5 Decompression Tips for Essential Workers

1. Create a Transition Ritual (5-10 min)

Take a few minutes before leaving work to mentally close out your shift. This could be writing down tomorrow's tasks, practicing deep breathing, or simply sitting quietly.

"The ritual helps your brain register that work mode is ending and home mode is beginning."

2. Physical Reset (10-15 min)

Change clothes completely, take a quick shower if possible, or do light stretching to physically signal the transition from work to home.

"Your body stores stress physically - movement and changing your physical state helps release it."

3. Buffer Zone (15-20 min)

Stop somewhere between work and home - a park, coffee shop, or even your car. Use this time to decompress before engaging with family.

"This creates a mental space between work stress and home life."

4. Digital Disconnect (30+ min)

Put away work phones and avoid checking work email for at least 30 minutes after your shift. Set clear tech boundaries.

"Constant connection keeps your brain in work mode even when you're physically home."

5. Arrival Communication (1 min)

When first arriving home, briefly let family know what you need - whether it's 10 minutes alone or immediate connection. This sets expectations.

"A quick check-in prevents misunderstandings about your initial mood or needs."

KEY TAKEAWAY

Consistently practicing decompression techniques for just 15-30 minutes creates significant improvements in stress levels, family relationships, and overall wellbeing within 3-4 weeks.

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (206)459-3020 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.