The Importance of Self-Care and Exercise for EMTs

Explore practical strategies and actionable tips that EMTs can incorporate into their daily routines to preserve their well-being.

Every day, Emergency Medical Technicians (EMTs) are on the front lines, responding to calls that range from minor injuries to life-threatening emergencies. The demands of the job are relentless—physically and mentally exhausting. According to a study by EMS1, stress is taking a monumental toll on EMS. The survey found more than 80% of respondents experience moderate job stress, with 11% categorizing it as extreme.

This article aims to shed light on why self-care and regular exercise are not just recommended but essential for EMTs to maintain their well-being. The physical and emotional toll of this profession can be immense, leading to issues like chronic fatigue, musculoskeletal injuries, and even post-traumatic stress disorder (PTSD). By incorporating self-care practices and staying physically active, EMTs can better manage the demands of their work, ensuring they are not only effective in their roles but also healthy and resilient in the long term.

Whether you’re already an EMT or exploring the top EMT specialties within this field, understanding the importance of self-care is critical. If you’re considering this career, it’s vital to know not only how to become an EMT but also how to sustain a long and healthy career in this demanding profession. These principles of self-care and regular exercise will serve as a foundation for a fulfilling and sustainable journey in emergency medical services.

The Physical Demands of EMT Work

EMTs are required to perform a variety of physically demanding tasks as part of their daily responsibilities. These include lifting and carrying patients, often in awkward or confined spaces, which can put significant strain on the body. The job also demands long hours, frequently involving extended shifts that leave little time for rest and recovery. Additionally, EMTs work in high-stress situations where quick thinking and rapid movements are essential, further taxing their physical endurance.

Due to these rigorous demands, EMTs commonly face a range of physical issues. Back injuries are particularly prevalent, resulting from the repetitive lifting and carrying of heavy loads. Cardiovascular stress is another significant concern, as the combination of physical exertion and the stress of emergency situations can place considerable strain on the heart and circulatory system. Exhaustion is also a common issue, stemming from the long hours and the physical and mental energy required to perform under pressure day after day.

The Mental and Emotional Toll

The psychological pressures faced by EMTs are as significant as the physical demands of the job. Constant exposure to traumatic situations, such as severe injuries, life-threatening emergencies, and sometimes even death, takes a heavy emotional toll. The high-stress environments in which EMTs operate—often requiring them to make life-or-death decisions in mere seconds—can lead to intense mental strain.

As a result, many EMTs struggle with common mental health challenges.

• Post-Traumatic Stress Disorder (PTSD) is particularly prevalent, as the cumulative effect of repeated trauma exposure can lead to flashbacks, nightmares, and severe anxiety.
• Anxiety itself is a widespread issue, driven by the unpredictable and high-pressure nature of the work.
• Depression is another concern, often stemming from the emotional exhaustion that comes with the job and the difficulty of processing the traumatic experiences that EMTs witness regularly.

These mental health challenges underscore the importance of prioritizing self-care and seeking support when needed.

The Importance of Self-Care for EMTs

Self-care involves maintaining and improving one’s physical, mental, and emotional well-being by engaging in activities that reduce stress. For EMTs, prioritizing self-care is crucial for maintaining overall health, sustaining high performance, and preventing burnout. Given the physical and psychological demands of the job, self-care practices are essential to help EMTs recharge, manage stress, and remain resilient in the face of daily challenges.

Self-Care Techniques:

• Engage in mindfulness practices, such as meditation or deep breathing exercises, to stay grounded and reduce stress.
• Seek professional therapy or counseling to process traumatic experiences and develop coping strategies.
• Incorporate relaxation techniques like progressive muscle relaxation or yoga to ease physical and mental tension.
• Unplug from social media, which can lead to a loss of sleep or motivation.

Adequate Rest:

• Quality sleep is vital for physical recovery, cognitive function, and emotional resilience.
• Establish a regular sleep schedule, even on days off.
• Create a relaxing bedtime routine to signal your body that it’s time to wind down.
• Minimize exposure to screens and bright lights before bed to enhance melatonin production.

Balanced Diet Tips and Meal Planning:

• Prioritize nutrient-dense foods, such as lean proteins, whole grains, fruits, and vegetables, to fuel your body.
• Stay hydrated by drinking plenty of water throughout the day.
• Plan and prepare meals in advance to ensure you have access to healthy options, even during busy shifts.
• Consider small, frequent meals or healthy snacks to maintain steady energy levels during long hours.

Communication:

• Share your feelings by talking about your stresses with a mental health professional, friend, or family member. Speaking out reduces tension and shows strength, not weakness.
• Listening to a friend encourages them to open up and share. This mutual support helps both of you tackle challenges together and feel less alone.
• Reach out to those who usually support you. They may need support, too. Ask how they’re doing and listen carefully—it’s important to care for those who support you.
• Call, Don’t Text: Instead of texting, call someone to talk about how you’re really feeling. A brief phone call can offer a sense of connection and help you process your day.
• Set Healthy Boundaries: Learn to say “no” when necessary to avoid overcommitting and added stress. Setting boundaries helps you manage your time and reduces guilt.

