International Lifeguard Appreciation Day is a dedicated day to honor and recognize the crucial role that lifeguards play in ensuring public safety around water bodies worldwide. It is celebrated on different dates in various countries but generally falls in the summer months when water-related activities are more prevalent.

On this day, individuals and communities come together to express their gratitude for the invaluable services provided by lifeguards. Lifeguards are skilled professionals who work tirelessly to prevent accidents, protect swimmers, and respond to emergencies in pools, beaches, lakes, and other aquatic environments.

We celebrate Lifeguards on July 31st and aim to raise awareness about water safety and drowning prevention while acknowledging the dedication, bravery, and commitment of lifeguards.

International Lifeguard Appreciation Day serves as a reminder to the public about the importance of water safety measures, adherence to lifeguards' instructions, and the need for ongoing support and recognition for these unsung heroes who work diligently to keep people safe in and around the water.

4 Ways to Tell if Your Self-Care Practice Is Actually Making You Feel Better 

Every weekday, I try to carve out 30 minutes or so to jog around my neighborhood. Between the hours of 9 to 6, I am essentially tied to the desk in my home office. I consider these daily outings short, very necessary bursts of self-care—opportunities to detach from my laptop, move my body, and breathe in fresh air. Though I typically feel more relaxed and focused when I return from running, too often I stress out about making sure I’m able to squeeze it in—even on days when I’m just not feeling it—and I’m hard on myself when I don’t get around to it. 

If a particular practice is causing stress or otherwise eroding your well-being, is it really “self-care?” According to Pooja Lakshmin, MD, a board-certified psychiatrist and author of the new book Real Self-Care, the answer is a big nope. You may think you’re doing something in the name of wellness but, ultimately, if that so-called self-care doesn’t feel like you’re, well, taking care of yourself, it’s not going to have the effect you want, says Dr. Lakshmin.

That’s not to say the activity in question is inherently bad (and, hey, there very well could be some great benefits). It’s just that, if it’s not connected to your own needs and values in a given moment, you’ll lose the restorative rewards of the practice.

Here are a few questions to ask yourself to determine if your self-care routine is actually serving you or if you’ve fallen into the trap of practicing “faux self-care.” 

Is the activity internally or externally motivated?

Are you too focused on what you’re achieving?

Are you trying too hard to “optimize” your life?

Do you feel guilty about your self-care practice?

You don’t need to go on a run every single day to feel like you're doing something for yourself. What you really need is to space out your work projects, cut down on social engagements, and split up dog-walking duties with your partner so you're not constantly rushing from thing to thing. If you still have extra time to go out for a jog even with some backed in extra downtime, so be it—but, then again, maybe you'll just skip it. 

Click here to read the whole article.

After three tours of duty in Iraq and a dozen years in the fire service, a New Hampshire firefighter is on a mission to raise awareness of the mental health crisis in the first responder community.

Fire Lt. Stephen Holmes said he has made it his life's work to serve his community. Before joining the Fire Department, Holmes spent four years in the Marine Corps infantry. "I had never been so sure of anything in my life," he said. He enlisted right out of high school, but he admitted that three tours in Iraq got the best of him. By 2008, he was diagnosed with PTSI. "I knew I had changed, but like I said, all my friends were like this," he said. "In the Marine Corps, that was normal."

The depression, anxiety and suicidal thoughts only intensified as Holmes got older. He said years of therapy and medication didn't work, and then came his breaking point.

"I realized that I felt nothing," he said. "I didn't feel a single thing."

Holmes was on the job responding to the death of a 13-year-old girl. "I knew logically I should be sad, but I wasn't, and I didn't, and that was a turning point for me," he said.

Holmes took a leave of absence. In his desperate search to help himself, his wife gave him a book on meditation. He sat down and gave it a try. "And it was the first time I had felt peace and quiet in 15 years, and I just broke down crying, and I hadn't cried in years," Holmes said. He said consistent meditation rewired his brain and saved his life. "It proved to me that I can be happy. I can get through this, and I was just hooked," he said. He now tells his story in front of crowds of first responders.

"Once I started feeling better and getting better and I was able to help myself. I realized someone has got to do something," he said. Holmes said not enough people are talking about the mental health crisis among first responders. "We have a tough job, a lot of responsibility," he said. "We see some awful stuff that any human is affected by it, and just because you're affected by it, doesn't mean you're weak. It means you're human." "The strongest people are the ones who need help the most sometimes," he said.

He's now on a mission to change the narrative and reduce the stigma around mental health.

