Surviving Your Shift, Building Responder Wellness

Have you ever felt overwhelmed by the constant demands of the job? The fast pace, critical decisions, and unpredictable nature of frontline work can add up, even when we think we’re in control. Frontline work brings intense pressure, and managing stress is essential. In today’s episode, you’ll learn a quick, adaptable mindfulness technique that you can use anytime to find calm amidst chaos. Today’s episode introduces the 5-4-3-2-1 Grounding Technique, a powerful mindfulness exercise to bring focus and calm during high-stress moments. You can use it anytime, anywhere, to find clarity and reduce anxiety. BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN: A simple mindfulness technique to manage stress in the moment How to engage your senses to ground yourself and find focus Practical steps to incorporate this exercise into your daily routine Remember, taking a moment for self-care isn’t selfish—it’s essential. Try this technique the next time stress sneaks up on you. CONNECT WITH BART  https://www.linkedin.com/in/bartleger/ | https://stresscaredoc.com

Are you equipped to recognize and prevent suicide in those around you? Many people miss the signs of mental health struggles and feel helpless when loved ones are at risk. This episode dives into actionable ways you can make a difference. Shayna Klassen, National Training Director for QPR Institute, shares her journey from addiction and recovery to becoming a leader in suicide prevention. Discover the life-saving impact of QPR training and how you can get involved in preventing suicide. BY THE TIME YOU FINISH LISTENING, YOU’LL DISCOVER:  How Shayna’s personal journey led her to suicide prevention and the QPR Institute The unique elements that set QPR apart from other suicide intervention models How easy it is to become a QPR-certified gatekeeper or instructor to make a positive impact Join us to learn how you can be a part of the solution in suicide prevention. CONNECT WITH SHAYNA KLASSEN Website: QPR Institute Email: shayna@qprinstitute.com OTHER LINKS MENTIONED IN THIS EPISODE: • QPR Gatekeeper and Instructor Training Information CONNECT WITH BART: Website: https://stresscaredoc.comLinkedIn: https://www.linkedin.com/in/bartleger/

Growing up in a family rooted in law enforcement and education, Alan Cormier shares how his journey led him to advocate for mental health support within the first responder community. From impactful personal experiences to founding the nonprofit “With You,” Alan’s story is one of resilience and community care. What are the signs that burnout and stress are affecting your health and relationships? Burnout and the mental toll of high-stress jobs can go unnoticed until they start impacting health and family life. Allen Cormier’s journey highlights the importance of self-awareness and mental health support in the first responder community. BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:  How Alan’s personal experience in law enforcement inspired his mental health advocacy Practical strategies first responders can use to manage stress and improve well-being The role of community and support networks in creating sustainable mental health changes Join us in this conversation as Allen Cormier shares his story and actionable steps to help first responders thrive, not just survive. CONNECT WITH Allen FACEBOOK: facebook.com/WithYouSWLA WEBSITE: withyouswla.org CONNECT WITH BART: Website: https://stresscaredoc.com LinkedIn: https://www.linkedin.com/in/bartleger/

Do you often feel overwhelmed by the constant demands of your high-stress job?Many professionals in high-pressure careers neglect their own wellbeing, leading to burnout and health issues.But what if you could take control of your wellbeing and thrive even in the toughest moments? In this episode, we explore how.BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:•Practical strategies for managing stress in high-pressure environments.•How to integrate wellbeing practices into your daily routine.•T...

Are you struggling with burnout, stress, or feeling overwhelmed as a first responder? Retired firefighter paramedic Matthew Matty Fiorenza joins us to share his journey through PTSD and anxiety and how he’s now helping first responders find healing and support. Tune in for practical steps to protect your mental health.Are you feeling overwhelmed by the demands of being a first responder?It’s common to experience burnout and stress, but it doesn’t have to be your daily reality. Retired firefig...

Are you anxious about what life will be like after you retire? In this episode, Dr. Medina Baumgart, author of the book Surviving Retirement: Finding Purpose and Fulfillment Beyond the Badge, shares practical strategies to help you survive and thrive in retirement.Have you ever wondered what life will look like after you hang up your uniform for the last time?Retirement can bring more anxiety than excitement for many first responders, but it doesn’t have to be that way.In this episode, Dr. Me...

Join Bart Leger as he interviews Tiffany Atalla, a trauma therapist specializing in first responder family support. Learn how Tiffany combines her personal experience and professional expertise to strengthen first responder families and provide innovative trauma care techniques.What does it take to support first responders and their families in the toughest times?If you’re a first responder or someone close to them, you might be struggling with maintaining family relationships amid the pressu...

Navigating the intense challenges of being a first responder requires more than just physical strength. Matt Domyancic, a chaplain and former SWAT officer, shares his unique approach to wellness and spiritual care, blending fitness, mindfulness, and proactive support.Are you facing the pressures of a high-stress career and wondering how to maintain balance and purpose?First responders often turn to unhealthy coping mechanisms when dealing with stress, trauma, and the demands of their professi...

