Few professions command as much respect as first responders. First responders rush to help when others would flee; they put themselves in harm’s way to save lives; and they work tirelessly to respond to emergencies and prevent them from getting worse. Yet, the very nature of their work puts first responders at higher risk of physical and emotional health issues. Here is a closer look at some of the dangers these workers face, as well as how to minimize the risks.

Recognizing that you will be under stress can help you manage it. In addition to the risk of physical harm, first responders must make life-and-death decisions while caring for people who are injured and scared. Often, first responders have little control over their workload or schedule. To help you be proactive in managing your stress, it is important to understand how to take care of yourself — physically and mentally.

During an emergency at work, you may not be aware of the stress you feel until after the most demanding phase has passed. Working with others, instead of trying to work alone, can help you manage. Additionally, make sure that you are taking advantage of the safety equipment available to help reduce the risk of harm while on-scene.

Be mindful of signs and symptoms that you are in trouble, including feeling overwhelmed or extremely exhausted. Other symptoms include feeling isolated or disconnected from others; feeling depressed, sad or apathetic; becoming frustrated easily; and using drugs or alcohol to manage these feelings. You may also feel anxious or scared frequently or have nightmares or uncontrollable thoughts about work situations that have caused you trauma.

When you are not at work, take time to manage these feelings. Regular exercise can help you cope with stress and also provide a distraction. Good quality sleep is also essential. Eating a nutritious diet that includes plenty of vegetables, fruits, whole grains, lean protein, and healthy fats can help you manage stress and help keep your immune system functioning as well.

Try not to rely on alcohol or drugs to cope with these feelings. Often, these substances only make matters worse. Instead, try writing about your feelings in a journal or using breathing and mindfulness techniques. Stay connected to friends and family and be willing to reach out to a counselor or therapist if you are struggling.

For more information, check out the accompanying resource.

This infographic was created by BlowHard Fans, PPV fan manufacturers