DEVIL’S PLAYBOOK FALLEN FIREFIGHTER FOUNDATIONS UNITE IS YOUR GIVE-A-DAMN BUTTON BROKEN?
The Engine Mind Yellow FeverWhen Firefighting Meets Banana Ball
LISTEN UPA PEEK BEHIND THE MIC
A LETTER FROM THE PUBLISHER
As we reach the halfway mark of the year, it's a good time to pause and reflect. Are your actions aligning with your core values? Are your goals still in sight? In this issue, we're shining a light on two crucial organizations that often go unnoticed until a crisis occurs: the Canadian Fallen Firefighters Foundation and the National Fallen Firefighters Foundation.
While firefighters dedicate their lives to others, it’s easy to forget these organizations exist to support not us but our families when we’re no longer here. From scholarships for children to crucial support during their darkest days, these foundations are lifelines for those left behind. Yet, they rely on donations, and it’s our responsibility to ensure their survival.
If your department or crew can contribute just a dollar or five per paycheck, it will help sustain these vital resources that ensure our families are cared for when we can no longer protect them ourselves. Let’s not wait until it’s too late — let’s make supporting these foundations a priority, both now and in the future. Stay safe, stay strong, and stay connected this
Kory Pearn
PUBLISHER / EDITOR-IN-CHIEF
We’re on the lookout for firefighters who are leading the charge in health and wellness— leaders who show up every day to inspire others and make a positive impact.
Our CRACKYL Ambassadors aren’t just members of a program—they are the heart of a movement, and we want them to help us reshape the narrative around firefighter wellness.
This isn’t about changing anything you’re doing. It’s about amplifying what’s already working. No extra work, no gimmicks.
Join us by nominating yourself or others who are making a difference.
Want to know more? Get in touch: ambassador@crackylbusinessmedia.com
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DR. KRISTEN WHELDON, DR. BURTON CLARK
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IS YOUR GIVE-A-DAMN BUTTON
By Derrick Edwards, Ph.D., LPC-MHSP, NCC
WHEN BURNOUT SUCKS YOUR TANK DRY, HERE’S HOW TO REFILL IT WITHOUT SCRAPPING THE WHOLE RIG
Responding to emergencies day after day and year after year takes a noticeable toll on even the most resilient among us. Over time, the accumulation of stress responses really adds up. For some, it feels like a sense of chronic overwhelm, but for others, it feels like nothing at all.
THE ABSENCE OF FEELING DOESN’T FEEL GOOD, IT DOESN’T FEEL BAD, IT JUST ... DOESN’T FEEL.
I’ve grown to lovingly refer to this emotional absence as a broken “give-a-damn button.” It’s a type of numbness that is ever-expanding and all-consuming. It starts while running calls, then slowly occurs while on shift, and if left unchecked, it will dominate most aspects of life.
BUT WHAT IS THIS GIVE-A-DAMN BUTTON IN THE FIRST PLACE?
Broadly, this button represents our emotional experience in the world. From some of the most profoundly pleasurable times in our lives to the darkest valleys of hell that we’ve walked through, our give-a-damn button tells us what matters. It flavors our experiences, reminding us what is real and who we are.
As humans, we were not meant to be numb. But many of our lives resemble that of a lobotomized patient from the 1950s.
Notably, workers who consistently engage in human-centered, highstress environments were among the most vulnerable to this budding phenomenon known as burnout.
At the most basic level, burnout begins with stress, and unless you’ve been living under a rock (or in complete denial), responders certainly deal with a fair amount of stress. Let’s take the number of calls for service per year as an example. Your department likely ran more calls last year than the year prior. Equally as likely, your department is on track to run more calls this year than last.
Understanding this essential button starts with the psychologist Dr. Christina Maslach, who in the 1970s, began to describe a common theme within stressful occupations. Maslach, among others, noticed that professions seemed to fundamentally change those working in them.
This cycle of ever-increasing calls shows no sign of slowing, but it’s not the only problem we’re facing.
The breadth of the calls we run is also evolving. It’s true, we are receiving more non-emergent calls for service than we ever could have imagined. However, there is a dark side to our increased call volume.
OUR CURRENT CADRE OF EMERGENCY RESPONDERS WILL RUN MORE TRAUMATIC CALLS THAN PREVIOUS GENERATIONS.
Most alarming of these includes what seems to be a never-ending growth of child and adolescent suicide. Compound these mentally taxing events with an ever-increasing stream of calls for service, and we can no longer avoid the need for all of us to take care of ourselves.
You might be thinking, “Is stress the enemy?” And should the goal of a mental-wellness program be to “destress, your life?” And while you’re not completely wrong, I don’t see a way we could feasibly remove stress from emergency response.
Fortunately, responders historically do a good job of coping with stress. They tend to have a strong internal sense of personal accomplishment, and historically see themselves as embedded within a community of other responders, both of which help to belay the effects of prolonged stress.
But by far the most commonly used coping skill known to responders from north to south and east to west is the use of humor (always clean and appropriate humor – yeah, right).
HUMOR AS A COPING MECHANISM ALLOWS A PSYCHOLOGICAL DISTANCE FROM THE REALITIES OF THE JOB.
Psychologically speaking, this is called objectification. Firefighterly speaking,
things are much easier to deal with than people. And herein lies the problem. If left unchecked, we forget to rehumanize the ones we care about.
Maslach laid out a clear path towards the progression of burnout. Stress that remains after attempts to cope results in strain, and over time the chronic experience of strain results in burnout.
So, while stress is a major contributor to a broken give-a-damn button, the real enemy is burnout.
THE THREE COMPONENTS OF BURNOUT ARE:
• emotional exhaustion
• cynicism
• a diminished sense of personal accomplishment
Emotional exhaustion leaves you feeling just like it sounds … exhausted. It can be challenging to function throughout the day without the desire to consume copious amounts of caffeine or other stimulants.
Cynicism prompts you to begin questioning the presence of goodness in the world. Witnessing human tragedy can start to create a pessimistic outlook. Cynicism pairs well with a cutting level of sarcasm and can shut down anything or anyone who gets in the way.
A diminished sense of personal accomplishment causes one to question the basic validity of life or the job. Simply stated: What’s the point?
THIS THREE-PRONGED ATTACK OF BURNOUT IS MORE DANGEROUS THAN ANY FLAMING DRAGON YOU MAY HAVE BATTLED AT THE END OF A HOSELINE.
Burnout, if left unchecked, will leave a tornado-like path of destruction in every domain of your life, including your work, personal wellness, social connections, and family.
So, how do we fight this enemy and fix our give-a-damn button? It starts with recognizing where you are in the cycle.
In my clinical practice, I frequently discuss the burnout-o-meter. Think of this like a fuel gauge on the apparatus. All of us are somewhere between completely burned out and completely full.
KNOWING WHERE YOU ARE ON THE BURNOUT-O-METER CAN ENABLE YOU TO MAKE A MEANINGFUL DIFFERENCE IN YOUR OWN LIFE AND THE LIVES OF
YOUR FAMILY.
However, it does not mean you have to hang up your gear. When the fuel gauge of your apparatus begins to dip, your department doesn’t run it until it’s empty, and buy a new one. Simply go to the pumps.
When the burnout-o-meter starts to rise, it’s time to intervene. Talk with someone you trust about any changes they’ve seen in you since becoming an emergency responder. Identify some key areas in your life that remind you of the goodness that is present in the world. If needed, seek professional help from a clinician who understands the world of emergency responders.
THE MOST IMPORTANT MESSAGE ABOUT BURNOUT IS TO REMEMBER YOU ARE NOT BROKEN.
The World Health Organization lists burnout as an occupational phenomenon, not a psychological disorder. Don’t let burnout take away your give a damn.
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The Engine Mind
By Christopher Cruz, Philosopher Field
Guide for Mind Maintenance
HERE’S HOW TO MAINTAIN YOUR MIND AS YOU WOULD YOUR RIGS TO GET OPTIMUM PERFORMANCE WHEN IT COUNTS
The fire rig is the single most expensive piece of equipment in any department. It undergoes regular preventative maintenance, is meticulously cared for, and has mandatory daily inspections. Every operational assignment depends on the fire apparatus being equipped with everything needed for calls, and everything being in top working order.
But as critical as the rigs are, the most important piece of equipment isn’t parked in the bay – it’s the firefighters themselves. And just as an engine powers an apparatus, every firefighter is driven by the most complex engine to have ever existed – the human mind.
Fire departments spare no expense to ensure the rigs are operational. Yet how often do we extend the same level of care to the minds of those on board?
HERE IS A QUICK FIELD MANUAL FOR MAINTAINING YOUR MENTAL ENGINE. THERE ARE THREE CRITICAL COMPONENTS YOU NEED TO UNDERSTAND:
Input
The fuel Output
The performance and efficiency
Maintenance
Preventing burnout and breakdowns
By understanding and putting these components into practice, you can ensure the most important piece of equipment, the one between your ears, keeps running strong shift after shift.
Input: Fueling the Engine Mind
Just as a fire apparatus needs to stay fueled, the mind requires high-quality inputs to perform at its best. This means acquiring new skills through experience and learning new information. Training and reviewing tactics act as premium-grade fuel that keeps the mind sharp in highpressure scenarios. Two inputs are under your control that may be even more important for you to consider: self-talk and habits.
If you’re the type of person who encourages yourself by saying, “I got this,” you may be surprised that there is a simple and more effective approach. Instead of telling yourself, “I got this,” ask yourself two key questions.
Ask yourself if you can do this. If the answer is no, move on to something else. If the answer is yes, ask yourself how you will do it.
Use your answer to create actionable steps by listing specific ways to achieve your goal. This type of self-
questioning prompts you to reflect on your goals and the reasons for pursuing them. It also creates a sense of autonomy, making you more likely to follow through on your goals.
This simple change in self-talk encourages you to explore the underlying reasons for pursuing a goal instead of only feeling the pressure to achieve it. Use this reflective, question-based approach to create a greater sense of self-confidence.
HABITS FOCUS ON SYSTEMS, NOT JUST GOALS
Goals are achieved through consistent daily habits, which over time will create effective systems. James Clear, author of Atomic Habits, emphasizes the importance of systems over results. Once you’ve broken your goal down into actionable steps, repeat those habits daily to create a system. The most important part is to stay consistent. Consistency creates success.
Systems are the unconscious outputs that either help you or hold you back from achieving your goals. When we fail, it’s often because our systems and daily habits are out of line with our goals.
Combining the two reflective questions with supportive habits and systems creates a process that both guides and motivates. The quality of your input directly impacts your output. It’s essential to keep our minds fueled with the right inputs to build supportive systems that help us achieve our goals.
Output: Performance and Efficiency
An engine is measured by its performance and efficiency. The same is true of the mind. For firefighters, output takes the form of quick decision-making, situational awareness, and calm, focused action.
The pressures of the job demand that our mental performance be both sharp and efficient. Just as an engine must deliver power without wasting fuel, the mind must produce results without burning excess mental energy. This may involve staying calm and navigating chaotic scenes, anticipating the needs of your team, and performing at your best in some of the most challenging conditions.
Efficiency isn’t only about speed; it’s about sustainability. A mind that’s overloaded with stress and distractions will not perform as well as one with clarity and focus.
Nature is full of natural cycles. The change from day to night and the changing of the seasons are some of the most noticeable. The body’s natural 24-hour cycle, known as the circadian rhythm, is one with which we are most familiar.
A more unfamiliar cycle, but no less important, is the ultradian rhythm. Ultradian rhythms are biological cycles that are shorter than circadian rhythms and occur multiple times within a 24-hour period. Our bodies
have naturally occurring work cycles and prefer to work in 90- to 120-minute ultradian cycles, where energy naturally rises and dips.
Signs of reaching the end of an ultradian rhythm are the signs we typically ignore – restlessness, yawning, hunger, and difficulty concentrating. These are the check engine lights that warn our bodies that we need to recover. Ignoring these signs can lead to burnout and will drain more of your energy throughout the day.
Any of these signs could be a signal you’re at the end of an ultradian rhythm. Take a moment to pause and consider if you are tired, upset or having difficulty concentrating. If so, take a break. This will help you stay attuned to your mind’s needs and energy levels. When it comes to breaks, remember, it’s the quality of the break that matters more than the length.
Efficiency requires minimizing distractions to focus your energy on the task. Psychology and neuroscience have both exposed that multitasking is a myth and can’t be done. Our brains are most efficient and designed to focus on one thing at a time. We may think we’re working on multiple cognitive tasks at once but we are only task switching between the two, not simultaneously working on them both. Focusing on one task at a time enhances efficiency and performance.
But what if you’re on a call? How can you prevent multitasking when a citizen walks up to you while you’re listening to radio traffic on a scene? Unfortunately, your options are limited when that happens. But what you can do is stop multitasking your thoughts by training in mindfulness.
Mindfulness is the practice of paying focused, non-judgmental attention to the present moment. Instead of allowing your mind to jump between unrelated thoughts, worries or tasks, train yourself to stay focused on the task that is directly in front of you.
Focusing on the breath is the most common way to reel in wandering attention. Use the feelings of your chest rising and falling and the cool air around your nostrils during the inhale to return your mind to the present moment. Notice when your mind wanders and gently guide it back with the breath.
Another benefit of mindfulness is that it helps us become calmer by making distractions easier to recognize. This increases our ability to work effectively and balances our emotional state. A distracted mind is an unhappy mind. Reducing distractions not only boosts productivity but also improves happiness and focus during the day.
Maintenance: Preventing Breakdowns and Providing Recovery
Even the most reliable engines break down if not regularly maintained. Being aware of your output level helps to identify when maintenance and recovery are needed.
There’s one thing to remember when it comes to maintenance: don’t do more today than you can recover from tomorrow. Allow yourself time for focused, undistracted, and intentional rest.
Engines need cooling systems and minds require rest and recovery. Recognize when you’re running too hot and take steps to cool down. Do whatever is best for you and your needs.
Some of the best ways to take a break to recover are talking to someone about non-work topics, walking, or exercising. The most important thing is to disengage fully. Even a brief reset helps.
Resilience is built by recognizing when it’s time to rest and acting on it before burnout strikes.
Whether it’s the engine that powers our fire rig or the engine of your mind, both depend on three essential components: input, output, and maintenance.
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HOW ONE FORMER CORPUS CHRISTI FIREFIGHTER MADE HER BASEBALL DREAMS COME TO LIFE
YELLOW FEVER
Banana
Ball
Banana Ball Banana When Firefighting Meets
By Leah
Not many entrepreneurs sit down to redesign a sport from the early 1800s. Even less do so intending to add an edgy dose of entertainment, unorthodox antics, and even … dance scenes.
