Shout! Winter 2017

lth a Heal l ta eci n p Me S

Issue 17 Winter 2017/18

Official magazine of The Fire Fighters Charity

www.firefighterscharity.org.uk

PTSD and me e seen Learning to live with the things I’v

Mental health signs

What to look out for in yourself and others

Healthy ageing tips

Advice on how to stay healthy and ďŹ t for longer

Editorial Welcome to the Autumn/Winter 2017 issue of Shout!, a special issue that takes a closer look at the mental health impact of firefighting on those who work within the fire community and how we support them.

Over the past few months the issue of firefighters’ mental health has been brought starkly to the forefront of public consciousness, largely as a result of the horrific fire at Grenfell Tower. This singular event highlighted the extraordinary lengths that our firefighters go to in the line of duty.

What is less often thought of too, is the impact such an event might have on those in the Control Room who took the calls, kept people talking and provided reassurance until help came.

Of course, the firefighters themselves will probably see

nothing heroic or extraordinary in their actions. They will say, as they and the Control Room staff do, that they were just doing their jobs. However, those of us who witnessed their undoubted professionalism and bravery can only imagine what terrible sights, situations and choices they faced.

What we do know, however, is that the long term impact that Grenfell has on the mental health of those directly involved may actually take many years to be realised.

Our experience has shown us that individuals’ mental health is as unique as it is often complex. When and how someone needs support is impossible to predict and what may pass unremarkably for one person, may have long term psychological implications for another. Regardless, however, I’d like to stress to you all that we will be there to support you if and when you need us. So if any of what you read in this issue strikes a chord, please do pick up the phone and call us.

This issue of Shout! includes an article with Roger Moore, a retired firefighter from Coventry who volunteered his time for us in August and bravely shared his story with the world. I was touched,

as many were, by Roger’s story and the video we produced for the national press in which he talks about the help he received from us. It takes great courage to open up publically about such personal issues so I am enormously grateful to Roger and his family for sharing their story with us.

Elsewhere in this issue one of our psychological therapists, Sheila Dowton, talks about the signs and symptoms of stress and anxiety and what you can do if you recognise any of these in yourself. You can also find out about the new community outreach pilot programmes we are currently running. These programmes promote healthy ageing and healthy lifestyles, both of which are important to ensuring good mental health amongst our working age beneficiaries and older beneficiaries who may feel more socially isolated.

Enjoy the issue.

Dr Jill Tolfrey Chief Executive

Contents 4 Shout! about it All the latest news from The Fire Fighters Charity

6 Events

Find out what’s going on this year and into 2018 and how you can take part

7 @FFC

Tweets, posts, likes and shares

9 Our determined Scottish fundraisers

Meet Margaret Barnes, The Fire Fighters Charity, Regional Fundraiser, Scotland

10 A memorable thank you

Meet Nathan Ashe, The Fire Fighters Charity, Charity Fundraiser

12 Head space

28 Are you stressed?

Retired firefighter Roger Moore on the support he received to cope with his life changing PTSD

Psychological Therapist Sheila Dowton on the signs of stress and anxiety

18 Thank You and Good Luck

33 Reaching Out

A special mention to the runners, riders, swimmers and climbers who raise money for the Charity

20 Commercial Update

The latest holiday offers at Harcombe House and how to be a recycling hero

24 Try, try and try again

Project lead for Outreach Development, Clare Hannaford, on some exciting new community interventions

34 The wonder years

Ways to ensure we all grow older healthily and happily

38 Shout+

Find out what it feels like to compete in a 30 hour rugby match, raising thousands in the process

News and information for the retired community

26 How to go from zero to hero

42 Competition

Regional Fundraiser, Alan Knell, shares his tips for fundraising glory

Enter to win a hamper full of health and beauty products.

Registered Office: The Fire Fighters Charity, Level 6, Belvedere, Basing View, Basingstoke, Hampshire, RG21 4HG. Charity registered in England & Wales (1093387) and Scotland (SC040096) Disclaimer: The Fire Fighters Charity believe that the information given in this magazine is correct at the time of going to print. We cannot accept any responsibility for any errors or omissions. The opinions expressed in the magazine are those of the writers and not always that of the Charity. Where external links are provided – to other websites or social media accounts – we do not endorse the content carried on these sites and readers visiting them do so at their own risk. Although all advertising is expected to conform to the appropriate advertising standards, inclusion or insertion of such material in this magazine does not constitute a guarantee or endorsement on The Fire Fighters Charity’s behalf of the quality or value of any products or of the claims made for them by the advertiser. Readers are advised to verify product information with the advertiser.

Shout! about it

Contact the editorial team on shout@firefighterscharity.org.uk or 01256 366566

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NEWS

Shout! about it Here’s where you’ll find out what we’ve been working on, where, why, with whom and what for within The Fire Fighters Charity. We’re always on the look-out for interesting stories and if you’ve got something newsworthy that you’d like to Shout! about, let us know: shout@firefighterscharity.org.uk

Grenfell Tower support overwhelming During the days and weeks that followed the devastating fire at Grenfell Tower, London in June, the Charity was overwhelmed with offers of support from across the fire community and general public.

There was an increase in donations and gifts in kind during this time. Many members of the public donated directly, or left donations at their local fire stations. Individuals and businesses alike organised spontaneous collections for the Charity and non-monetary donations also saw offers of recuperation accomodation for firefighters in need.

contributing towards the running costs of our psychological support and other services.

“Finally, to all those members of the fire community affected by the Grenfell Tower fire, in whatever capacity, whether directly or indirectly, The Fire Fighters Charity is here for you when you need us. Just call our Services Access Line on 0800 3898820 and we’ll do all we can to help.”

Mental health campaign launched August saw the launch of The Fire Fighters Charity’s nationwide campaign to raise awareness of the mental health issues affecting members of the fire and rescue community.

Centred around an emotional video in which retired firefighter Roger Moore shares the impact that Post Traumatic Stress Disorder has had on his life and family, the campaign aims to remind members of the public of the impact that firefighting can have on those whose job it is to keep them safe.

Tim Beynon, Head of Marketing and Engagement at The Fire Fighters Charity, said of the campaign: “We want this campaign to reach out to the broader community and general public too, to remind them of the extraordinary and selfless work of the fire service in the hope that they will then consider supporting us.”

You can watch Roger’s video and find out more about our campaign at www.firefighterscharity.org. uk/roger

CSIS grant secured

The CSIS Charity Fund awarded the Charity a grant of £20,000 in September to support the delivery of our mental health services.

Speaking of the incredible show of support, Chief Executive Dr Jill Tolfrey said: “This tragic event has shown the high regard in which the fire and rescue service is held amongst the general public, and the incredible strength of the fire community as a whole.

The Fund is an independent charity linked to the Civil Service Insurance Society (CSIS), which is itself a not for profit insurance intermediary which markets insurance products exclusively to civil and public servants.

“We will make best use of every single penny that has been donated to us and will keep in touch with everyone who has given so generously to us. We want to show them how we will spend their money and what difference it will make to firefighters in need across the UK.

Dr Jill Tolfrey, Chief Executive of The Fire Fighters Charity, said of the grant: “We are hugely grateful to CSIS Charity Fund, this grant will make a huge difference in the delivery of our mental health services.”

“We are already making good use of the recuperation accomodation offered to us, enabling serving and retired firefighters, control and support staff in need of recuperation to take advantage of these opportunities. The income we have received, meanwhile, is already

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NEWS

News Shorts...

Anniversary calendar on sale

West Yorkshire Fire and Rescue Service has kindly published the National Fire Fighters Charity Calendar 2018 to mark our forthcoming 75th anniversary and to raise funds.

The colourful calendar features a selection of photos and fire prevention tips from 12 Fire and Rescue services across the UK and all proceeds raised from the sale of the calendar will go to The Fire Fighters Charity.

Priced at just £10 (inc P&P) you can buy your copy from www. firefighterscharity.org.uk/shop

Three-year Strategic Plan published Earlier this year the Charity published its Strategic Plan for 2017-20. Responding to an increase in demand for its psychological therapy services and with the support of the fire and rescue community, the Charity is pledging to increase online, telephone-based and centrebased psychological support services, thereby making access to support easier and more timely, working with beneficiaries to develop the tools to encourage emotional resilience.

Other aspirations within the new plan include improved access to advice, information and support through the use of new technology including web-based resources, telerehabilitation and the establishment of a dynamic online community. The Charity wants to help beneficiaries to keep in touch, easily accessing advice, guidance and support as necessary to keep active and healthy.

Strong, healthy and connected communities will be enhanced further, with the provision of an on and offline contact service that combines traditional communication channels with a strong volunteer network of home visitors. Aiming to improve connectedness and reduce social

isolation, the Charity is keen to ensure that its beneficiaries feel part of a connected community, supporting healthy living and encouraging new behaviours and lifestyle choices.

Other aspirations outlined in the downloadable document include enhanced physical activity and rehabilitation programmes, with new residential short stay health and fitness programmes for individuals and couples to promote understanding about diet, nutrition, exercise and keeping active.

To download the full Strategic Plan visit www.firefighterscharity.org.uk/strategicplan

Super Sainsbury’s success secured

Firemac back The Fire Fighters Charity

Buildings fire protection specialist, Firemac, has named The Fire Fighters Charity as its Charity of The Year for 2017/18.

Managing Director, Donald Mackay, said of the company’s decision: “I am delighted that we can make a contribution to the costs of delivering such a vital service, especially as we as a company have such a long standing relationship with the fire service.”

Margaret Barnes Smith, The Fire Fighters Charity’s Regional Fundraiser for Scotland, and Andy Hunter, Regional Coordinator and full time firefighter at Dunfermline Fire Station jointly commented; “We are delighted to receive this donation from Firemac.”

