https://firefighter.support/newsletter daily 0.75 2023-07-06 https://firefighter.support/newsletter/understanding-the-risks-of-pfas-aka-forever-chemicals monthly 0.5 2023-06-15 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/5ce20f81-1c25-4bf5-8913-4f6765331b8b/Screenshot+2023-06-15+at+3.23.09+PM.png Newsletter - Understanding the Risks of PFAS aka Forever Chemicals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://firefighter.support/newsletter/churching-hard-but-doubting-harder monthly 0.5 2025-06-06 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1682910510480-YHLZUQNAYB8CC1BMWQHM/unsplash-image-AgXvp-APAQA.jpg Newsletter - Churching Hard but Doubting Harder - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://firefighter.support/newsletter/05 monthly 0.5 2023-05-05 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1659300221739-WUF4O7FVNQFW1WOOMVVW/Weaver_S+2022.jpg Newsletter - Is firefighting considered a religion? - Love Conquers All -Seth Weaver No one can become fully aware of the very essence of another human being unless he loves him. By his love, he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him” -Victor Frankl, A Man’s Search for Meaning. I have an Uncle who, at one time, was selling a company and was going to be able to retire a very rich man, he had worked at this company for years. Soon after the deal had been in the process and the company was turned over, things got messy. At the end of the day, my uncle never received his payment, and the company was gone. One day about a year after, my uncle told me about how angry he was and that he carried that anger all the time. My uncle realized that holding onto that anger was killing him, physically and mentally. We have all experienced love at some point in our lives, whether giving or receiving. Love has the opposite effect of anger. Love brings us a refreshed sense of purpose and can help us understand one another. Love allows us to see the good in everyone and find joy in situations even when they seem bleak. I urge everyone to not only speak but act on the love you have for your crews and the people we help. It will change your views and position on life. If you need help getting started on how to change your mindset to love each other, take Ted Lasso’s advice for a spin. “Be curious, not judgemental” I love you all! https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/81a61054-d8db-433e-afab-249ebc5a19c6/IMG_1865.JPG Newsletter - Is firefighting considered a religion? - Make it stand out Many firefighting traditions have developed over time that some would view as religious practices. For example, fire departments may hold ceremonies to award bravery, celebrate promotions, and honor fallen firefighters. https://firefighter.support/newsletter/04 monthly 0.5 2023-04-30 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1681361690324-FSL46Y6UYB89DET4OO3U/IMG_1725.JPG Newsletter - A Hitchhiker's Guide to mapping your brain - Make it stand out Mind Mapping is a great way to help you heal and process stressors. Processing stressors is key to having a long and healthy career but, more importantly, a healthy life. https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1656488354806-JM5VVY63Q68OD79Y38S8/Gibbons_N+2019.jpg Newsletter - A Hitchhiker's Guide to mapping your brain - Admit it, you are an addict -Neal Gibbons Due to the stressful and traumatic work we do as firefighters, we have all seen addictions that start small and, over time, become overwhelming. Whether it’s something as simple as a caffeine fix, or something much harder, We all know the folks that can’t go without getting their fix. What begins as a subtle pull can quickly become something that seems to control us more than we control it. No matter what the cause, recognizing the signs of substance use disorder early could mean the difference between a successful recovery and a lifelong battle with addiction. Signs of Substance Abuse: 1-Physical or psychological craving to use the substance regularly 2-Persistent or unsuccessful attempts to decrease or stop substance use 3-Doing things you normally wouldn’t do to obtain substance, such as stealing or lying 4-Spending significant amounts of time taking, buying, or recovering from substance use 5-Failing to fulfill major obligations at home, school, or work due to substance use 6-Experience in extreme mood swings or irritability 7-Using substances in unsafe situations like driving or at work 8-Hiding your