Guardians of the Waves: Celebrating Lifeguards Who Save Lives Every Day

International Lifeguard Appreciation Day celebrates the vital role that lifeguards play in maintaining water safety across the globe. Observed in the height of summer, this day pays tribute to the invaluable work of these skilled professionals who tirelessly prevent accidents, safeguard swimmers, and respond to emergencies in aquatic settings.

Every year on July 31st, we honor lifeguards by highlighting the importance of water safety and drowning prevention while recognizing their dedication, bravery, and commitment to protecting lives. This day serves as a reminder for the public to respect and follow lifeguards' guidance and to show support for these unsung heroes who vigilantly watch over us in and around the water.

The Self-Care Paradox: Are Your Habits Helping or Hurting? 

In our busy lives, finding time for self-care can be challenging. For many of us, these practices are essential breaks from our hectic routines. Take, for example, a story from a local first responder.

Every weekday, they make a point to carve out 30 minutes for a jog around their neighborhood. This time away from the desk, between 9 and 6, is meant to be a quick, vital act of self-care—an escape to clear the mind and breathe in some fresh air.

However, despite the benefits, this routine sometimes becomes a source of stress. On days when they're not feeling up to it or unable to fit in the run, they find themselves stressing out and being hard on themselves.

This raises an important question: If your self-care routine is causing more stress than relief, is it truly beneficial? According to Dr. Pooja Lakshmin, a board-certified psychiatrist and author of Real Self-Care, the answer is no. Dr. Lakshmin explains that while activities like jogging can have great benefits, they must align with your needs and values at the moment to be genuinely restorative.

To ensure your self-care practices are truly serving you, consider these questions:

• Does this activity genuinely make me feel better?

• Am I doing this because I want to or because I feel I should?

• Is this practice causing me more stress than joy?

By reflecting on these points, you can better tailor your self-care routines to truly nurture your well-being.

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?

Self-care isn't about running every day. It's about managing your workload, social commitments, and responsibilities like dog-walking with your partner to avoid constant rushing. If you find time for a jog amidst these adjustments, great. If not, that's okay too.

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After three Iraq tours and 12 years as a firefighter, Lt. Stephen Holmes of New Hampshire is raising awareness about mental health among first responders.

Holmes joined the Marine Corps right out of high school, serving four years and completing three tours in Iraq, which left him with PTSI by 2008. His struggles with depression, anxiety, and suicidal thoughts worsened over time, and traditional therapy offered no relief. A turning point came when he felt nothing while responding to a 13-year-old's death on duty.

On a leave of absence, Holmes turned to meditation after his wife recommended it. For the first time in years, he found peace, which helped him recover and realize the importance of mental health. Now, he shares his story with fellow first responders to break the stigma surrounding mental health.

Holmes believes that acknowledging and addressing mental health challenges doesn't make one weak but human. He advocates for open conversations and support for first responders, emphasizing the need for self-care while helping others.

Experiencing Awe: A Journey Beyond the Self

Have you ever felt at one with the world, where your sense of self faded away? Maybe it was under a sky full of stars, during a shared meditation, or in the midst of a roaring stadium crowd. In these moments, you felt connected to something larger. You experienced awe.

Dacher Keltner, a psychology professor at UC Berkeley, defines awe as a profound sense of being in the presence of something vast and beyond our understanding. This feeling goes beyond personal pleasure, drawing us into a broader, more connected experience. Keltner's research shows that awe isn’t just a wonderful feeling—it’s also beneficial. It boosts creativity, kindness, and cognitive abilities.

Our family recently spent a week in Rome, filled with awe-inspiring experiences. We attended a Papal Mass for World Children’s Day at St. Peter’s Square and a Lazio soccer match at the Olympic Stadium. With thousands of people gathered, the energy and unity were palpable, making us feel deeply connected to the crowd.

Science explains this phenomenon. According to Keltner, collective activities like these synchronize our physiological responses, aligning our emotions and hormones with those around us.