Voted for by members of the public, the Local Charity of The Year scheme saw us secure nominations from 60 stores, with each then putting a shortlist of three charities to the public vote.

Customers then decided on their charity of choice in store and online.

absolutely delighted to have won this many stores across the UK, it just shows how much the public value the fire and rescue service in their local communities. The money raised throughout the coming year from all these stores will help us to fund our services, helping fire and rescue service personnel to overcome injury, illness and psychological trauma. So, on behalf of everyone at the Charity, thank you for voting for us.”

Natasha Mason, Regional Fundraising Manager, said following the announcement

by Sainsbury’s: “We’re

You can find your nearest store at www.firefighterscharity. org.uk/sainsburys

This summer no fewer than 46 Sainsbury’s stores across the UK named The Fire Fighters Charity as their chosen Charity of The Year.

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Join our Strava running club If you regularly run then there’s a good chance you already track your runs using your watch or smart phone. If so, you may want to consider joining The Fire Fighters Charity Running Club on Strava.

Free to join, Strava is an online resource and app for tracking your runs, races and training.

It uses the tracking data from runners’ GPS watches or phones to compile a full breakdown of your run (how far, how fast, where, heart rate, elevation etc.). As part of The Fire Fighters Charity Running Club you can then see how your runs compare to other members of the club, you can chat to, comment on and share progress and follow other club members. You can also join ‘Club events’ for events such as the Virgin Money London Marathon and train alongside your fellow runners, wherever they may be.

To find out more and join the Club visit www.strava.com/clubs/ firefighterscharity or simply search for us in the Strava app.

EVENTS DIARY

Events

Save the date

Whether you run, walk, bike or bake, there’s bound to be a fundraising event for you in the not too distant future, here are just a few...

22 April 2018: Southampton Half Marathon

All year : Skydiving Details: What’s not to like about jumping out of a plane?

Freefalling for several thousand feet, you’ll be harnessed to a professional parachute instructor who will do all the tricky stuff for you and ensure you land safely back on terra firma. Jumps can take place on a date and at a location convenient for you.

Details: The route is a stunning mix of coast, city and parks. Starting in the heart of the city at Hoglands Park, this course covers a fairly flat route. This half marathon is also an ideal choice for first time half marathon runners and an exciting new course for seasoned pros alike.

How to enter: Visit www. firefighterscharity.org.uk/ events and search for Skydiving Registration fee: None Minimum fundraise: All you need to do is raise £395 and you will receive your jump absolutely free!

How to enter: You can join The Fire Fighters Charity team by registering online at www. firefighterscharity.org.uk/events Entry cost: £30 Minimum fundraise: No additional fundraiser, however we ask you to raise as much as you can.

29 July 2018: Ride London 100 2018 29 August until 2 September 2018: Icelandic Lava Trek 2018

Details: The route offers a perfect traffic-free ride for a range of cycling abilities.

Everyone can enjoy a challenging day in the saddle pedalling through the roads of London and Surrey. Starting from the Queen Elizabeth Olympic Park, the 100 mile route will take you through the capital and into Surrey’s stunning countryside. With leg-testing climbs and a route made famous by the world’s

best cyclists at the London 2012 Olympics, it will be a truly spectacular event for all involved, finishing on The Mall in Central London.

How to enter: You can join The Fire Fighters Charity team by registering online at www. firefighterscharity.org.uk/events Entry cost: £20 Minimum fundraise: £599 (excluding Gift Aid)

Details: This fascinating and highly diverse short trek takes you up to a high pass between two majestic glaciers, taking in the new lava from the 2010 eruption of Eyjafjallajökull. It then finishes at the beautiful waterfall of Skógarfoss before returning to Reykjavik, where

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you will have some time to explore or visit the famous Blue Lagoon thermal spa.

How to enter: Register via our website at www. firefighterscharity.org.uk/events Registration fee: £275 Minimum fundraise: £2,750

SOCIAL LIVES

FFC

We love hearing from you and finding out about all the incredible things you do to support The Fire Fighters Charity. We’d love to mention and thank you all, but it would take the entire issue to do so. Instead, here’s a brief selection of your recent comments on our social media channels, reproduced verbatim. Do make sure you get in touch via Twitter (@firefighters999) or Facebook (/thefirefighterscharity).

Tweet relief Ben @benselby3538 2mile @SwimSerpentine completed and over £700 raised for the @firefighters999 #SwimSerpentine

Phillippa Reece

Smethwick Fire

This is an amazing charity and I am so proud to volunteer to assist them in the delivery of the amazing work they do. @Knell_FFC

And we’re done!

Nearly £1200 raised for @firefighters999 sponsored by @EMRmetal @Wolfsafety #smethwicksplash @WestMidsFire

@glitterypips

@Smethwickfire

The Anxious Fireman

@jonnyward21 Currently at Jubilee house with the @firefighters999 for EMDR treatment. To all firefighters I cannot recommend the services here enough.

NYFRS_ Ham Catherine

@catherine_ince So courageous, Roger and Karen. The @firefighters999 FF Charity perform miracles - please support them.

@NYFRS_Ham Visited a gentleman today replaced faulty smoke alarm.

So please with the service he is donating £50 to @firefighters999 charity!

Spalding FireStation @SpaldingFire After learning CPR at #spaldingfireopenday Blaze Bear wanted to thank our #community 4 their generosity raising £1500 for @firefighters999

Face to face with our supporters: Gary Bowden 11th August 2017

Just finished 2 weeks at the centre after a knee replacement. I would like to thank all the staff for all there care. I am now a head of my recovery time. Thanks for the experience and your professional knowledge. Keep up the good work guys.

Michelle Mabbett 22nd July 2017

Amazing experience and care from the Fire fighter’s charity. Staff are incredible. It’s a real gift and honour to have access to such support. Thank you! Xx

Jim Walker 23rd June 2017

You understood. You introduced me to others with similar experiences and outlook. You helped put me back on track.

Thank you.

Susanna Repik 4th May 2017

Fantastic place.Helped me get my life back together after spinal injury. The staff are fantastic the facilities second to none.

Can’t thank them enough for what they did for me in my rehabilitation.

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Ian Orledge 22 April 2017 I have just finished 2 weeks rehabilitation at jubilee house in Penrith and I cannot praise the staff enough! We as firefighters are very lucky to have this service available to us when ever we need it. I hope in the future I will not need to go again but if so I will be very pleased to return. Thank you Jubilee House!

Emma Watling 20 May 2017

Just home from a week’s worth of excellent care, brilliant knowledge and fantastic facilities. Second to none.

MEET THE TEAM

Our determined Scottish fundraisers

By Margaret Barnes, The Fire Fighters Charity Regional Fundraiser

T

he lengths that members of the Scottish Fire and Rescue Service go to in order to raise money for us continues to leave me in awe. In this brief column I’d therefore like to highlight some of the challenges from this year which demonstrate the passion and dedication of our Scottish fundraisers.

The Arctic adventurers A team of firefighters from Stranraer raised £5,000 by trekking through the freezing conditions of the Arctic. The team (pictured top of the page) was made up of Crew Manager Tony Reid, Crew Manager Andy McGarva, Firefighter Gavin Church, Firefighter Stuart Anderson and colleague George Tunnoch. The unique challenge saw the team spend three days trekking into the Arctic Circle. This trek is not for the faint hearted, pulling all your equipment in a pulk (a Nordic toboggan), battling the elements and sleeping in tents.

The muddy masses In June a team of six firefighters from Newcastleton Fire Station took on the Tough Mudder

challenge raising £1,500 for us in the process. The gruelling event, which took place at Drumlanrig Castle, was a 10-12 mile mud and obstacle course designed to drag you out of your comfort zone by testing your physical strength, stamina, and mental grit.

The seafarers As a final example, two Stirling firefighters have been preparing to take on the challenge of rowing the 3,000 nautical miles of the Atlantic Ocean. Kristopher Elliot and Allan Huntly are taking on this gruelling challenge to raise money for us in memory of former Alloa Watch Manager John Noble. John was tragically killed in the line of duty in 2008.

The recruitment of Charity While training for this event is no mean feat - currently fewer Station Reps has been amazing people have rowed the in Scotland as well, with over Atlantic than have 100 volunteering in the travelled into space last year. We’d love We’ve seen an or climbed Mount a Charity Rep on overwhelming Everest – the every station, amount of generosity pair have raised control room and from Scottish Fire over £45,000 so support area and Rescue staff, far, which covers in Scotland to volunteering their the cost of their make sure all our time to fundraise equipment and beneficiaries know for us. provisions for the what our services crossing, including the can offer them and boat, which will eventually how they can be accessed. be sold to contribute to the total If you don’t have a Rep in your amount raised. area and would like to volunteer, please contact me.

Along with these impressive feats of endurance we’ve seen The Summer Ball in May an overwhelming amount of (Chief’s Ball), meanwhile, raised generosity from Scottish Fire an amazing £5,860 in the raffle/ and Rescue staff, volunteering auction alone. Thanks to one of their time to fundraise for us with our key volunteers in the East car washes, open days, ladder SDA for getting matched funding climbs and a whole host of so we could reach that total. other events.

I want to say a big thank you The National Car Wash League to everyone who supports income from Scotland doubled the Charity in Scotland, your compared to the year before, determination and generosity raising £22,000 for us, and makes me proud to be a part the figures for September are of the Scottish Fire and looking good too. A huge thanks Rescue community. to all who encourage, organise and take part in these events – mbarnes@firefighterscharity. we can’t do it without you! org.uk

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MEET THE TEAM

A memorable thank you

By Nathan Ashe, London Fire Brigade Crew Member and The Fire Fighters Charity, Charity Fundraiser

F

we even had some people ollowing the Grenfell come to the station who just Tower fire we have wanted to cook and clean up been inundated with for us, which is something that offers of support and I’ve never really witnessed in messages of thanks. my career.