"No one is here for the pay, the glory," he said. "It's because you want to help people, but most don't take the time to look within and help themselves." Holmes is sharing his story with fire departments across the state. He said meditation might not be for everyone, but he wants to spark the conversation and get his colleagues the help they need and deserve.

Firefighters’ Mental Health is at risk,

A California Bill Could Help.

A state Senate bill that would expand workers’ compensation coverage for California First Responders experiencing post traumatic stress has cleared its first legislative hurdle. Authored by Sen. John Laird, the bill is one of a growing number of state initiatives attempting to address the cause of mental health struggles and the difficulty first responders encounter when seeking medical care through state-run insurance.

The bill says PTSI qualifies as an occupational illness that is covered by workers’ comp for firefighters, police and other First Responders. The bill also would add more categories of dispatchers, peace officers, investigators and public security officers in claims for psychological injury.

“Trial by Fire,” a series of CalMatters stories published last summer, revealed how overwork and distress from intensifying wildfires have left Cal Fire crews with increasing PTSI, suicidal thoughts and other mental health problems. Cal Fire Director Joe Tyler told CalMatters that the department faced a mental health crisis and called it his top priority. Some of the challenges facing First Responders are encouraging them to report their struggles, while ensuring that their jobs are not threatened. And expanding Cal Fire’s accountability and improving its data reporting, while maintaining individuals’ medical privacy.

The bill passed the Senate on a floor vote of 35-0 in May and now moves to the Assembly. The proposed legislation also recognizes the stress experienced by dispatchers and 911 operators who may not witness accidents or fires but nonetheless experience trauma and may want to seek counseling.

Sponsoring this bill are the California Chapter of the National Emergency Number Association, the California Professional Firefighters, the California Statewide Law Enforcement Association and the Peace Officers Research Association of California.

In remarks submitted to the Senate, California Professional Firefighters, which represents state and local fire agencies, these organizations agree that occupational stress among their ranks is well-documented, and that “repeated and chronic exposure to traumatic events and critical incidents increases the risk for post-traumatic stress and other stress-induced symptoms.” Click here to read the whole article.

Clinical Couch - Alzheimer's

First Responders and First Responders Families, in collaboration with Alzheimer's Associaton of San Diego, we discuss The 10 Warning Signs of Alzheimer’s.

Alzheimer’s and other dementias cause changes in memory, thinking, and behavior that interfere with daily life. Join us to learn ten common warning signs and what to watch for in yourself and others.

We also provide free in-person and Zoom presentations to educate first responders about stigma, recognize its negative impact, and provide tools on how to reduce stigma within one's department. Our team will also create custom presentations to meet the needs of your department. For more information about this presentation, please visit us at: www.sdfirstrespondersprogram.org 1-833-YU-FIRST (1-833-983-4778)

On this Independence Day, let us embrace the legacy of courage and resilience that has shaped our nation, as we stand united in the pursuit of liberty, justice, and the unyielding belief in the power of freedom. The Fourth of July represents not only a commemoration of historical milestones but also a powerful testament to the enduring human yearning for self-determination, unity, and the pursuit of a brighter future.

book. Jefferson, who was known for his prolific writing, used a portable writing desk, or laptop, to draft the historic document. This early form of a laptop allowed Jefferson to work on the Declaration of Independence wherever he went, making it a fascinating connection between the past and present. Happy Independence Day!

Wellness Resources

First Responders help protect and serve our beautiful county each and every day. It’s truly incredible how they inspire others, love their families and friends, stay true to themselves and keep our communities safe. They continue to do the important work they are called to do, looking beyond the risk for the sake of those who need help and protection.

The experiences on the job, events that are witnessed and the daily calls they receive can impact First Responders in many different ways. First Responders are at a greater risk for experiencing symptoms of posttraumatic stress, depression, substance use disorders and suicidal ideation. Many First Responders are reluctant to seek behavioral health services due to the stigma and shame associated with mental illness.

There are many different challenges, obstacles and barriers that First Responders experience - but always remember that you are never alone. There are many resources, services, support and information to best serve and promote First Responder well-being. There are resources to help provide support to those who keep our community safe each and every day.

Below is a list of resources to promote First Responder wellness and resiliency.

Group Presentation: Reducing Stigma

recognize its impact, and provide tools to reduce stigma and promote wellness within the First Responder community. Our team is working to promote prevention and support First Responders – creating custom presentations to meet department needs.  Contact us today to request an in-person or Zoom presentation.

1-833-983-4778 SDFirstRespondersProgram.org