Firefighter Burnout: Solutions for Spokane Fire Departments
Being a firefighter means being a public servant. It's a rewarding job, and many firefighters count themselves lucky they aren't working a desk job.
But its a job that comes with sacrifice; 99.999% of firefighters would be willing to risk their life to save someone in a burning building. But too much sacrifice... for too long ... comes with a cost.
Because if they are not careful and taking care of themselves then a firefighter will start to mirror a burnt out building: they will experience firefighter burnout. While shockingly common, it is still a serious issue that impacts your performance in an emergency, life at the station, and relationships at home.
Every firefighter is human, and it is more than likely that, sooner or later, the pressures that come with the job will prove too much, and not due to lack of character and resilience. Burnout normal, but it doesn't have to be normalized.
What is Firefighter Burnout?
Burnout is sort of slang, but also sort of official (the world health organization has a definition for it). It is what happens to a person when they experience such an unmanageable amount of workplace stress that it begins to manifest physically, emotionally, mentally, and relationally against their will. The overwhelming pressure can come from within ("individual burnout"), relationships ("interpersonal burnout") or from the workplace itself ("organizational burnout") (source).
Burnout is when a firefighter is so stressed for a long period of time that they experience physical and mental health problems.
No one consciously decides to burnout; it is a person's automatic and natural response to their environment. Kind of like how fire going out in a chamber with no oxygen, a person will "go out" once they start to experience and suffer from burnout. They stop being and functioning as themselves.
What Does Burnout Feel Like for EMS?
Before discussing symptoms of burnout, its important to comment on how, to the person burnt out, it doesn't really feel like anything... they don't notice it. Firefighter burnout does not hit someone like a brick wall, it slowly builds overtime... so slow that the person suffering from it will adjust to it and begin to see it as "normal".
It is a lot like the idea of a frog in boiling water; when the water slowly comes to a boil, the frog stays in the pot, adjusting to the temperature. By the time the water is dangerously hot, its too late for the frog to do anything.
Firefighter burnout will almost always manifest in one or more of the following ways:
physical exhaustion
emotional numbness
diminished passion
stunted relationships
workplace apathy
pessimistic outlook
dissipated career aspirations
professional cynicism
hopeless expectations
reduced performance
delayed ability
It's like the engine inside a person was so overworked for so long that, when you put the keys in the ignition, the engine doesn't start. How they used to motivate and operate doesn't work anymore, and they are stuck in place. The feelings of energy depletion have spread to every aspect of your life.
What Causes Firefighter Burnout?
Long story short: firefighter burnout occurs when a firefighter goes too hard for too long with too little rest. As a result, energy, motivation, and excitement disappear. It isn't just one issue; several sources of stress combine to post a unique challenge for each first responder.
Prolonged Exposure to Tragic Incidents
When something happens that goes way beyond our ability to comprehend or cope, we are traumatized. It can result from a one-time event, like an accident or natural disaster, or ongoing experiences, such as abuse or chronic stress. Trauma isn’t just the event itself but the individual’s emotional and psychological response to it.
If you are a firefighter or paramedic with years and years of service, the countless tragic events left plenty of chances for you to be traumatize. You can’t just forget those images and moments; they stay in your mind. Sometimes, this stress leads to serious problems like PTSD.
Staying in a Constant State of Stress
Firefighting has its stressful moments... and you knew that when you got into it. But no one, regardless of the role, is supposed to stay in a heighten state of work stress for years on end. Like lifting weights... you load and rest... load and rest. Constant loading leads to muscle fatigue; too much workload leads to job burnout. Humans simply do not operate that way, and when we are forced to act like robots, parts begin to break.
Not Getting Enough Rest
We all know that rest is important (just read our posts about sleep deprivation!). Some long shifts at the station leave little time to relax. And if being on call is keeping you on edge then good like trying to sleep; you'll just stay wired in bed and before you know it... it will be morning. even if you try to sleep, if you're on edge keeps you awake, and soon, you are back at work. long shifts, the stress of being on call,
Having too High of Expectations and Standards
Firefighters in the United States deal with very high expectations. Every day, lives are at risk, creating a lot of pressure and emotional strain. You need to be strong, brave, and always ready, which can wear down even the toughest people.