It’s the simple things that really It was during this impact on you, outpouring of like the hand support from drawn cards “Adele joined the public sent by the whole crew that we had children for the minute’s a surprise from local visit from schools. silence, which a slightly We’ve also was emotional higher profile had people for us all.” local resident. come to the On returning to station to make duty after a few some incredibly days off, I was sat at generous donations my desk in the station when to The Fire Fighters Charity. a lady came to the window with In the days following the fire,

three boxes of cakes and got chatting to a couple of the guys on our watch. They didn’t recognise her at all, but I could tell it was Adele from her accent.

As I went over to talk to her she said; “Oh I recognise you,” which surprised me, so I replied; “Really? You recognise me?” and she said; “Yeah, I’ve got a picture of you on my fridge,” which really took me back. It turned out that her son had visited the station a month before during one of our open days and she has a picture of me showing him the hose reel.

I invited her in for a cup of tea and a chat. She wanted to know everything about

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our work and asked lots of questions, she also joined the whole crew for the minute’s silence, which was emotional for us all. Later, she noticed my colleague’s helmet, which was burnt and smelt of ash. She looked at it, smelt it and then started crying and one of the firefighters gave her a big hug.

It clearly affected her.

In the wake of a tragic event like this, it is humbling to see the public support and generosity towards the fire service, and The Fire Fighters Charity, and I am grateful the Charity is there to help firefighters through this difficult time.

“When you’re in the service it’s a bit like being in a pressure cooker and that pressure was only really released once I’d retired.”

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MENTAL HEALTH

Head space

Firefighter Roger Moore developed life changing PTSD when he retired from the job he loved. Struggling to understand his feelings and to find the support he needed, he turned to The Fire Fighters Charity. The result, he says, saved his life.

T

he definition of bravery is subjective. To one person the act of rescuing an individual from a burning building may appear brave, while to another it is simply routine. For others, bravery comes not from acts of heroism or from extraordinary circumstances,

but from recognising when you need support and reaching out to others for it.

Former Station Commander Roger Moore is just such a person.

Roger retired from active duty in 2013, having spent a 30year career climbing the fire service ladder in his home city

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of Coventry. He cherishes the memory of those years, of the watches he served on and later led, of the jobs he attended, the people he met and the community he served. Roger was a career firefighter who, like the thousands on active duty today, attended incidents without question, dealing with the situations he and his crews

MENTAL HEALTH

were presented with in a systematic and professional manner. It was, he says, more than a job, it was a way of life and one he wholeheartedly embraced.

“I joined in January 1983,” recalls Roger, as we discuss his career. “I trained in Coventry and stayed in service there for the next 30 years, finishing up as a Station Commander.”

Assuming a variety of roles and responsibilities throughout that time, Roger inevitably saw his fair share of tragedy and trauma and, as he reflects on this, our conversation shifts towards the impact this has had on his life today.

“I was a trauma instructor and so I was involved and hands on with people who were ill or dying,” he says. “So I have been

with people as they have taken their last breaths. I also did a bit of community responding for the ambulance service in my local area and because of my qualifications I was turned out to Category As – heart attacks and so on – and so again I came across quite a few dead people as well as people who died while I was with them.”

This he recounts in a matter of fact manner, stating that on many occasions he was able to process these incidents with the support of fellow crew members, talking it through in the mess room over a cup of tea once they got back to the station, or in the bar after a shift.

However, there were occasions when the timing of incidents and shift patterns meant that he would attend and then return home soon after. This, he admits, was tough.

“It’s as though your body needs to reboot to get control back, so you are closing everything down. I just wanted to stand still, I didn’t want to hear anything.”

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MENTAL HEALTH

“Coming back to normality i.e. your house and your children playing in your garden or putting up the Christmas decorations, is one of the hardest things,” he says. “You might have been retrieving a dead body or picking up an arm or a leg, or watching a teenager die and then within half an hour you’re back in your home and your children are putting up the Christmas tree saying: ‘Daddy, Daddy, look at this.’

Such incidents were understandably hard to process at the time and Roger admits that it has only been since his retirement in 2013, once removed from the bosom of support that came from being a part of the fire service and with time on his hands, that the impact has been truly felt.

“When you’re in the service it’s a bit like being in a pressure cooker and that pressure was only really released once I’d retired,” he says.

“However, I was sort of aware that things had been getting bad for perhaps the last four years in the job. I was being very verbally aggressive and argumentative with family and friends, but I kind of just put that down to the stresses and strains of the job.

“A month after I retired in May 2013, however, things came to a head. I was sitting with friends in the pub having a leisurely drink and from nowhere I just burst into tears, uncontrollable sobbing. A complete screenshow shot across the front of my eyes of nearly every dead person I had ever dealt with. It obviously terrified everyone in the pub because they couldn’t see what I was seeing.”

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MENTAL HEALTH

Further flashbacks and incidents occurred in the months and years that followed, at each time causing Roger, as he describes, to close down and have to reboot. One such incident occurred during an everyday trip to the supermarket: “I went into Sainsbury’s and the tannoy went off with some kind of announcement. But it was the same ‘bing bong’ sound as the turnout at one of the fire stations and I just found myself with my fingers in my ears and my face stuffed into all the products on the shelves, trying to close everything down. It’s as though your body needs to reboot to get control back, so you are closing everything down. I just wanted to stand still, I didn’t want to hear anything, I didn’t want to respond, I didn’t want to be touched.”

Roger now recognises the triggers for these flashbacks – which include fast moving cars that remind him of road traffic collisions and high

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pitched voices – and, thanks to support he has received from The Fire Fighters Charity, has learned tools and techniques to remove himself from situations and to deal with them when they occur. However, despite being diagnosed with Post Traumatic Stress Disorder (PTSD) his search for support had been a lengthy one prior to his application to the Charity.

He had found that few mental health professionals sufficiently understood the specific impact that his work as a firefighter had had on him, and that the support he was offered was inadequate.

A former colleague first recommended The Fire Fighters Charity to Roger and he spoke to a member of the psychological therapy team at Harcombe House, before applying for Charity services and attending on a dedicated mindfulness week at the centre.

“She [the psychological therapist] was beyond brilliant,”

MENTAL HEALTH

Working with

trauma

By A.J. Whitaker, Psychological Therapist

Trauma and Post Traumatic Stress Disorder (PTSD) are often issues that those applying to access our psychological programme mention on their application. In our experience, it may also be an underlying element of depression, anxiety, stress, anger and/or relationship breakdown. As a service we are aware that our knowledge and expertise of working with trauma is in demand.

On receiving an application for psychological support we will discuss with the beneficiary what we offer and if this will suit their individual needs. From this conversation we begin the process of developing a plan to suit what they hope to achieve.

enthuses Roger. “She just chatted away to me to help me out and sent me a referral form. I got that through, spoke to her another couple of times and then after applying to access the Charity’s services, my first session with her at Harcombe was in the last week of March this year. It was a week-long group session on mindfulness, with people who had a whole range of similar things. Being with that group of people, who all understood, was fantastic and the course helped me hugely. Everyone did everything together and it was great. It was like being on watch, everyone had a similar thing and that was like being in a strong, united club, because they all understood.

Having those eight people together on that course was an unbelievable feeling.

“But the psychological therapist helped me after the course as well. I said that I needed help immediately with this and she helped me to find a local company that I could approach for support, and I’ve been going to them ever since. I had been given a lot of tools and now I have had that support from the Charity I understand that I need to do fitness for my health, to give me those natural highs that your body needs. I’m also doing the mindfulness that she recommended I do, and reading books that she recommended on things like meditation, all of which helps.”

Roger returned for a follow-up week-long stint on the Health and Wellbeing programme at Harcombe House in June and, as our conversation draws to a close, is keen to emphasise the

significance of the support he received.

“The thing I realised at Harcombe House and with the psychological therapist I worked with,” he says, “is that if she hadn’t been there I would definitely be self-harming now and there’s a reasonably good chance I would have committed suicide.

“She pointed me in the right direction with the support that I have now got, she is the one who started it and is probably the main reason why I am now going in all the right directions and able to use the tools I have to cope.

The support the team there has given me and the way they helped me has been fantastic.

They are all brilliant and help you to realise you can do a lot more than you think you can do.

It’s up to me now.”

This may include: •

psychological education about stress and trauma and how this affects their emotions, behaviours, physiology and thoughts

•

how they are currently managing and what coping strategies have been helpful or less helpful.

“If she hadn’t been there I would definitely be self harming now and there’s a reasonably good chance I would have committed suicide.”

• exploring the impact of trauma on their life, family and wider social network.

•

a variety of therapeutic options will be used which may include; EMDR, CBT, mindfulness and other widely recognised therapeutic approaches.

•

in every instance the building of the therapeutic relationship in a safe, confidential environment underpins all that we do.

In many circumstances talking with a member of our psychological team may be the first time that they have spoken about the trauma. Being able to speak to one of the team without being judged is often a turning point in beginning recovery from trauma.

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THANK YOU AND GOOD LUCK

Fundraising focus All around the UK, our fantastic supporters are always busy swimming, cycling, running, walking and washing cars (amongst other things) to help raise money for the Charity. Here, we say thank you to those who’ve already completed their challenges, and wish the best of luck to those about to! If you’d like to feature on these pages, just email shout@firefighterscharity.org.uk

Thank you...

George’s Marvellous Morning

The Family Centre, Crownhill, Plymouth The Family Centre in Crownhill, Plymouth held a series of charity events including a raffle, cake sales and the profit generated from day trips. They presented a cheque for £400 to crew members from Green Watch at Crownhill Fire Station.

