‘As featured in The National Firefighter Magazine’
As a clinical psychologist working with first responders, I’ve seen firsthand how emergency work affects even the most resilient people. The unpredictable nature of firefighting demands physical endurance and emotional adaptability. Responding to chaos with calm, shifting from intense, adrenaline-fuelled incidents to periods of waiting. These demands create unique challenges for nervous systems.
WIRED FOR ACTION
The challenge isn’t eliminating stress: It’s developing practices that help nervous systems recover between incidents and shifts. When your nervous system remains in an activated state long-term, it can lead to sleep disturbances, irritability, hypervigilance, and burnout.
Many firefighters describe feeling most alive in chaos – quick decision-making, rapid shifts in attention, focused action. And, something we don’t talk about enough is that firefighting naturally attracts people with certain neurotypes – especially those with ADHD traits. And that’s not a flaw. It’s part of the reason you’re so good at what you do.
ADHD brains are wired for urgency, novelty, and high-stakes situations. The fire ground is a perfect fit: rapid problem-solving, teamwork, physical engagement, and clear purpose. But what makes the job exciting can also make regulation and recovery harder. Downtime might feel agitating. Paperwork can feel like torture. Sleep might be elusive. Switching off? Nearly impossible.
Understanding your neurotype is key to building a nervous system recovery strategy that works for you. The strategies that work best vary based on how your brain is wired.
BEYOND THE FLAMES
You wouldn’t roll out again without checking your gear and mental gear deserves the same care.
Firefighters experience both acute stress (from specific incidents) and cumulative stress (from the ongoingnature of the work). Common signs include:
- Physical: Fatigue, headaches, digestive issues, jaw clenching
- Emotional: Irritability, numbness, feeling overwhelmed, mood swings, low frustration tolerance
- Cognitive: Difficulty concentrating, forgetfulness, negative thinking
- Behavioural: Sleep disturbances, increased substance use, withdrawal, relationship conflicts.
- These signs often emerge so gradually that many firefighters don’t notice until they’re significantly impacted.
While acute stress often gets the spotlight, it’s more the slow burn of cumulative stress that leads to people calling a psychologist. A regular mental self-check, like you’d do with your truck or equipment, can help catch problems early. ADHD can amplify stress load because the brain is already working harder to regulate attention, emotion, and impulse. In ADHD minds, emotional and sensory data tends to hit louder – and stick longer.
3 STRATEGIES FOR PLAYING THE LONG GAME
1. Learn to switch from Chaos to Calm
Box breathing is a powerful technique used by military special forces and first responders worldwide. Its simplicity makes it accessible anywhere. But it’s not just for incident scenes – it’s for destressing your nervous system and allowing yourself to thrive at home too. Using a regulated breathing pattern helps activate your parasympathetic nervous system – your body’s “rest and digest” mode – countering the sympathetic “fight or flight” response used on the job.
2. Name It and Tame It
Simply naming your emotion activates your prefrontal cortex, the part of your brain that helps regulate us. No journaling required, just a few quiet words to yourself is enough: “I’m feeling tense,” “I’m overwhelmed,” “I’m angry”. Many people with ADHD find it hard to name and tame feelings in the moment, so consider keeping an emotions wheel/ words list on your phone to reference if you sometimes struggle to identify emotions.
3. Fireproofing Your Mind
Your body’s fight-or-flight system was built to activate fast and recover slowly. For firefighters, attending incidents often leads to unconscious muscle tension that can persist long after your shift ends. You may not feel stressed, but your nervous system is still burning fuel. And for those with ADHD, the recovery part may be even harder. So, just like re-rolling hoses and checking oxygen tanks, you need a checklist for your brain and body. Intentional decompression is critical.
ADHD brains often live in a default state of low-level hyperarousal, and often don’t notice tension until it’s overwhelming.
Routine helps ADHD brains shift states. A consistent decompression ritual can help you be more present with family and less likely to bring operational stress home. Intensity-seeking brains often benefit from structured highintensity exercise, clearly defined winddown routines, and using technology mindfully.
Replace the “beer and a scroll” routine with something that resets your nervous system: A mindful shower, progressive muscle relaxation, music, or exercise. Use physical cues to anchor yourself. Be aware of over-identification with the role and cultivate hobbies, relationships, and support networks as protective factors.
MAKING THESE PRACTICES STICK
You don’t have to tackle it alone, just as you wouldn’t enter a burning structure without your crew. Partner up.
- Start with one practice.
- Track what works: Not every strategy suits every brain.
WHEN TO SEEK ADDITIONAL SUPPORT
While self-regulation techniques can significantly improve resilience, they aren’t substitutes for professional support when needed. Remember that seeking support is a sign of strength, not weakness. If you suspect you might have undiagnosed ADHD affecting your ability to manage stress, consider seeking an assessment. Being tough isn’t about pushing through until something breaks.
BUILDING A CULTURE OF EMOTIONAL FITNESS
Just as physical fitness is essential for operational readiness, the best firefighters aren’t just physically fit, they’re emotionally agile. Recognising neurodiversity in the fire service isn’t about accommodation. It’s about optimisation. ADHD isn’t a liability: It’s a different operating system that, when supported, powers leadership, presence, and creative problem-solving.