But Jesse Cole, owner and visionary genius behind the independent baseball league and team, The Savannah Bananas, not only envisioned all of the above, but did it with the intention of morphing a beloved
pastime into a sport that brings in a new audience and a renewed love of baseball.
Cole had a vision back in 2015 to re-imagine what the best possible fan experience could be, then do it. He didn't want to settle for how things had been done before. And re-imagine he did.
Six teams now sit within this independent baseball league: Bananas, Party Animals, Texas Tailgaters, Front Office, Prospective Players, and, to our pleasure, the Firefighters.
Sobon, Associate Publisher, CRACKYL Magazine
What is Banana Ball?
Here is the short and dirty so you can get into the swing of things with this fun, entertaining, and very YELLOW league.
Rule 1: Win the inning. Get the point.
Rule 2: Two-hour time limit.
Rule 3: No stepping out.
Rule 4: No. Bunting (thank god).
Rule 5: Batters can steal first.
Rule 6: No walks allowed.
Rule 7: No mound visits allowed.
Rule 8: If a fan catches a foul ball, it’s an out (we're really big fans of this one).
Rule 9: Showdown tie breaker (more on this).
Rule 10: The Banana Ball Challenge Rule.
Rule 11: The Golden Batter Rule.
The amount of banana puns and metaphors is enough to make your head split. And I’m just getting started.
If you were wondering what Banana Ball has to do with firefighters, then sit back and prepare not to be surprised to learn that there are firefighters who do more than just firefighting. In fact, we would be disappointed if you didn’t consider that the head coach for the Firefighters came to the job with a decade of firefighting experience.
Enter Valerie (Val) Perez – #27 for the Firefighters, head coach and former Corpus Christi, Texas, firefighter. Before leaving
her department after a decade of service, Perez spent time transporting back and forth to Georgia to manage her career with the Banana League and her role as a firefighter and wife/ parent back home in Texas. However, on National Firefighter Day, May 4, 2025, Perez signed off for the last time as a firefighter and moved to Savannah, Ga, to head-first slide full-time into a role of head coach for the Firefighters, the third team to be
made in the Banana Ball Organization.
“The move to Georgia has been in two parts due to my kids finishing the school year in Texas. Once they arrive, it will be complete and we all will finally be home,” says Perez.
“I am overwhelmed with excitement as my family and I begin this incredible adventure together!”
DID WE MENTION CHOREOGRAPHED DANCES, A 3-2-2 (THIRD INNING, SECOND BATTER, AND SECOND PITCH) PREPITCH DANCE, KILTS (EASY LADIES), LEGENDARY WALKUPS, EPIC SCORING CELEBRATIONS, AND THE WORLD’S TALLEST HITTER AND PITCHER?
Banana Ball
LIFESTYLE
PEREZ ISN’T A ONE-TRICK PONY. SHE PLAYED FOR THE TEAM USA WOMEN’S BASEBALL LEAGUE IN THE WORLD CUP BEFORE JOINING THE BANANA LEAGUE. SHE ALSO PLAYED COLLEGE BASEBALL AND SOFTBALL.
"Couldn't be more excited to have Val back as the head coach of the Firefighters,” says Cole. “She is a tremendous leader and has gained so much respect from the players. She truly understands what it means to be a firefighter. We couldn't ask for a better leader to represent and honor firefighters all over the country."
responsibility fell onto my wife's shoulders. But luckily, she was like, 'let’s figure it out and see how it goes,'" Perez says.
about the fire side of things. And not only the players, but the staff as well.”
She continues, “When I went to Bananaland and met Jesse and his wife, they were both incredible; everybody from top to bottom was very family-oriented.
The Banana League discovered her via social media. After some trips down to Georgia, some conversations (and an admission about her lack of dancing talent), she gave the tryouts a chance. She ended up meeting some cool people when she did the tryout, one being Berry Aldridge, a recruiter for the league. They all jived, a complete with dance around the I spoke to
After agreeing to not only be part of the Banana League but also the head coach of the brand-new team at the time, the Firefighters, Perez began the journey of managing two busy lifestyles and careers, and her role as a wife and mom to three kids.
BUT LIFE-WORK BALANCE ISN’T EASY. NOR IS IT EASY FOR A TEAM OF BOTH PROFESSIONAL PLAYERS AND FIREFIGHTERS TO REPRESENT SUCH A VAST BODY OF FIRST RESPONDERS IN SPORT.
It was like a dreamland where you wonder where you are going to see true colors, and then something happens that reveals those true colors — and they’re still great! The culture they've been able to capture and keep is amazing. It’s very special, and my wife was able to experience it as well. It’s something worth potentially uprooting your life for.”
Head coach Perez hit the nail on the head when she made her first speech to her team.
It's a lot
“Right off the bat, when I met the whole team, after the welcome speech and what it means to don whatever uniform you are in that day (be it bunker gear or not), I correlated the importance of that image and set the tone. I said this means something to a lot of people and not to be a Debbie Downer, but it’s not a joke.
“It’s real life, and when you're playing on a team that represents them, remember that. We talked about 9/11, our LODD every year, and we made sure to talk about that history right out of the gate. All of the team members who were not firefighters were super dialed in and very respectful from day one
Advice for other firefighters who are trying to balance life with interests, and maybe even transition from one career to another?
“When my wife and I were trying to figure out our dynamics, such as when I’m gone, we still needed to coordinate 100% of the time. The year before Bananaball was my first year on the national team, so I played a couple of different tournaments a year where I needed to travel, along with camps and different things within baseball, so we got a little taste of how to figure it all out when I’m gone.
“Ever since we met, I have been a firefighter with a 24 on and 48 off schedule. We've learned as a couple and from our kids’ relationships with us how to balance life. It’s ever-evolving.”
WHAT DO HER KIDS HAVE TO SAY?
“When my daughter saw me on my TikTok for the first time, she was like, ‘Oh my god!’ But I’m just mom to them. The one who says to go clean your room, let’s go do this and that. But then they see me with other people, recognize those other people, connect the dots, and think it’s cool. But truly, at the end of the day, I’m just mom. But also, they think my teammates hung the moon.”
She explains that playing as a mother is so different than before. Everything she does now keeps her kids in consideration. She wants her kids to see all of her commitments as hard work and dedication to what’s essential to
Perez, starting with her family, and ending with Bananaland.
“The nights we have at home together are so much sweeter these days. Although they don't happen as often as we'd like, it gives us a chance to take a breath and relish in the moments where life slows down.
These nights, I am reminded just how lucky I am. Regardless of what I'm doing, whether it's playing for Team USA or coaching the Firefighters, I know that it all could come crashing down and I'd still be the luckiest gal in the world because of my wife and kids. And there is so much peace in that."
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THIS LEADERSHIP STYLE IS ALL ABOUT MUTUAL RESPECT, TRUST, COLLABORATION, SHARED VALUES, AND OPEN COMMUNICATION
By Tina Bonnett, Ed.D, MS.ECEd., R.ECE., CTIC-Clinical
Relational Leadership Builds Connections
In nearly every fire department, leaders are ranked by their level of training, testing, and years of service. This hierarchical system helps maintain safety for the community and firefighters. Eliminating this chain of command is unlikely to be in anyone’s best interest.
Despite this, both society and the fire service are undergoing changes, and traditional leadership models, which are often administrative, hierarchical, and male-dominated, require some retooling.
Leadership theories now extend beyond the traditional top-to-bottom and bottom-to-top approaches to include more lateral ways of leading. This means that although rank still holds a relevant place at the firehouse, everyone, regardless of their position, can play a leadership role in their work.
RELATIONAL LEADERSHIP IS ONE WAY TO DO THIS.
So, what is relational leadership, and why does it fit well with the fire service? It is founded upon mutual respect, trust, care, collaboration, unified values, and shared governance. A relational approach to leadership also sets the stage for the freedom to think in innovative and unconventional ways and explore new ways of “doing” firefighting.
A relational approach similarly generates an atmosphere of openness, where leaders can be honest, with the understanding that it’s OK to have different perspectives on aspects of work and life that sit outside standardized practices. Simply put, these principles pair well with the work of a firefighter in that they highlight the web of human relationships that is central to working in emergency services.
THIS TYPE OF LEADERSHIP ENCOURAGES REFLECTION ABOUT HOW ACTIONS REVEAL THEMSELVES THROUGH WORDS AND DEEDS.
Think about what words you use when engaging with a community member in distress. Did those words generate or compromise trust and safety? Did the actions you took result in people in need of help and protection feeling respected or disrespected, protected or unprotected?
Did the language and tone you used with colleagues promote or disrupt their confidence and growth as professionals? Did your actions suggest you respect, disrespect, trust or distrust them?
Consider these questions. They invite critical thinking about how leadership impacts not only the current, but also the next generation of fire-service professionals.
A relational approach to leadership also allows each firefighter to not only acknowledge but also learn from mistakes. From a brain science perspective, this is important because when we feel connected and safe with others, we are much more likely to be able to apply the complex technical skills essential to our work.
To bring this to life, think about a person in your department who immediately conjures a vision of a leader for you. Chances are, you see this person as a leader because you feel psychologically safe with them, as they make efforts to form genuine and caring connections. This makes them relational leaders, and perhaps the type of leader you strive to become.
The community views emergency services professionals as capable, competent, and connected, so hold one another accountable to celebrate the relational leadership that lies within each of you.
Some actionable strategies to begin to recognize and practice this relationship-based style of leadership
Use the term “relational leadership” to bring transparency to how connection, collaboration, and trust have always been core to the identity and work of emergency service professionals
Talk intentionally and openly about leadership and shared values that guide your work at the firehouse
Develop a leadership statement within your department, or with your shift, that explicitly captures the leadership capacities and goals of all members, regardless of rank
Include relational leadership as a criterion on performance appraisals
Be willing to sit in a continual state of discovery about your professional identity, and how it relates to who you are becoming as a leader (research suggests that effective leaders recognize their leadership journey is in an ever-changing state)
Intentionally name and celebrate accomplishments that showcase how you connected with the public and your firehouse family, to create security or overcome challenges
Name your discomforts and missteps, and when others do so, respond in ways that demonstrate respect, trust, and a willingness to work collectively to overcome challenges
Connect with new hires before teaching them practical skills; this will foster optimal learning and increased their confidence
Create a culture that disrupts the idea that leadership only exists for particular people, with particular titles
Devil’s Playbook
By Kory Pearn, Publisher, Editor-In-Chief, CRACKYL Magazine
Sneaky, subtle things, if left unchecked, will infiltrate our lives and rob our happiness. Let’s have some fun and dive into a wild thought experiment.
I asked ChatGPT: “If you were the devil, how would you stop a firefighter from being happy?”
The answer wasn’t just thoughtprovoking; it hit uncomfortably close to some of the struggles we face in the fire service.
Even though this is fictional, it really makes you scratch your head. Somewhere along the way, we have become our own worst enemies, and it could ultimately be our fault for letting things get this far. If this is the blueprint to our demise, then we are definitely on the right path to our (un)success.
We are fighting back against cultural deficiencies and self-destruction. I’ve seen it firsthand: Not having time
away from the firehouse will make you rotten from the inside out and erode your happiness. Having our bodies in a constant state of fight mode makes our cortisol levels soar, and when coupled with poor sleep, it's the devil's gateway drug.
Here’s what the devil’s playbook laid out looks like, along with my take on why these sly strategies are worth recognizing and guarding against.
The devil would heap on endless tasks – mandatory overtime, extra duties, unrealistic expectations – until the firefighter feels crushed by the weight of it all. Sound familiar? Burnout isn’t just about long hours; it’s about feeling like you can’t win, no matter how hard you work.
THE ANTIDOTE:
Set boundaries. Advocate for balance when you can, and don’t forget that saying “no” sometimes is an act of self-care, not weakness.
The devil would plant seeds of doubt: “What you’re doing doesn’t even make a difference.” For firefighters who are driven by purpose, this lie can be crushing.
THE ANTIDOTE:
Remember the lives you’ve touched. Even if the world doesn’t throw a parade every time you help someone, you know the impact you’ve made.
Misunderstandings breed frustration and distrust. The devil knows when communication breaks down, teamwork suffers, and so does morale.
THE ANTIDOTE:
Keep communication clear and open. Don’t let small issues grow into big ones. Talk it out.
The devil would whisper in their ear: “Your work doesn’t matter. No one notices. Why bother? We’ll all be dead one day.” Firefighters thrive on purpose, but when their efforts feel ignored or unappreciated, motivation takes a hit.
THE ANTIDOTE:
Celebrate wins, big or small. Whether it’s a pat on the back for a job well done or reflecting on the lives you’ve touched, keep your achievements in perspective – they do matter.
Outside of work, life throws its own punches – family struggles, financial stress, health issues. The devil would turn up the volume on these challenges, overshadowing the sense of purpose that firefighting brings.
THE ANTIDOTE:
Don’t go it alone. Lean on your support systems – your crew, family, friends, or even professional resources. You’re not in this fight by yourself.
Nobody’s perfect, but the devil would have you believe every mistake defines you. Instead of learning and growing, you’d be stuck obsessing over every misstep.
THE ANTIDOTE:
Give yourself grace. Mistakes are a natural part of life and work. Learn, adapt, and move forward. And give that grace to others when they make mistakes.
What’s a little shortcut here or there? The devil knows the guilt that follows when you bend your values just to make life easier. That inner conflict can erode your sense of pride in your work.
THE ANTIDOTE:
Stick to your moral compass. Integrity is what makes you proud to wear the uniform. Don’t let short-term pressures rob you of long-term pride.
Ever find yourself scrolling through social media, comparing your life to someone else’s highlight reel? The devil loves to play the comparison game, making you feel like you’re falling short.
THE ANTIDOTE:
Focus on your own journey. Celebrate your progress and recognize comparison is the thief of joy.
At the end of the day, this devil’s playbook serves as a reminder of how easily negativity can creep in and steal your joy. Firefighting is tough enough without carrying unnecessary burdens like self-doubt, grudges, or perfectionism. Happiness in this profession isn’t about pretending things are easy; it’s about focusing on what matters, protecting your mental and emotional well-being, and leading from within.
Stay vigilant, stay positive, and don’t let the devil (or anything else) dictate your game plan.
The devil thrives on resentment. A firefighter holding onto past grievances – whether it’s with a colleague, a boss, or even a member of the public – is a firefighter whose happiness is poisoned.
THE ANTIDOTE:
Forgive and move on. Holding onto grudges doesn’t hurt the other person, it hurts you. Don’t let negativity fester.