Seven-year-old George Thornberry from Clitheroe was so moved by the awful events at Grenfell Tower that he set up his own fundraising morning, selling decorated biscuits to passers-by outside his house.

George raised an amazing £120 and his efforts were spotted by the crew at Clitheroe Fire Station who gave him a tour of the station as a thank you.

Courtney Taylor’s Triumphant skydive Courtney Taylor, a caterer from the Fire Service College at Moreton-in-Marsh has completed a 10,000ft tandem skydive to say thank you to our amazing firefighters, raising over £1,050 for us.

Well done George, you’re a superstar fundraiser.

Smethwick Green Watch A team from Smethwick Fire Station Green Watch raised nearly £1,200 by canoeing across the West Midlands over two days, tackling the local Birmingham Canal Network!

You can find out more about their incredible journey here: www.justgiving.com/ fundraising/smethwick-green

Jason Liversidge After being diagnosed with motor neurone disease (MND) in August 2013, Jason now uses a wheelchair, but this hasn’t deterred him

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THANK YOU AND GOOD LUCK

Good luck...

Former Chief Fire Officer and now retained firefighter in Exeter, Brian Murray, is taking on a 4,300 mile cycle across America.

Earlier this year we were named Charity of The Year across 46 Sainsbury’s stores, meaning that Sainsbury’s employees and customers will be raising money for us across the country over the next 12 months. Good luck to you all and thank you for your fantastic support, we can’t wait to hear about some of the fantastic fundraising initiatives you’ve got in the pipeline.

Brian’s epic journey will begin in Oregon on the Pacific Coast and take him around 26 days, finishing in Virginia on the Atlantic coast. Good luck from all at the Charity!

You can follow Brian during his training: www.mydonate.bt.com/fundraisers/ brianmurrayadventures and we’ll also be covering his endeavours on the website.

Christmas Fundraising Join us in our Christmas fundraising competition. Any station or group running any Christmas fundraising event can enter. Simply register with your Regional Fundraiser. The highest fundraising station in each region will win a hamper. Speak to your Regional Fundraiser for more information.

from doing some heart-stopping challenges.

Jason abseiled the Humber Bridge for the MND Association and The Fire Fighters Charity as a way of saying thank you to firefighters who recorded their voices for his speech communication aid.

support from the Charity and has also been involved in a number of fundraising events.

Thank you Jason and congratulations for completing you challenge! www.justgiving. com/fundraising/jasper-taylor

Abbie Durham YFA Congratulations and thank you to Abbie, an aspiring young firefighter at Durham Fire Station in Country Durham, who mans the Charity stall at open days. Abbie also took on the Junior Great North Run raising over £300. You can still donate to Abbie’s JustGiving page: www.justgiving. com/fundraising/abbiedurhamyfa

Jasper Taylor Jasper undertook a 200 mile static cycle in full fire kit and breathing apparatus! Having been in the service 30 years Jasper has received

Sainsbury’s customers

Hot Nutz – The Nuts challenge Thank you to Team Hot Nutz; Shelley, Mark, Rachel and Nina who took on The Nuts Challenge. A 7km assault course in extreme mud. The team also added to the challenge by wearing firefighter gear and carrying a 40kg rescue dummy. Their fantastic efforts have raised £885 to date www.justgiving.com/ fundraising/hotnutz

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COMMERCIAL UPDATE

Warm up this winter Fantastic holidays, whatever the weather Embrace the winter with an all-weather break at Harcombe House in South Devon.

You can escape the chill in one of our cosy bungalows and discover the seasonal delights of the Devon countryside on your doorstep.

We have some great value breaks available throughout the winter months, allowing you to explore all that this beautiful area has to offer. From wintery walks in the woods to windswept strolls along the beaches, or even a relaxing coffee and slice of cake in our new on-site cafe.

Our heated indoor swimming pool, meanwhile, allows you to swim to your heart’s content, while our newly surfaced tennis court is perfect for anyone looking to work up a sweat.

For information on the latest availability and offers for autumn / winter breaks you can call Harcombe House on 01626 853639 or visit www.firefighterscharity.org.uk/ harcombewinter

Castaway your cast-offs Head start a textile transformation Christmas will soon be looming so why not make room for that new reindeer jumper and encourage everyone in your local area to do the same by adding a recycling bank to your station forecourt – or take your old clothes to one of the 600 fire stations across the UK that currently have one.

We have raised over £2.5 million from textile recycling since 2009 but we can do more if you or those in your community have old clothes you no longer want. Textile recycling is a straightforward and rewarding way to help support firefighters across the UK. You can view the location of all our textile recycling banks by visiting www.firefighterscharity.org.uk/recycle. However, we never stop searching for new stations, so if you think that your station and local community would benefit from a recycling bank, or one in the local area, please get in touch with Kevin Biles, Sales Manager on 01256 366573 or kbiles@firefighterscharity.org.uk.

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MERCHANDISE OFFERS

Christmas Corner Are you feeling festive? Planning your Christmas list already? Take a look at our selection of Christmas cards below.

1. Teddy card (pack of 10) £5.00

3. Peace card (pack of 10) £5.00

5. Festive Robbin card (pack of 10) £5.00

7. Christmas Bunting (pack of 10) £5.00

2. Hoppy Christmas card (pack of 10) £5.00

4. Snow Drift and Sleigh Ride card (pack of 10 – 5 of each design) £5.00

6. Humorous selection cards featuring 5 different designs (pack of 10) £4.00

8. All Spruced Up card (pack of 10) £5.00

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VISIT www.firefighterscharity .org.uk/shop or call 01256 366566 All prices Include postage and packaging.

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MERCHANDISE OFFERS

Christmas Gift Ideas 1 4

1. 3D Crystal Block

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LASER £20.00

2. Fire Fighters Charity Cufflinks CUFF £10.00

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3. Thin Red Line Cufflinks CUFF – TRL £10.00

4. Fire Fighters Charity Silk Jacquard Tie - Navy TIE £19.99

visit www.firefighterscharity.org.uk or call 01256 366 566

National Fire Fighters Charity Calendar 2018

Featuring a selection of photos and fire prevention tips from 12 Fire and Rescue Services. All proceeds raised from the sale of the calendar will go to the Charity.

£10 including postage and packing To buy your calendar please visit www.firefighterscharity.org.uk/shop

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MARATHON RUGBY MATCH

Try, try and try again The tries kept coming for 30 consecutive hours earlier this year as The Fire Fighters Charity Rugby Team attempted to beat a Guinness World Record and raise tens of thousands of pounds in the process.

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laying a full contact sport like rugby for a standard 80 minute game can be physically demanding enough, leaving you aching, bruised and drained. Now imagine doing the same thing for 30 straight hours. That’s exactly what teams from The Fire Fighters Charity and Scotty’s Little Soldiers did earlier this year when they met to attempt a new Guinness World Record and raise over £50,000 for their charities.

The game, which took place at Worcester Warriors Sixways Stadium, kicked off at 8am on Friday 12 May. Thirty hours later, on Saturday afternoon, The Fire Fighters Charity team emerged

as victors with a score of 1,603 points to 1,483. The teams were 23-a-side and were made up of members of the fire and rescue service, the military and other supporters of the two charities.

The Guinness World Record time that the players were attempting to beat stood at 28 hours and 32 minutes, a gruelling challenge that took a physical and mental toll on the players involved.

Dan Evans, from South Wales Fire and Rescue Service and Captain of The Fire Fighters Charity team, said: “Despite having played rugby for 20 years, playing rugby for 30 hours was easily the hardest thing I have ever put myself through.

“There was a point at around 2am with 12 hours to go where it was raining, cold, dark, there was no music playing, and I’d just been woken from a 20-minute nap. It was a very dark time for the players on the pitch, we were all in pain, and had a lifeless expression on our faces. I began to wonder what I got myself into and if we were actually going to finish it.

“But a group hug between the two teams and some motivational words from the guys meant those thoughts soon passed and we were focused on making it to sunrise.”

Evans admitted: “There were tears in our eyes when we’d realised we’d done it. I’d never

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met any of these lads before the game, but after two days, they felt like my best mates.”

Alan Knell, Regional Fundraiser at The Fire Fighters Charity added: “This was an amazing event to be a part of. Unfortunately they missed out on the record due to a technical issue with the camera equipment recording the match.

However, they smashed their fundraising target for us and have promised to come back and do it again for the record.”

We want to say a huge thank you to everyone who put their bodies on the line to participate in the game and everyone else involved in organising and supporting the event.

MARATHON RUGBY MATCH

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FUNDRAISING TIPS

How to go from zero to hero Regional Fundraiser, Alan Knell, shares his five top fundraising tips Tip 1

Set a challenge

A great way to start fundraising is to set yourself a goal for fundraising, this could be a number of different events, from running the London Marathon to a cake sale in your place of work. There are so many ways to raise funds, and be creative too, sometimes the best fundraising ideas have never been done before.

Tip 4

Spread the word online

We now live in a world of non-stop social media and this can be a really powerful tool in your fundraising arsenal. Through using your own social media you can now effectively spread the word of your event across large numbers of people, and you can also use it to promote your online fundraising page too. There are a whole host of ways you can do this, at no cost to yourself, and we can support you with this too.

Tip 2

Tip 5

Do something you enjoy

What challenge should you set? I always advise to do something that you enjoy, if that be golf, fishing or fashion, find a way to set yourself a fundraising target around something you enjoy doing. It’s likely that if you use a hobby or something you participate in at the weekend, you will have a good circle of friends and family who will support you along the way. On the flipside, if you hate flying and are scared of heights, don’t set yourself a skydiving challenge!