Surprisingly, awe often arises from everyday experiences. In a 2023 study, Keltner and his team found that people frequently feel awe in ordinary moments—seeing acts of bravery, witnessing compassion, or watching someone overcome a challenge.

In Rome, beyond the grand events, we felt awe during the Humanity 2.0 Forum at the Vatican. Here, people dedicated to global good inspired us through their connections and shared mission. But you don’t need to go to Rome to find awe. Simple moments at home—watching a hawk glide, seeing our son help his grandmother, or enjoying a friend’s dance performance—can also evoke this feeling.

To cultivate awe in daily life:

• Reframe Your Perception: Look for awe in the everyday. Slow down and notice the beauty and wonder around you.

• Take "Awe Walks": Spend time in nature without rushing, allowing your mind to wander and your creativity to flourish.

• Build Community: Connect with others who inspire you. Awe often comes from seeing the goodness in people and feeling part of a larger community.

Awe is all around us. We just need to open ourselves to it. Whether spiritual or secular, awe enriches our lives and connects us deeply with the world.

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Clinical Couch - Alzheimer's

First Responders and First Responders Families, in collaboration with the Alzheimer's Association of San Diego, invite you to learn about the 10 Warning Signs of Alzheimer's.

Alzheimer's disease and other forms of dementia can cause significant changes in memory, thinking, and behavior that disrupt daily life. Join us for an informative session where you'll gain knowledge about the ten most common warning signs and what to look out for in yourself and your loved ones.

Additionally, we offer free in-person and virtual presentations to educate first responders about the stigma surrounding Alzheimer's and dementia. Our goal is to help you recognize the negative impact of stigma and provide tools to reduce it within your department. We are happy to create custom presentations tailored to your department's specific needs.

For more information about our educational presentations, please visit www.sdfirstrespondersprogram.org or call 1-833-YU-FIRST (1-833-983-4778).

The Fourth of July is more than a historical milestone; it is a living testament to humanity's enduring desire for self-determination, unity, and the pursuit of a brighter future. On this Independence Day, we honor the profound legacy of courage and resilience that has forged our nation's spirit. As we gather to celebrate, let us stand united in our quest for liberty, justice, and the unwavering belief in the transformative power of freedom.

century described a compact, portable writing desk that could be folded up like a book. Jefferson, renowned for his prolific writing, used this portable desk to draft the historic document, allowing him to work on the Declaration wherever he went. This early version of a laptop highlights a fascinating connection between past and present, illustrating how Jefferson's innovation and mobility contributed to the birth of a nation.

As we reflect on this day, let us be inspired by the determination of our forefathers and continue to cherish the freedoms they fought so hard to secure. Happy Independence Day!

Supporting Our First Responders: A Community's Tribute

Every day, First Responders dedicate themselves to protecting and serving our community. Their bravery, dedication, and love for family and friends inspire us all. These heroes take on their critical roles, often facing significant risks, to ensure our safety and well-being.

However, the challenges they encounter—whether through harrowing experiences on the job or the sheer volume of daily calls—can profoundly impact their mental health. First Responders are particularly vulnerable to posttraumatic stress, depression, substance use disorders, and suicidal thoughts. Despite these risks, many hesitate to seek help due to the stigma surrounding mental health issues.

It's crucial to remember that our First Responders are never alone. There is a wealth of resources and support systems available to promote their well-being and resilience. Below are some key contacts that provide assistance to those who tirelessly safeguard our community.

Wellness and Support Resources:

• Responder SD First Program: (833) 983-4778

• Access and Crisis Line: (888) 724-7240

• National Suicide Prevention Lifeline: 988

• All Clear Foundation: Text BADGE to 741-741

• Copline: (800) 267-5463

• Safe Call Now: (206) 459-3020

• Next Rung: (833) 698-7864

• SAMHSA National Helpline: (800) 662-4357

• NAMI: (619) 543-1434

These resources are here to support our First Responders, ensuring they receive the care they need, just as they care for us every day.

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