The devil’s goal here is simple: Make firefighting feel like just a job. Strip away the pride, the camaraderie, the sense of calling, until it’s just another grind.
THE ANTIDOTE:
Reconnect with what brought you here in the first place. Whether it’s helping others, the thrill of the job, or the bond with your team, hold onto the values that inspire you.
ENCOURAGE COMPARISON
By Tina Costanza, Digital Editor, CRACKYL Magazine
IF HOMEMADE FOOD REALLY IS HEALTHIER THAN STORE-BOUGHT FOOD, FIREHOUSES EVERYWHERE WOULD BE PACKED WITH FRESHLY BAKED COOKIES (AND MAYBE A FEW LESS VEGETABLES).
We generally know what makes a food “healthy” goes beyond turning on the oven and spooning dough onto a baking sheet – so, if we do it right, is homemade food, whether it’s bread, biryani or a bean casserole, much healthier than store-bought?
What about that “fresh from the oven” cookie compared with its “fresh from the package” counterpart?
Results of several
quality and a lower risk of developing cardiometabolic diseases, such as diabetes and hypertension.
Another study, published in the same journal, found that participants who ate home-cooked meals more than five times per week were more likely to have a more favorable body mass index and percentage of body fat. They also ate more fruits and vegetables, and had higher plasma vitamin C levels, which has been associated with a
Is Homemade Healthier?
But it could – roast the chicken instead, and go easy with the gravy. The point is, when you’re cooking at home, you have more control over what’s on your plate. It’s an opportunity to make meals that are higher in fiber, higher in protein, and lower in sodium, sugar and saturated fat.
To do this, consider focusing on a balanced approach. This means including a protein (think nuts, beans, eggs, dairy, chicken, fish, pork or lean beef) and a plant, such as a fruit or vegetable, with each meal. A whole-grain or high-fiber carb is also great, but first responders often miss the plant or protein.
The protein will help with muscle gain and maintenance, the plant provides you with fiber to maintain a sense of fullness, and antioxidants will help your body recover from a shift.
THE CASE FOR AND AGAINST STORE-BOUGHT MEALS
Now, a reality check: Firefighters don’t live in a world of predictable schedules. A busy shift can mean your fresh produce sits untouched, wilting in the fridge, leaving you scrambling for something quick to eat.
To compound the challenge, “supermarket ready-meals do not have a healthful nutritional profile overall.” That’s the conclusion of one study published in the journal Appetite.
Another study found only one-fifth of supermarket ready-meals were low in fat, saturated fat, salt, and sugar. It’s worth remembering, too, that supermarket ready-meals are
made to be tasty (and therefore, sell), so they often contain high amounts of the tasty stuff: fat, salt, and sugar. But this doesn’t mean you have to avoid all processed foods.
Some frozen and packaged options are essential for first responders, and the good news is, food processing is not necessarily a bad thing.
Many healthy options are considered processed, like yogurt, protein powders, nut butters, pre-cooked grains, and canned beans and legumes. However, keep an eye out for added sugar and sodium, unless you’re using those products, like pretzels for example, as snacks on a burn day.
BALANCING HOMEMADE WITH A BUSY LIFESTYLE
Finding time to make homemade meals is a challenge when you’re busy. But it’s possible. Consider looking for meals you can make in 30 minutes or less, and aim to try one new recipe per month. And if you’re new to cooking, start with the basics.
Consider using a slow cooker where prep is simple and cooking is set it and forget it.
Don’t hesitate to use frozen or canned foods to reduce food waste. Look for lower-sodium canned foods and fruit canned in juice.
MAKE HOMEMADE FOOD HEALTHIER
There are more ways to make homemade food healthier. Here’s a rundown from the American Heart Association:
Stock your kitchen with whole, fresh foods, such as nuts, seeds, beans, fruits, vegetables, canned fish and whole grains
Choose lean proteins like beans, legumes, fish, pork, lean beef, and skinless chicken
Cook using methods that require little to no added fat, such as baking, steaming, boiling, broiling, grilling, roasting, sautéing, and stir-frying
Swap fats that are solid at room temperature (saturated fats), like lard, butter and margarine, for oils like avocado or extra virgin olive oil
Flavor your food with spices and citrus, like lime or lemon juice, instead of salt and sugar
Use low-fat yogurt, skimmed milk, or semi-skimmed milk in dips and sauces instead of cream, sour cream or whole milk
Make small changes over time. For example, choose brown rice over white rice, or a mix of whole wheat and plain flour when you’re baking
Ultimately, the healthiest choice isn’t about homemade versus store-bought. Not all homemade food is healthy, and not all store-bought food is unhealthy.
By combining the control of home-cooked meals with the practicality of nutritious store-bought options, you can create a sustainable approach to eating that fits your lifestyle and supports your performance, both on and off the job.
CHOOSE HARD YOUR
CHOOSING YOUR ‘HARD’ IS A KEY PART OF A PROACTIVE APPROACH TO CANCER PREVENTION
As a healthcare provider dedicated to first responders, one of my greatest passions is taking a proactive approach versus a reactive one to firefighter cancer. Firefighters are at a significantly higher risk of developing cancer due to the toxins, smoke, and hazardous chemicals they’re exposed to daily.
WHILE THIS IS WIDELY KNOWN, ROUTINE ANNUAL PHYSICAL EXAMS AND SELF-EXAMS AREN’T ALWAYS AT THE TOP OF THE PRIORITY LIST FOR MANY FIREFIGHTERS.
According to NFPA’s 2021 Fifth Needs Assessment, of the nearly 2,700 fire departments across the U.S. that responded to their survey, only 10%
have a cancer-screening program, and less than 15% have a behavioral health program with cancer prevention education.
If your department doesn’t provide screenings or education, take the initiative to educate yourself on what signs and symptoms to watch for.
I get it. Your job is demanding, and after a long shift, the last thing on your mind is scheduling a doctor’s appointment, learning about cancer prevention, or conducting a self-exam.
But here’s the hard truth: It’s this very nature of your work that makes proactive health measures even more essential. Waiting for symptoms to appear often means the disease is in an advanced stage, where treatment
is more difficult and outcomes are less positive. Think of it like letting a fire get a big head start before hitting it with water.
EARLY DETECTION THROUGH REGULAR SCREENINGS AND SELF-EXAMS CAN BE THE DIFFERENCE BETWEEN LIFE AND DEATH.
By Dr. Marci Vitale, DNP, FNP-BC, AGACNP-BC, Founder and CEO, VITALExam
CHOOSE YOUR HARD.
It’s hard to be diligent with mundane, routine tasks, like proper gear cleaning after every call.
It’s hard to take the time to perform self-exams.
It’s hard to prioritize sleep, exercise, and healthier eating habits with your hectic schedule.
Think about it: It’s hard to stick to the routine of cancer prevention. But it’s harder to go through chemotherapy, surgeries, or even face the loss of years with your loved ones.
LIFE IS HARD NO MATTER WHAT. WHICH VERSION OF “HARD” WILL YOU CHOOSE?
The cancer risks that firefighters face are unique. Compared with the general population, you’re significantly more
Every day, you’re faced with choices. Some are easy, some are difficult. Life is hard no matter which path you take, but the outcomes can be drastically different depending on the choices you make.
it’s even harder to suffer from cancer caused by toxin exposure because those precautions weren’t taken.
it’s harder to wait until symptoms appear, often when the disease is already advanced.
it’s much harder to manage the long-term effects of chronic inflammation, obesity, and hormone dysregulation that come from neglecting these essentials.
likely to develop certain cancers, such as testicular, skin, prostate, colon, and breast cancer. The reason is clear: firefighters are regularly exposed to carcinogens from burning materials, soot, diesel exhaust, and chemicals at the scene of a fire. Even after the fire is extinguished, the risk remains – contaminants can linger on gear, equipment, and skin.
AND YOU ARE MORE LIKELY THAN THE GENERAL POPULATION TO DIE FROM THAT CANCER ONCE IT IS DIAGNOSED.
Despite the known risks, many firefighters are hesitant to prioritize their own health. Often, you’re the first to recognize the needs of others, yet the last to focus on your own well-being.
That’s where the shift in mindset comes in. Cancer doesn’t wait, and neither should you. Taking steps to monitor your health isn’t just about protecting yourself, it’s about being there for your family, your crew, and your community.
FIVE WAYS
So what choices can you make to protect yourself? It starts with adopting a proactive mindset toward your health.
SCHEDULE
ANNUAL PHYSICALS.
Comprehensive physical exams, particularly those designed for firefighters, can help catch early signs of cancer and other health conditions. These screenings often include blood tests, imaging, and physical assessments tailored to your unique risk factors.
Regular monthly self-exams can help you detect unusual changes in your body that could signal early signs of cancer. For example, male firefighters should check for testicular lumps, and both men and women should monitor for skin changes and breast lumps. Start checking now even if you don’t have any symptoms.
COMMIT TO PROPER GEAR MAINTENANCE.
After each shift, make it a habit to thoroughly clean your gear. Toxins and carcinogens can stick to your equipment and clothing, increasing your risk of exposure long after the fire is out – off gassing is a real threat. Taking time to properly clean and decontaminate your gear reduces this ongoing exposure.
Your diet, exercise, and sleep habits all play a role in your overall health and cancer risk. Aim for balanced meals, regular physical activity, and quality sleep to help reduce inflammation and boost your immune system. Small, consistent changes add up over time.
STAY INFORMED. KNOWLEDGE IS POWER.
You have the power to choose between taking proactive steps to prioritize your health or waiting until it’s too late. You must protect yourself so you can continue to protect others. Your best chance is you, so choose your hard.
Stay up-to-date on cancer risks and preventive measures specific to firefighters. Many resources, including your healthcare provider, can help you stay informed about the latest in cancer prevention and early detection. Another valuable resource is DetecTogether, a non-profit organization that teaches three simple steps for early detection, and whose Response Time Matters campaign is geared towards firefighters.
STRONG MINDS MAKE SAFER FIREGROUNDS
GOOD DECISIONS REQUIRE A MENTALLY FIT FIRE OFFICER, AND THAT REQUIRES UNDERSTANDING AND TRAINING YOUR BRAIN
The quality of command decisions on the fireground is profoundly influenced by the mental readiness of the officer. This readiness extends beyond mere tactics and training.
When a fire officer faces internal chaos— stemming from chronic stress, personal crises, sleep deprivation, or unaddressed mental health issues — their cognitive load is significantly heightened before they even arrive at the scene. This pre-existing strain can impair their ability to think clearly
and make sound decisions under pressure, which can prove to be costly on the fireground. This is a place that demands not only rapid responses but also wellconsidered judgments that require clarity, adaptability, emotional regulation, and the capacity to distinguish critical information from distractions.
DECISION-MAKING
UNDER STRESS, PARTICULARLY IN HIGH-STAKES
ENVIRONMENTS
LIKE
By Frank Viscuso, Retired Deputy Fire Chief, Author, International Speaker
THE FIREGROUND, INVOLVES A COMPLEX INTERPLAY BETWEEN THE BRAIN'S FIGHT-OR-FLIGHT RESPONSE AND EXECUTIVE FUNCTION CAPABILITIES.
When faced with immediate threats, the amygdala, a brain structure processing emotions and fear, becomes highly active, triggering physiological responses for rapid action. This activation increases arousal and narrows focus on immediate survival, often
hindering the executive functions of the prefrontal cortex, such as planning and decision-making.
Consequently, the amygdala's dominance in stressful situations can impair prefrontal cortex functions. This leads to decisions that prioritize short-term survival over long-term strategic considerations.
For officers on the fireground, this dynamic can prove to be a critical component when it comes
to success or failure. Incident commanders, for example, must balance quick situational assessments with strategic planning to ensure both their safety and that of their team. Therefore, understanding how stress affects neural pathways can help incident commanders develop strategies to mitigate its impact.
THESE STRATEGIES CAN INCLUDE TRAINING IN STRESS MANAGEMENT TECHNIQUES OR SIMULATION EXERCISES THAT ENHANCE RESILIENCE UNDER PRESSURE.
By fostering an awareness of these neurological processes, fire service
officers can better navigate the challenges posed by high-stress environments and make more informed decisions that align with operational goals.
Cumulative stress significantly impacts emotional regulation, which is crucial for effective leadership, particularly on the fireground where rapid decisions are required under pressure. A leader's ability to manage stress directly impacts their clarity of thought and decisionmaking. High stress levels can impair cognitive functions and emotional responses, potentially causing misjudgments during critical incidents. Effective emotional regulation enables leaders to maintain
composure, communicate clearly, and execute strategies efficiently, while poor emotional regulation under stress can lead to a lack of clarity, hindering operational effectiveness and jeopardizing safety.
UNCHECKED
STRUGGLES
PERSONAL
CAN SILENTLY SABOTAGE SCENE PERFORMANCE.
Consider a fireground incident commander who is dealing with significant personal stress due to a recent divorce or a sick family member. During a critical structure fire response, the commander may struggle to maintain focus and effectively communicate with the team. As a result,
OPERATIONAL TRAINING IS NOT ENOUGH
Research indicates that prolonged exposure to stress can lead to chronic health issues, including anxiety, depression, and posttraumatic stress disorder, which are exacerbated by inadequate mental preparedness training.
Tactical training is crucial for firefighters as it enhances their decisionmaking skills and prepares them to respond effectively to high-stress situations, ultimately improving safety and operational efficiency. However, today’s fire service leaders must include mental and emotional readiness because high-stress environments can significantly impact
decision-making and performance.
By cultivating resilience and emotional regulation among their teams, leaders and organizations can enhance performance under pressure. This holistic approach not only improves situational awareness but also equips personnel with the psychological tools to navigate the complexities of combat or crisis scenarios effectively. By integrating mental and emotional readiness into tactical training programs, organizations can foster a more adaptable and resilient workforce capable of making sound decisions in life-threatening situations.
vital information regarding the fire's progression may not be recognized or relayed promptly, which can delay tactical decision-making.
In that example, the incident commander's inability to manage his emotional state may not only affect his situational awareness but also create confusion among the crew, ultimately compromising the safety and effectiveness of the overall operation.
THIS SCENARIO HIGHLIGHTS HOW PERSONAL ISSUES CAN MANIFEST IN HIGHSTAKES ENVIRONMENTS, IMPACTING DECISIONMAKING AND OVERALL SCENE MANAGEMENT.
To support mental fitness, various tools and routines are essential, including sleep hygiene practices, peer support systems, access to therapy, and established healthy boundaries. Sleep hygiene involves maintaining a consistent sleep schedule and creating a restful environment, which is crucial for cognitive function and emotional regulation. Peer support fosters a culture of openness where officers can share experiences and challenges without stigma, enhancing resilience.
