How to Develop Resiliency and Grow from Trauma

Firefighter in front of flames
Photo: Indianapolis Fire Department PIO

HAVE YOU EVER NOTICED that some people respond amazingly well to stress and others seem to wilt at the first sign of tension? There are resilient people who are able to overcome anything thrown at them. They rise to every occasion. They seem better when they face struggles. They thrive under pressure. These are the brilliant performers who aren’t afraid to be on large, intimidating stages. They are the Super Bowl-winning quarterbacks who want the ball, down by 4 points with two minutes left in the game and needing a touchdown. They are the business leaders who want to take the new position to bring the company out of years of financial woes with no help on the horizon. They are the soccer players who want to take the final kick of the shootout with the game tied. They are the teachers who offer to take over the class of underachieving students with no resources.

On the other hand, there are many examples of people in these same situations who have crumpled under the pressure. When these examples are discussed, we can immediately think of people who have risen to meet the moment and those who have not. The resilient people aren’t inherently better, and they don’t seem to have some gene, trait, or training that makes them respond so well to challenges. Those who are undone by the difficult moments in life aren’t inherently worse, and there isn’t one built-in characteristic that results in failure under pressure.

Many articles have been written by experts to explain the scientific reasons behind these different responses. I have no such educational expertise, but I have life experiences that have created some theories that I believe can help. Plus, I’m a firefighter, so you know I have solved some serious world issues at the kitchen table and on the pickle ball court. I might as well share some of these nuggets with others. This is not intended to judge the responses of some and to honor the responses of others. But there are lessons to be learned from the observation of these moments.

Preparing for the Moment

I believe one of the most important aspects of having a resilient response is the preparation for the moment. The quarterback who leads the game-winning drive doesn’t just decide to become confident, read the defenses, and throw the perfect passes. It is instead the natural outcome of years of preparation that started with the first throw, grew with practice and film study, and was perfected with simulations of those exact moments repeated over and over.

The business leader who turns a department or corporation around relies on past experiences, education, and input from others to make the right decisions, which can lead to significant changes and new growth. The same goes for the soccer player, the teacher, and any other individuals who show resiliency under stress. Even in normal situations with basic issues, these individuals seem to let stress just roll off their backs. Patterns of resiliency lead to a resilient response.

Others struggle with all types of stress, and they always seem overwhelmed. This response is also about preparation or a lack thereof. If people have been reminded their whole lives that bad things happen to them or they’re unlucky, then they are more than likely to view each circumstance through that lens. It’s also possible they’ve never seen resiliency demonstrated and don’t understand the concept or how to practice it. Lack of resiliency leads to a nonresilient response.

The point is that resiliency and post-traumatic growth are not characteristics you either have or don’t have. You may naturally have a little more or a little less, but you can become more resilient regardless of your circumstances. Resiliency and post-traumatic growth can be created, grown, cultivated, and even perfected.

People can become more resilient or less resilient over time. Even how you read that last sentence can tell you a little bit about yourself. If you tend to be overwhelmed by stress, you probably get a little discouraged by the fact that you could become less resilient as you face more stress. If you tend to be resilient and face stress head-on, you probably get pumped up thinking about the next challenge so that you can see your post-traumatic growth increase.

These concepts are important for firefighters because we are exposed to myriad traumatic incidents throughout our careers, often leading to significant psychological and emotional challenges. You are already aware that you are in a profession that demands immense physical and mental strength. You routinely face traumatic incidents that can have a lasting impact on you and your family. Experiences such as fires, car accidents, mass-casualty incidents, extrications, terror incidents, pediatric deaths, highprofile incidents, and so many others can lead to high levels of stress and anxiety.

Many people worry about the potential for post-traumatic stress disorder because they have heard the term but know little about it. This worry can cause even more stress. However, amidst the challenges and adversity, there is also an opportunity for growth, resilience, and personal development. We tend to grapple with the aftermath of traumatic incidents. It can even lead to real symptoms such as lack of sleep and loss of appetite. Developing the right perspective becomes crucial in mitigating these adverse effects. So, how do you create this perspective?

We have all heard people say, “I was justin the wrong place at the wrong time.” It typically means that they are in trouble and they are explaining why they shouldn’t be in trouble. Basically, they are saying it wasn’t their fault. It was someone else’s, but they just happened to be there.

