Stress Response Plan for Emergency Responders

Objective

To provide emergency responders with a systematic and evidence-based approach for managing stress during high-risk, high-stress situations.

Step 1: Initial Stress Assessment

- Conduct a self-assessment to determine current stress levels.

- Utilise a simple scale from 1-10, where 1 is completely calm and 10 is highly stressed.

Step 2: Activation of Tactical Breathing

- If your stress level is above 6, engage in tactical breathing.

- Inhale through the nose for a count of 4, hold for 4, exhale for 4, and hold empty for 4.

- Repeat for 3 cycles to lower physiological stress response.

Step 3: Positive Self-Talk

- Engage in constructive self-talk to combat negative thoughts or panic.

- Use affirmations like "I am trained for this" or "I can handle this situation."

Step 4: Leverage Team Support

- Maintain open communication with team members.

- Utilise pre-arranged hand signals or code words to indicate when you or a team member is stressed and might need a moment to recalibrate.

Step 5: Mindfulness Check-in

- Conduct a quick mindfulness check-in during a lull in the situation or on a designated break.

- Focus on physical sensations, breathing, and current tasks to re-centre your mental state.

Step 6: Re-assessment and Plan Adaptation

- Conduct another self-assessment of stress levels.

- If stress levels have not decreased sufficiently, consult with a team leader or mental health professional for additional strategies.

Step 7: Debrief and Reflect

- After the situation is resolved, participate in a team debriefing.

- Discuss what stress management techniques worked and what didn't, and plan adjustments for future situations.

Step 8: Seek Professional Support if Needed

- If high stress levels persist, consider seeking support from mental health professionals experienced in dealing with occupational stress.

Step 9: Regularly Update and Adapt Plan

- Regularly update this plan as you encounter different stressors or as more effective techniques are developed.

Step 10: Document and Share

- Keep a record of instances where this plan was successfully implemented.

- Share these "wins" with the team to encourage continual stress management improvement.

This Stress Response Plan is based on current best practices and psychological research (Meichenbaum, 1985; Siddle, 1995). It should be regularly updated and adapted to suit your emergency response team's unique challenges and dynamics.