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Stress First Aid

Mental health resources and support for responders and their families

Understanding Stress Injuries

Just like with physical trauma where a stimulus caused an injury, we can incur stress injuries from harmful physiological stimulus (i.e., seeing a body). A stress injury is created when our brains are overwhelmed and unable to process the psychological stimulus it just experienced.

Since it can't integrate and process the experience, this causes the brain to be unable to tell if the danger has passed, leading to a state of heightened arousal. Our brain stays in this state because it feels the danger is still present. If this state continues, it can lead to stress injuries.

Learn more about stress injuries

Self Care Tools

Exercise

When you exercise, endorphins are released leading to improved ability to sleep and lower stress levels.

6-7-8 Breathing

Breathe in for 6 seconds, hold for 7, out for 8, repeat multiple times. This technique helps normalize your breathing and blood pressure.

1-2-3-4-5 Grounding Tool

Focus on: 1 thing you taste, 2 things you smell, 3 things you hear, 4 things you feel, 5 things you see. This helps bring your mind back to the present.

5 Positive Thoughts

Think of five positive thoughts to help your brain get out of negative loops. Research shows this is the number needed to outweigh one negative thought.

Crisis Contacts

Code4NW

Confidential first-responder crisis response and referral network

1-425-243-5092
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National Suicide Prevention Lifeline

Confidential support & resources for people in distress

Crisis Text Line

Confidential real-time texting with a trained crisis counselor

Text 741741
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Wilderness Chaplains Services

1-360-890-5536

Not a 24-hour hotline