Wellness Resources
Why Firefighter Wellness Matters
Firefighters face repeated exposure to trauma, and the toll is significant. 20% meet diagnostic criteria for PTSD during their career,1 with rates reaching 57% depending on exposure.2 Nearly 43% screen positive for at least one mental health risk—including PTSD, depression, or anxiety—compared to 6.8% of the general population.3,4
These numbers highlight an urgent need, but also a clear opportunity. With proactive, accessible wellness resources built into the fire service, recovery, resilience, and long-term health are possible.
Sauna Therapy:
- Reduces PTSD, depression, & anxiety5
- Lowers cortisol & increases serotonin6
- Improves emotional regulation & stress resilience7
- 40% reduction in toxin exposure (PAHs)8
- Fire suits & standard showering alone showed no significant effect9
Cold Plunge Therapy
- Supports the release of mood-boosting brain chemicals10
- Helps the nervous system recover & regulate stress11
- Studies show decreases in depression, tension, fatigue, & confusion12
- Builds stress tolerance & improves emotional regulation13
Red Light Therapy
- Moderate to large reductions in PTSD symptoms & mood dysregulation after 8-week protocols14
- Improves cellular energy, mood, cognition, & sleep15
- 66.7% of Veterans showed increased cerebral blood flow after LED treatment16
- Typical use: 5–20 minutes, 3+ days/week17
Massage Chair Therapy
- Review of 18 studies shows improvements in cognitive function, mental fatigue, muscle pain, & stiffness18
- Supports circulation, sleep, mood, clarity, & decision-making19
- Non-pharmacological & shift-friendly tool for workplace recharging20
Nutrition
Fueling Mental Performance
- Nutrition directly impacts mood, brain chemistry, and stress response²¹
- Poor diet quality linked to higher depression and anxiety²²
In Partnership with Dairy West
- Firefighter-focused nutrition resources
- Cookbook & prerecorded nutrition classes
- Practical tools for home & station life
Family & Connection Support
Why Family Support Matters
- Strong social support reduces PTSD, depression, and anxiety²³
- Job stress impacts the entire household²⁴
Connection Boxes Support
- Communication tools
- Emotional reconnection
- Long-term family resilience
Sources & References:
1. U.S. Fire Administration: 2024 Summit Report on Mental Health
2. Ruderman Family Foundation: Mental Health and Suicide of First Responders
3. National Institute of Mental Health: PTSD Statistics
4. NCBI/PMC: Mental Health Risk Factors in First Responders Study
5. Willard Bay Research: Psychological Benefits of Sauna Bathing
6. Restore Hyper Wellness: Infrared Sauna for Stress Hormones
7. LifeStance Health: Sauna for Nervous System Regulation
8. NCBI/PMC: Evaluation of Interventions to Reduce Firefighter Exposures
9. ClinicalTrials.gov: Firefighter Soot and Sweat Excretion Pilot Study
10. Psychiatry Online: Cold-Water Immersion and Neurohormesis
11. Kaiser Permanente: Health Benefits of Cold-Water Plunging
12. Psychiatry & Psychotherapy Podcast: Cold Exposure Clinical Study Subscales
13. Stanford Lifestyle Medicine: Stress Resilience via Cold Exposure
14. NCBI/PMC: Systematic Review of Light Therapy in PTSD
15. Mito Red Light: Red Light Research for Stress & Sleep
16. PubMed: LED Therapy and Cerebral Blood Flow in Veterans
17. NCBI/PMC: Cognitive Performance Post-LED Treatment Study
18. ScienceDirect: Scoping Review of Massage Chairs (18 Studies)
19. PubMed: Massage Chair Therapy for Recharging Professionals
20. MDPI Healthcare: Massage Chairs and Sleep Quality
21. BMC Medicine: SMILES Trial – Randomized Controlled Trial of Diet and Depression
22. Molecular Psychiatry: Healthy Dietary Indices and Risk of Depression Meta-Analysis
23. PubMed: Impact of Social Support on PTSD Symptoms
24. PubMed: Family and Social Support in Firefighter Mental Health