Access to professional therapy provides officers with coping strategies for stress and trauma
encountered in their roles. Additionally, setting clear boundaries between work and personal life helps prevent burnout and promotes overall wellbeing. These combined efforts contribute to a healthier workplace culture that prioritizes mental health.
Being physically fit and tactically prepared is obviously essential for a fire service officer, but it's time to focus on mental preparation. This begins with self-care.
If we want to perform at the highest mental capacity, we need to take care of ourselves.
BORDER-BENDING EFFORTS TO
HELP FIREFIGHTER
By Rick Markley, Executive Editor, CRACKYL Magazine
Is it even possible to get a Canadian and an American in the same meeting for more than an hour without the terms “tariff” and “51st state” coming up?
It is. At least it is when the topic eclipses trade relations and annexations.
WHEN THE SHARED MISSION IS SO BIG, COOPERATION ISN’T JUST NICE, IT’S NECESSARY.
Helping the families of fallen firefighters and
preventing line-of-duty deaths and injuries is just such a mission. And on each side of the U.S.-Canadian border sits two organizations doing just that.
Leading the Canadian Fallen Firefighters Foundation is David Sheen. He’s been with the CFFF for about 22 years. Sheen started out as a Toronto firefighter, moved up to become the department’s public information officer and eventually a division chief. He later became the emergency management
FAMILIES
coordinator for Ajax, Ontario. He was invited to join the CFFF board when the group first began. He became its secretary and has been serving as president for the past seven years.
Victor Stagnaro started volunteering as the National Fallen Firefighters Foundation’s incident commander for the memorial weekend in the late 1990s. He assisted the NFFF in New York after the 9/11 attacks. Then he stepped back from the NFFF until about 2010
when then-director Ron Siarnicki asked him to become an employee and head up the NFFF’s line-of-duty deaths prevention programs. He stepped up to managing director and eventually was hired as CEO in 2023 when Siarnicki retired.
Like Sheen, Stagnaro came up through the fire ranks, spending 25 years at Prince George’s County Fire Department in Maryland. And like Sheen, Stagnaro also served as his department’s public information officer.
To be sure, the two organizations and their leaders have a lot in common. Their missions and much of their approach to achieving that mission align. And the groups certainly have their differences. Yet beyond their age, staffing, and funding differences, one thing was startling when I asked both men what surprised them most about leading their respective groups.
BOTH SPOKE ABOUT THE UNFATHOMABLE RESILIENCE OF THE FAMILIES, THE LODD SURVIVORS. THEN, THEY DIVERGED.
“It’s being around some of the best people on the planet, the people who are really focused on trying to prevent line-of-duty deaths and injuries, their commitment,” Stagnaro said. “I can call any fire department in the country and the answer is going to be ‘yes’ before they even know what the question is. We take that as stewardship. We need to be very cautious about how we utilize that level of power and influence.”
And for Sheen? “My biggest surprise probably has been the lack of awareness or
participation from a lot of firefighters for, even both foundations,” Sheen said. “I don't want to speak for Victor, but I know certainly, each year we get new surprises of firefighter organizations or groups that aren’t even aware that we exist.”
That lack of awareness is felt across the organization. Don’t believe me? Check out Riding for a Cause Celtic Style on page 45.
Again, the common mission and shared struggles make working across the border a no-brainer.
“They say that imitation is the most sincere form of flattery,” Sheen said. “We're going down that exact same path. So, why not learn from one another? We have an ambassador from the NFFF to the CFFF and an ambassador from the CFFF to the NFFF. So there is a
really close tie between the two organizations.”
SO BEYOND ATTENDING
ONE ANOTHER’S EVENTS AND MEETING UP AT CONFERENCES, WHAT DOES THIS COOPERATION ACTUALLY LOOK LIKE? THE BOOTS ON THE GROUND STUFF?
“NFFF does a fantastic job, as Victor’s already alluded to, of harnessing volunteers to make all of their memorial weekend a reality,” Sheen said. “And for us, we finally got there last year where after a few years of talking to Victor’s people, their volunteers, getting those behind-thescenes looks. They helped draw that blueprint for how to better harness the volunteer component into our weekend.”
And for those who’ve never attended a memorial weekend in either country, they are overflowing with grief, pain, remembering, healing, and more pain. They are both emotionally vital and rough. Sheen and Stagnaro do this year after year, not just for one line-of-duty death, but for all of them.
BUY A FALLEN FIREFIGHTER A DRINK
For groups like the NFFF and CFFF, funding will always be an issue. In times of financial uncertainty, such as recessions, inflation, economic unrest, private and corporate donors are more likely to pull back some or all of their gift giving. This is compounded for the NFFF by uncertainty surrounding federal funding. So, yeah, funding keeps these groups up at night.
You can help and it doesn’t have to be a huge gift — although they do welcome those. For the price of a drink — coffee, beer, whatever — per day or per week or even per month, you can help these groups fund their programs.
Look at it this way. For $5 per week, you can buy a fallen firefighter a beer. Then when you are out, toast to the memory knowing you took action to help prevent firefighter deaths.
SCAN THESE QR CODES TO LEARN MORE ABOUT HOW TO DONATE. NFFF
CFFF
CFFF MEMORIAL CEREMONY, 2024 PHOTO BY MATTA PHOTOGRAPHY
LIFESTYLE
From the outside, that looks like a heavy lift.
“For me, it's very rewarding. I don't feel it as a burden,” Stagnaro said. “I'm moved by the families and the work that we do. The valuable comments we get is a reminder of how impactful it is that I get to lead an organization that’s responsible to honor every fallen firefighter and support their families. So, to me, it’s a privilege to be able to do it.”
Stagnaro cited a recent conversation he had with the family of a fallen firefighter whose son didn’t want to attend the kids camp, but went anyway. The son had been struggling with the loss. The mother told him her son came home from camp with a bounce in his step and started playing with his friends again.
“SHE LOOKED ME IN THE EYES AND SAID, ‘I GOT MY SON BACK.’”
Sheen, likewise, channels that pain into purpose.
“It's interesting. Obviously everybody handles their emotional load differently, and it can be a challenge,” Sheen said. “When you see the difference that the work you’re doing in honoring fallen firefighters makes to the families, that in itself, is such a reward that it lifts that emotional burden off of you because you know that your work is vitally important and so worthwhile.”
Both said they lean heavily on their wives and families for support. It keeps them
grounded, they each said. And for Sheen, that gives him the courage and freedom to fully express what he’s feeling in the moment.
“I wear my emotions on my sleeve,” Sheen said. “When I speak at the memorial ceremony every year, I always get choked up; it affects me that deeply — seeing the families and seeing their grief and their dealing with it. But my wife grounds me incredibly and always reminds me of an interview that Gen. Norman Schwarzkopf did with, I think it was Barbara Walters, where he started to cry and Barbara Walters asked if he would be embarrassed that his troops would see him crying on TV. He said, ‘I don't trust a man who can’t cry.’”
And remember, both men came up through the fire service; neither was blindly thrown into the grief cauldron unprepared. In fact, in both their capacities as public information officers, each had a hand in organizing memorial services and events for their departments.
Where we are and how we got here is only part of the story. Where we are going is equally, if not more, important. And Stagnaro and Sheen have visions for what they hope their groups will look like in the coming decade.
In addition to growing their existing programs, Stagnaro sees the NFFF moving into new areas.
“I’d love to see more research on grief,” Stagnaro said. “That would educate
AT A GLANCE: WHAT THEY OFFER
The cornerstone of both organizations is their annual memorial honoring firefighters who died in the line of duty during the past year. Yet both organizations have programs designed to prevent LODDs and continue to support those families that have experienced one.
Having a nearly 10-year head start over the CFFF in planning programs and funding them, the NFFF understandably has a much longer list of offerings. Here’s a highlight of a few of them.
Since 2012, the CFFF has helped spouses and children of fallen firefighters pay for higher education. The program was started by their long-time treasurer Doug Lock, who died just after the first award was given. The CFFF also operates two other scholarship programs.
The NFFF has five scholarship programs and has awarded nearly $7 million to 1,709 scholarships since the program’s inception in 1997.
The CFFF offers families a one-time $2,000 benefit to cover funeral or other final expenses that may not be covered by workers compensation or other agency benefits.
The NFFF helps families navigate the matrix of federal and state benefits a fallen firefighter’s survivors may be entitled to collect.
In addition to the final expense benefit, the CFFF works with Public Safety Canada, which administers the Memorial Grant Program for First Responders. Beneficiaries can receive a one-time $300,000 benefit meant to recognize the service and sacrifice of the fallen firefighter.
The NFFF operates the Hal Bruno Camp for Kids, a retreat to help both children and family members cope with grief through activities and professional counseling.
EDUCATION & PREVENTION
The NFFF created the First Responder Center for Excellence to provide injury and illness prevention and education tools to all first responders.
us as to how we better support our families, but it also has a ripple effect across the world — how to better support people that are grieving.
"WE AS A COUNTRY DON’T MANAGE GRIEF VERY WELL; WE DON’T HANDLE DEATH VERY WELL. THERE’S A LOT TO BE LEARNED THERE.
“My vision would be that we’re the ones offering grants to reduce line-of-duty deaths. That would be my ideal world in the next 10 years.”
“I look at both foundations on parallel paths,” Sheen said. “NFFF had a 10-year head start on us. So, I find through the relationship with Victor, with his board of directors, that what we’re experiencing at this stage in our existence is what they were experiencing 10 years ago. That’s why it’s so important to us to be able to get some insights, because it helps you steer your way through those things. So, 10 years from now, I hope I see the CFFF where I feel the NFFF is right now.”
Meaningful collaboration across both organizations will be even more important over the coming decade in
large part because of the elephant in the room. That elephant is of course the F-word. No, not that F-word, rather, “funding.”
“Yeah, down the line there’s a real opportunity for us to combine forces,” Stagnaro said. “How can both organizations be supporting the funding to do the research that’s needed to be able to expand our programs appropriately so that we’ve got the best data to do the work to help support the families and have fewer deaths?”
Future funding is part of the mix. Funding existing programs in the here and now is a problem keeping both men up at night.
Stagnaro said funding reductions are coming at a time when the NFFF is opening its program to more families to include firefighters who died from causes beyond line-of-duty
incidents, such as cancer or suicide.
“I’m very concerned about our opportunities and our ability to not continue the services we have but to be able to expand the work,” he said. “I mean, we should be doing research on grief and funding research and programs that reduce lineof-duty deaths. But, today we’re just trying to hang onto what we need to do for the next few months.”
“I echo what Victor’s saying, absolutely,” Sheen said. “Being an organization that has no funding except for fundraising that we do makes it difficult. The work we can do is only limited by the resources we have. And there’s so much more that I would love to be able to do as an organization.
“Right now, because there is not the flow of money that we really need to do everything, we just have to prioritize. So on the front end, obviously, what’s most important is our memorial ceremony each year. But, when we talk about our memorial weekends, they’re an expensive proposition. It takes a lot of resources to pull it off, not just in manpower.”
LEADING THE CHARGE
RESILIENT LEADERSHIP FOR FIREFIGHTERS
Fire Chief Les Karpluk and retired Fire Chief Arjuna George are proud to announce the launch of Leading the Charge: A Firefighter’s Approach to Resilient Leadership – a timely book focused on building stronger, healthier leaders in the fire service.
What sets this project apart? 100% of proceeds go to the CFFF, directly supporting the families of fallen firefighters.
30 FIRES YOU MUST KNOW
A powerful look at major fires that shaped modern tactics and continue to teach us today.
All royalties are being donated to four vital fire service organizations: The Chief Ray Downey Scholarship,The Firefighter Cancer Support Network,The Tunnels to Towers Foundation, and The First Responder Center of Excellence.
NFFF MEMORIAL CEREMONY, 2025 PHOTO BY ROD AMMON
CFFF MEMORIAL CEREMONY, 2024 PHOTO BY MATTA PHOTOGRAPHY
Fire Hero LEARNING NETWORK
The National Fallen Firefighters Foundation proudly offers the Fire Hero Learning Network to support its mission to reduce preventable firefighter death and injury. This free, online training platform delivers essential, vetted content for every level of the fire service—from frontline firefighters to command-level leaders. Covering topics like health and safety, operations, and community engagement, each module is designed to serve all ranks, staffing models (career, volunteer, and combination), and jurisdictions across the U.S. Training is relevant to all areas of the fire service, including structural, wildland, military, and more.
LIFESTYLE
Similar to the idea of not putting all your eggs in one basket, the thinking for the CFFF and NFFF is to not collect all of your eggs from the same nest. They need diverse funding streams. And here again, the NFFF is further along that path.
Like other large non-profits, that looks like a mix of private donations, corporate sponsors, fundraising events, endowment money and federal funding. Which, of course,
is a full-time job unto itself. One example is the CFFF’s partnership with Tumbleweed Distilling, where a portion of the company’s Unforgettable whiskey sales are donated to the CFFF to help pay for the memorial weekend.
Several Major League Baseball teams have a firefighters' appreciation day, where they donate a portion of each ticket sold to the NFFF. The New York Yankees and the
Seattle Mariners are giving $5 per ticket.
“It’s a big challenge,” Stagnaro said of fundraising. “In the climate we’re in right now with the topsy-turvy economy, people are reluctant to let go of their money, whether it’s companies or individuals. They don’t know what’s going to happen in the next several months or years. So the challenges are greater right now than maybe they’ve ever been.”
RIDING FOR A CAUSE
By David Cossitt, President, Toronto Professional Firefighters’ Celtic Society
CELTIC STYLE
I left the Canadian Fallen Firefighters Foundation Memorial in 2016 wishing more firefighters came to the service. I wondered what we could do to bring awareness to the CFFF. I settled on the idea of a bike ride from Toronto to Ottawa.
I reached out to the Toronto association and fire department for support, as well as a few sponsors to help cover some costs. I limited it to Toronto riders in the first year, as I was flying by the seat of my pants. We had 13 riders that year.
My objective was to raise $10,000 in the first year; I was disappointed when we raised only $5,500. However, 12 of the 13 riders had never attended the memorial, so that was a positive outcome.
The ride has grown, and more and more people have become aware of and interested in both the ride and our cause. This is not an easy ride; it takes more than 5 hours by car to cover the 451 km (280 miles). It is a significant commitment. Many riders have shared
their stories about the ride and the friendships forged during three days in the saddle alongside fellow firefighters they did not previously know.
