Critical Incident Stress Management

You’re Not Alone: Look After Yourself After Every Call

Being a Community First Responder is meaningful and demanding.

This guide offers practice, evidence – informed tips for managing stress – especially after challenging calls or where a person has died and shows where to get support.

Make sure to reach out to NAS or your Scheme Coordinator if you need further assistance.

Common Stress Reactions

A normal reaction after an abnormal event

  • Sadness, guilt or helplessness
  • Sleep difficulty
  • Irritability, feeling on edge
  • Trouble concentrating or making decisions.

What Helps Right Away

Small actions, big impact

  • Hydrate, eat and take a short walk
  • Talk with a trusted peer or buddy
  • Respect your time off: reduce news / social scroll.

When a Death Occurs

Compassion with boundaries

  • Acknowledge feelings without self-blame
  • Debrief with your team / lead if available
  • Limit exposure to upsetting media
  • Use supports, reach out early

Build Resilience: Self-Care Strategies

Simple, repeatable habits protect your wellbeing

  • Move your body: go for a walk. Even 10 mins helps reset.
  • Buddy up: check-in with each other after challenging calls.
  • Sleep reotine; regular times; reduce screens before bed.
  • Fuel well: regular, balanced meals and hydration.
  • Mindful minutes: box breathing 4-4-4-4 or 4-7-8
  • Boundries: “not now” is a health response.

Tip: schedule self – care like a task; consistency beats intensity.

Peer and Buddy Support

  • Recovery improves when we connect. Try a two-way check in after a call
  • Pair with a consistent buddy
  • Agree a time to talk
  • Listen – Protect – Connect – Promote coping
  • If someone is upset, ensure safety and calm – reduce noise and offer water.
  • Listen to what they’re saying, validate their feelings, don’t pry
  • Escalate to your coordinator early if concerned

Use a 3 questions check in

  • How are you really? Describe in 1 word / 1 sentence
  • What helped today?
  • What’s one small thing you’ll do next?

Post-CPR Self-Care

After providing CPR, take time to reset physically and emotionally. These steps support recovery no matter the outcome.

  • Acknowledge: it’s normal to feel shaken, drained or guilty. Name the feeling in one word.
  • Physical reset; hydrate, eate something light, stretch or take a 10 minute walk, priortise sleep.
  • Physchological reset: groundin 5-4-2-1-1; breathing; journal 2-3 lines (what happened, what you did well, what to let go).
  • Talk it out: debrief with a peer / buddy or your coordinator; focus on how you feel now.
  • Plan something restorative: a walk, shower, or tea with family; protect boundries for the rest of the day.
  • Seek extra support when: flashbacks, persistent sleep problems, ongoing guild / anxiety or feeing numb – reach out early.

Quick Self – Check (After a call)

  • Have I named how I feel (in one word)?
  • Did I hydrate and eat something?
  • Do I need to talk with my buddy / lead?
  • What small thing will help me reset today?
  • In my sleep plan in place for tonight?

Quick Self – Check (after CPR)

  • Hydrate and ate something?
  • Spoke to buddy / coordinator?
  • Named my feeling?
  • Planned a small reset activity?
  • Sleep plan for tonight?
  • Need extra support?

CFR Peers or Coordinator

Sandy Mason (NAS)

Bystander Support Text

087 613 0132

Good Samaritans

Tel 116123

Text HELLO to 50808

If you’re worried about your mental health, contact your GP or urgent care. If you feel at immediate risk, call 999 or go to your local Emergency Department.