The Benefits of Regular Exercise

Regular exercise is a powerful tool for EMTs, offering numerous benefits that directly impact both their physical and mental well-being.

Injury Prevention and Improved Physical Performance: Engaging in regular strength training and flexibility exercises helps build muscle and improve joint stability, reducing the risk of common injuries such as back strains. Enhanced physical performance through regular exercise enables EMTs to handle the demands of lifting patients and maneuvering in tight spaces with greater ease and less risk of injury.

Increased Stamina for Long Shifts: Cardiovascular exercises, such as running or cycling, build endurance, allowing EMTs to maintain high energy levels throughout extended shifts. Improved stamina ensures that EMTs can perform physically demanding tasks more efficiently, even during long hours without rest.

Stress Management and Mood Enhancement: Exercise releases endorphins, the body’s natural mood lifters, which help to combat stress and anxiety. Physical activity serves as an effective outlet for releasing built-up tension, leading to an overall improvement in mood and emotional resilience.

Mental Clarity and Focus: Regular physical activity enhances cognitive function, improving mental clarity and focus, which are crucial for making quick, accurate decisions in emergency situations. The mental discipline developed through consistent exercise routines can translate into sharper focus and better performance on the job.

Practical Tips for Integrating Self-Care and Exercise

Finding Time for Self-Care and Exercise in a Busy Schedule:

It is not unusual for healthcare workers who spend all day caring for others’ health not to maintain their own well-being. But it’s critical to prioritize putting on your oxygen mask first if you are to sustain a career in EMS. Sarah Calams, in Making workouts count: How to workout SMARTer, not harder, advises to approach exercise with a “little goes a long way” attitude.

• Starting small and keeping workouts simple is a great way to start. Even 15-20 minutes of a brisk walk can make a significant difference.
• Change up the routine every 4 to 6 weeks and keep workouts fun and exciting.
• Use moments like your commute or breaks for mindfulness practices or deep breathing exercises.
• Treat self-care and exercise like any other important task by scheduling them into your calendar to ensure they don’t get overlooked.
• Start journaling, which could be as simple as writing down a few things you are grateful for each day.
• Spend time in nature with a friend, neighbor, spouse, or family member. This boosts your mood and mental health, as well as reduces anxiety and depression.

Encouraging Workplaces to Support Self-Care Initiatives and Wellness Programs:

• Advocate for workplace wellness programs that include fitness classes, mental health resources, and stress management workshops.
• Encourage management to provide designated areas for relaxation and exercise, such as a quiet room or on-site gym, to make self-care more accessible during shifts.
• Suggest flexible scheduling options that allow EMTs to fit in self-care activities without compromising their work responsibilities.

Developing and Sticking to a Personal Self-Care and Exercise Routine:

• Start with achievable goals, such as exercising three times a week or practicing mindfulness for five minutes each day.
• Choose activities that you genuinely enjoy, whether it’s yoga, running, or a hobby that relaxes you, to make the routine sustainable.
• Use a journal or app to monitor your self-care and exercise activities, which can help you stay motivated and see the benefits over time.
• Life as an EMT is unpredictable, so be adaptable to your routine. If you miss a session, don’t get discouraged—just pick up where you left off.

Resources that support self-care and mental health

The following resources were selected because they are do-it-yourself tools for busy people who want the flexibility to enhance their self-care activities and routines at their own pace.

• Fabulous: backed by behavioral science, this app is an accountability partner in your pocket to help users build healthy self-care habits.
• Daylio: this app is a self-care journal that enables users to document their goals, mood diary
• HelpGuide: an independent nonprofit that runs one of the world’s leading mental health websites.
• Active Minds: nonprofit organization promoting mental health awareness and education for young adults
• Headspace: this app uses evidence-based meditation and mindfulness tools, mental health coaching, therapy, and psychiatry.
• Calm: this app helps users enhance the quality of their sleep, meditation, and relaxation.

Start Your EMT Journey Today!

In summary, the demanding nature of EMT work necessitates a strong focus on self-care and regular exercise. By addressing both physical and mental health through targeted self-care practices and exercise routines, EMTs can significantly enhance their resilience, performance, and overall well-being. Prioritizing self-care helps prevent injuries, manage stress, and maintain a positive outlook in this high-pressure profession.

EMTs are encouraged to actively seek out and utilize resources that support their well-being, such as self-care tips, exercise programs, and mental health support. Taking these steps not only benefits individual health but also improves job performance and satisfaction.

For those looking to start their EMT journey, Unitek’s EMT Boot Camp offers an excellent foundation. Get valuable tips for success as an EMT, including stress management tips for EMTs that help navigate the pressures of the role effectively.