears and sadness. Firefighters may also struggle to connect with those who don’t work in the fire service, people who simply cannot understand what firefighters experience. The unintended, cumulative consequence is social isolation and disconnection. This is an example of thwarted sense of belonging.

Years of traumatic exposure, occupational stress, emotional suppression, and, for some, alcohol abuse can lead to irritability and angry outbursts with family and

friends, problems with relationships at the station, and lashing out at patients in the field. Eventually, firefighters may come to believe they’re doing more harm than good, and that others might be better off if they were no longer alive. This is an example of perceived burdening.

So what can a department do to protect its members and mitigate the risk of suicide?

Importantly, we need more studies on suicide in the fire service. There are far more studies on the general population, military forces and law enforcement agencies than on the fire service. Having said that, departments shouldn’t wait for research before implementing safety protocols.

One starting point is to help members to identify the warning signs of suicidal ideation in themselves and others. Start by training yourself to conduct an internal check-in. Challenge yourself to name and write down the thoughts and emotions you’re experiencing daily. It will also be helpful to watch your behavior for major changes.

• Are you more withdrawn, less social, more isolated than usual?

• Do you ever wish you could go to sleep and not wake up?

• Do you feel you’re a burden to others?

• Do you think no one could understand you, not even your crew or other fire service personnel?

These might be warning signs that it’s time to reach out for help.

A department can train personnel as peer support teams to notice warning signs and triage suicide risk in fellow firefighters. Because we can’t know how others think and feel, we must rely on our observations of behaviors and on what others are willing to tell us. Do you notice any substantial changes in a crew-member’s behavior? Are they withdrawn or quiet? Has their alcohol use increased? Are they isolating, lashing out or irritable?

It’s also useful to read between the lines when a firefighter is making indirect comments about their stressors, such as marriage, parenting, finances, and/or work. Are you hearing concerns from others (e.g., crew, leadership, patients, family) about a member of your team?

Most importantly, if you see something, say something. One of the largest barriers to helping people with suicidal thoughts is the myth that asking about suicide is going to cause it to happen. Years of research with thousands of people across diverse cultures and countries has proven that asking about suicidal thoughts decreases the risk of suicide, while not asking about suicide increases it.

Peer support teams can learn how to ask about suicide by using the Columbia Suicide Severity Scale.. When used appropriately, this tool can dramatically decrease the risk of suicide and increase comfort with asking about it in peer support teams.

Regardless of the approach a department takes, the little research we have indicates that intervention is urgent. It’s time to bring the darkness of suicide out of the shadows. We must talk about the elephant in the room of mental health.

We might never be able to eradicate suicide altogether, but we owe it to our colleagues, our friends and our families to try.

FIRST RESPONDER HELPLINE: Confidential Assistance When You Need It

The NVFC First Responder Helpline, offered through Provident, provides PTSD and mental health services to every NVFC member and their household family.

Find 24/7, confidential counseling, resources, and referrals to assistance for a range of issues, including:

• Stress management

• Depression

• Family conflict

• Anxiety

• Relationships

• Financial or legal concerns

• Substance misuse

• Grief or loss

• Problem gambling

• Child or elder care

Follow these steps to access the NVFC First Responder Helpline:

If you are an NVFC member, login to the members only web site and look under membership benefits to find the number.

If you are not an NVFC member, join for just $21 at www.nvfc.org/join to access the First Responder Helpline benefit.

NVFC members and their household families can call the First Responder Helpline to speak with master’s level clinicians with an average of five years of experience specially trained in assisting and supporting first responder groups. Up to five coaching sessions are included.

In addition, consultations and referrals are available for everyday concerns including childcare, eldercare, adoption research, a 30-minute legal consultation, and referrals to consultants to assist with financial concerns.

NVFC First Responder Helpline is brought to you by:

Thank you to our supporters!

Photo courtesy of Lauralee Veitch

TUNING OUT Pain

Pain and the interpretation of pain is one of the most complicated conditions the human body can go through. Whether you suffer from an acute injury or are fighting the battle against chronic pain, you have likely been told that your options are mostly medicinal.