substance from others If you recognize signs or symptoms in yourself, please consider help from a professional treatment provider. https://firefighter.support/newsletter/03 monthly 0.5 2023-04-30 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1659300029796-06P10AEP0MD6Q2GWRDZG/Shields_E+2019.jpg Newsletter - YOUR BRAIN NEEDS A FIRMWARE UPDATE - AKA: Sleep - 3 Reasons to Meet with a Clinician -Eric Shields 1.It’s an outlet for your mind in the appropriate setting. Instead of releasing pointed frustration at those we love and care about, direct it to a therapist. While being invested in your wellbeing, they stay at the office. You can vent and blow off steam in an appropriate, guided environment instead of creating a possibly toxic situation in your home. This allows the best version of you to be with the family while leaving unwanted negativity out of the home. 2.Unknown tools A lot of work has been put into choosing therapists that were felt to be beneficial to our unique personalities and lifestyles as firefighters. Just like we get called to a cardiac arrest or house fire for our unique skills and training, these therapists have also been hard at work studying in their field. Many of them with a focus on FIRE, EMS, and Police personnel. They have mental tools and practices that you may never have thought of before. You don’t have to accept everything they may suggest but you will leave the conversation with more tools in your belt than when you showed up. 3.I’m normal?! One of the most therapeutic things that speaking with a therapist can do is help you realize where you stand in life. Our internal dialogue can sometimes run rampant. This dialogue can be driven by anger, self-doubt, or guilt. If left unchecked it can cause serious issues leading to a lower self-esteem, destroyed friendships, or being “held back” in life. Speaking with a therapist can help you organize these thoughts in a healthy way. These internal dialogues are normal but sometimes we need to turn it into an external dialogue to really grasp what we are feeling. Let the therapist help you through this. I encourage you to seek out a therapist. It may be life changing, or it may just be an opportunity to meet a new friend. Sometimes the meetings are simple and some can be eye opening. If you have even thought for a second that it may help you, please take this invitation to go for it. https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1681360978964-F0IQTL8EXX1QF4YZNAUO/IMG_1724.JPG Newsletter - YOUR BRAIN NEEDS A FIRMWARE UPDATE - AKA: Sleep - Make it stand out Although you cannot control interrupted sleep on shift, you can control your attitude. If negative emotions arise when your sleep is disrupted, you are increasing the damage happening to your brain. Controlling your attitude is the best thing you can do to mitigate the damage done by circumstances out of your control. https://firefighter.support/newsletter/02 monthly 0.5 2023-05-05 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/2a14386e-7137-4d3e-8b7c-daf293bc028d/IMG_1706.JPG Newsletter - EPICC EATING - Make it stand out Eating EPICC means Emphasizing eating whole foods, Prioritizing quality proteins, Incorporate lots of vegetables, be Cautious of processed foods, and being Conscious of what you eat. https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/87c51553-c373-480a-b11a-7a2cced1fe9b/Colston_L+FT+2021.jpg Newsletter - EPICC EATING - Planning Your Nutrition Nutrition can be super confusing and can make or brake your wellness goals. Yes, I really mean brake. It has been said that you can't outwork a bad diet, and where this is true, it's not an all-or-nothing situation. A poor diet can slow your fitness progress, but you'd have to try very hard to counteract a good training regimen completely. No, that is not a challenge for people to accept. So where is a good place to start when exploring nutrition? Having a plan! 2 simple tools to help make a plan are the hand method and the clock method. The hand method uses none other than your hand. Every meal should have enough protein to match your palm in both diameter and thickness. Next, use your whole hand, fingers included, to dish up your vegetables. Your vegetable should take up the same space as if you placed your hand on the plate. Last, make a fist, your healthy fats and or starchy vegetables should take up the same amount of space as the bottom part of your first. The clock method starts by imagining an analog clock