1. Chronic Fatigue and Sleep Disturbance

Long hours and rotating shifts take a toll. Burnout often starts with persistent exhaustion, feeling tired even after rest, difficulty falling or staying asleep, or relying heavily on caffeine or energy drinks just to get through the day.

How to address it: Prioritize rest as part of recovery. Try to create a consistent seep schedule, limit screen time before bed, and practice sleep hygiene. Consider talking with a health provider about sleep issues, many first responders benefit from cognitive behavioral therapy for insomnia.

2. Emotional Numbness or Detachment

When daily exposure to trauma builds up, emotional distancing becomes a coping mechanism. This may look like feeling disconnected from coworkers, patients, or even loved ones. You may find yourself shutting down emotionally or becoming less empathetic.

How to address it: Talk with a peer, counselor, or chaplain, processing difficult calls helps avoid emotional suppression. Peer support programs and therapy focused on trauma (such as EMDR) can reduce this sense of detachment over time.

3. Increased Irritability or Cynicism

A once-passionate responder may become short-tempered or develop a “why bother” attitude. Cynicism is often a red flag that emotional reserves are running low.

How to address it: Make space for decompression. Journaling, physical exercise, or even short walks after shift changes can help release pent-up frustration. Identifying specific stressors and reframing negative thought patterns can shift your mindset.

4. Reduced Performance or Motivation

Burnout may show up as difficulty concentrating, forgetfulness, or a noticeable drop in work quality. You may feel like you’re just going through the motions.

How to address it: Give yourself permission to rest and reset. Sometimes performance issues reflect the need for recovery time. Speak to a supervisor if needed about taking a mental health day. Engage in activities that restore your sense of purpose, volunteering, mentoring, or even pursuing a hobby.

5. Physical Complaints with No Clear Cause

Headaches, gastrointestinal issues, chronic pain, or frequent illness can all stem from prolonged stress. The body often signals burnout before the mind fully registers it.

How to address it: Don’t ignore physical symptoms. See a medical provider to rule out health concerns, and recognize stress as a valid contributor. Hydration, nutrition, and movement (even if minimal) can reduce stress’s physical effects.

Burnout isn’t a personal failure, it’s a signal that your body and mind need care! For first responders, recognizing and addressing burnout is a form of resilience, not weakness. Prioritizing mental health is not only good for you, it’s essential for serving others. If you or someone you know is showing signs of burnout, reach out. Support is available, and recovery is possible.