Now it’s the largest fundraiser for the CFFF and something I am most proud of. We’ve raised just over $47,700 since the first year. The ride has brought together more than 300 firefighters over the past eight years, fostering,I hope, lifelong relationships that will strengthen the bond among firefighters and their families.
The 2025 ride will have 75 riders, the largest group in its history. For the past two years, we made tags for riders who know someone who died in the line of duty and want to ride in their memory. Last year, I had four tags on my bike and it’s looking like I will have at least that many again this year. It would be nice to have none, but I don’t think that will happen.
SO I’LL KEEP RIDING AND REMEMBERING.
“It filters right down through every aspect of fundraising and it presents probably our greatest challenge,” Sheen said. “The nature of it is such that you have something, but you can’t just rest on it. We have to find other sources in case this source changes.”
And like much of the fire service, the CFFF and NFFF have a lot in common. Common mission, common obstacles and hope for common solutions.
THE MEMORIAL RIDE TO OTTAWACANADA’S LARGEST FUNDRAISER FOR FALLEN FIREFIGHTERS TORONTO
YOUR KID WANTS TO BE A FIREFIGHTER
By Josh Velton, Lieutenant, Whitesboro Fire Department
WHETHER IT IS A DREAM COME TRUE OR YOUR WORST NIGHTMARE DEPENDS LARGELY ON HOW YOU LAY THE GROUNDWORK
For 20 years, I thought about how cool it would be to have my kids in the fire service with me.
I have four, and they grew up around firehouses, so the odds seemed pretty good that at least one would join the fire service.
With three high school graduates out of the way, I finally got that wish with my middle son.
But what now? I had visions of us fighting fires and weaving through traffic on our way to an emergency.
BUT NOW THAT IT HAS HAPPENED, A LITTLE REALITY HAS BEGUN TO KICK IN.
What about the chance of an injury? What if he screws up? What if he
damages or wrecks an apparatus? What would I tell his mother if something happened to him? Do I really want him to hear all the unfiltered glory that is fire-department conversation?
As firefighters, we always plan for the worst, and I saw myself beginning to worry more than enjoy the experience with him.
Being big on professional development, I have heard tons of ideas on how to treat new members and set them up for success in a changing fire service. That included what advice one should and should not give a rookie or probie firefighter. It included a rundown of how to interact with Gen Z in today's fire service.
ALL FINE AND DANDY IDEAS, BUT DOES IT REALLY APPLY IF IT IS YOUR CHILD WHO IS THE NEW KID ON THE BLOCK?
DAD'SADVICE
Being an officer and his father, it was also important to me that he makes his own way – no special treatment or privileges because of my time and tenure in the department. I had no doubt others in the department would treat him fairly, but it was important to me that everyone knew he was making his own way in the department.
Having intimate knowledge of a recruit really changed my perspective. Generic advice such
as, “Listen to what everyone tells you to do” turned into “Listen to what everyone tells you to do, but if it comes from either of these two people, pay especially close attention.”
And that is where the main difference was. I had no doubt he could physically and intellectually do the job. The mental game was what would challenge him. To help with that, I offered him several pieces of advice along the way.
1 2 3 4
Find a mentor and take that relationship seriously.
A particularly salty officer filled that role perfectly for me, offering up a mix of old-school mentality and new-school knowledge, delivered with the typical firehouse sarcasm and wit that begins to thicken skin without causing damage. I felt mentoring was a successful strategy for him, knowing he was big on relationship building and communication. And he has been able to build some strong friendships in the year he has been firefighting.
Find a level at which you are comfortable participating and stick to it. He grew up watching me in volunteer fire departments and knew what it was like to have me gone for some of his life events. Even in a career department, there are many opportunities for involvement beyond shift work – training, overtime, and union activities, just to name a few. Determine now how active you want to be so when you have a family down the road you already have fire-department habits built into your lifestyle.
Your reputation in the fire service follows you like a shadow. Make wise decisions now so down the road you will not jeopardize potential career advancements. Ask questions and find answers. Be known as someone who has initiative and follows through. Research where you want to be, and work hard to get there. And have an exit plan. While his first year has been successful, he is in paramedic class now and will soon start looking for a career department.
Do not let the fire service undermine more important areas of your life. The fire service should not compromise those areas that keep you happy and fulfilled. Family, faith, and finances are key areas that should take priority over the fire service. When they conflict too much, choose what will bring you the most reward, knowing many times it will not be the fire service.
Exposure to the fire service affects people in different ways, and as he continues to broaden his experiences, the potential is there that this will not be the job he was hoping for. I wanted to make sure he knew that if for any reason it was not working out, he should have a Plan B in place.
As his year has progressed, he has accumulated many good memories, and with each success in the fire service, my worries have lessened.
Learn to process hard times early; make mental health a priority from day one. The son who chose the fire service was the most empathetic and emotional as a child growing up. It was helpful knowing that and making sure it was prioritized for him. Some people hide it or tuck it away, but I felt like it was important for him to start looking for that outlet or balance early.
ONE OF THE MORE DIFFICULT THINGS I HAVE LEARNED IS THAT HE WILL MAKE HIS OWN PATH IN THE FIRE SERVICE, REGARDLESS OF WHAT I THINK HE SHOULD DO.
He is no longer tagging along, but choosing his own way. But ultimately that is the goal, and hopefully the advice sprinkled along the way helps both of us as he continues to move through the fire service.
HOW TO MASTER
the Art of Resolution
first responders can turn friction into opportunities for stronger teams and better outcomes
By Arjuna George,
In emergency services, conflict is as inevitable as the next call. And navigating these waters can make all the difference between a cohesive, high-performing team and one fraying at the seams.
First responders face complex, high-pressure environments daily. This constant heightened alertness doesn’t simply evaporate when the shift ends. It seeps into team dynamics, personal relationships, and the very fabric of organizational culture.
The hierarchical structure of many emergency services and the relentless pressure to perform create a perfect storm for conflict. Research shows that high-stress occupations like firefighting, policing, and EMS experience significantly higher rates of interpersonal tension than other fields.
This isn’t a reflection of character flaws or lack of professionalism, it’s the natural outcome of a system pushed to its limits.
Here’s a mindset shift: Conflict, when managed skillfully, can be a catalyst for growth, innovation, and team cohesion. As Patrick Lencioni, bestselling author and organizational health guru, says, “Avoiding conflict is a recipe for dysfunction.” The goal isn’t to eliminate conflict, but to transform it into a force for positive change.
Navigating conflict in high-pressure environments requires a thoughtful approach. Here are three common strategies that first responders can employ to manage conflicts effectively, ensuring that relationships remain intact while fostering a culture of collaboration and trust. Each strategy offers unique benefits and can be tailored to fit the specific dynamics of the situation. Let’s explore these strategies in detail.
Accommodating
The accommodating strategy focuses on maintaining relationships over personal goals. This method can be helpful when:
- The conflict is minor or not deeply impactful on your own goals
- Preserving the relationship is more valuable than winning the conflict
- The other party has more expertise or a vital stake in the outcome
Warning: Excessive accommodation can lead to resentment or feelings of being undervalued if used too often.
Compromising
Compromise is about finding a middle ground where both parties make concessions. Neither side achieves their entire goal, but it enables an agreement that both can accept. Compromising works best when:
- The conflict’s impact is moderate, and the relationship and the goal are essential
- A quick resolution is needed, and the issue isn’t worth prolonged debate
- Both parties are willing to give up some of their demands for harmony
Warning: While compromise can be an effective resolution tool, it may not address deeper, underlying issues.
Collaborating
Collaboration is the most assertive and cooperative strategy. It aims for a win-win outcome by all parties involved working together to address concerns and goals. Collaboration is most effective when:
- The issue is complex and requires input from different perspectives
- The relationship is vital, and maintaining mutual trust and respect is paramount
- The goal is to find the best possible solution that satisfies everyone involved
Retired Fire Chief, Leadership Coach and Host of Beneath The Shield Podcast
Cost of Unresolved Conflict
When conflict festers, the consequences can be dire. Trust erodes, morale plummets and team performance suffers. In a field where split-second coordination can mean the difference between life and death, this breakdown is more than just uncomfortable – it’s dangerous.
The toll on individual mental health is equally severe. Many first responders grappling with ongoing conflict report feeling isolated, stressed, and ultimately burned out. This toxic stress contributes
to conditions like operational stress injury, moral injury, and compassion fatigue.
Left unchecked, these issues don’t just impact work life, they invade personal relationships and make it increasingly challenging to bounce back from the inherent stresses of the job. To forge a path forward, we need to rewrite the script on conflict management in emergency services.
Use the memory aid CLEAR as a step-by-step guide to conflict management.
Prioritize open communication and regular checkins to prevent misunderstandings from becoming conflicts.
Use active listening to understand the perspectives of others, fostering an environment of empathy and trust.
Invest in leadership training that covers emotional intelligence, conflict resolution, and trauma-informed care.
Tackle the minor conflicts before they escalate. Practice facing difficult conversations to build confidence.
Dig deep to understand the true source of conflict.
Approach discussions with an open mind and heart.
Consider underlying stressors and emotions.
Conflict in emergency services isn’t just inevitable – it’s an opportunity. By mastering the art of conflict resolution, we can transform our teams, departments, and, ultimately, the lives we touch daily. Now’s the time to embrace the challenge, to lean into the discomfort, and to emerge stronger on the other side.
Empower all parties to contribute to the resolution.
Incorporate regular stressrelief techniques like TRE, yoga, or breathing exercises to release tension that can fuel conflict. Unresolved stress and trauma is often a significant factor in conflict.
Remember, every time we successfully navigate a conflict, we’re not just solving a problem. We’re building resilience, fostering trust, and honing the skills that make us exceptional at what we do. In conflict dynamics, we can forge stronger bonds and create excellence in teams that can weather any storm and emerge victorious. To guide first responders through the conflict resolution process, remember RELIEF.
Select the most appropriate conflict management approach.
Implement ongoing practices to prevent future conflicts.
THE FALLOUT OF A MORAL INJURY EXTENDS FAR BEYOND THE PHYSICAL FRONTLINES, ESPECIALLY IN THE FACE OF COMPLEX DISASTERS
DISPATCH,DISASTERS & MORAL INJURY
By
The country has experienced a record number of catastrophic natural disasters over the past several years, and the toll recent wildfires, flooding, hurricanes and tropical storms have taken feels insurmountable.
The mental and emotional burden on first responders has reached a new, crushing weight.
AND 911 DISPATCHERS ARE THE FIRST TO RECEIVE THE DESPERATE CRIES FOR HELP.
Facing challenges like a high volume of calls, the distressing nature of the calls, and limited resources,
these extreme crises often inflict the unseen toll of moral injury.
MORAL INJURY REFERS TO THE PSYCHOLOGICAL, EMOTIONAL, AND SPIRITUAL PAIN THAT OCCURS WHEN SOMEONE FEELS THEY HAVE ACTED AGAINST THEIR MORAL OR ETHICAL VALUES.
This often results in feelings of guilt, shame, or betrayal. Many wrongly assume a dispatcher would only experience moral injury when they consciously violate an ethical
or legal boundary, like breaking a rule, policy, or law that could cause harm or carry legal consequences.
This misunderstanding can lead to moral injury being overlooked, despite the fact it requires as much time, care, attention, and often therapy as any other form of stress or trauma. According to a summary of a Lexipol webinar, “Moral injury is distinct from other psychological challenges that first responders may face throughout their careers, including PTSD, burnout, and compassion fatigue.”
When experiencing a moral injury, the most common emotions that arise are shame, guilt, and ultimately self-blame
Shannon Polito, ENP RPL
for not being able to do something more or something different.
Dr. Jamie Brower, in his webinar hosted by Lexipol, Moral Injury: What Is It And What Can We Do About It? said, “The injury occurs in relation to an individual’s personal morals and sense of integrity. Moral injury involves an inability to forgive yourself for your actions.”
Like other stress or trauma injuries, moral injury affects the dispatcher holistically and can be seen as manifesting in these areas:
• Psychological symptoms such as guilt and shame
• Emotional and spiritual symptoms such as loss of faith and emotional numbness
• Behavioral symptoms such as avoidance, self-sabotage
• Physical symptoms such as poor sleep and fatigue
Natural disasters can create a unique moral injury for dispatchers. Several factors contribute to 911 dispatchers experiencing moral injury while working during a natural disaster.
ONE IS BEING POWERLESS IN LIFE-SAVING SITUATIONS.
During natural disasters, 911 dispatchers often receive urgent calls from people facing life-threatening conditions, such as being trapped in floods, fires, or collapsing buildings, without being able to offer direct or physical assistance.
There are also crushing call volumes. Natural disasters result in an influx of emergency calls, forcing dispatchers to make difficult decisions about which emergencies to prioritize, which can create the potential for moral distress and human suffering. Dispatchers are exposed to the terror, fear, and often the final moments of people’s lives. Listening to these calls can evoke guilt or sadness.
Finally, there are system failures. Large-scale disasters often overwhelm emergency systems, leaving dispatchers to deal with limited first responders, communication breakdowns, or resource shortages, creating a sense of betrayal when they believe the system has failed the people they’re trying to help
Psychological first aid has been shown to be effective in addressing moral injury in first responders. Writing for the Journal of Emergency Management in 2017, Jordan Pekevski said, “Psychological first aid is an evidence-informed approach to providing support to survivors following a serious crisis event, and it aims to reduce the initial distress of the traumatic event and to promote adaptive functioning and coping.”
Knowing the practical steps to take is key to mitigating the depth of any stress or trauma injury, and moral injury is no exception. Just as the symptoms are holistic, the care of the 911 dispatcher must also be holistic.
Immediate engagement and connection are vital. Approach with respect and empathy, building trust by engaging in a non-intrusive, supportive manner that allows dispatchers to share if they feel comfortable, safe and stable. Do this by meeting dispatchers’ immediate physical needs – food, water, rest – to
help stabilize their emotional state after exhausting rescue efforts.
Look for ways to provide practical support. Triage emotional and mental health needs to identify who requires immediate support, addressing the emotional toll of the disaster.
IT IS ESSENTIAL TO NORMALIZE EMOTIONAL REACTIONS
TO TRAUMA BY HELPING DISPATCHERS UNDERSTAND THAT STRESS AND GRIEF ARE COMMON AND NOT A SIGN OF WEAKNESS.
Reinforce social connections. Do this by encouraging peer support and fostering strong bonds through shared experiences and open conversations in a safe space. According to Lexipol, “Peer support is at the center of these efforts. Whether through official peer support channels or through unofficial peer support, relationships are what help bring first responders back to their why.”