Focus on who you’re helping

If you have set yourself a difficult physical challenge, like the rugby match we played and which you can read about on the last two pages, you will at times have to push through the training and event. However, always remember the reason you are playing, to support all those people who really need your help. Also, remember to have fun and enjoy the event you are hosting or taking part in. Whether you raise £10 or £10,000, every penny will go to help others and raise awareness of our charity too. So good luck and go for it!

Tip 3

GET SUPPORT FROM YOUR REGIONAL FUNDRAISER

Ask for support from the Charity

Is there any support available from the Charity? Yes, if you contact us we will put you in touch with your local fundraiser who can offer you loads of support, ideas and promotional materials for the event. With the guidance of the regional fundraisers you will be able to fully maximise your fundraising idea.

To find out how we can support you with your fundraising, get in touch with your Regional Fundraiser. Contact info@firefighterscharity.org.uk and we’ll put you in touch.

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MENTAL HEALTH

Are you stressed?

How to spot the signs and symptoms of stress and what to do about it

Psychological Therapist Sheila Dowton on the signs of stress and anxiety to watch out for and how to combat them.

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ou only have to google ‘stress,’ and you’ll find dozens of articles and self-help guides from a plethora of reputable and not so reputable sources, as well as adverts from companies offering support or solutions.

Stress is a big issue that touches everyone to one degree or another. However, it is unpredictable and can impact people in vastly different ways.

Human beings have always had a stress response, activated by real or perceived danger. The original evolutionary purpose was to mobilise ourselves physically and psychologically

for “fight” or “flight” when confronted by a marauding sabre-toothed tiger perhaps, or a hostile caveman trying to steal our firewood. And that short term stress response is still our best friend when we are in danger, or when we need to raise our performance in a challenging situation.

But for centuries we’ve had longer term pressures to contend with, which also activate our stress response and may keep us there for some time: illness or injury, work issues, home and family problems, relationships going bad, lack of something we need. On top of all that, we’ve learnt to stress ourselves out

too! We beat ourselves up with our perfectionism and our impossible expectations of ourselves and others, with our lack of self compassion and our unhelpful beliefs about how wonderful our lives should be.

We mentally time travel to the past or the future, and get stuck there – usually in a negative way. Such internal or selfimposed pressures might help to drive us forward as a species, but can make us feel pretty miserable as individuals.

Whilst there is a general perception that stress levels are going up, it is actually quite hard to find a conclusive evidence base for that. Reported stress levels amongst young people,

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students, workers and people in general are definitely on the increase, but maybe that’s because we are more willing to talk about stress in 2017, or more likely to recognise that some of our physical symptoms such as blood pressure, headaches, muscle tension, digestive problems or insomnia can be stress related. However, I think most of us share some intuitive sense that life is getting more stressful, and that the psychological and physical impact of all that stress is getting more profound and worrying.

The truth is, many of us are feeling overwhelmed, and the fact is that too much long term stress makes us physically

MENTAL HEALTH

and mentally ill. Firefighting, meanwhile, features high in most surveys of stressful jobs, due to traumatic exposure, shift work and the very nature of the job.

So, in no particular order, this is my very subjective and unscientific list of the indicators to look out for, alongside some ideas on how to combat them:

I could list the possible signs, symptoms and behaviours that might indicate stress, but it would fill the rest of this magazine. We all respond to stress in different ways, and there are a myriad of thoughts, emotions, physical sensations and behaviours that are common and normal responses to pressure, and may indicate stress. You’re all perfectly capable of using the internet, so I’m not going to regurgitate a summary of what’s already out there.

1. Sleep Disturbance Whilst insomnia can be caused by any number of environmental, behavioural or physical reasons that have nothing to do with stress, the combination of stress and shift patterns can play havoc with our sleep patterns, and sleep disturbance is often an indicator of stress. Sleep is not a bedfellow we should ever take for granted. If you want sleep to jump into bed and curl up with you, you have to show how much you love it! Seduce sleep with hot baths, relaxation, camomile tea, reading something boring, lavender pillow sprays, yoga – whatever works for your particular sleep sprite – and don’t indulge in the behaviours that you know will drive sleep away, like exercising or eating too late, overdoing the alcohol or caffeine, or taking work or laptops into the bedroom. Check out sleepstation.org.uk for all the information you could ever want on sleep and stress!

Instead I thought I would share with you some of the stress indicators I have particularly noticed during my work with fire service personnel over the last three years. I have no wish to generalise – fire service personnel are a diverse group of men and women, and there is no ‘typical’ firefighter’s response to stress. But working as a psychological therapist at The Fire Fighters Charity I’ve noticed some particular indicators which seem to present over and over again.

“We beat ourselves up with our perfectionism and our impossible expectations of ourselves and others.”

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2. Anger – or just feeling plain cranky Anger is a natural emotion when we’re stressed, and drives our “fight” response – very helpful when we’re wrestling with that firewood-stealing caveman.

But when you want to shout obscenities at ‘white van man’ who just cut you up on the roundabout, or you find yourself yelling at the kids because one of them didn’t screw the lid back on the milk, well maybe that’s a sign that your stress levels are too high and you need to find ways to relax and bring them down a notch or two. More on relaxation later.

3. Feeling like a failure Maybe it’s because firefighters are natural “rescuers,” and don’t feel they have any business getting stressed or overwhelmed like a normal person; or maybe the perceived expectations of a firefighter to be fearless and strong can be a struggle to live up to when you’ve got a lot of personal stuff going on. As a result, there may be a reluctance to acknowledge that life is getting stressful, and asking for help feels like a massive personal failure. Some might try to deal with those

MENTAL HEALTH

“Stress is a real problem, we all have to learn to manage it and develop healthy coping strategies.” feelings by blaming others for their problems, whilst some turn those feelings inwards and feel ashamed or weak. A sense of identity as a ‘rescuer’ is not helpful if it doesn’t allow you to accept that you are human, sometimes vulnerable and deserving of help from others.

That doesn’t make anybody a failure.

4. Getting tearful/emotional Firefighters don’t wear their hearts on their sleeves as a rule, and that’s probably a good thing most of the time. However, if we don’t give ourselves permission to express our emotions, that doesn’t mean the emotions go away – it just means we put a lot of energy into keeping a lid on them. When we have a lot of pressure in our lives, or if we have been through a challenging transition like retirement, the effort to keep that lid screwed down becomes more difficult. We can experience ‘leakage’ – that is finding ourselves experiencing intrusive thoughts or suddenly getting emotional and tearful when our guard is down. To our horror we may start crying watching

DIY SOS. Getting a bit tearful doesn’t have to be a problem in itself of course, but it may be a sign that you’re stressed.

We need to confront and talk about how we feel.

5. Difficulty relaxing Who relaxes when they’re running from a sabre-toothed tiger? You’re not supposed to relax when you’re in fight or flight mode. As the tiger closes in, you’re not going to be looking forward to an evening reviewing your stamp collection, or doing a spot of yoga, or whatever it is you normally find relaxing. When you’re stressed it’s innately natural to feel like you can’t be bothered to do the things you would normally find enjoyable. This is a real catch 22, because if your stress levels are high then relaxation is key to bringing them back down again. Giving in to the instinctive urge to cancel all relaxing activity so that you can focus 100% on your problems is understandable, but not helpful. Relaxation is important for your mental health, and you need to work out what you find relaxing, and then make time to do it.

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MENTAL HEALTH

6. Alcohol abuse – or alcohol ‘creep’ Hobbies/activities take time and a bit of effort – so it may feel far easier to crack open a bottle of wine to get that instant “chill out” feeling. Most of us enjoy a drink from time to time, but if you notice your alcohol consumption creeping up, if you’re feeling a little guilty about it, or if you suspect that next time your GP asks you how many units you consume a week your answer is likely to be around 50% of the true figure, maybe that’s an indicator you may be using alcohol as an unhelpful coping mechanism for the stress in your life. Admitting that to yourself is the first step to finding more healthy ways to cope with or reduce your stress.

7. Isolation Feeling like you can’t be bothered to see people, making excuses to stay at home, and not returning phone calls? We may feel that we’re not much fun at the moment, or we might

not want other people to notice that we’re struggling, so it’s easier to withdraw. It’s important to resist that urge to isolate yourself. We are social beings, and we need to get together to connect, talk and laugh. In that way we help each other to relax and manage our stress.

8. Negative thoughts The stress hormones that mobilise us for fight or flight will also funnel our thinking patterns – they will focus our concentration on what threatens us, persuade us to assume and prepare for worse case scenarios (known as ‘catastrophising’), and make our thinking patterns very polarised and reactive. There is no point blaming ourselves for having these thoughts, they’re chemically driven and we can’t control them. What we can do is recognise that these negative thoughts are stress related, and challenge them. Talking about them can help get us back into a more rational and positive frame of mind, and using relaxation

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and mindfulness practices can help us learn to ‘observe’ our negative thoughts and feeling without getting lost in them.

These are some of the most common indicators I have noticed, but there are many more – and I’ve run out of words to talk about them!

Stress is a real problem, we all have to learn to manage it and develop healthy coping strategies, and be prepared to reach out for help when stress gets overwhelming.

At The Fire Fighters Charity we’re committed to helping our beneficiaries however we can, be that through our psychological and physical rehabilitation programmes, our health and wellbeing initiatives or through offering general advice, information and support.

Check out the website to find out more about what we do and how we can help you.

Take care of yourselves out there. It’s a wonderful – but stressful – world!

FIREFIGHTING FIT

Reaching out Project lead for Outreach Development, Clare Hannaford, on our exciting new pilot community programmes.

I am the Charity’s Project Lead for Outreach Development. This is a new post and the aim of it is to develop, deliver and evaluate some pilot community outreach programmes for our beneficiaries.

So, what, I hear you ask, is community outreach?

