Health & Wellness: A Grateful Heart—The Missing Key in First Responder Mental Health?

On June 24, 2021, I was enjoying a vacation, blissfully disconnected, when my mother’s voice, filled with horror, urged me to turn on the news: The Champlain Towers South in Surfside, FL, collapsed.

My role in the response efforts was unique; few knew that I was there. Leveraging my experience in peer support and advocacy for first responder families, I was assigned to the Family Reunification Center.

Throughout the rescue operation, which spanned nearly a month, I experienced significant moral and mental challenges inherent to my role. Early on, however, I grounded myself in the realization that I didn’t cause the tragedy and that nothing that I could do would alter the losses that these families faced. My role and focus remained steadfast: provide unwavering service and support to these families and my colleagues, while prioritizing my own mental well-being.

Gratitude and personal growth
Our mind is wired with a negativity bias, amplifying the effect of negative experiences while diminishing positive ones. Evolutionarily, this contributes significantly to the development of mental illnesses among first responders. For instance, when our training fails to yield expected outcomes, we often internalize it as a personal failure, fueling feelings of guilt or shame.

None of us seek discomfort, such as fear, sadness or guilt. Yet, these are inevitable parts of life, particularly in the realm of first responders. Gratitude doesn’t aim to alter this reality nor numb these emotions but, rather, to expand the capacity to endure them.

Amid the heightened mental health challenges that first responders confront —depression, anxiety, PTSD and moral injury—gratitude emerges as a particularly potent tool. It not only fortifies resilience before adversity strikes, but it also enhances recovery from trauma.

Gratitude, which is defined by the American Psychological Association as happiness and thankfulness in response to good fortune, stems from recognizing positivity in our life and surroundings. The results of numerous research efforts show that gratitude enhances happiness, satisfaction and overall well-being, benefiting both physical and mental health. Studies over the past decade indicate that actively practicing gratitude correlates with greater happiness and reduced depression. Moreover, gratitude has been associated with improved well-being among individuals who are managing chronic pain and potentially might reduce the risk of cardiovascular disease.

Overall, the positive effects of experiencing and expressing gratitude are profound and wide-reaching.

Intentional gratitude 
Following my release from operations in Surfside, I experienced an emotional letdown that allowed for introspection. Amid a whirlwind of emotions, one theme persisted: growth. How did I manage to grow during such  intense exposure to death and despair?

Each morning, en route to Surfside, I created a gratitude list—a practice that profoundly influenced my life previously and aided me in navigating past traumas: getting through a divorce, enduring a career-altering injury, facing institutional betrayal and grappling with moral injury. These traumatic life events weren’t merely survived; they became catalysts for growth, with gratitude emerging as a guiding beacon. Its profound effect has inspired me to utilize it to support peers, friends and family. Whenever I encounter someone who is enduring difficult times, I make it a point to ask, “What are you grateful for today?”

Each morning while en route to Surfside, I diligently composed a gratitude list and reflected on the reasons behind each entry. The routine proved so beneficial that I committed to creating a list at the end of each shift. As days turned into weeks, I became increasingly deliberate with these lists, even expressing my gratitude to others who reached out to support me.

Gratitude lists, in essence, involve cataloging things for which you’re grateful on a regular basis. The key is to focus on positives. Research indicates that positive effects can materialize within weeks and yield enduring benefits.

Gratitude & the organization
As first responders who navigate highly volatile situations, our survival hinges on our collective abilities—to unite in pursuit of shared objectives—beyond individual strengths. Although analyzing challenging events proves valuable for learning and prevention, fixating solely on their negatives heightens mental health risks. Consider this: When was the last time that you or your team reflected after a call on what went right or were encouraged to acknowledge positive contributions in debriefings?

Research indicates that emotions, such as loneliness and depression, can be contagious. Happiness spreads more effectively than negative emotions do, which influences the morale of entire organizations.

For first responders, this highlights the importance of cultivating happiness and gratitude, which significantly affect crew morale, leadership effectiveness and organizational success. Positive leadership that’s characterized by optimism and resilience fosters well-being within management spheres and in predicting team positivity and resilience.

Often, we await our organization to provide resilience training. However, not every organization can afford such a program, and not everyone recognizes its value. Empowerment needn’t rely solely on chaplains, chiefs or agencies. Take charge of strengthening your resilience and coping mechanisms. Consider starting a gratitude journal tonight as a practical step or ask your crew members how they positively contributed to the rescue efforts the next time that you leave a call.

To foster resilience early in a first responder’s career, it’s imperative to introduce practical skills, such as gratitude journaling, alongside mental health awareness. New approaches such as this should be studied and implemented early in a first responder’s career. Several years ago, I proposed this idea to a close friend who worked at a fire academy. He implemented my suggestion, asking students to engage in nightly gratitude journaling voluntarily. Feedback highlighted feelings of personal growth and heightened positivity when facing teachable moments.

Integrating such straightforward practices as gratitude journaling potentially could play a pivotal role in reducing mental illness and suicide among responders.

Three Blessings Challenge
Here’s your challenge: Dedicate 10 minutes each night for the next two weeks, before bed, to jot down three things that went well that day. Whether you use a journal, computer or phone, maintaining a physical record is crucial. These items needn’t be life-altering; they can be small, everyday events as well as milestones that hold personal significance.

Next, reflect on why each positive event occurred. If some nights prove challenging, online resources that offer prompts can help to jumpstart your practice.

So, my friends, I pose this question to you: What are you grateful for today?