top of page
Image by Viktor SOLOMONIK

Understanding Trauma

&

the Nervous System

Balancing the Body to Protect the Mind

 

Why This Matters in First Responder Work

For first responders, trauma isn’t only about the scenes you witness — it’s about how your body absorbs and reacts to those moments. Your nervous system is designed to protect you, but repeated activation without enough recovery time can keep it “stuck” in high alert. Over time, this can lead to:

  • Feeling constantly “on edge” or hyper-alert

  • Difficulty sleeping or feeling rested

  • Mood swings, irritability, or emotional numbness

  • Physical tension, headaches, or digestive changes

Understanding your nervous system gives you the power to recognize what’s happening inside your body and take steps to reset it — on and off the clock.

​

How It Can Affect a First Responder

Repeated exposure to emergencies and unpredictable environments can cause your body to stay in “survival mode” longer than it should. This can impact:

  • Decision-making: Slower thinking or “tunnel vision” in the moment

  • Relationships: Pulling away from loved ones or feeling disconnected

  • Health: Increased risk of chronic pain, inflammation, and sleep problems

  • Job performance: Fatigue, lower stress tolerance, and more near-misses

​

Signs to Look For

You might be experiencing nervous system strain if you notice:

  • Difficulty winding down after a call or shift

  • Feeling jumpy, irritable, or emotionally flat

  • Changes in appetite, digestion, or libido

  • Frequent headaches, jaw/neck tension, or muscle pain

  • Trouble focusing, remembering details, or staying engaged

If these signs are showing up often, it’s worth exploring ways to support your nervous system — before they get worse.

​

How You Can Help Yourself Right Now

Even small changes can help your body shift back toward balance:

  • 4-4-6 Breathing: Inhale for 4, hold for 4, exhale for 6. Repeat 3–5 times to signal safety to your brain.

  • Grounding Scan: Look around and name 5 things you see, 4 you hear, and 3 you feel to bring your mind into the present.

  • Tension Release: Clench your fists or jaw for 5 seconds, then slowly release. Repeat 2–3 times to ease physical stress.

  • Movement Break: Stretch your neck and shoulders or take a 2-minute walk to reset your body’s stress response.

📌 Want more quick, actionable tips? Visit our Start Now page for step-by-step resources you can use today.

​

A Whole-Person Approach to Healing

Your nervous system health is just one piece of the puzzle. At our center, we combine education, therapy, movement, nutrition, and peer support to help first responders build resilience. By understanding and caring for your body’s stress response, you’re protecting not only your mental health — but your ability to keep showing up for the people who need you.

bottom of page