With the high potential of burnout within the first responder community, it’s important to create a healthy work-life balance as someone on the front lines. Not only is it important for the first responder, but it is also crucial for their families as well. Work-life balance is great for mental health and is also a surefire way of retaining good employees.
Why Work-Life Balance is So Important for First Responder Families
Surprisingly enough, first responder roles are among the top roles in the country that provide good work-life balance. This is due to the “on and off” nature of the job, like having 3 days on shift and 3 days off. While a majority of employees work 9 AM to 5 PM for five days a week, first responders get the luxury of having entire days off during the week.
However, that does not always mean you have a great work-life balance. First responders have to endure longer working hours, sometimes working on holidays, working on important dates like birthdays and anniversaries, and always have to be at the top of their game. This high-intensity environment can cause physical and emotional stress that can seep into every single day of their lives, regardless of whether they are on duty or not.
In addition to the first responders struggling, their families also suffer the consequences of their high-maintenance role. First responders' spouses often have a lot of household responsibilities due to their partners being away, the children might feel a sense of neglect, and the family as a whole sometimes has to have important life experiences without the first responder there. This can cause strain on any relationship, so it is important to prioritize a healthy work-life balance all around.
What Does Work-Life Balance Look Like for You?
With the inherent stressors that come with the job, first responders who achieve a successful work-life balance reap rewards for themselves and their families. This can also translate to increased job performance and improved decision-making among first responders and their families. Work-life balance looks different for everyone, but here are a few methods to try and get on the right track.
Time Management
Start tracking your time so that you know what activities are taking your time at home and at work. This will show you how to elevate your time, and to see if you are even spending time doing things important to you. Sitting down with your family and seeing where y’all can cut back and improve on your schedule will ultimately help with spending your time efficiently.
Prioritizing Your Family
Subconsciously you may be thinking you are always prioritizing your family. You are doing your job so that you can provide substantial income to make a living for yourself and your family. However, there is such a thing as being too engrossed in your job, meaning you rarely unplug and always seem to have your mind in the field. Learn how to take a step away from your role and really spend some quality time with your family. Plan to have family nights where you are completely checked out, or have a date night when you are fully present in the moment. This is a great start to prioritizing time spent with your loved ones, letting them know they have your full attention.
Establish Weekly Routines
With a first responder's unpredictable schedule, it might not be feasible to have a daily routine. However, you can totally have daily or weekly goals that are routine-centered! Make a goal to do something you love, journal, or do a stretch. When you start incorporating these little goals into your week, you will start to develop your own routine of work-life balance.
Source: US Fire Administration (2024) Work-Life Balance
Source: Lighthouse Health and Wellness (2023) Support First Responders in Their Work-Life Balance
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