WHAT’S THE BENEFIT OF COMMUNITY OUTREACH PROGRAMMES?

Community outreach is a term we use to describe the work we do with people across the fire community, in their own homes or local communities and outside of the Charity’s centres. In this instance we are piloting two new communitybased health and wellbeing programmes; one for retired

Peer support is a great way to commit to making positive life

changes and these programmes will promote that aspect, allowing us to bring people together to share experiences, form friendships, offer advice, guidance and support to each other. The programmes will also help us as a Charity to connect with more of our beneficiaries, to meet, get to know and listen, to help where we can and to make a difference.

Indeed, evidence suggests that providing programmes like these can raise awareness, increase a sense of wellbeing and reduce social isolation and loneliness in those who are affected.

beneficiaries and one for serving firefighters.

These two groups obviously have very different needs in regards to information and advice to help them improve or maintain their lifestyles.

Operational firefighters will also experience different challenges to a group of retired beneficiaries, so we reflect this in the content of our programmes.

By actively going into local communities across the country we can reach many more people, including those who wouldn’t necessarily need to attend one of our centres for residential services, but for whom some input and support would still be beneficial.

WHY DO WE NEED COMMUNITY OUTREACH PROGRAMMES? We offer excellent residential services and there will always be a need for them, but they are often viewed as the last resort when other options have been exhausted and a problem is well established. While we can’t prevent accidents happening or beneficiaries witnessing or hearing traumatic events through their work, we can provide information and support about such topics as how to stay fit; the benefits of eating well; the importance of peer support or friendship groups; skills to cope in a world that is constantly changing and how all these factors interact with each other.

WHERE ARE PROGRAMMES RUNNING?

We are running a healthy ageing

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programme in Bristol and Cornwall between September and December for retired beneficiaries. There will be interactive sessions on physical activity, the Mediterranean diet, recognising and coping with stress as well as a fire memories section and input from some guest speakers.

We are also running a programme for firefighters in Glasgow which will focus on staying injury free, managing shift work and mental resilience.

We plan to run this between October and December.

Both pilot studies will be supported by an online community with further information available as well as links into other services and groups. Providing information and support digitally is a key part of these pilot programmes and there will be a thorough evaluation of feedback and outcome measures to see what works.

THE FUTURE?

There are lots of ways in which we can connect with our beneficiary base and provide meaningful support to them; these pilot programmes represent the first steps of a journey to explore how we can do this effectively. I’m looking forward to seeing how they go and I’d love to hear your feedback if you come along to either of these initial programmes or any we hold in the future.

FIREFIGHTING FIT

The wonder years Earlier this year, Kenneth Jones from Northern Ireland completed his 36th London Marathon at the age of 83. The oldest competitor in the race, and one of only 12 people to have run every London Marathon since its foundation in 1981, Kenneth proves that we can be healthy, fit and active as we get older. Here we look at a few ways we can all ensure we age healthily and keep pace with Kenneth as time ticks on.

The benefits of being physically active are well documented and there is no reason to stop or reduce activity levels as we age, in fact remaining or becoming active into older age has numerous benefits.

Regular exercise can help to protect against dementia, heart disease, stroke, some cancers and Type II diabetes. By being physically active into older age we can maintain independence and prevent falls by staying strong and flexible. Best of all, physical activity and exercise helps us to feel good and can be done pretty much anywhere- in groups, on your own, at home, outside, sitting down - the options are endless - and it is never too late to start. Types of exercise include:

and breathing rate for a sustained period of time. Health benefits occur when 30 minutes of aerobic activity takes place on most days (at least five) of the week, but these can be done in three 10 minute blocks. If this sounds daunting and you’re trying to build up your activity levels, you can work up to it. Typically aerobic activity uses the larger muscles of the body e.g. muscles in the thighs, bottom, back etc.

This type of activity includes walking, running, cycling, swimming, aerobics, gardening, dancing and sports such as badminton and tennis. Aerobic activity should make you feel warm and a little breathless, (you should still have enough breath to be able to speak). This type of activity is particularly good for keeping your heart and brain healthy.

Aerobic activity

Strength, balance and flexibility

BE PHYSICALLY ACTIVE

Aerobic means ‘requiring oxygen,’ which means activity that increases your heart

Maintaining strength, balance and flexibility as we get older reduces the >>>

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FIREFIGHTING FIT

>>> effects of ageing on the body, preventing or delaying frailty and the risks associated with it, including the risk of falling. Regular strength training prevents muscle loss and promotes bone density, making it easier to move about, do household and gardening chores and enjoy activities with friends and family.

Evidence suggests that strength training may help to control blood sugar levels by improving insulin sensitivity within the muscles and to maintain a healthy blood pressure. Strength training can be done in a gym, but can also be done at home using body weight and household items to provide resistance. Balance and flexibility exercises are recommended for older adults, particularly those at risk from falling, they can easily be incorporated into a strength training regime and done at home. However, participating in a Tai Chi or yoga class or playing bowls will also challenge balance and flexibility. Yoga and Tai Chi incorporate breathing exercises and relaxation and promote both mental and physical wellbeing. Two strength and balance sessions per week are recommended to gain the most benefit.

EATING WELL

It is important to maintain a healthy weight throughout your life; it is common to gain weight as you age, particularly if you become more sedentary, and as a result older people have a tendency towards a higher fat to muscle ratio than younger adults. It is possible to maintain muscle mass into older age (see strength training) which can help to maintain a healthy weight.

As people age, appetite can also diminish so ensuring a wide variety of foods is eaten is important to prevent becoming nutrient

deficient. Older people are less efficient at turning sunlight into vitamin D, which is required for healthy bones and may help to prevent/manage heart conditions, diabetes, asthma and cognitive decline; the British Nutrition Foundation recommends taking a supplement once past the age of 65 as well as eating foods rich in vitamin D such as oily fish. Including calcium (dairy foods, kale, sardines) and vitamin B12 (present in high amounts in liver, oily fish, dairy produce and eggs) will help to keep you strong and full of energy. As much as possible, eat a diet full of colour and unprocessed foods to keep you in tip-top health.

MAINTAIN SOCIAL NETWORKS

Social isolation and loneliness can affect people of all ages, but older people tend to be more vulnerable, particularly if poor mobility is preventing them from getting

around. Maintaining links with friends and family remains important as you get older; humans evolved living in small communities and having a strong social network can have a profound and positive effect on your emotional and physical wellbeing. Staying in touch over long distances can be tricky, but technology such as video calling has revolutionised our ability to talk to (and see) our loved ones wherever they are in the world.

Getting to grips with smartphones and tablets for those who haven’t yet fully embraced the digital world may offer ways and opportunities to stay in touch.

VOLUNTEER Volunteering provides benefits not only to the organisation to whom you give your time, but also to the volunteer. Volunteering has health benefits which are thought to be linked with feelings of emotional wellbeing that come from helping others.

A study by Volunteer England suggested that community volunteers had less chance of suffering with depression, stress or loneliness, which may be due in part to the opportunity that volunteers get to meet people (therefore expanding social networks). For retirees, the benefits of volunteering can include increasing levels of self- esteem, keeping physically active and engaging with a wider and more diverse group of people than they may normally come across.

REMAIN POSITIVE Are you an optimist? Having a positive outlook may influence how long you live; this was demonstrated in a large study

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FIREFIGHTING FIT

your weight, or that good quality sleep could reduce your risk of becoming diabetic, hypertensive or depressed?

Medication, chronic disease and pain are common reasons why sleep may become disturbed, so it is worth talking to your GP about reviewing any medication or dealing with increased pain. If you still sleep badly you can try increasing your daily activity levels and reducing caffeine and alcohol before bedtime. If sleeping at night time becomes very disturbed a nap in the day time may help to refresh you. You should also consider the environment in which you sleep. Is it restful, uncluttered and quiet? Do you need a new mattress?

Creating a calm and comfortable space to rest in can promote better sleep habits.

of a group of nuns, who were monitored from their entry into convent life up to their deaths. The study showed that the nuns with the most positive outlook on life lived longer than those who had a more pessimistic view. The link between positive emotion and longevity may be in part due to managing the impact of adverse events or crises that, over a long period of time, can cause damage to the heart and circulatory system. Bad things happen to everyone, but optimists believe that these situations are temporary and that solutions will present themselves, or that circumstances will change and the future will be better at some point. If you find that you tend to be a glass-half-empty type of person, it is possible to change the way that you react and respond to events by challenging any negative self-talk; the technical term for this is ‘learned optimism’ and the idea was originally developed by Professor Martin Seligman. For anyone interested in this area a quick internet search will direct you to multiple resources.

can also increase your activity levels and gain from the benefits of moving more too.

GET ENOUGH SLEEP

Sleep disorders are on the rise across all ages, but are particularly common among older adults. While the amount of sleep that adults require remains the same throughout the lifespan, older adults often experience fragmented sleep and bouts of insomnia.

Getting too little sleep can make you feel grumpy and tired in the short term and have serious consequences for your health in the long term. Did you know that getting a good night’s sleep can help to control your appetite and maintain

KEEP LEARNING The ageing process affects the brain as well as the body with many people experiencing some cognitive decline in older age such as memory loss, slower recall or slower processing skills. However, increasingly researchers believe that brain ageing can be reduced or slowed through actively working the brain, a bit like maintaining muscles by exercising. Learning new skills that require actively engaging with the task, for example photography, painting or learning a new language may encourage the brain to create new neural pathways which will help to keep it in great shape. By learning a physical skill such as dancing you

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BRAIN TRAINING The benefits of doing brain training exercises in the form of games have been both confirmed and disputed many times; in an effort to understand the impact of regular brain training The Alzheimer’s Society recently funded research to test the theory that certain games might prove beneficial. They found that games that challenged reasoning and problem solving improved cognitive functioning in the over 60s (to enrol in the online trial go to https://tinyurl.com/enrolbrain). Like learning new skills, brain training games appear to give the brain a work out, so it may be time to dig out the cryptic crosswords and Sudoku for 20 minutes a day to help keep your mind sharp.

