Clint Christie Counseling

07/28/2023

Firstly, they may tell you. “Work has been really hard lately.” This may be a physical reference, or a reference to the emotional toll.

Secondly, is your partner behaving differently? Are they more quiet, less engaging, less funny, and disinterested in going to social events like they used to?

Are their eyes darker when you look into them? Do they seem jaded and all of the calls at work are “BS”? Are they drinking more alcohol or not engaging in hobbies that they previously enjoyed?

There are multiple sources of help available. Trusted mentors at work, peer support team members, chaplains, and culturally competent clinicians that understand the high demand professions of first responders.

07/27/2023

Exercise daily… with intention.
It may be a run, to “let off some steam” or a hike with a heavy pack on to build stamina for an upcoming backpacking trip in the wilderness. It may be a light day as far as workouts are concerned to facilitate recovery from a heavy workout the day or two before. Warm up, exercise, and cool down with stretching before and after.

Schedule a brief nap.
Everyone is “busy”. A brief period of between 10-30 minutes between 1pm and 3pm can be a real recharger and a counterbalance to the stresses of everyday life of a first responder.

Begin a simple practice of gratitude.
Acknowledge and recognize your blessings. It may be appreciating the food you are eating, the farmer who grew it, or your good health. It may be your realizing the gift of your spouse or partner. There is real power in gratitude and not taking things for granted.

07/25/2023

Simple breathing exercise #2

Simple Yoga Breathing

Yoga breathing is relaxing and can be used anytime to help with a relaxation response, including when stretching during yoga.

- Sit or lie down comfortably, resting your hands below your navel.

- Tune in to the cycle of your breath. Inhale and exhale naturally through your nose for a few minutes, noticing the slight rise and fall of your hands. Consider the way the air feels as it enters and exits your nostrils.

- Start to count silently forward (1, 2, 3…), then backward (…3, 2, 1) as you breath in and out.

- Gradually make each exhalation twice as long as each inhalation. Focus on breathing slowly and smoothly, humming each time you exhale. The slight vibration can be very soothing.

07/23/2023

Simple breathing exercise #1

4 – 4 - 8 Breathing

The 4-4-8 Breathing Technique is great to use when you feel stressed out or tense because it can help to calm the nervous system, clear the head of distractions and reduce stress.

- While sitting, inhale through your nose for a count of 4, taking the breaths into your abdomen

- Hold the breath for a count of 4

- Release the breath through your mouth with a “whooshing” sound for a count of 8

- Without a break, inhale again through your nose for a count of 4, repeating the entire cycle 3-4 times in a row

- Focus on counting when inhaling, holding the breath, and exhaling.

07/21/2023

In my counseling work I see myself as an empath who walks alongside others as they work through their life’s challenges.

I do not “solve” people’s problems but I assist them to work through them- often viewing and framing the challenge as an opportunity for growth or learning.

One song that is particularly inspiring to me is by the late Bill Withers, a three-time Grammy Award winner. The song title is, “Lean on Me.”

Clearly, I have leaned on others during various times in my life when challenges were present.

I assist people now when they need to lean on me. This is my calling. It is a privilege to be of service in this way.

07/21/2023

Self-care, noun
/self-kare/ first recorded 1860-65

The active process of making your body and mind a pleasant place to inhabit, by filling your own cup first. This ensures that you have enough to give others.

Self-care is not selfish. It is critical to a long, healthy career and to your wellbeing. First responders, E.M.T.s, firefighters, paramedics, police officers, lifeguards, nurses or doctors all are high-stress professions. These occupations demand advanced education, training, and passion to do them well. The expectation is that these people will put the needs of others first while they are “on duty.”

As we naturally age in life and advance in our careers from rookies or trainees to experienced professionals, the call volume goes up, the demands of the work increase, sleep is lost, and time at the gym or outdoors may be reduced because we are too busy or too tired. When we become too busy to take time for ourselves, it’s a sign of impending danger. Slowly we gain weight, lose motivation for outside hobbies – we tell people, “I used to fish, hike, surf, play tennis, etc. but I just don’t have time anymore.” Bit by bit our physical fitness decreases.

Continue reading:

Self-care, noun /self-kare/ first recorded 1860-65 The active process of making your body and mind a pleasant place to inhabit, by filling your own cup first. This ensures that you have enough to give others. Self-care is not selfish. It is critical to a long, healthy career and to your wellbeing. F...

07/14/2023

A number of years ago I was in a mass casualty incident (MCI) on the freeway that
was literally a family nightmare.

A reckless and impaired driver had been barreling down the freeway and rear ended
a family who had traveled to Disneyland for vacation.

To make a long story short, multiple children died in the rear seat of the car that was rammed by the reckless driver. Later, at the hospital multiple paramedic units were cleaning up and getting back in service.

I told my Fire Captain that I anticipated that we would have a busy afternoon as units at the hospital were talking about the schedule for a planned critical incident stress
debriefing (CISD).

That’s when he growled, “What a bunch of fu*king pus*ies…” I could not believe
my ears! Fortunately this employee is now retired.

Collectively, we need to be better and we need to create space for whomever on our team needs help. From the most senior coworker to the newest… This is our collective responsibility.

07/12/2023

“The bamboo that bends is stronger than the oak that resists.”

This Japanese proverb references that even the strongest people should bend and seek outside help or counsel.

Many men and women who are professional first responders have suffered for too long having an attitude “that I am 911, I do not call 911.”

Dentists do not extract their own teeth and surgeons do not remove their own gall bladders. Sometimes the first call or reach out is the hardest but it is indeed the beginning of finding relief and support.

Your job is to be honest with yourself and to be willing to be vulnerable… to take the first step to contact a mentor, a friend, a peer support member, or a counselor to begin the path toward healing.

07/10/2023

Sometimes work as a first responder can be extremely physically demanding.

Sometimes this work can be emotionally demanding as well.

Sometimes, the work can be physically and emotionally demanding, simultaneously.

The opportunity to help is powerful and rewarding. Sometimes the help is too late.

How you frame this and process your emotions in the aftermath are critical. Sometimes a personal commitment to advanced learning and professional growth can help.

Sometimes a firm handshake and genuine acknowledgement to the family after the fire that you are sorry for their loss can go a long way toward helping them recover, as well as yourself.

07/06/2023

Making significant life transitions a little easier.

I believe the first thing and the most important thing is to recognize that change is a constant factor in life and we want to prepare for life transitions and adjustment periods so that our partners, our family and our significant others at home will go on the journey with us.

07/05/2023

Sharing some nuggets and wisdom that I gleaned from my 25 years of service as a first responder.

07/04/2023

It is important for couples to develop the habit and routine of sharing “how they are doing”.

This is critical for first responder couples. I personally experienced paramedic burnout. My wife was instrumental in helping me to get back into balance as well as to recognize that my attitude, both at work and at home was changing for the worse.

It seems as though the last 5 years have only gotten more challenging for first responders. Longer and more extreme fire seasons, the worldwide pandemic, more civil unrest, increasing call volumes.

It is important for all of us to recognize where we are emotionally, “fully charged”, “half charged” ,or “empty”. Then we can take the steps individually, with our partners, peers, and professionals if needed to recalibrate and get back in balance.