After the Call
Updated: Oct 17
The call is over, but your shoulders are still tight. Your hands haven’t quite let go. You have a moment to sit down, yet settling feels harder than it should.
For people working in fire, law enforcement, EMS, dispatch, and other public safety roles, a quiet moment can be a chance to notice what the body is still carrying.
What is progressive muscle relaxation?
Progressive muscle relaxation, or PMR, is a practice of gently tightening and releasing muscle groups, one at a time. The aim is to notice the difference between holding tension and easing it.
You do not have to force yourself to feel calm. Start with one comfortable area and see what you notice.
Try a brief practice when you can safely pause
Choose a quiet, safe place where you can sit comfortably and give the exercise your attention. Save it for a break or after your shift—not while driving, operating equipment, or responding to a call.
Get settled. Let the chair support you and place your feet on the floor. Keep breathing normally; you can leave your eyes open.
Start gently. Lightly tighten one comfortable muscle group, such as your hands, for about 3–5 seconds. Use a small amount of effort and keep breathing.
Let go. Release the effort and pause. Notice how that area feels without trying to make it feel a certain way.
Continue if it feels helpful. Try another comfortable area, such as your feet or thighs. Work slowly and skip any area that does not feel right.
Comfort comes first
Do not push through pain, cramping, or distress. Skip injured or painful areas, and check with a healthcare professional before trying PMR if you have an injury, muscle spasms, or back problems. You can also simply notice and soften tension without deliberately tightening your muscles.
Give yourself room to come off the shift
This does not have to become another task you need to get right. A brief pause to notice your hands, shoulders, or posture can be a starting point. If the practice leaves you more uncomfortable, stop and choose another way to settle.
If tension, difficult calls, or the weight of the work keep following you home, you can bring that into therapy. You do not need to have the right words before reaching out.
Connect with Jill
Explore first responder therapy in Novato and throughout California by telehealth. For appointment inquiries, contact Nicole Peeler at Nicole@jillpeelertherapy.com.
Practice reference: VA Whole Health, Progressive Muscle Relaxation. https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Progressive-Muscle-Relaxation.pdf
This article provides general education. A clinician can help you decide whether a particular practice fits your needs.
You do not have to carry it all alone. Wherever you are in the job or in life, there is room to reach out.
Comments