on your plate. Now set the time for 09:20. The largest section of the plate is for vegetables, followed by protein in the second largest, and healthy fats/starchy vegetables in the smallest. Nutrition is an ongoing process, and it is important you try your best and don't beat yourself up if you have a cheat meal or two. Consistent, small, and sustainable changes will add up over time to equal a well-balanced approach to food and nutrition. You don't have to suffer through meal after meal of dry chicken and rice to meet your wellness goals. Need more advice on nutrition? Reach out to a Peer Support Team Member, we would love to help! MEET THE TEAM https://firefighter.support/newsletter/01 monthly 0.5 2023-04-30 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1656363319078-CF4RO53PD4W5TXFW37KN/Thinking+Pyramid_4.png Newsletter - BRAINBURN - Make it stand out Brainburn is a form of cognitive exhaustion and comes from overworking stress responses. Stressful events can manifest in symptoms like trouble sleeping, anger/irritability, difficult breathing, feeling numb or detached, or stuck in a loop of negative thoughts. (Mindshield 2022) https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/1656488319979-FKK30RK7PFYRKMYJ1IF4/Scriver_T+2020.jpg Newsletter - BRAINBURN - An 'EXCEUTIVE' WORKOUT Dr. Andy Galpin, a professor of kinesiology at California State, studied making the most out of your workout by being more mindful during your workout. (AKA Engaging your Executive Brain) Dr. Galpin's research found many benefits of intentionally thinking about the muscles you are training while you exercise. For example, if you are doing a bicep curl, focus on not only moving the weight but think about contracting the bicep muscle itself as hard as you can. The mind-body connection is so impactful during training that having an executive mindset while exercising can cause better outcomes than just applying the primitive mindset, even when performing the same exercise. If your mindset during your lift is to just move the weight (AKA using your Primitive Brain), you will get some strength gains. If you lift the same weight but engage your executive brain, analyzing your movement and muscle contractions, you not only get strength gains, but you will become more powerful. “Strength is how much weight you can move, and power is how fast you can move that weight. When you practice a mindful lift you will develop more overall power.” (Dr. Andy Galoin, 2022) This approach doesn't only benefit weighted exercises, but it helps with plyometrics, speed, and endurance. Engage the Executive brain and improve your power with mindful exercise... even when you're running the stadium stairs. https://firefighter.support/newsletter/category/Spirituality monthly 0.5 https://firefighter.support/newsletter/category/relationships monthly 0.5 https://firefighter.support/newsletter/category/nutrition monthly 0.5 https://firefighter.support/newsletter/category/Addiction monthly 0.5 https://firefighter.support/newsletter/category/Resilience monthly 0.5 https://firefighter.support/newsletter/category/Fitness monthly 0.5 https://firefighter.support/newsletter/tag/brain+mapping monthly 0.5 https://firefighter.support/newsletter/tag/executive+brain monthly 0.5 https://firefighter.support/newsletter/tag/clinician monthly 0.5 https://firefighter.support/newsletter/tag/primitive+brain monthly 0.5 https://firefighter.support/newsletter/tag/stairs monthly 0.5 https://firefighter.support/newsletter/tag/addiction monthly 0.5 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https://firefighter.support/newsletter/tag/resilience monthly 0.5 https://firefighter.support/podcast daily 0.75 2025-09-01 https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/a5057f8b-6b42-45f5-9069-c81dceb5d542/Screenshot+2023-05-09+at+5.32.23+PM.png Podcast https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/8ac690b8-614c-452b-ba0d-4302b9f022ee/Screenshot+2023-05-09+at+5.32.17+PM.png Podcast https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/29ab106c-de98-48db-9d95-28a567c4216f/Screenshot+2023-05-09+at+5.32.13+PM.png Podcast https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/efd0a6b6-562a-40b9-9a33-e479473a02fe/Screenshot+2023-05-09+at+5.32.10+PM.png Podcast https://images.squarespace-cdn.com/content/v1/624889c3a94edb54e0e6d320/5f1bb70b-9d2f-436f-b87d-ba2678b539fc/Screenshot+2023-05-09+at+5.31.59+PM.png Podcast 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