Five Insights into Firefighter Wellness

Building a Culture of Health and Resilience

Firefighting is one of the most physically demanding, mentally taxing, and emotionally challenging professions in the world. It’s a career that requires strength, endurance, and resilience — not just on the fireground, but in every aspect of life. Yet, despite the growing awareness of the importance of firefighter wellness, there are departments that still struggle to create environments where health and well-being are prioritized.

I’ve spent years working in emergency services, coaching others in fitness and wellness, and writing about these topics. On paper, I’ve had successes — losing a third of my body weight, completing triathlons, building a career in fitness, and earning certifications in firefighting and EMS. But if I’m being honest, I still struggle with imposter syndrome. Despite everything I’ve accomplished, I often see myself as the nerdy kid who got picked on in high school, the one who avoided gym class and never imagined he’d be where he is today. That feeling of “not being enough” is something I’ve had to work through, and it’s shaped how I approach wellness — not just for myself, but for others.

Here are five personal and professional insights into firefighter wellness that I hope will resonate with you, whether you’re a seasoned firefighter, a rookie, or someone just trying to take the next step toward better health.

Insight #1: Wellness Is Cultural, Not Just Individual

When I first started my fitness journey, I thought it was all about personal effort — eating better, exercising more, and pushing myself. But I’ve learned that personal health initiatives often fail if the environment around you doesn’t support them. In the fire service, wellness isn’t just about gym access or mental health pamphlets; it’s about leadership setting the tone, peer accountability, and creating a culture where caring for yourself and each other is expected, not optional.

I’ve seen some organizations treat wellness as an afterthought, and others prioritize it. The difference is night and day. When leadership prioritizes health — by encouraging fitness, supporting mental health programs, and modeling self-care — firefighters are far more likely to follow suit. And when peers hold each other accountable, it creates a sense of shared responsibility that strengthens the entire team.

Wellness isn’t just about individual choices; it’s about creating a culture where those choices are supported, encouraged, and celebrated. If you’re struggling to make changes in your health, ask yourself: does your environment help or hinder you? And if you’re in a position to lead, what kind of culture are you creating for your team?

Insight #2: Mental Resilience Requires More Than Crisis Intervention

I used to think mental health was something you dealt with when things got bad — when the stress, trauma, or burnout became too much. But mental wellness is like physical fitness: it’s something you must proactively maintain.

Firefighters are exposed to a constant stream of traumatic events, big and small. The impact isn’t always immediate, but it builds up over time, leading to “cumulative trauma.” This can manifest as PTSD, anxiety, depression, or even physical ailments. It’s not just the dramatic calls that take a toll; it’s the constant exposure to suffering that wears on the mind and body.

I’ve struggled with my own mental health at times, especially when I’ve felt overwhelmed or doubted my ability to handle the challenges in front of me. What’s helped me is focusing on daily habits that build resilience — mindfulness, wellness, and honest conversations with people I trust. Regular check-ins with mental health professionals and peer support programs can also make a huge difference.

If you’re feeling the weight of the job, don’t wait for a crisis to seek help. Start small. Build habits that buffer stress and strengthen your mental resilience. And remember, you’re not alone — there’s strength in asking for support.

Insight #3: Physical Health Extends Beyond Strength and Endurance

Firefighters are often seen as the epitome of physical strength, and for good reason. But wellness goes far beyond strength and endurance. Chronic stress, sleep deprivation, and exposure to toxins are silent threats that contribute to long-term health risks like heart disease, cancer, and autoimmune disorders.

A holistic approach to physical health includes more than just fitness. It involves nutrition, sleep hygiene, stress management, and regular medical screenings tailored to the specific risks firefighters face. If you’re like me and sometimes feel overwhelmed by all the things you “should” be doing for your health, start small. Pick one area — maybe it’s improving your sleep or adding more vegetables to your meals — and focus on that. Progress, not perfection, is what matters.

Insight #4: The Power of Brotherhood/Sisterhood Can Be a Double-Edged Sword

One of the things I love most about the fire service is the camaraderie — the sense of family, trust, and shared experiences that create a bond unlike any other. This “brotherhood” or “sisterhood” is one of the greatest strengths of the fire service, but it can also be a double-edged sword.

I’ve wrestled with vulnerability at times, especially when I’ve felt like I had to prove myself or live up to the expectations of others. In tight-knit groups, there’s often pressure to appear strong and capable, even when you’re struggling. This stigma around seeking help can prevent firefighters from addressing their mental or physical health needs.

To truly support firefighter wellness, we need to create a culture where vulnerability is not seen as weakness, but as courage. Firefighters should feel safe sharing their struggles without fear of judgment. Peer support programs, open conversations, and leadership that models vulnerability can help break down these barriers.

The strongest teams are the ones where members support each other’s well-being, not just their performance on the fireground. If you’re struggling, remember: seeking help doesn’t make you weak — it makes you human.

Insight #5: Purpose Is the Ultimate Protective Factor

I’ve had moments in my career where I’ve questioned my purpose — wondering whether I’m really making a difference, or just going through the motions. Those moments of doubt can be tough, but reconnecting with my “why” is one of the most powerful ways to protect myself from burnout.

Purpose gives meaning to the sacrifices we make. It reminds us why we endure the long hours, the sleepless nights, and the emotional toll. For me, that purpose is rooted in service — helping others in their time of greatest need. It’s also about growth, contribution, and the chance to make a difference.

If you’re feeling disconnected or burned out, take some time to reflect on your “why.” What brought you to this profession? What keeps you going? Purpose is the foundation of resilience, and it’s one of the strongest shields we have against cumulative stress.

Conclusion

Firefighter wellness isn’t about being perfect. It’s about progress, about showing up for yourself and your team, even when it’s hard. I know what it’s like to feel like you’re not enough, to struggle with self-doubt and imposter syndrome. But I also know that change is possible — that you can take small steps toward better health, and that those steps can add up to something incredible.

If you’re struggling, know this: you’re not alone. You’re part of a team, a family, a community that’s stronger together. And no matter where you are in your wellness journey, you have the power to take the next step. Because at the end of the day, the health of the team depends on the health of its members — and that’s a responsibility we all share.