While OTC pain therapeutics are often helpful in the short term, there are alternative therapies that might provide a new approach to pain management – including one that may surprise you.

MUSICAL INTERVENTION

Music has been shown to provide many benefits, including the release of dopamine from your brain. Known as “the happy chemical”, dopamine has been found by researchers to

CAN MUSIC HELP EASE YOUR PAIN?

be actually in short supply in those experiencing chronic pain.

We often listen to calming music when we are feeling overwhelmed or upset. Think about the types of music you listen to when you are driving to work and compare them to what you might listen to when you are on the way home. They may be different for a reason.

Specially-trained therapists have learned to use music to help alleviate pain in both inpatient and outpatient settings. According to a 2016 metaanalysis by Trusted Source of over 90 studies, music was able to help people manage both acute and chronic pain better than medication alone. And that’s music to anybody’s ears.

Did you know?

HYPERALGESIA is a symptom that affects how a person feels pain. When you have hyperalgesia, you feel pain in situations where perceived pain is normal, but the level of pain is severe or excessive.

A FLASHBULB MEMORY is a detailed and overwhelmingly vivid “snapshot” of an event or emotionally charged memory. Pain is no exception.

ALLODYNIA is what happens when you can feel pain from the clothing that touches your body. While this is not everyone’s experience with pain, allodynia happens when your nervous system misinterprets common touch signals for pain.

VISCERAL PAIN is often described as organ pain. Those who have severe menstrual cramps, gallstones or (heaven forbid) kidney stones know this pain all too well.

MUSCULAR PAIN is the type of pain that commonly results from an injury. Think: torn muscles, fractures, or strains.

CHECK OUT OUR PLAYLIST

While some people may find classical or cool jazz to be the most soothing sounds, we suggest our Tuning Out Pain playlist available on Spotify!

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

I’M ALWAYS STRIVING TO BE AS HEALTHY AS I CAN BE. SHOULD I BE TAKING A MULTIVITAMIN DAILY?

Before I say yes or no, let’s talk about vitamins and minerals. No vitamins (except for vitamin D) are made or synthesized in the human body, so they must be added through the diet. There are two types of vitamins: water soluble and fat soluble.

Water soluble means that if the body has enough of that vitamin, the excess is excreted in the urine – often making the urine bright yellow. These vitamins include vitamin C and the eight B vitamins.

Fat soluble means that if the body has enough of the vitamin, the excess is stored in the liver and fat of the body. Over time, these fat soluble vitamins can cause adverse effects depending on the vitamin. Fat soluble vitamins include vitamins A, D, E, and K. These are the ones to pay attention to because of the potential for overdose.

Minerals come from rocks, soil, or water and are brought into the body indirectly from what an animal has eaten, from the soil a plant is grown in, or through the environment. As with vitamins, there are two categories: major and trace. Neither category is superior to the other, major just means there is more of that mineral found in the body.

All this being said, if one eats a balanced diet, there is no need to take a multivitamin. If you are taking a multivitamin, watch your urine color – the brighter the yellow, the more money you spent is being flushed down the toilet.

WHAT DO I SAY TO A FELLOW FIREFIGHTER WHO HAS JUST BEEN DIAGNOSED WITH CANCER?

This can be difficult for anyone but especially hard for those who take care of others in whom feelings of helplessness are common. Because some individuals do not want to talk about their personal health, wait for them to reveal the diagnosis. This will help gauge how receptive they are to talking about it. Go from there.

Remember that there is nothing you can do about the cancer but you can offer support to the individual and that support should be consistent. Asking “What can I do to support you?”, and “What help can I give you?” may get the conversation started but some people won’t know the answer to those questions.

Offering specific examples such as “Can I drive you to your treatment appointment?”, “Would it help if I mowed your lawn?”, or “Could I pick up your prescriptions?” may help.

