Gratitude Practices for Public Safety Personnel

In the high-pressure world of public safety, where emergency response can be a matter of life and death, the psychological toll can be overwhelming. In these roles, it’s important to use tools, like gratitude, which can help counterbalance the weight of daily stressors. While it may seem simple or even disconnected from the daily demands of the job, gratitude has a significant and scientifically supported role in improving resilience, mental wellness and quality of life.

What is Gratitude?

At its core, gratitude is the practice of recognizing and appreciating the good things in our lives, especially in the face of adversity. It involves focusing on the positive elements we often overlook—relationships, small victories, simple pleasures, acts of kindness, or simply moments of peace. In psychological terms, gratitude is an emotion and an attitude that enhances our well-being by shifting our perspective from what’s lacking to what’s present and meaningful.

The science behind gratitude is compelling. Studies have shown that regular expressions of gratitude can reduce symptoms of depression and anxiety, enhance overall life satisfaction, and promote positive emotional experiences. Importantly for public safety personnel, gratitude act as a shield against burnout and chronic stress.

How Gratitude Helps Manage Operational Stress

Operational Stress Injuries (OSI) occur when the constant exposure to traumatic events leads to an accumulation of stress that overwhelms the body and mind. Left unaddressed, this can lead to long-term mental health challenges such as PTSD, depression, and anxiety.

Gratitude can be a valuable tool in the prevention and management of these injuries for several reasons:

1. Counteracts Unhelpful Thinking: OSIs often involve a cycle of negative thinking, including rumination on traumatic events, feelings of helplessness, or guilt. Gratitude works by intentionally redirecting the brain toward positive, adaptive and helpful thoughts, experiences and affirmations. This perspective shift can help break the cycle of stress, allowing individuals to gain perspective and reduce emotional reactivity.

2. Improves Emotional Resilience: Regular gratitude practice helps individuals build emotional resilience by fostering a sense of hope and connection. Public safety personnel are frequently exposed to life-threatening situations, which can erode confidence and resilience to stress. Gratitude can replenish these reserves, making it easier to cope with future stressors.

3. Strengthens Social Connections: Many public safety personnel work in tight-knit teams, relying on one another in high-pressure scenarios. Gratitude fosters appreciation for teammates and builds stronger social bonds, which can serve as an emotional buffer during tough times. These bonds are crucial in mitigating the sense of isolation that many public safety personnel feel when experiencing mental health concerns.

4. Enhances Overall Well-being: When gratitude is practiced regularly, it can improve mood, reduce anxiety, and lower cortisol (stress hormone) levels. This leads to better sleep, improved cognitive function, and a more positive outlook on life, all of which are essential for sustaining mental health in a demanding profession.

Practical Strategies for Cultivating Gratitude

Adopting a gratitude practice doesn’t require a huge time commitment, and you don’t have to be naturally inclined to being thankful. The key is consistency. Here are a few strategies for integrating gratitude into your daily routine:

1. Gratitude Journaling: Dedicate a few minutes each day to write down three things you’re grateful for. They don’t have to be monumental—small moments like a colleague’s support, having a good cup of coffee, getting fresh air, a moment of calm after a chaotic shift, or the simple beauty of nature can provide valuable grounding. Research shows that even small, everyday expressions of gratitude can lead to significant improvements in mental health over time.

2. Gratitude Letters: Take time to write a letter (or an email or text) to someone who has made a positive impact on your life, whether it’s a fellow officer, a supervisor, or a friend or family member. This letter doesn’t need to be long or elaborate—just a genuine expression of thanks. Delivering this letter, can strengthen bonds and deepen your sense of appreciation.

3. Look for “glimmers” in addition to noticing triggers. Triggers, things that cause strong distressing reactions related to traumatic events, are often quite noticeable and impactful in the moment. Public safety personnel with OSI can often be triggered by certain sights, sounds, people, places, images, memories, thoughts and emotions. On the other hand, “glimmers” are smaller, seemingly insignificant moments where you feel some sense of contentment, happiness, peace, safety or gratitude. They often come from mundane, daily experiences like stepping outside, petting an animal, having a nice meal or listening to a favourite song. The term “glimmers” was coined by Deb Dana, a licensed clinical social worker who wrote the book The Polyvagal Theory in Therapy in 2018. If we look for them, we’ll see that glimmers are everywhere. Everyone experiences them differently; however, they evoke positive feelings and stimulate the parasympathetic nervous system, which produces sensations of calm and relaxation. Noticing glimmers is a great way to practice gratitude by being thankful for and savouring the small pleasures of daily life.

4. Mindful Gratitude: During moments of pause (for example, before or after a shift, or in between calls), take a few deep breaths and focus on what you’re grateful for in the present moment. This might be the simple act of breathing, the opportunity to help others, or the support you receive from your family. Mindfulness meditation apps or guided breathing exercises can support this practice.

5. Gratitude Rituals with Team Members: Create a routine within your team or unit where members take turns sharing something they’re grateful for. This could be part of a daily debrief or a weekly meeting. Sharing gratitude can create a positive, supportive environment and foster a culture of resilience within the team.

6. Reframing Highly Stressful Events: In stressful situations, try to reframe your thoughts. Instead of focusing on what went wrong, ask yourself: What did I learn from this? What did I achieve? What went well? What am I grateful for in this experience? Even in the most challenging circumstances, there is often something positive to reflect on—whether it’s personal growth, the opportunity to serve, or the sense of cooperation.

Gratitude is a simple yet effective tool for managing operational stress injuries and maintaining mental wellness for public safety personnel. By cultivating a daily practice of gratitude, you can reduce the impact of stress, enhance emotional resilience, and improve overall well-being.

Remember, you are not alone in this—there are resources and support networks available to help you navigate the challenges of working as a public safety personnel. By integrating gratitude practices and accessing appropriate resources, you can not only survive but thrive in this demanding yet deeply rewarding field.

Stay safe, take care of yourselves, and don’t forget to appreciate the small moments that bring you peace amidst the chaos.

Resources for Support in Ontario

Gratitude is a helpful tool for building resilience, but it is important to remember that it is just one aspect of one’s overall mental health. If you are experiencing the signs of an OSI, there are resources available to support you in Ontario:

1. Wounded Warriors Canada: This organization provides a variety of services to first responders and veterans dealing with PTSD and operational stress injuries. They offer peer support, mental health programs, and other supportive resources. Wounded Warriors Canada | National Mental Health Service Provider

2. PSP Net: This organization offers various therapeutic resources including self-guided and therapist-guided courses and practical resources for PSP and their families. PSPNET | Home

References

Dana, D. (2018). The polyvagal theory in therapy: engaging the rhythm of regulation. First edition. W.W. Norton & Company.

Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371

Emmons, R.A., & McCullough, M.E. (2003). Counting Blessings Versus Burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. DOI: 10.1037/0022-3514.84.2.377