Be sure to provide information and resources and link them to continued care. Share coping strategies, like relaxation exercises, and inform dispatchers about mental health services available for later support.
Promote hope and resilience by highlighting their strengths and accomplishments, reminding dispatchers of the positive impact they’ve had during the crisis. This is undoubtedly not an issue just for dispatchers; it is pervasive across all fields of first responders. Moral injury is no different than any other type of trauma injury; the experience of it does not make the dispatcher broken, unfixable, or damaged for life. It is something that can be healed with the right attention and treatment.
Step 1
FIGURE OUT YOUR BASE INCOME (THEN ADJUST FOR OT)
The Firefighter’s Budget
YOU CAN MAKE YOUR PAYCHECK WORK FOR YOU WITH THIS APPROACH TO MANAGING YOUR FINANCES
Firefighter paychecks can be unpredictable. One month, you’re banking solid overtime; the next, it’s a standard paycheck with deductions that hit harder than expected.
Managing money on a first responder’s schedule isn’t as simple as setting a budget and forgetting about it. That’s why the 50/30/20 rule – a straightforward approach to budgeting – can be a huge relief to firefighters looking to get their finances in check without a ton of hassle.
50% OF YOUR INCOME GOES TO NEEDS – Think mortgage/rent, utilities, insurance, groceries, and anything else you can’t live without
30% GOES TO WANTS – This covers eating out, vacations, hobbies, that sick leather helmet you swear will make you safer and smarter on the fireground
20% GOES TO SAVINGS AND DEBT REPAYMENT – Retirement contributions, emergency savings, extra loan payments. Basically, setting yourself up for financial stability
Sounds easy, right? The challenge for firefighters is that our income isn’t always the same each month. That’s where some firefighter-specific adjustments come in.
If you rely on overtime or side hustles (most of us do, right?), budgeting gets tricky. The best way to approach this? Budget based on your base pay, not your OT or second job pay.
Take your annual salary (without the extras), divide it by 12, and use that as your baseline monthly budget. Then, decide ahead of time how you’ll use any overtime earnings. Instead of letting it disappear into everyday spending, apply it toward savings, extra debt payments, or future expenses like vacations.
Step 2
BREAK IT DOWN INTO THE 50/30/20 PLAN
Let’s say your base monthly take-home pay is $4,000 after taxes and deductions. Here’s how the 50/30/20 rule would break that down:
50% Needs 30% Wants
These are your essentials – the stuff you literally can’t function without.
• Rent/mortgage
• Utilities (electricity, water, internet, phone)
• Car payment and gas
• Insurance (health, auto, home, disability)
• Groceries
• Minimum debt payments
If your department offers benefit deductions (healthcare, retirement, union dues) straight from your paycheck, account for those first before calculating your needs.
Step 3
Here’s where you get some breathing room. This is money for things that make life enjoyable but aren’t critical to survival.
• Eating out and coffee runs
• Gym membership (unless it’s required for work)
• Streaming services, hobbies, new gear
• Travel and entertainment
If you eat at the firehouse and split costs with the crew, that can move up to groceries or work expenses in the needs category, so you might have more room in this category. Consider setting aside some of this budget for mental health and wellness, whether that’s a good vacation, a therapist, or just investing in experiences that help you unwind.
ADJUST FOR OVERTIME AND EXTRA INCOME
This is where firefighters can supercharge their finances. If you pick up an extra shift or work a side job, don’t just let that money disappear. Instead, create a game plan:
• 50% to savings or investments – Boost your emergency fund, retirement, or even set aside cash for a big purchase
• 30% to extra debt payments – Knock out that credit card or student loan faster; target the debt with the highest interest rate
• 20% for fun – Reward yourself a little. A new piece of gear? A weekend getaway? That new smoker for the backyard? Go for it, guilt-free
During some months, overtime might be scarce, so never rely on OT to cover your basic expenses. Side gigs can be even more unpredictable. Instead, treat it as a bonus.
Step 5
CHECK IN MONTHLY AND ADJUST
20% Savings & Debt
This is where you set yourself up for financial stability.
• Paying down extra debt (credit cards, student loans, car loans, extra mortgage principal payments)
• Investments
If you’re part of a pension plan, you may already be contributing automatically, but that doesn’t mean you should stop there. Consider putting extra toward a Roth IRA or investment account to supplement your retirement.
Step 4
MAKE
IT AUTOMATIC AND FIREFIGHTER-FRIENDLY
Budgeting shouldn’t feel like a second job. Automate as much as possible:
• Set up direct deposit splits – Have part of your paycheck automatically go into savings
• Use auto-pay for bills – Avoid late fees, especially on high-priority expenses
• Try budgeting apps – Tools like YNAB (You Need a Budget) or Mint can help you track spending effortlessly If you have irregular pay periods (biweekly, 24/48 shifts, or Kelly Days), try a “2-paycheck” system where you base your monthly budget on just two paychecks, even if some months have three.
No budget is perfect. Firefighters deal with unexpected expenses, such as home repairs, vehicle repairs, even injuries that could impact overtime availability. Take 10 minutes a month to check in on your budget and adjust where needed.
FINAL THOUGHTS: MAKE YOUR PAYCHECK WORK FOR YOU
The 50/30/20 rule is about giving your money a job so you can enjoy life now while securing your future. With a firefighter-friendly approach to budgeting, you can reduce financial stress, take control of your spending, and still enjoy the things that make the job (and life) worthwhile. Start with your next paycheck. Set a plan, tweak as needed, and make your money work as hard as you do.
SPOT Skin Cancer
Firefighters are 21% more likely to develop melanoma
The ABCDEs of Melanoma
Melanoma is the deadliest form of skin cancer. However, when detected early, melanoma can be effectively treated. You can identify the warning signs of melanoma by looking for the following:
A stands for ASYMMETRY
One half of the spot is unlike the other half
B stands for BORDER . The spot has an irregular, scalloped, or poorly defined border
C stands for COLOR . The spot exhibits varying colors from one area to the next, ranging from shades of tan, brown, and black to areas of white, red, or blue
D stands for DIAMETER . While melanomas are usually greater than 6 mm, or about the size of a pencil eraser, when diagnosed, they can be smaller
E stands for EVOLVING . The spot looks different from the rest or is changing in size, shape, or color
Example:
Other Types of Skin Cancer
Skin Cancer Self-Examination
HOW TO CHECK YOUR SPOTS:
Checking your skin means taking note of all the spots on your body, from moles to freckles to age spots. Ask someone for help when checking your skin, especially in hard-to-see places.
1 Examine your body front and back in a mirror, then look at the right and left sides with your arms raised
2 Examine the back of your neck and scalp with a hand mirror. Part your hair for a closer look at your scalp
3 Bend your elbows and look carefully at your forearms, underarms, fingernails, and palms. If you wear nail polish, remember to check your nails when the polish is removed.
4 Check your back and buttocks with a hand mirror
5 Finally, look at the backs of your legs and feet, the spaces between your toes, your toenails, and the soles of your feet
If you notice a new spot or an existing spot that changes, itches, or bleeds, make an appointment to see a boardcertified dermatologist.
When checking your skin, please look for signs of these other suspicious spots.
PRECANCEROUS GROWTH
Actinic Keratoses (AK)
• Dry, scaly, rough patches or bumps
• Can be red, pink, the same color as your skin, gray, yellow, brown, tan, or white.
SKIN CANCER
Basal Cell Carcinoma (BCC)
• Dome-shaped growth with visible blood vessels
• Shiny, pinkish patch
• Black or brown growth
• White or yellow waxy growth that looks like a scar
• Sore that heals and then returns
Squamous Cell Carcinoma (SCC)
• Crusted or rough bump
• Red, rough flat patch
• Dome-shaped bump that grows and bleeds
• Sore that does not heal, or heals and returns
THE 8TH ANNUAL BROTHERS HELPING BROTHERS
FITNESS OVER 4o OVER THE HILL
STAYING FIT OVER 40 MAY HAVE YOU REACHING FOR ANTI-INFLAMMATORIES, BUT THAT DOESN’T MEAN IT’S ALL PAIN WITH NO GAIN.
By Ryan Provencher, Firefighter Peak Performance Founder and Executive Fitness Advisor, CRACKYL Magazine
Getting older doesn’t have to mean losing your edge. With a more sustainable approach to fitness and wellness, performance and longevity are well within reach.
Time has a way of testing us in the fire service. As the years go on, the wear and tear adds up – injuries linger, recovery takes longer, and the fear of falling behind creeps in.
YOU BEGIN TO WONDER, CAN I STILL KEEP UP? HOW MUCH LONGER CAN I DO THIS JOB?
I know that feeling all too well. My fitness journey began at 13, lifting weights with my dad in our
garage. I idolized action heroes like Schwarzenegger and Stallone, and trained with that same “go big or go home” mentality. In my 20s, I felt unstoppable – strong, confident, and ready for anything.
But by my mid-30s, things started breaking down. Years of pushing hard without balance led to chronic pain, surgeries, and arthritis in my hips and back.
I HAD TO ASK MYSELF THE SAME QUESTION: CAN I KEEP DOING THE JOB I LOVE?
That turning point forced me to change. I leaned on my background
in exercise science, real-world firefighting experience, and the wisdom of great mentors.
I learned to train smarter, manage pain, and maintain my fitness –not just for firefighting, but for everything I love to do. Now, more than 20 years later, I’m wrapping up my fire-service career and feeling great.
GETTING OLDER DOESN’T MEAN LOSING YOUR EDGE; IT MEANS EVOLVING HOW YOU TRAIN.
With the right strategies, you can stay fit, capable, and response -ready at 40 and beyond.
5
PRINCIPLES THAT CAN HELP GUIDE YOUR JOURNEY
1
ADJUST YOUR GOALS
A 300-pound bench press is impressive, but will it help you on the fireground?
At a certain point, it’s no longer about chasing gym numbers. It’s about building strength, endurance, and mobility that support performance where it matters. Set fitness goals that reflect the real-world demands of the job.
PRIORITIZE MOVEMENT & JOINT HEALTH
Career longevity begins with movement and joint health. As we age, mobility, flexibility, and overall movement quality become essential. Center your training around full-range movements, joint stability, and exercises that support hip, shoulder, and spine health. These areas take a beating over time, and investing in their function now will pay off later.
2
TRAIN WITH PURPOSE
Random workouts might work for the average gym-goer, but firefighters need a more strategic approach. A well-structured, progressive training program that builds strength, boosts endurance, and supports recovery is essential. It should also be adaptable to shift work, sleep disruption, and the stress of the job. In this career, consistency and strategy beat intensity alone.
FOCUS ON RECOVERY & READINESS
Strength doesn’t matter if you’re not ready when the tones drop. That means managing the cumulative stress from firefighting, physical training, and life outside the job. Recovery is a daily practice, not just something you do when you’re exhausted. Prioritize sleep, nutrition, daily activity, and stress management. When necessary, take a deeper reset – whether it’s time alone, therapy, or time off. Recovery fuels readiness.
3 5
EMBRACE THE ATHLETE MINDSET
Firefighting is physically and mentally demanding, and like athletes, we must prepare to perform at our best under pressure. That means training with purpose, recovering with intention, and showing up ready. Game day can come at any moment. It’s not about perfection, it’s about preparation.
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Up next:
Peek
behind the mic at those making some of the fire service’s most popular podcasts
Podcasts have become part of the fabric of our lives. They inform us. They entertain us. In many instances, they are part of our daily lives and change who we are and how we see the world.
Even in the fire service, there are more podcasters than we could ever cover. But we wanted to give you a glimpse at the voices behind some of the betterknown ones and learn what makes them tick.
Listen Up
LIFESTYLE
AFTER THE TONES DROP
CINNAMON REIHELD AND FORMER HOST/FOUNDER
ERIN MACCABEE
When we created the After the Tones Drop podcast, our mission was bold and unapologetic: to demystify and destigmatize mental health in the first-responder community. We wanted to drag the tough, often-ignored conversations out of the shadows and into a space where they could be met with
BENEATH THE HELMET
ARJUNA GEORGE
Hosting Beneath the Helmet has been one wild ride, and as we enter Season 3, I’ve got to tell you, it’s taught me way more than I ever imagined. Each interview starts with my keen interest in learning and listening, and I’m continually blown away by what I discover. As a selfleadership coach, I feel like I’m in the hot seat, too, getting schooled by the fire service community I love so much.
compassion and understanding. We didn’t expect how profoundly those conversations would transform us as hosts.
One undeniable truth emerged from our journey: vulnerability isn’t just bravery – it’s the key that unlocks healing for those willing to embrace it.
Our guests didn’t hold back. Jason Warn, a firefighter and mental health advocate, laid bare his battle with anxiety and depression. His willingness to seek support and prioritize wellness didn’t just save his life, it permitted others to do the same. His story taught us courage isn’t always about running into the flames; sometimes, it’s about admitting you need help.
Brian Gillespie showed us that growth may be messy but necessary. As a Marine
The biggest revelation? Deep down, we’re all in the same boat. Sure, we’ve all got our quirks and battle scars, but at the end of the day, we’re fighting similar battles in different ways.
Whether I’m chatting with a fresh rookie or a chief who’s seen it all, we’re all carrying our baggage, often silently.
It’s humbling, you know? But it also forges a deeper connection with everyone in this line of work.
It’s incredibly refreshing to see the old tough-it-out mentality finally fading. People are opening up about real healing – not just shoving everything down, but facing it head-on with support. Hearing these stories from folks who aren’t afraid to be vulnerable gives me hope for the fire service’s future. We’re creating a space where toughness and gentleness can co-exist, and that’s pretty awesome.
VULNERABILITY IS MORE THAN COURAGE. IT’S THE SPARK THAT IGNITES CHANGE AND THE LIFELINE THAT CONNECTS US ALL.
Corps veteran and former law enforcement officer turned mental-health advocate, Brian’s transition and recovery from addiction wasn’t easy, but it was worth every hard-fought step. His story reminded us that the path to healing is rarely smooth, but it’s always worth walking if you can be honest, open, and willing.
Then there was Kenny Mitchell, whose fierce advocacy for recognizing mental health struggles on the job and in personal lives hit like a wakeup call. “We have to be fierce in our early recognition of our mental health decline,” he said – a message that shattered the toxic “tough it out” mindset embedded in first-responder
culture. Kenny’s strength wasn’t in pretending to have it all together, but in showing us how true resilience starts with seeking help.
These stories changed us. They reinforced that sharing one’s truth tears down stigma and builds a community where healing isn’t just possible; it’s celebrated.