I AM FEMALE AND HAVE BEEN A CAREER FIREFIGHTER NOW FOR 18 YEARS. FOR ABOUT FIVE YEARS, BLOODWORK HAS SHOWN MY TESTOSTERONE TO BE CONSISTENTLY BELOW NORMAL. MY DOCTOR PRESCRIBED TESTOSTERONE CREAM WHICH BROUGHT MY LEVELS UP SLIGHTLY, BUT THEN THEY CAME CRASHING BACK DOWN ONCE I WENT OFF THE CREAM. JUST WONDERING IF YOU HAVE OTHER SUGGESTIONS? I HAVE NO SEX DRIVE, MY MUSCLES ARE DETERIORATING, AND I’D REALLY LIKE TO SORT THIS OUT.

Symptoms of low testosterone (low T) are many and those you describe do fit the diagnosis. Some people are surprised to learn that testosterone is a vital hormone not only for males but for females as well, so I commend your doctor for checking your levels. Hormones work hand in hand and even the slightest change in one can produce symptoms no one wants.

Once a hormone is found to be low, the question should be “Why?” so I would go back to your doctor to check other hormone levels and further testing if warranted. Once a hormone is known to be deficient, hormone replacement is in order. Unless an underlying cause can be found and treated, this replacement therapy would be considered indefinite so the replacement hormone should not be taken “as needed.”

Hormones work in concert with each other so taking a replacement on a regular basis keeps the others from getting out of line. It is a fine balance.

VIRGINIA LOEWENSTINE MD

In the case of testosterone replacement therapy, there are three ways to provide the replacement, all with pros and cons. Creams can be used but the hormone in the cream does not last long in the body so it has to be applied often. Because it is on the skin, anyone – particularly children – who comes in contact with the area where you’ve applied the cream can potentially have the testosterone enter their body.

Injections are a common method and can work well; however, these are self-administered and have to be given every few weeks. Oftentimes the symptoms of low T will appear before the next injection is due.

A third option is inserted bioidentical hormone pellets. These are the size of a grain of rice and are inserted as a doctor’s office procedure using local anesthesia. Symptomatic relief is usually seen in 48 to 72 hours and lasts three to six months, depending on your body’s metabolism of testosterone. Worth looking into!

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

SLOW COOKER STICKY RIBS WITH CREAMY COLESLAW

Despite a smoker being one of the best ways to serve up a fresh batch of fall-off-the-bone ribs, your firehouse probably doesn’t have the time or equipment to commit to this adventure. America’s favorite kitchen appliance, the slow cooker, saves the

day again. Set it and forget it rings true for this low-maintenance appliance. And your ribs won’t know the difference! This recipe allows for the use of either your grandmother’s special BBQ sauce or a store-bought bottle - your choice.

INGREDIENTS DIRECTIONS

SLOW COOKER STICKY RIBS

A rack of ribs

A store-bought dry rub*

½ cup of apple cider

½ cup of your favorite broth or water

¼ cup of honey (optional but recommended)

1 cup of BBQ sauce

1. Cut your ribs into small sections of 3 to 4 ribs.

2. Take the time to remove the membrane (the semi-opaque layer of tissue that runs along the bone side of the rib rack).

3. Coat your ribs in the dry rub* and place in the slow cooker with the rest of the combined ingredients.

4. Cook your ribs for four hours on high or eight hours on low.

5. When they’re done, remove them from the slow cooker, place them on a cooking sheet and brush with more BBQ sauce until they are evenly coated.

6. Place in the oven on high broil for five minutes to crisp them up a touch.

* Instead of a store-bought dry rub, you can always go with the traditional salt, pepper, paprika, onion powder, and garlic combo.

CREAMY COLESLAW

1 package of coleslaw salad mix

¾ cup of mayonnaise

1 to 2 tablespoons of sugar

2 tablespoons of your favorite vinegar

1 teaspoon of pepper

1 teaspoon of salt

Mix all the ingredients together and enjoy!

NOTE:

Make sure to store this in your fridge as it contains mayo. Double the recipe for a larger crowd.

Custom health test for Fire Fighters

To take control of what your body needs to live healthier longer, you need to measure what’s going on inside. InsideTracker analyzes biomarkers and provides a plan to fight your symptoms before the alarms sound.

Save 30% when you use ID.me at checkout

Test up to 48 biomarkers related to heart health, cognition, longevity, and more with the Ultimate Plan. 10% of the sale price will be donated to the National Fallen Firefighters Association