If you have pre-existing health problems and are considering taking on new physical activities or taking supplements you should consult with your GP before doing so.

FIREFIGHTING FIT

Time to go Mediterranean Harcombe House Exercise Therapist Rob Smith on the benefits of an olive oil-rich Mediterranean diet.

as cheese and yogurt.

• Using olive oil to cook and adding to vegetables and salads.

• Enjoying a glass of wine with your evening meal.

• Reducing sugar in the diet by limiting desserts, sweets, cakes, biscuits and ready meals.

My top tips for living a more Mediterranean life

It’s little surprise that interest in the Mediterranean diet has grown in recent years when you consider that those who live in the rural areas of countries which border the Mediterranean Sea – including Italy, Greece, France and Spain – not only live longer, but live more of their lives free of disease. Sadly the same cannot be said for those of us who live in Northern Europe or North America.

The Mediterranean diet is actually a way of living where people eat what they grow and lead active lifestyles. There have been many studies into it that have tried to identify the magic formula that promotes good health and a long life. In 2013 the PREDIMED study published results showing that following the principles of the Mediterranean diet reduced the risk of cardiovascular events in high risk persons. These principles included incorporating four tablespoons of extra virgin olive oil or 30 grams of mixed nuts (walnuts, almonds and

hazelnuts) in one’s diet each day.

Interestingly, the Mediterranean diet is not low in fat, but the fat content comes mainly from olive oil, fatty fish, nuts, seeds and full fat dairy produce. It is, however a low sugar diet with sugar content coming from natural sources such as fruit and very limited amounts of dessert, cakes or biscuits included.

The main themes of the Mediterranean diet are: • Lots of plant-based foods such as fruit, vegetables (plenty of variety and colour), legumes, wholegrains, with some nuts and seeds.

• Eating fish at least a couple of times per week and ensuring that one portion is an oily variety (salmon, mackerel, fresh tuna, sardines), favouring poultry over meat, and limiting red and processed meat.

• Flavouring food with herbs and spices and reducing salt.

1. Have meat free days every week. Try a ratatouille (see recipe) or a chickpea and potato curry.

2. Include fruits and vegetables at each meal time e.g. have fresh fruit ready for pudding or

side salads, olives, or tomato to complement a sandwich.

3. A simple olive oil dressing for salads (3 parts oil to one part white wine vinegar). Experiment by adding different herbs, vinegars, mustard for new flavours.

4. Snack on small amounts of raw nuts such as almonds, walnuts or hazelnuts.

5. Start cooking and prepare your food from scratch.

6. Search the internet to find fish dishes to inspire you remember you should be aiming for at least two of your meals per week based around fish!

My ravishing ratatouille (serves 4) Ingredients 2 onions Half a pack of feta cheese Toasted almonds (handful) Pot of green olives in oil 2 cloves of garlic 2 aubergines 3 courgettes 3 red or yellow peppers 6 ripe tomatoes ½ a bunch of fresh basil Olive oil or rapeseed A few sprigs of fresh thyme 1 x 400g tin of quality plum tomatoes 1 tablespoon balsamic vinegar Method 1. Chop all veg into bite-sized chunks 2. Heat a glug of oil and some

• Including dairy products such

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oil from the olives in a large pan and fry the aubergines, courgettes and peppers for 5 mins. Set aside.

3. In the same pan fry (you may need a touch more oil) the onions, garlic, thyme, basil stalks, a few grinds of pepper for 10 mins or until golden brown.

4. Return the set aside veg back to the pan adding all the tomatoes, cover and simmer until reduced and thickened (30-40mins) 5. Tear in the basil leaves and add the olives, simmer for one minute, remove from the heat and stir in chunks of feta and stand for 5 mins.

6. Sprinkle with toasted almonds and a large chunk of rustic wholemeal bread and enjoy with your family.

FIREFIGHTING FIT

Men’s health Awareness In the first of a new series, registered General Nurse at Jubilee House, Cassie Harrison, brings you an introduction to men’s health and discusses the importance of raising awareness.

during their stay and we use the sessions to focus on a positive approach to each of the subject areas, placing the emphasis on prevention and telling people how to look out for warning signs and symptoms, as well as shining a light on what to do if such problems do arise.

For those of our beneficiaries attending one of our centres, the Charity delivers a broad range of health education lectures offering advice and raising awareness across a range of subject areas. These lectures and workshops cover everything from sleep-related issues to the management of pain, or of stress and anxiety.

Here at Jubilee House the nursing team, of which I am a part, delivers health education lectures on subjects such as alcohol awareness and men’s health. These form part of our beneficiaries’ programme

Delivery of the men’s health lecture is a particular interest of mine and as a nurse I feel privileged to be able to share some of the knowledge I have picked up over the years, and hopefully make a difference to our beneficiaries by doing so.

During these lectures the range of men’s health conditions that we cover includes testicular and prostate conditions; testicular and prostate cancer; penile cancer and breast cancer.

Testicular cancer is one of the main topics covered. It affects over 2,200 men every year and is more prevalent in young men aged 15-45, although it can affect men at any age. This might not sound like a very high statistic but, bearing the age in mind, it is far too many young men. So during our lectures we stress the importance of being aware of changes to your testicles.

We’re also keen to ensure that this message reaches as many men, and particularly young men, as possible.

So while we will discuss directly with the younger men on our programmes, we also encourage our older beneficiaries to pass the

messages on to their sons and grandsons.

The good news with testicular cancer is that, if found early, there is nearly a 100% chance of cure. So we advise you not to delay in seeing your GP if any symptoms are present.

Things to look out for include any change in the size or texture of your tescicles. So, checking each testicle in turn, feel carefully for any: • lump

• breast tenderness and back pain (although these symptoms are rarer)

These symptoms do not necessarily mean a cancer diagnosis as they are often associated with other conditions.

“Our advice is So, basically, to perform a our advice thorough check is to perform once a month a thorough and to report any check once noticeable changes to your GP” a month and to report any noticeable changes to your GP.

• hardening • swelling and discomfort • heaviness (a dull ache or dragging sensation in lower part of abdomen, scrotum or groin)

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• pain

In future issues of Shout! we’ll look at other men’s health topics, but in the meantime if you have any concerns at all please go to see your GP. Remember, they’ve seen it all before!

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Retire, renew, refresh, review and rewind

THE CHALLENGES OF RETIREMENT Losing regular contact with a community that you’ve been a part of for the majority of your life can be difficult, and this is a challenge that many fire and rescue staff face after retiring.

In this issue of Shout! we talk about the mental health support we provide in response to the traumatic incidents that are encountered when working in the fire and rescue service, however the shift from a long and busy career to a quiet retirement can have an unexpected impact on a person’s mental health in itself.

Earlier this year Tony Procter, former Deputy Chief Fire Officer, shared the story of how he became anxious and stressed after retiring from a 40-year long career with Greater Manchester Fire and Rescue Service. Tony had been expecting to enjoy his retirement, free from the pressures of life at the top of one of the country’s largest fire and rescue services. However, far from being able to unwind and relax into his free time, Tony found retirement hard.

He missed the people and camaraderie of the service and, as time went on, became increasingly anxious. As he explains; “In the service you always worked as a team and team work is the essence on which the fire service is built. Being removed from that network removes a lot of support around you and you can actually feel quite vulnerable.

For me it felt like a minibereavement.”

Tony attended our rehabilitation programme at Jubilee House for a severe back problem and once at the centre he self-referred to see one of our psychological therapists and, he says, it was a life-changing decision.

associations can be found on page 40.

We are continuing to develop and improve the support we offer to help beneficiaries

“The thing that was most important to me,” he explains, “was that I could have total confidence in my psychological therapist as a caring, objective, professionally qualified, nonjudgmental person who was there to help me. This was exactly how she was and she worked with me to put all the issues on the table.

“The time I spent at The Fire Fighters Charity has almost set me free. It’s given me a set of tools that allows me to manage life day-to-day, but most importantly I am now a happier person because of it.”

Mental health challenges can take countless forms affecting people in vastly different ways, and the support needed to help overcome these challenges are not one size fits all either. We offer support in the community via our network of volunteers as well as the psychological services available at our centres. However, as we explain in the feature on healthy ageing earlier in this issue of Shout! keeping in touch with your past friends and colleagues can also enhance your mental health, so fire service retired associations are an important support network to help people stay connected to the community that they’ve dedicated their working life to. A list of these past and retired member

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with issues such as isolation, loneliness and depression as part of our focus on mental health and as a key part of our strategic plan for the next three years.

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THE FIRE FIGHTERS CHARITY BOOK OF REMEMBRANCE We have recently launched a new online Book of Remembrance to allow members of the fire community to share memories of their loved ones with family and friends. All of the pages that were added on our previous remembrance website have been posted to this new book of remembrance, so please feel free to browse the book and share your own memories, messages and pictures.

It is simple to register and add new people to the book or add pages in memory of

someone who has already been added, which can include both pictures and video. The book also includes a search feature making it easier to find the pages you’re looking for.

We’ve updated this book because we believe that it’s important that we remember those who worked to make the UK fire community what it is today but are sadly no longer with us.

The digital book can be accessed via our website here: www.firefighterscharity.org. uk/remember.

SHARING YOUR STORY Sharing the stories of the people we’ve helped is the best way for us to thank our current supporters, attract new ones, and encourage those in need to access our services.