As hosts, we’ve solidified our belief that vulnerability is more than courage. It’s the spark that ignites change and the lifeline that connects us all. If there’s one message we hope every listener takes away, it’s this: you are not alone. Your story matters. And when you share it, you might just save a life –including your own.
One of the most amazing aspects of this journey is how the podcast has become a safe haven. Individuals open up and share some of their most challenging days with me and the world. Some tell stories they’ve never shared before, being incredibly open and honest. That vulnerability and trust? It fills my bucket in ways I never expected.
Ironically, I feel more connected to the fire service now than when I was actively fighting fires. This podcast keeps me in the loop with frontline happenings, helps me stay on top of the latest trends, and keeps me fluent in the language of a community I’ll always be part of. In some ways, these interviews bring me even closer to it all.
Every episode hammers home why self-leadership is so crucial. I’m always preaching about resilience, purpose, and vision as a coach, but hearing it from my guests? It lights a fire under me to practice what I preach. They drop these nuggets of wisdom that drive home how vital it is to lead ourselves with integrity and compassion if we want to lead others effectively.
Each conversation isn’t just a chat, it’s a life lesson I carry with me, shaping who I am both on and off the mic. And man, am I grateful for that. As we dive into Season 3, I’m more excited than ever to keep learning, growing, and sharing these incredible stories with our listeners.
EACH CONVERSATION ISN’T JUST A CHAT, IT’S A LIFE LESSON I CARRY WITH ME, SHAPING WHO I AM BOTH ON AND OFF THE MIC.
BEHIND THE SHIELD
JAMES GEERING
The genesis of Behind the Shield came in 2016, as I was listening to Dr. Kirk Parsley talk about the impact of sleep deprivation on his Navy SEALs. Having attended numerous firefighter funerals in the preceding two years, I realized this was a huge missing piece in the first responder wellness conversation. I had watched firefighters die from cancer despite their departments hardly ever responding to fires. The suicide crisis began to become more and more apparent despite CISD teams and peer support.
I decided to start my own podcast to focus on the wellness of first responders. Kirk was one of my first guests and it blew me away to learn all of the detrimental effects of sleep deprivation.
The acute destruction of cognition from just one sleepless night was comparable to a blood alcohol of 0.1%, yet we lose sleep for decades. The destruction of hormonal production explained the cripplingly low testosterone levels I was seeing in my own department. The impact on the pancreas and metabolism, which was behind the weight gain and diabetes I saw amongst once-fit fire recruits, as they progressed through their careers.
Another huge awakening was learning that the World Health Organization classified shift work as a probable carcinogen. There was no discussion of sleep deprivation and cancer in the fire service, yet it explained why we continued to lose hundreds
of firefighters despite improving decontamination procedures.
Professor Russell Foster was the man who discovered the chrono receptors in the eye, despite initially being ridiculed by the ophthalmic profession (which I can relate to). He gave an incredible insight into why circadian rhythm disruption caused so much damage in the body.
I had sleep experts from the military, including Allison Brager, Rachel Markwald and John Cordle on the podcast. Once again, all of their perspectives aligned, showing there were numerous military fatalities and international industrial accidents that could be attributed to cognitive decay from sleep deprivation.
HAVING ATTENDED NUMEROUS FIREFIGHTER FUNERALS IN THE PRECEDING TWO YEARS, I REALIZED THIS WAS A HUGE MISSING PIECE IN THE FIRST RESPONDER WELLNESS CONVERSATION.
When it came to mental health, I interviewed a gamut of psychologists, psychiatrists, neuroscientists and neurologists. They all agreed that sleep deprivation was directly correlated with anxiety, depression, suicide and addiction. The physical therapists, exercise physiologists and coaches all reported that without ample sleep, a tactical athlete would get injured at some point as the body was simply unable to repair effectively.
The impact of sleep deprivation is by far the biggest takeaway after more than 1,000 episodes. This is why the 24/72 firefighter shift schedule needs to become a national standard.
CHICAGO’S BRAVEST STORIES
VINCE ZITTNAN
With more than 100 interviews from all aspects of public service, I have come to learn one key lesson: don’t give up. These three words come up over and over again with our guests, most of whom are on the podcast to tell a specific story of heroism or have a storied career. “Don’t give up” was the mantra that firefighter Ron Smith would say to himself after running out of air, unable to find his way out of a fire.
“Don’t give up” is what firefighter Billy Heenan would repeat to himself after he caught an 8-year-old girl, while climbing a 50-foot ladder, who had jumped from the eighth floor of a burning apartment complex. Billy would not give up even when that 50-foot ladder started to fall from the building still clutching the girl in his arms.
The stories told on our podcast transcend public service. Take Ron Sarno, for example. On Dec. 1, 1958, Ron was 10 years old when fire broke out in his school, Our Lady of Angels, which would be described as one of the greatest tragedies in modern time, killing 92 children and three nuns. Ron would eventually find out his brother and sister would be included in the death toll. Ron would struggle with addiction and depression for years following the tragedy but through resilience, faith and a daily reminder not to give up, he leads a blessed life to this day at the age of 76.
One of my favorite examples of a firefighter who has led a life of ”don’t give up” for a long period of time is my friend Chris Fields. You might know Chris from his iconic photo that was taken on April 19, 1995, minutes after the Oklahoma City bombing. He held a lifeless baby in his arms. Chris also suffered from addiction and other mental health issues following the tragedy, which would affect his marriage and every aspect of his life. Throughout all the setbacks and suffering, Chris would not give up and battled back to retire from the Oklahoma fire department. Now he speaks about mental health across the country. So to answer the question: What key lesson have I learned through doing our podcast? That’s simple: don’t give up. Ever. Be safe out there.
I HAVE COME TO LEARN ONE KEY LESSON: DON’T GIVE UP. THESE THREE WORDS COME UP OVER AND OVER AGAIN WITH OUR GUESTS.
LIFESTYLE
MINDS ON THE FRONTLINE
GEOFF LASSERS AND
MIKE MATTERN
The Minds on the Frontline podcast is part of the Frontline Strong Together (FST5) initiative, which provides mental health resources and crisis support specifically for Michigan’s frontline workers, including firefighters, EMS, law enforcement, corrections officers, and 911 dispatchers.
Funded by the Michigan Department of Health and Human Services, FST5 addresses the unique mental and behavioral health challenges these professionals face within the state. However, the podcast has a broader mission, reaching frontline workers and their families everywhere.
Minds on the Frontline brings diverse voices and expert insights to support mental well-being across all frontline professions, offering practical advice and resiliencebuilding strategies that resonate far beyond Michigan’s borders.
One of the most impactful lessons I’ve learned from hosting Minds on the Frontline is that resilience isn’t built alone. Resilience, often described as an emotional immune system, enables frontline workers to withstand the relentless pressures of their roles.
Fostering this resilience requires more than just inner strength. It requires a network of support that includes both trusted peers and accessible professional care. Through our conversations with guests, it has become clear that peer support is essential. Speaking
openly with those who understand the unique challenges of frontline work creates a foundation of trust and connection. These relationships remind us we’re not alone, providing a safe space to share burdens and gain strength from one another. Often, it’s this shared understanding that encourages workers to reach out for additional support when they need it.
Equally important is access to professional, culturally competent care. The FST5 program has shown that mental health resources tailored to the specific needs of our community can make a profound difference. Frontline workers everywhere benefit from services that respect and understand the demands of their roles, offering specialized care that helps them manage the psychological risks inherent in their profession.
PEER AND PROFESSIONAL SUPPORT FORM THE BACKBONE OF RESILIENCE. THIS LESSON HAS SHAPED MY VIEW ON MENTAL HEALTH SUPPORT, EMPHASIZING THE POWER OF COMMUNITY AND THE NECESSITY OF ACCESSIBLE CARE.
Together, peer and professional support form the backbone of resilience. This lesson has shaped my view on mental health support, emphasizing the power of community and the necessity of accessible care in helping frontline workers thrive.
Resilience in frontline work is not just an individual trait. It is a collective strength built through support and shared understanding. When frontline workers have access to both peer connections and professional care, they gain the tools to face their unique challenges with confidence. This network of support fosters a stronger, healthier community, reminding all of us that seeking help is a sign of strength, not weakness. Together, we can ensure every frontline worker has the resilience needed to thrive.
MULTIPLE CALLS PODCAST
SCOTT HEWLETT
As the Multiple Calls podcast approaches its 100th episode, our team will use the milestone as an opportunity to reflect. It will be a conversation looking back at the efforts behind the scenes over the years, the impact the guests have had on us, and hopes for where we are headed.
What is the arc through them all? What is the one common lesson that we can take to heart, given all your guests’ vulnerability and wisdom?
Each one, in their unique way, has welcomed the personal growth opportunity that this career offers to everyone. It’s their learning how to integrate and manifest a combination of self-respect and self-awareness that shines through. It is their realization that confidence isn’t arrogance and humility isn’t self-deprecation.
In her book, Standing at the Edge: Finding Freedom Where Fear and Courage Meet, Joan Halifax writes that confidence and humility, like any trait and behaviour, can be maximized to be either a benefit or detriment to ourselves and others.
CONFIDENCE AND HUMILITY, LIKE ANY TRAIT AND BEHAVIOR, CAN BE MAXIMIZED TO BE EITHER A BENEFIT OR DETRIMENT TO OURSELVES AND OTHERS.
How did they become confident in themselves and their ability to act and be an asset to a team without seeing imperfection as a threat to their identity and position?
How have they allowed humility to foster and maintain their outward and inward curiosity, without inhibiting their ability to acknowledge their contributions and value? How have they learned to balance on the edge imperfectly and elevate themselves and the service?
This is what is so foundationally important for each of us as firefighters and people, and what makes these conversations so interesting and impactful.
As our team reaches this plateau, we are taking a moment to enjoy the view while looking forward to the climb ahead. We hope you will revisit the stories we have covered so far with these questions in mind, and continue to resonate with the ones to come.
RESPONDER RESILIENCE PODCAST
LT. DAVID DACHINGER (RET.)
As a podcast host, I’m passionate about discovering how issues that irritated me as a firefighter, EMT, and company officer can be improved or fixed. I’ve had the privilege of speaking with guests who successfully navigated job-related trauma and professional challenges. Through their stories, I have gained insights into the power of creativity in processing stress, transforming public perception, and addressing inequities.
Responder Resilience thrives on the narratives of guests
THE THINGS WE ALL CARRY
BRENDAN STACKPOLE
My first reaction to being asked to join this project was to simply submit this tagline: Your trauma is unique, but your story is universal. I wrote these words roughly three years ago as I began this podcasting journey. Little did I know just how true they were.
who demonstrate the power of creativity. Daniel Sundahl, a pioneering photo artist, has become a role model for posttraumatic growth and resilience. His art, inspired by his personal journey, reveals the hidden scars of occupational stress injuries.
Dan’s emotional connection through his art confirms we can therapeutically process posttraumatic stress. By healing himself through art and sharing it with the world, Dan has touched thousands who identify with his work, including myself, my co-hosts, and our audience.
In another episode, paramedicturned-photographer Derek Hanley discussed the power of pictures in improving public understanding of what EMS providers experience and the conditions they work under.
Derek captured the isolation and burnout of EMS workers during the pandemic through his lens, highlighting unseen acts of dedication and sacrifice.
He later compiled these images into a book, Photos from the Front Lines, and contributed
I’ve listened to a hundredplus guests discuss some of their darkest days and times. We all know the calls, yet none of us experience them the same way. We simply can’t. That’s the nature of this human condition.
We live and experience life and all that it comes with in singular and personal manners. I can sit here and list them out — fatal fires, fatal accidents, CPRs both adult and pediatric, and so on. The generalities are there, of course, but how we truly experience these traumas are unique.
Here’s the important part, the story you share with the world is universal.
How is that possible? How can the traumas be unique but the story isn’t?
I’M PASSIONATE ABOUT DISCOVERING HOW ISSUES THAT IRRITATED ME AS A FIREFIGHTER, EMT, AND COMPANY OFFICER CAN BE IMPROVED OR FIXED.
them to the film Honorable But Broken: EMS In Crisis. Derek’s creativity deepened my appreciation for the power of visual storytelling to improve the EMS industry.
Guests who have authored books provide valuable insights into how writing can serve as a vehicle for change. Donna Brown, an author and retired police sergeant, uses her writing to positively shift perceptions of law enforcement in her Behind and Beyond the Badge series. Her narratives emphasize the humanity behind the badge and harness the power of authentic storytelling to offset negative judgments while reframing civilian perceptions and fostering empathy.
Through our 265 episodes (as of this writing), I’ve learned creativity extends beyond art, photos, and books. Recently, we explored the underrepresentation of females
within the fire service with Lt. Tina Guiler.
Tina has helped shift the narrative for young girls by creating female firefighter plush dolls wearing authentic gear, demonstrating that firefighting is a realm of possibility for women. Tina’s success speaks to the importance of encouraging more women to join, lead, and transform the fire service landscape.
The hundreds of transformational stories shared by our guests have deeply influenced my perspective as a first responder advocate and podcast host. My key takeaway is the importance of using creative expression to process challenges and generate positive change within our profession. Podcasting these stories has inspired me to think outside the box, adapt to change, and find innovative ways to bring tools to our firstresponder family for a healthy, resilient life.
What I have found is that in every one of these stories, I see or find a piece of myself. Pick a coping mechanism, I’ve done it. Let’s use a few examples. Alcohol is a common coping mechanism. Got that covered, I’ve been drinking since well before I could drive. It’s my longestrunning coping mechanism. Anger? Sex? Avoidance? Check, check and check.
Let’s talk about life events, as well. One of the biggest life events is divorce. Some studies show that, for first responders in general, the divorce rate can run as high as 60%. Throw me in that category, as well.
One final commonality to discuss is mental health. PTSD, depression, anxiety, fight or flight, suicidal ideation — stop me when you recognize one in you. My guess is that it happened at the mention of post traumatic stress, be it injury or disorder. We have all felt the effects from something and if you’re reading this shaking your head, I’m going to call you out. Trust me, if you haven’t, you will.
Back to the original question. What’s one key takeaway from doing this little podcast of mine? We are all in this together. We are all experiencing the effects of the job. We need to share our stories as much as possible. Our stories are universal.
WE ARE ALL IN THIS TOGETHER. WE ARE ALL EXPERIENCING THE EFFECTS OF THE JOB. WE NEED TO SHARE OUR STORIES AS MUCH AS POSSIBLE.
Be More active, more often!
EVERYTHING GETS BETTER WHEN FIRE FIGHTERS GET ACTIVE.
Think Better
Just 15 minutes of light exercise can boost cognitive performance and increase energy levels.