The child says, “I didn’t break the window. My friend threw the rock. I told him not to.”

The teenager says, “I wasn’t drinking at the party. I didn’t know that alcohol was even being served.”

The adult says, “I didn’t know the people in the car were fleeing a bank robbery. I just thought they were in a hurry.” Ok, that one’s a little bit of a stretch, but you get the idea.

We have all heard that same phrase about the “wrong place, wrong time” from firefighters leaving a difficult scene. The sentiment makes sense, and we typically just nod understandingly and see if we can get peer support, a clinician’s help, or some other type of therapy for the affected firefighter.

We wish we hadn’t been on this shift, on that unit, on this call so we wouldn’t have had to experience that trauma. I think this is a lot of the problem that leads to a lack of resiliency.

How You Respond

We walk into an emergency scene, a difficult situation at home, or a tough conversation at work with the mentality that we are so unlucky to be in the current predicament we are facing. We tend to view the situations in our life through the filter of our past experiences. However, each of these situations provides an opportunity to show resiliency or fold under the pressure being faced. How you respond is based on your perspective.

When we respond to an emergency scene with a significant trauma that affects us, we can choose our response. We can determine that we were there for a reason, or we can see the incident as completely random and we were unlucky to be there. That is the proverbial “right place, right time” or “wrong place, wrong time.” If I determine that I was at the right place at the right time by responding to that emergency scene, my response to events will tend to be positive and therefore more resilient. If I determine that I was at the wrong place at the wrong time, my response to the events will tend to be negative.

It’s a simple little exercise that makes tremendous change. But it takes preparation. We have to be intentional about how we view each circumstance we face. Firefighters who adopt a growth-oriented perspective can experience positive changes in their self-perception, relationships, and life goals. It’s also important to have strategies and coping mechanisms that include peer support, mindfulness training, and cognitive-behavioral interventions. By practicing these strategies, we can learn to view traumatic incidents as opportunities for growth, resiliency, and post-traumatic growth.

A way firefighters can start creating this perspective is by building physical health and psychological resistance.

Strategies for Health/Resilience

Strategies for building physical health include the following:

  • Regular exercise. Set a specific time each day to participate in physical activity. This can reduce stress, improve your attitude, and make you feel better daily.
  • Healthy eating. A well-prepared eating plan can change the way you feel. Those who eat healthy tend to have more energy and sleep better. We tend to eat unhealthy food when we don’t plan.
  • Adequate sleep. Set a bedtime and wake-up time (when possible). When working, this can be difficult, which makes it so much more important when you are not on shift. Sufficient sleep is essential for your brain and body to work appropriately. Don’t be afraid to nap when it’s needed. Strategies for building resilience include the following:
  • Set realistic goals. Establishing achievable goals can provide a sense of purpose and direction. Consider shortterm, mid-range, and long-term goals.
  • Seek professional help. Don’t be afraid to talk to a therapist. Consulting mental health professionals can offer valuable tools and strategies for coping with trauma.
  • Participate in peer support programs. They can be extremely helpful to create a place where you can vent and be understood.
  • Engage in stress-reduction activities. Find some hobbies. If it’s healthy and brings you happiness and stress release, do it!

Resiliency comes as a direct response to struggle. The tension and the stress may not be welcome, but when you face them with the right perspective, resiliency can be the outcome. Resilient people look forward to the struggle so they can grow and improve. This truth should be encouraging to firefighters.

Firefighters are among the most resilient individuals, dedicated to protecting communities from fires and other emergencies. However, the nature of their work exposes them to traumatic incidents that can have lasting psychological and emotional effects. To navigate the challenges associated with such incidents, firefighters must develop the right perspective, one that promotes resilience and post-traumatic growth.


JEREMY HURD has been in the fire service for more than 20 years and has been a firefighter, paramedic, captain, EMS captain, ARFF specialist, and chaplain. He is currently a battalion chief in Palm Beach County (FL) Fire Rescue. He teaches first responder mental wellness and has spoken at many conferences, including EMS World and FDIC. Hurd is the founder of the Hurd Group, which serves firefighters and EMTs.

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