Professional excellence should be the standard for anyone with integrity. And its great to sometimes push beyond your limits so you can improve and grow. But sometimes the pursuit of excellence can drive one a little crazy. High performers often are internally motivated, but this can give every minor task near infinite importance, which is why they 40% more likely to get burnt out than the average worker.
Existing in a Frustrating Management
Management... when they are great they make your job easier and you feel likes someone has your back. And when they are not, they hand down "organizational restructures" and "new benchmarks" that at best make your job harder, and worse case scenario put others lives in risk. While this is annoying, it can lead to firefighter burnout if the firefighters feel they have no voice or authoritative representation among the decision makers.
In other words, when when servicemen feel powerless to create effective change in the workplace, moral plummets. And low moral can cause firefighters to get burnt out by even status quo labor. It seems small compared to a raging inferno, but it is a huge reason so many stations struggle with retention.
Getting too Focused on Unimportant Stuff
Taking station politics, drama, and promotions too seriously adds needless tension and worry to your life. Avoid dwelling on it at all costs, because when you focus on what is outside of your control, an irritation can become a major psychological problem. And when you are dealing with all sorts of external stressors, the last thing you need is a self- sabotaging internal one.
Tools and Methods for Identifying Burnout
There are tools that healthcare professionals use to get to the bottom of your burnout. They’ll look at the frequency and severity of symptoms to figure out how burnt out you really are. Think of it like checking your vitals after a fire; they’re getting a read on your overall well-being.
Here are some examples of popular assessment tools:
Maslach Burnout Inventory (MBI): Measures burnout based on three scales; emotional exhaustion, depersonalization, and personal accomplishment.
Copenhagen Burnout Inventory (CBI): Measures personal burnout, work-related burnout, and client-related burnout, applicable to helping professions.
Oldenburg Burnout Inventory (OLBI): Assesses burnout based on dimensions of exhaustion and disengagement.
It's important to remember that these are just a few examples; your doctor will help determine the right tool for you.
How Can I Tell if Someone Else is Burnt Out?
Recognizing burnout in yourself is very important. However, sometimes firefighter burnout is obvious to everyone but the person who is burnt out.
Firefighter burnout is more than just a "being off" because the Mariners missed the post season, or struggling in their marriage or with a difficult kid. I'm talking about radical shift in their entire personality and habits over a couple weeks at least. You might notice that they:
Don't wanna hang out or do anything fun
Always bickering about leadership
Stop caring for their body or hygiene
Assume the worst injury or tragedy
Don't enjoy being a firefighter
Lack patience or focus
"Bags under their eyes" tired
In a general sense... when you can tell they are not being themselves.
The effects of burnout feel as though energy has been sucked from not just their body, but their soul. They are still there, but its like a diminished part of them.
Peer support is like having extra help in a fire. They can notice dangers that you might miss. If a coworker shows concern, pay attention to what they say. They care about you and want to make sure you’re okay.
Preventing and Addressing Firefighter Burnout
Good news: the same practices and habits that help fix burnout are also the ones that prevent it
Bad news: there is no "quick fix"... like all of us, you have to make lifestyle changes it you don't want to run on fumes all the time.
Get Professional Help for Dealing with Trauma
Trauma does not go away.
It cannot be buried, ignored, or willed away.
It alters your brain and prevents you from being you and loving others.
It enslaves your will and stunts your growth.
If you have experienced trauma as a firefighter, seek professional help from a therapist. Ask your department, one of the staff at Guardian Health, or ask a friend you trust for recommendations. The National Volunteer Fire Council has a database of local providers (access it here).
I'm not going to debate this with you, dear reader, though I might write about it more in a future blog post.
If you witnessed death or horror in the fire service, start the healing process as soon as possible. The longer you delay, the longer you put off wellness.
Prioritize True Rest During Your Recovery Time
You cannot skip rest. Just read our post about the necessity of sleep (click here) if you need any further convincing. And read this one if want to start getting the deep sleep our bodies crave.
But rest is more than sleep... it is taking a break from workin'.
When you have downtime, whether at home or at the station, you actually need to REST. And while the concept of rest deserves its own post, the best analogy I have is Jewish idea of Sabbath: no work... no self improvement... no goals to reach... just cherish and enjoy existing with people you love.