Over the last 12 months we’ve been filming more interviews with our beneficiaries and sharing their stories on our website and we want to continue to share even more.

We provide support to a wide variety of people for a wide variety of issues and we want to reflect this in the stories we’re sharing on our website, on social media and in print. So if you’ve ever been helped by The Fire Fighters Charity we’d love to hear your story and share it with others.

You can submit your story on our website by going to: www.firefighterscharity.org. uk/yourstory You can view the full library of our published stories here: www.firefighterscharity.org. uk/stories

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SHOUT+ GALLERY This touching poem was sent to us by Rebecca Cherrington in the wake of the Grenfell Tower fire: London Fire The 2017 London Fire The amount of casualties and deaths dire The braveness of the fire women and men Trying to reach each one of them Trying to get them all out Trying to answer each person’s shout You were going in blind Not knowing who you will find On the staircase as you work to the top The higher up the hotter it got These men and women risked their lives Getting as many out as they could find The death toll creeping up and up The stairs and rooms covered in soot The survivors getting less and less People still there in the charred mess The firefighters not giving up To above and beyond the route they took The screams they will forever hear As the flames grew not letting them near Superheroes of the world today Who deserve so much more than what they’re paid Respect is needed for these amazing souls Who didn’t give up when the fire took hold The tears were real and far from few From the bottom of my heart I thank you

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PAST AND RETIRED MEMBER ASSOCIATIONS We hope that you find this list useful, but if your association isn’t here and you’d like it to be, let us know by emailing us at shout@firefighterscharity.org.uk National Association of Retired Firefighters

www.narfire.org.uk

NARF Buckinghamshire

www.bucksvoice.net/narf

Durham and Darlington Retired Members Networking Group

www.xddfire.org.uk

ECFRS Retired Members Association

www.essex-fire.gov.uk/Media/Retired_Members_Association/

Hampshire Past Members Association

www.xhfrs.wordpress.com/welfare

NARF Hereford and Worcester

www.hwfire.org.uk/your_fire_service/narf.html

Humberside Retirement Page

www.facebook.com/HFRRP

London Fire Brigade Retired Members Association

www.lfbrma.org/

Find an old fire service friend

www.ex-fire.co.uk/lostfriends.html

NARF Sheffield and Rotherham

www.narfsheffield.org.uk

Tyne & Wear Fire & Rescue ‘Old Hands’ section

www. twfire.gov.uk/oldhands

NARF West Midlands Branch

www.wmnarf.co.uk

Wiltshire Retired Firefighters Association

www.wrfa.org.uk/

FireNet

www.fire.org.uk

Chief Fire Officers Association

www.fire-uk.org

Keep fit by playing bowls, visit the FSSAA website

www.fssaa-bowls.co.uk

The Firefighters Memorial Trust

www.firefightersmemorial.org.uk

Worshipful Company of Firefighters

www.firefighterscompany.org

Department of Work and Pensions

www.gov.uk/government/organisations/department-for-workpensions

Civil Service Pensioners Alliance

www.cspa.co.uk

National Pensioner’s Convention

www.npcuk.org

Kent Fire & Rescue Retirement Association

https://sites.google.com/site/rapieronlinenewsletter

Derbyshire NARF

narf.derbys@gmail.com

Scottish Fire and Rescue Service Retired Employees Association

www.facebook.com/SFRSREA

The Avon Fire & Rescue Service Pensioners Association

www.avonfirepensioners.org

Disclaimer: This information was collated by The Fire Fighters Charity and to our knowledge was correct at the time of going to print. We cannot be held responsible for any changes to this advice or for any external links or information.

NARF CORNER: It’s good to talk Ian Ferguson, retired firefighter and NARF News Editor talks about his own struggle with mental health and the importance of talking.

I was walking through my town centre the other day and I saw a stall which was set up and collecting donations for members of the armed services suffering from Post-Traumatic Stress Disorder and I got to thinking that PTSD is of course not just confined to the armed forces, it happens here in this country every single day to the members of the emergency services.

Members of the police, fire and ambulance services go to work every day and deal with some of the worst incidents

imaginable in peace time, then they have to go home again and attempt to lead normal lives with their families and friends.

It’s not easy and I speak from personal and bitter experience.

I was a firefighter for over 34 years, the whole of that time was spent ‘on the pumps’ and I remember an old firefighter saying when I first joined the fire brigade in 1974; “you’re going to see some awful sights and you’re going to have to deal with some terrible incidents, 99.9% of those you’ll be able to handle with no problem at all, but one job will get to you. One job will get under your skin.”

Those words always stuck with me and he was absolutely right, in my time I did see some awful sights and did have to deal with some terrible incidents and one job did get to me, and did get

under my skin. It affected me from that day on, it completely changed my view of everything and will never leave me until the day I die.

In 1982 I attended an incident in which a fire appliance from the next station to mine crashed on route to a fire. Of the five man crew, two were killed instantly and the other three suffered serious and life threatening injuries. I was part of the crews that were sent on to rescue and recover the bodies of my colleagues.

It was without doubt the worst night of my life to date and the effect it had on not only me, but everyone who attended that incident was far reaching.

Counselling was unheard of then and we were basically left to deal with the mental stresses

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ourselves. Everyone has their own built in mechanisms for dealing with stress, but I think the way we as firefighters dealt with it was to sit round the mess table on the station with a pot of tea and talk about it with each other. After all, we’d all been to the same incident and knew what we’d all been through, so who better to counsel us but each other. Nowadays, counselling is readily available and stress is much better understood than in days gone by. There is also no shame in admitting you’re human by accepting counselling if you feel you need it. No one can know or understand what you’ve been through except those who have experienced what you have, but just having that impartial someone to vent it to can do you the world of good.

ADVERTORIAL

On Watch for Charity

Elliot Brown Watches has launched a unique watch for firefighters – the Canford Fire Fighter – which will give firefighters the chance to own a unique keepsake, while also directly helping to fund the services of The Fire Fighters Charity.

The watch is a special version of Elliot Brown’s rugged Canford watch, and is endorsed by the Fire Brigades Union. It is a tough all-rounder designed to take whatever is thrown at it and is embossed with crossed axes. It also features the ‘First in. Last out.’motto and is detailed on the tip of the second hand with red, green, blue or white watches to subtly show your allegiance.

Sign-up via our website at

firefighterscharity.org.uk/lottery or call our lottery hotline on

0870 759 8868

Registered Office: The Fire Fighters Charity, Level 6, Belvedere,Basing View, Basingstoke, Hampshire, RG21 4HG. Promoter: Mrs K H Griffiths. The Fire Fighters Charity is licensed by the Gambling Commission (www. gamblingcommission.gov.uk). No chances may be sold to a person under 16 years of age. Our social responsibility policy and full terms and conditions can be found on our website www.firefighterscharity.org.uk/ lottery. If you, or someone you know, needs information and/or help with problem gambling, please call Gamble Aware on 0808 802 0133 or visit www.gambleaware.co.uk Royal Patron Her Majesty The Queen

Furthermore, £35 from the sale of each watch will go to charity, with The Fire Fighters Charity amongst the benefactors. So the watch not only looks good, but it will help firefighters in need across the UK too.

The first pre-order window is now complete with watches due for delivery in December. A second production run is planned for 2018, so if you’d like to register your interest follow this link: http://eepurl.com/c1C9ND Model shown Elliot Brown Canford Fire Fighters Blue Watch. £400.

COMPETITION

Win a pamper hamper worth £250 Multichannel media business and publisher of The Independent, ESI Media has donated a huge hamper of goodies to The Fire Fighters Charity worth £250.

Up for grabs in this issue we have a lovely mix of beauty and grooming items, for him and her, including perfumes and aftershaves, funky hair styling products and luxurious hand creams that will make you feel and smell amazing.

To win this great prize, simply send your answer to the question below, together with your name, address and a contact phone number to: Shout@firefighterscharity.org.uk or Shout! Magazine, The Fire Fighters Charity, Level 6, Belvedere, Basing View, Basingstoke, Hampshire RG21 4HG.

Human beings’ stress response when reacting to real or perceived danger is sometimes called the: A)

Bite or flight response

B)

Fight or fright response

C)

Fight or flight response

The winner will be picked at random from all correct entries received on or before 31 January 2018 and notified via email or telephone.

Hamper content may vary to that shown in the picture. Your information: The information you provide will be used by the Charity to fulfil your request. Your details may be used to keep you informed about the Charity – please call 01256 366566 if you do not wish us to contact you.

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Join our Call Out and Shout!TV mailing list and we’ll send you regular updates, news and offers from across the Charity, including: • Stories about the people we’ve helped • The latest Charity news • Upcoming fundraising events

• Special offers for our holiday breaks • New products added to our shop • Upcoming Shout!TV video updates

You can sign-up for Call Out and Shout!TV email updates online.

Visit www.firefighterscharity.org.uk/callout or call 01256 366 566.

Copyright © 2017 The Fire Fighters Charity. All Rights Reserved. The Fire Fighters Charity, Level 6. Belvedere, Basing View, Basingstoke, Hampshire, RG21 4HG. Registered charity in England and Wales (No. 1093387) and Scotland (SC040096) Royal Patron Her Majesty The Queen

I still get flashbacks…

They can’t unsee what they’ve seen, but with your support we can help them cope.

Text HERO to 70660 to give £5

Your text today could help pay for a firefighter to have a face to face session with one of our psychological therapists.

Visit www.firefighterscharity.org.uk/hero to watch the video and find out more.

Texts cost £5 plus network charge. The Fire Fighters Charity receives 95% of your donation. Please obtain bill payer’s permission. Customer care: 01256 366 566.

The Fire Fighters Charity Registered Charity No. 1093387 (England and Wales) and SC040096 (Scotland). Royal Patron Her Majesty The Queen