Acknowledging the demanding and often distressing nature of your work as disaster relief personnel with the LA Fire Department, this information is provided to support your recovery following emergency response efforts. Dr. Jim Guy, Co-Founder of The Headington Institute, outlines practical steps that emergency responders can take to aid in their recovery—steps grounded in both field experience and scientific research. These strategies are designed to help your brain restore its normal function, structure, and chemical balance after experiencing potentially traumatic events. It’s important to recognize that recovery begins immediately after the incident. The following guidance highlights key areas to focus on during this critical period.
Share with loved ones:
Take time to talk with your loved ones about what you’ve experienced and how it affected you. This kind of sharing helps your brain process and make sense of upsetting events. Keep in mind that your loved ones may also be impacted by what you’ve been through—lean on each other for mutual support. While it’s natural to want some time alone, make sure you’re also connecting with others and not isolating yourself.
Rebuild your confidence:
It’s common for emergency responders to feel shaken after an incident, and it’s not unusual to wish you could have done more. These reactions are normal. Reading about how the brain responds to trauma and the emotions that follow can help ease worry and provide valuable perspective. Talking through the event with trusted colleagues or mentors—especially about what happened and what might be done differently in the future—can also be a powerful part of the recovery process.
Avoid making big decisions
During the recovery phase, it’s helpful to stick to your regular routines and focus on small, manageable tasks. Avoid making major life decisions or changes right away—these can usually wait a few weeks or even months. Taking this steady approach helps rebuild a sense of control and confidence, while also reducing the chance of having to “clean up” any rushed decisions later on.
Give attention to meaningful things:
Make time for the things that bring meaning and purpose to your life—whether that’s faith, spirituality, time in nature, music, or other personal sources of strength. These meaningful activities give your brain space to process the difficult aspects of what you’ve experienced and help frame them within a more hopeful, grounded perspective.
Exercise:
Physical fitness plays a vital role in recovery. The brain is part of the physical body, and just like any other part affected by stress or trauma, it needs care and support to heal. Resuming or maintaining an exercise routine can significantly aid in restoring brain function and overall well-being. If you’re considering a major change to your routine, it’s a good idea to check in with a physician first to ensure it’s safe and appropriate for your recovery.