The Importance Of Recognising Stress in First Responders

Being in high-stress situations is nearly an everyday occurrence for first responders. While with time, you might think you are “used to it”, recognizing the signs of stress and understanding how the autonomic nervous system (ANS) responds to it can help you better manage your physical and mental health. Some signs are obvious and may quickly come and go. However, some may linger, and if left unaddressed, can lead to significant health issues down the road.

Understanding the autonomic nervous system

The autonomic nervous system (ANS) is a part of our nervous system that operates mostly below the level of our conscious mind. It’s at work whether we think about it or not regulating essential functions like heart rate, digestion, respiratory rate, pupillary response, and more.

The ANS is divided into two main branches: the sympathetic nervous system (SNS), which prepares the body for the “fight-or-flight” response, and the parasympathetic nervous system (PNS), which is highly restorative promoting the body’s “rest-and-digest” activities. 

The SFR120 Programme has extensively covered both branches, so be sure to catch up on those articles to be up-to-date.

The role of ANS in stress response

In stressful situations, the ANS triggers the fight-or-flight response. This response prepares the body to either confront or flee from the threat at hand. It involves various physical changes, such as increased heart rate, slowed digestion, dilated pupils, and a heightened state of alertness. While these changes can be life-saving in dangerous situations, chronic and lingering activation of this stress response can lead to health problems.

Take a look at this article to learn the basics of the benefits and downfalls of being in fight-or-flight. (link to the “Understanding the fight-or-flight response” blog”)

Recognising signs of stress and ANS activation

Understanding the physical signs of stress and ANS activation can be incredibly beneficial for first responders. It allows you to recognise when you are experiencing stress, understand your body's response, and take steps to manage it effectively.

Common physical signs of stress and ANS activation

• Physical signs of the fight-or-flight response can manifest in various ways, including:
• Increased heart rate and blood pressure
• Rapid breathing (hyperventilation) or shortness of breath
• Sweating
• Trembling or shaking
• Dry mouth
• Digestive problems
• Sleep disturbances 

Importance of recognising signs of stress 

Being aware of what state your nervous system is in is the first step to being able to manage how it responds to any given stressor. Recognising signs of stress allows you to intervene early, preventing the escalation and lingering of stress levels and minimising its negative impact on your well-being.

Noticing the signs and acting upon them may feel like you are in control and sitting in the driver’s seat as opposed to stress running your life with you in the back seat. Once you’re aware, you can grasp many aspects of your life:

Health implications

Research has shown that chronic stress may lead to both physical and mental health problems, including heart disease, high blood pressure, diabetes, depression, anxiety, and more. By recognising and managing stress, you can reduce your risk of a myriad of health issues.

Job performance

Stress can also affect your performance on the job. In such a high-stress work environment, being sharp and mentally stable is critical. There may be life-threatening decisions to be made under pressure and when your stress response goes out of control, it may impair critical thinking, decision-making abilities, and reaction times. Recognising and managing stress can help first responders maintain their performance, even in high-pressure situations.

Burnout prevention

Chronic stress can lead to burnout – a state of physical, emotional, and mental exhaustion. For example, one study looking at correction officers found increased burnout due to high stress. By recognising signs of stress and taking steps to manage it, first responders can prevent burnout and ensure they can continue to perform their essential duties.

The ANS Activation is an innate response

The ANS activation is an innate response that has evolved over millennia to help humans survive in threatening situations. However, in modern society, the triggers have shifted. While our ancestors faced life-threatening situations sporadically, today's stressors are often chronic and non-life-threatening, such as job pressures, extended shifts, relationship conflicts, or financial concerns. Despite the difference in triggers, our bodies still respond to these stressors with the same innate survival mechanism.

Understanding this innate nature of activating the ANS is essential for first responders. It may help you recognise that your stress responses are not a sign of weakness or inadequacy but rather a natural reaction to perceived threats. Hence, it’s increasingly important to develop resilience and adaptive coping mechanisms.

Instead of trying to eliminate stress entirely, which is often impossible in your line of work, you can learn to navigate and mitigate its effects. This might involve cultivating mindfulness practices, seeking social support, or engaging in regular physical activity to help regulate your stress responses.

Throughout your SFR120 journey, you’ll have access to plenty of modalities that may help you best manage your body’s stress response.

Disclaimer: This content is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding a medical condition.