Sleep Better
A short burst of exercise may counteract sleep inertia without disrupting sleep quality.
Digest Better
Short walks after eating can lower blood sugar levels and help anyone with Type 2 diabetes.
Age Better
Regular physical activity may slow aging by improving repair and maintenance processes.
Parent Better
Every 20 minutes of activity by a parent adds five more minutes in their child’s daily physical activity.
Less Disease
Being more active has been linked to fewer cardiovascular events.
Less Cancer
Exercise is linked to lower risks of 13 cancers, including breast, colon, and multiple myeloma.
Less Depression
Physical activity can be 50% more effective than medication for some mental health issues.
Less Injury
Individuals with higher fitness levels experience fewer and less severe injuries.
Less Stress
Exercise is shown to reduce symptoms of post-traumatic stress.
CLIMBING
THE
At the bottom of Québec’s Saguenay Fjord, it all seemed so … doable. With the reassuring weight of the harness on my shoulders and the carabiner belt snug around my waist, I felt intrepid – Spiderwomanish. I could do this!
The trial climbing wall with its easy-peasy metal hooks reinforced my sense of confidence, but scaling a rocky path straight up the mountain for an hour was a little less inspiring. The air had been cold at the bottom, but by the time I’d chugged up that mountainside, I was hot, sweaty and tired. I sat down and stared up – way up – at the Via Ferrata.
By Liz Fleming, Host of Liz Fleming Travels on iHeart Radio
VIA FERRATA IS ITALIAN FOR IRON ROAD – A SERIES OF METAL HOOKS AND SQUARE HORSESHOE-LIKE FOOTHOLDS SET INTO THE SIDE OF A CLIFF FACE, THREADED WITH A MIGHTY METAL CABLE.
It’s a climber’s framework leading ever upwards. And we were going to climb it, working slowly, clipping and reclipping our carabiners to the metal cable and carefully positioning first one foot and then the other on the metal footholds.
The plan was to head to the top of the cliff that overlooks the fjord. What was I thinking? I’m definitely not a climber; the two short flights of stairs in our house are usually more than enough for me.
I did consider bailing and running right back down that path – others had already bowed out at the bottom. But pride is foolhardy, so I clipped on and cautiously began the ascent.
I was in the middle of a short string of climbers spread across the cliff face. Just ahead of me, one of my very fit – and much younger – friends was singing quietly to herself.
Singing?
Jeezus. It was all I could do to remember to breathe. (Note: She would later tell me that
singing was a way to tamp down her total terror.)
As we began, the trick quickly became fitting as much of my shoe as I could on each metal foothold, while remembering to clip, slide and clip my carabiner on the metal cable. Clip, slide, clip. Clip, slide, clip – the fjord-side rhythm.
“
LOOK UP, NOT DOWN,” OUR GUIDE ADVISED CHEERFULLY.
Wise. Looking up meant enjoying the sight of rugged peaks against the sky, while a downward glance showed just how far you might drop if you forgot that all-important clip of the carabiner. I kept my eyes on the skies.
Sometimes the spaces between the metal footholds grew wider and I had to strain to get my foot across the gap. Occasionally, the gap between the metal cable I was hooked to and the footholds below was longer than my legs, so I had to balance on my toes like a desperate ballerina.
In some places, the space between footholds was too big for me to breach in just one step, so I had to hang onto the loop above and pull myself over. When the footholds were staggered, like rungs on a ladder leading straight up, there was even more hoisting required.
AM I GOOD AT YANKING MY BODY WEIGHT UP A CLIFF?
NO. BUT WHEN THERE’S NO CHOICE, YOU DO IT.
At certain points, when we needed to rest tired knees, feet, elbows and really, every other body part you can think of, we used a special hook on the front of our harnesses to connect to strong loops in the rockface and dangled, like pots in macramé hangers.
After all the careful placing of feet and diligent clipping of carabiners, it felt odd to simply let go and place our faith – and probably our lives – in our harness hookups. As we hung, I could hear my friend, frantically singing her song
AND THEN WE CAME TO THE BRIDGE.
Draped over a dramatic gorge, the 56-foot narrow bridge was a swingy, shaky combination of wire and wood that trembled at each step. A couple of the sturdy wire cables with which we were now so familiar were strung along either side. As I walked across the swaying wooden slats that formed the small base of the bridge, connected to the cable, it was more clip, slide, clip. Different challenge, same rhythm and same advice: don’t look down.
More of the Via Ferrata awaited at the end of the bridge, but at that point, I was a clip, slide, clip expert. When we reached the end of the metal footholds and loops and detached ourselves for the hike back down –which felt much shorter than the upward version – we’d been more than three hours on the course.
Our muscles ached in ways some of us (me, for instance) had never experienced before, and we were painted
TIPS IF YOU GO
with the muck and dust of the cliffside, but our spirits were soaring. We’d completed the challenging Saguenay Fjord Via Ferrata – one of the most challenging courses in the world. Choose shoes with flexible soles and good treads, and wear less clothing than you think you’ll need – the hour-long hike up the mountain will get you good and warm, and you don’t want to be carrying extra gear.
WONDERING IF CREATINE IS A WONDER SUPPLEMENT?
THE RESEARCH IS PRETTY CLEAR ON HOW CREATINE IMPROVES MUSCLE ENERGY AND RECOVERY, BUT IT MAY ALSO BENEFIT OUR MENTAL PERFORMANCE
By Rick Markley, Executive Editor, CRACKYL Magazine
YOU KNOW HOW WHEN A PRODUCT CLAIMS TO BE THE ANSWER TO ALL OF OUR PROBLEMS AND YOUR BS DETECTOR STARTS GOING BALLISTIC? THAT “IF IT’S TOO GOOD TO BE TRUE” SKEPTICISM IS A HEALTHY THING.
Yet sometimes, just sometimes, we stumble upon something that kind of does do it all. Or at least does more than we initially expected.
Creatine is often cited as the most studied supplement ever. For decades, researchers have been measuring how it improves muscle performance, which it does when
you are training hard. And they looked for side effects, serious or otherwise — it hasn’t many side effects and none are serious.
It won’t make the ex who ran away with your dog come home. It won’t remove the dents and scratches from your pick-up. And it won’t return your hair to its high school glory days.
But there is some evidence it enhances brain function, as well as muscle development. There isn’t universal agreement on this benefit and more research is needed — but it shows promise.
Think of it as similar to off-label prescription medications, those found to be effective for conditions they were not initially approved to treat.
Writing for PsychologyToday, Dr. Austin Perlmutter, an internal medicine physician who co-authored "Brain Washed", said there have been more than 1,000 peerreviewed scientific papers on creatine supplements. He wrote that during the past 15 years, there have been small studies showing creatine supplements can improve brain function in healthy adults. There are also some early results that suggest it can help those with age-related cognitive decline, including Alzheimer’s disease.
In a 2021 study,"Creatine Supplementation and Brain Health", researchers reported that creatine’s direct and indirect antioxidant effects may have therapeutic effects in neurodegenerative diseases. It also holds promise for helping the brain recover from mild traumatic brain injury.
Creatine may improve brain function during times when the brain is under high-energy demand — like what happens to our electrical energy grid during a heatwave. These high-demand times can be when we are sleep deprived, faced with complex
cognitive tasks or when the brain isn’t getting enough oxygen. Pretty much a day in the life of most firefighters.
But let’s pump the brakes for a minute. While many of us regularly take creatine before workouts, a quick review of what it is seems in order.
Creatine is a molecule made from amino acids, which are the building blocks of protein. Creatine helps the body make more adenosine triphosphate (ATP).
In a Cleveland Clinic article, registered dietitian Kate Patton said, “Our body makes only so much ATP. And when we exercise, we tend to run out. If you have creatine stored in your system, it helps delay your body from losing ATP, which means you can work out for a longer period of time.”
Most of the creatine in our bodies comes from our diet (seafood, red meat, chicken and milk contain creatine) and is made by organs such as the liver, kidneys and pancreas. About 95% of this creatine finds a home in skeletal muscles. Creatine is what gives your muscles the energy to contract.
to 10%. That’s far less than the increase in creatine found in the muscles when taking the same dose of creatine supplements.
The dosing amount is also something researchers have struggled to find the Goldilocks level for. Many of the studies looking at creatine’s effect on the brain default to the recommended daily dose of 5 grams for those looking to build muscle. It is simply too early to tell if that is too much, too little or just right.
In a study published in 2023 on Biomed Central, a team of researchers led by Julia Fabienne Sandkuhler said it found only small improvements in cognitive performance. That group tested only 123 participants over a six-week period. They tested the subjects on two cognitive tasks.
TAKING CREATINE SUPPLEMENTS CAN INCREASE THE AMOUNT OF BRAIN CREATINE BY 5% - 10%
One was a memory test where participants were given a series of numbers and had to recall them from memory in reverse order. Here, those who took creatine performed only slightly better than those who did not.
A clinical study from 2004 looked at muscle gain from a group that responds to creatine supplements compared with a group whose bodies don’t respond to it. Those who don’t respond to creatine may have physiological differences that “may limit their ability to uptake creatine.”
And if we are looking at creatine as a nootropic, that is, a substance that improves mental skills, this may explain some of the mixed results.
In an article on WebMd, Barry Gordon, MD, PhD, director of the cognitive neurology/neuropsychology division at Johns Hopkins Medicine, said there’s no solid evidence that nootropics work and most of the results people experience are a placebo effect.
However, in the same article, Chris D’Adamo, PhD, director of research and education at the University of Maryland’s Center for Integrative Medicine, said several nootropics hold promise — creatine being one of them.
Some creatine, however, crosses the blood-brain barrier to provide energy to the brain — our brains consume about 20% of our total energy output. The brain is not fully dependent on dietary creatine as it can be produced by the nervous system and transported to the brain. This is why similar brain creatine levels are observed in carnivores and vegans.
Again, research on creatine’s effect on the brain is in the early stages. More work is needed. But what researchers are seeing is that taking creatine supplements can increase the amount of brain creatine by 5%
Researchers also gave participants an intelligence aptitude test called Raven’s Advanced Progressive Matrices. This is a difficult, 23-question test designed to measure a person’s intellectual fluidity. Researchers found no improvement on the Raven test for those taking creatine.
“Side effects were reported significantly more often for creatine than for placebo supplementation,” the researchers wrote. “Vegetarians did not benefit more from creatine than omnivores. Our study, in combination with the literature, implies that creatine might have a small beneficial effect. Larger studies are needed to confirm or rule out this effect. Given the safety and broad availability of creatine, this is well worth investigating; a small effect could have large benefits when scaled over time and over many people.”
And to return to that healthy level of skepticism about anything claiming to do all things, not everyone reacts the same to any given supplement — like creatine — the same way.
Writing for PsychologyToday in his piece "How to Tell if a Nootropic is Effective for You", David Rönnlid said, “Our bodies and minds respond very differently to nootropics. In fact, usually, studies that examine the effects of nootropics result in a normal distribution of participants’ responses to the intervention. This means that some people have a far stronger effect than the average person and other people may even have negative effects from a substance like creatine.”
More research on how creatine affects brain function is needed. And it may turn out that, like beauty, effectiveness is in the mind of the beholder.
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POKE BOWLS Build your perfect
A poke (poh-kee) bowl is a Hawaiian dish that has gained popularity worldwide. At its core, it’s a bowl filled with usually raw, marinated and diced fish (most commonly tuna or salmon), served over a base of rice. However, modern poke bowls have evolved to be highly customizable and often include a variety of other ingredients.
The best part about poke bowls is there really aren’t any rules, measurements, or firm lists of ingredients you must follow. They can be as hearty or as light as you make them. Have fun with the combos and don’t be afraid to mix the savory and sweet. After all, a true poke bowl uses veggies, fruits, and raw fish to complement each other.
The world is your oyster. And if you don’t like oysters (we don’t blame you), then stick with what works best: tuna. This is the classic approach to a poke bowl and pays homage to those who created this tastebud-pleasing masterpiece.
Ahi tuna that’s sushi-grade (If you’re not sure, ask your fishmonger.) If the idea of raw tuna has your stomach turning, then cook it – no rules, remember?
• brown rice
• shredded carrots
• avocado
• diced cucumber
• edamame
• green onion
• black sesame
• sriracha mayo (add some zip)
• 2 tsp soy sauce
• 1 tsp sesame oil
• 1 tsp honey
• 1 tbsp rice vinegar
Give a one-two punch to greens of the past (and anything to do with kale) and try any of the following crunchy and vibrant veggies in your lunch-sacksavvy, healthy lunch option.
• avocado
• asparagus
• thinly sliced figs
• microgreens
• cucumber
• cilantro
• poke watermelon (marinated in a ginger sesame soy sauce)
• brown rice
• black sesame seeds
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 2 tsp sriracha
• 1 tbsp toasted sesame seeds
• 1 tsp fresh grated ginger
• 1 tsp minced garlic
Aim your fork and knife to the wind as you prepare to take down this protein-rich and savory poke bowl that will give even your dental floss a run for its money.
• cubed beef cooked to medium rare
• avocado
• thinly sliced radish
• fresh soy beans
• diced purple cabbage
• fresh hot pepper
• brown rice
• black sesame seeds
• 1/2 cup mayonnaise
• 2 tbsp avocado oil
• 2 tbsp red wine vinegar
• 2-3 tbsp sriracha sauce
• 1 tsp minced garlic
• salt to taste
CREAMY
If you are counting calories, don’t count this one out. Using the natural sweetness of fruit, this poke bowl will satisfy even the most vile of 3 a.m. night-shift cravings. Plus, it’s guilt-free – a win-win for the insatiable night-shift worker.
• cubed watermelon
• cubed cantaloupe
• sliced kiwis
• diced strawberries
• sliced mangos
• toasted coconut (no sugar added)
AS A BASE
• greek yogurt with a touch of natural honey
TOPPINGS
• No dressing is required but feel free to add cinnamon or a squeezed lime over the top to gain all of the natural benefits of our favorite bark spice or the citrus punch from a lime
Fish can be intimidating for kids, as is anything that doesn’t resemble a chicken finger or a French fry. Battling a child’s picky palate is a full-time job, which is why you should let them help you build their own bowl. While watching them put ketchup on top of pineapple might scar your culinary soul, it could help them fall in love with the creative process of making food.
• any color rice
• cubed chicken
• canned tuna
• sliced ham
• hard-boiled eggs
• cubed cucumbers
• shredded carrots
• fresh corn
• diced bell peppers
• cherry tomatoes
• avocado
We bet they’ll choose ranch - challenge them to try something different on top, like sriracha or a spicy mayo.