So whatever you can do that helps you savor life as it is right now... DO IT. If that is a hike, fine! If that is painting Warhammer minis, great! If that is coaching your kids soccer team, more power to you! You are more than your job... so do more!
If there is some part of you that resists rest because it finds it "inefficient", then perhaps you can trick this part of you by reminding it that if you don't rest, then your work will slowly become more and more inefficient over time. Even the best firefighters need time away to rest and get back stronger.
Take Care of Your Heart/Brain
In most firefighter burnout blog posts, this is the part where the author talks about how you need to "getting enough sleep, eating healthy meals, limiting screen time, and doing fun things outside of work" type stuff. Basically theyae surface level habits you can take to be a little bit healthier.
All that is good and true, but in my opinion those are surface level habits, and no one I know that has learned from being burnt out simply made little changes here and there. The solution is deeper... requires a new way of ordering life... so I'm gonna go deeper.
This is probably not a very controversial statement, but the "american life' advertised to you by media is not going to promote a healthy emotional and mental life. Our culture implicitly (and sometimes explicitly confesses) that:
You are an individual that is 100% full all by yourself
That buying stuff and entertaining yourself will fix your problems
And that your worth is determined by what you produce for the economy
(just to name a few...)
All of these are LIES.
If you live by these maxims, you are guaranteed to be burnt out. Because the truth is you DO need community, you DO have a soul that cannot me maintained by material goods, and you ARE inherently valuable.
Where am I going with all of this?
Take care of your emotions like a badass would
That means find some sort of "inner peace" practice that works for you. Can be meditation, prayer, yoga... hell even fly fishing. Combine it with therapy, confession, or just vulnerable and trusting friendships to get REALLY mentally and emotionally healthy. This post has some other options and practices for you to choose fron.
Nomex protects you from the heat and flames... this stuff protects you from depression, anxiety, and burnout. Its just how reality works, and even if its weird at first, its the only way you'll be able to thrive.
Enhancing Support Systems and Peer Networks
Speaking of friendships... you are a part of a team, and you are meant to address burnout as a team as well. Everyone in the station needs to believe nad notice that feeling of togetherness. They need to have a sense that they are not alone, and if they were struggling, someone would be there to help them up.
Peer networks provide a safe space for sharing experiences with others who truly understand the unique challenges of the profession. This camaraderie fosters trust, reduces isolation, and builds resilience.
Activities like team-building events, social get-togethers, or just a safe spot to talk after a hard day can be very beneficial. When firefighters feel close to their team and know they have support, they are more likely to ask for help when they need it. Building this supportive culture in the firehouse is key to stopping burnout.
Changing Station Policy
Crew chiefs and administrators... this one is for you. I think I can speak for all firefighters when I say: DON'T MAKE IT WORSE. Create environments that discourage burnout, watch for signs of burnout, and take drastic steps to help firefighters deal with it.
In the same way that they are the shield guarding citizens from the dangers of fires, YOU are the shield defending firefighters from being consumed by this stressful job. You are their advocate and protector there to create policies and processes that help them thrive, not squeeze every drop out of them.
We can't just claim to prioritize mental health in our recruitment and training programs: we need to give them the tools and support they need to handle the stress. And those can only be provided when structural changes are made to prioritize them. A good place to start is mandatory mental health checkups, access to confidential counseling, and resources to promote healthy marriages and families.
Which means you cannot just have "mental health seminars"... y'all need to actually create a work environment where talking about mental health is normal. Shift the mindset to focus on healthy brains as much as healthy biceps. Easier said than done... I know... but thats part of the job.
Conclusion
Firefighting is a tough gig, both mentally and physically, and it can take a toll over time. That constant pressure can lead to something called burnout. Burnout isn’t just feeling tired; it’s like hitting a wall where you're exhausted, cynical, and doubt your own abilities.
It's like your batteries are always drained, and you start to feel negative about the job, which impacts how well you do it.The good news is that there are ways to deal with burnout, like talking to someone, taking breaks, and finding things you enjoy outside of work. Remember, taking care of your mental health is as important as being physically fit for the job. Each little piece is key for your health and happiness in the long run.