Are you struggling to leave the emotional weight of your job at work? Join Dr. David Weill, former director of Stanford’s Center for Advanced Lung Disease, as he shares how to manage the mental and emotional strain of high-stress careers using his three F’s method—Family, Friends, and Faith.Do you find it difficult to separate your work stress from your personal life?Handling the emotional highs and lows of a high-stress career can feel overwhelming, especially when it starts to affect your r...

Navigating workplace politics can be a minefield. In this episode, discover practical tips to maintain your integrity and thrive in your role without getting sucked into the drama of organizational politics.Ever feel like you’re caught in the crossfire of workplace politics?Navigating the tricky waters of organizational politics can be overwhelming and stressful. Whether you’re dealing with conflicting priorities or unspoken rules, the pressure to perform while managing relationships with sup...

Ever faced a split-second decision that goes against your values or witnessed a tragedy you couldn’t prevent? Join us as we explore moral injury, its impact on mental health, and practical strategies to cope.Have you ever made a split-second decision that went against your values or witnessed something that left you feeling deeply conflicted?If you’re in the people-helping profession, chances are you’ve faced situations like these. These moments can leave a mark on your conscience, making you...

Missing family events due to shift work can be tough. Discover practical strategies to stay connected with loved ones, even when you can’t be there in person, from using technology to creating flexible celebrations.Are you struggling to stay connected with your family due to the demands of shift work or being on-call?Missing out on family events and special moments can lead to feelings of guilt and disconnection.Join us as we explore practical strategies for bridging the gap and keeping famil...

Generational clashes at work can be a major headache. Today’s episode of “Surviving Your Shift” dives into why Baby Boomers, Gen X, Millennials, and Gen Z often clash and how to turn those differences into your team’s biggest strength.Do you ever feel like you’re speaking a different language when talking to your coworkers?Maybe you’ve got older team members who think you’re being lazy or uncommitted because you’d rather be at home with your family than being at work all the time.Or younger o...

Starting a career as a first responder is tough, but knowing these ten things before you run into trouble can make all the difference. Tune in to episode 15 to learn how to stay healthy, avoid common rookie pitfalls, and thrive in your career.What are the ten things every rookie needs to hear?Starting out as a first responder, you face intense challenges that can take a toll on your mental and emotional health. Are you prepared to navigate these hurdles?Facing the emotional and mental demands...

Feeling like you're constantly juggling work and home life, but still ending up feeling guilty and stretched too thin? Still trying to balance it all? If you're tired of feeling guilty and exhausted, it's time to explore a more effective approach to work-life balance.Do you ever feel like you're juggling too many balls, trying to give equal time to work and home?Balancing work and home life by giving equal time to everything leaves you feeling guilty and stretched too thin.Stop trying to bala...

Are you looking forward to retirement but wondering if you’re fully prepared? The thought of retirement can be both exciting and scary. Bart, our host, has successfully made the transition into retirement, and he will share how you can, too.Are you worried about navigating the transition to retirement smoothly? Don’t be that person who gets to retirement and finds out they’re not prepared.Life after a career as a frontline professional isn’t always what you pictured. Learn how to do it r...

Dealing with emotional pain and suicidal thoughts is incredibly challenging, but this episode offers hope and practical steps if you are facing these struggles. Listen now as Bart provides guidance and support for you if you’re overwhelmed by the pressures of the job and life.Are you thinking of suicide, feeling like the weight of the world is on your shoulders?For first responders, the daily stress, trauma, and pressures can feel unbearable, sometimes leading to thoughts of suicide.In this e...

Intrusive memories and images from the job can be a daily struggle for first responders. In this episode, Dr. Bart J. Leger shares practical strategies to manage these persistent thoughts and reclaim your peace of mind.Ever find yourself haunted by intrusive memories and images from the job that keep popping up when you’re just driving down the road, or trying to get to sleep?How do you stop it?Instead of self-medicating or trying not to think about it, join us as we explore practical ways to...

You may have never thought your agency’s chaplain had anything to offer you. But today’s guest, Jim Bontrager may surprise you with how down-to-earth and practical your chaplain can be when you really need them.Have you ever wondered what a chaplain is good for?You’re not the first to think your organization’s chaplain can’t help you because you’re not religious.It may surprise you to hear that your chaplain’s main responsibility is not religious.BY THE TIME YOU FINISH LISTENING, YOU’LL FIND ...

Are you wondering if you’re still making a difference as a first responder or other frontline professional? Join me as I sit down with Mike Baldwin, a 20+ year veteran first responder as he shares how to know you’re making a difference.What does it take to maintain humanity and empathy as a first responder?Many first responders reach a point in their career when it seems like they’re on a big merry-go-round, same things over and over, without making much of an impact.Listen as Mike shares sto...