Coming home after a tough shift and still feeling “on the clock”?

Today’s episode breaks down practical strategies to create boundaries between work and home, helping first responders reclaim personal time and be fully present for what matters most.

Have you ever felt like work stress follows you home?

It’s all too common for first responders and frontline professionals to replay calls, zone out, or snap at loved ones after a shift. Ignoring this problem can lead to burnout, strained relationships, and even physical health issues.

But here’s the good news: You can set healthy boundaries between work and home life. In this episode, I’ll guide you through practical, actionable steps to help you integrate work and personal life in a sustainable way—so you can thrive at both.

BY THE TIME YOU FINISH LISTENING, YOU’LL DISCOVER:

• How to decompress and transition from work mode to home mode.

• The power of creating a “transition ritual” and how it can change your mindset.

• Proven techniques to set limits on work texts, phone calls, and distractions at home.

Healthy boundaries allow you to show up fully—not just for work but for the people who matter most in your life.

CONNECT WITH BART: Website | LinkedIn | Facebook

OTHER LINKS MENTIONED IN THIS EPISODE:

The 5-4-3-2-1 Grounding Technique: Episode 28: Finding Calm in the Chaos

Transition Ritual Guide: Episode 1: Snapping at Your Family After Shift? Try This

Do negative thoughts play over and over in your head after a tough call, wondering what you could’ve done differently?

It’s easy to fall into a cycle of self-criticism that erodes your confidence and makes it hard to move forward. That nagging voice in your head can feel like a constant weight pulling you down.

But what if there was a way to break that loop and rewrite those stories? Cognitive Reframing can help you process those experiences in a healthier, more balanced way.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:

• How to identify and challenge negative thoughts.

• A step-by-step process to reframe those thoughts into opportunities for growth.

• Practical tips to apply this skill in real-time.

Negative thoughts don’t have to control your narrative. Shift your perspective and discover how to turn tough experiences into catalysts for growth.

Liked this episode? Share it with someone who needs it! Don’t forget to leave a review and subscribe for more actionable strategies.

Connect with Dr. Bart J. Leger:

Website: The Stress Care Doc

LinkedIn: https://www.linkedin.com/in/bartleger/
Facebook: @stresscaredoc

Have you ever felt overwhelmed by the constant demands of the job? The fast pace, critical decisions, and unpredictable nature of frontline work can add up, even when we think we’re in control.

Frontline work brings intense pressure, and managing stress is essential. In today’s episode, you’ll learn a quick, adaptable mindfulness technique that you can use anytime to find calm amidst chaos.

Today’s episode introduces the 5-4-3-2-1 Grounding Technique, a powerful mindfulness exercise to bring focus and calm during high-stress moments. You can use it anytime, anywhere, to find clarity and reduce anxiety.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:

• A simple mindfulness technique to manage stress in the moment

• How to engage your senses to ground yourself and find focus

• Practical steps to incorporate this exercise into your daily routine

Remember, taking a moment for self-care isn’t selfish—it’s essential. Try this technique the next time stress sneaks up on you.

CONNECT WITH BART

https://www.linkedin.com/in/bartleger/ | https://stresscaredoc.com

Are you equipped to recognize and prevent suicide in those around you?

Many people miss the signs of mental health struggles and feel helpless when loved ones are at risk. This episode dives into actionable ways you can make a difference.

Shayna Klassen, National Training Director for QPR Institute, shares her journey from addiction and recovery to becoming a leader in suicide prevention. Discover the life-saving impact of QPR training and how you can get involved in preventing suicide.

BY THE TIME YOU FINISH LISTENING, YOU’LL DISCOVER:

• How Shayna’s personal journey led her to suicide prevention and the QPR Institute

• The unique elements that set QPR apart from other suicide intervention models

• How easy it is to become a QPR-certified gatekeeper or instructor to make a positive impact

Join us to learn how you can be a part of the solution in suicide prevention.

CONNECT WITH SHAYNA KLASSEN

Website: QPR Institute

Email: shayna@qprinstitute.com

OTHER LINKS MENTIONED IN THIS EPISODE:
• QPR Gatekeeper and Instructor Training Information

CONNECT WITH BART:

Website: https://stresscaredoc.com
LinkedIn: https://www.linkedin.com/in/bartleger/

Growing up in a family rooted in law enforcement and education, Alan Cormier shares how his journey led him to advocate for mental health support within the first responder community. From impactful personal experiences to founding the nonprofit “With You,” Alan’s story is one of resilience and community care.

What are the signs that burnout and stress are affecting your health and relationships?

Burnout and the mental toll of high-stress jobs can go unnoticed until they start impacting health and family life. Allen Cormier’s journey highlights the importance of self-awareness and mental health support in the first responder community.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:

• How Alan’s personal experience in law enforcement inspired his mental health advocacy

• Practical strategies first responders can use to manage stress and improve well-being

• The role of community and support networks in creating sustainable mental health changes

Join us in this conversation as Allen Cormier shares his story and actionable steps to help first responders thrive, not just survive.

CONNECT WITH Allen

FACEBOOK: facebook.com/WithYouSWLA

WEBSITE: withyouswla.org

CONNECT WITH BART:

Website: https://stresscaredoc.com

LinkedIn: https://www.linkedin.com/in/bartleger/

Managing stress in high-pressure careers can feel overwhelming. Today’s guest, Dr. Anna Fitch Courie, Chief Wellbeing Officer at Clemson University, shares practical strategies to help you stay mentally and physically healthy in demanding environments.

Do you often feel overwhelmed by the constant demands of your high-stress job?

Many professionals in high-pressure careers neglect their own wellbeing, leading to burnout and health issues.

But what if you could take control of your wellbeing and thrive even in the toughest moments? In this episode, we explore how.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:

• Practical strategies for managing stress in high-pressure environments.

• How to integrate wellbeing practices into your daily routine.

• The importance of intentionality in cultivating a balanced life.

Don’t let stress dictate your life—learn how to thrive, not just survive.

CONNECT WITH Dr. Anna Fitch Courie

https://www.linkedin.com/in/annacourie/

https://annacourie.com/

CONNECT WITH BART: Website | LinkedIn | Facebook

OTHER LINKS MENTIONED IN THIS EPISODE:

FirstNet: https://www.firstnet.gov/

The ONE Thing: The Surprisingly Simple Truth About Extraordinary Results Book: https://amzn.to/3N3kPbC

Are you struggling with burnout, stress, or feeling overwhelmed as a first responder? Retired firefighter paramedic Matthew Matty Fiorenza joins us to share his journey through PTSD and anxiety and how he’s now helping first responders find healing and support. Tune in for practical steps to protect your mental health.

Are you feeling overwhelmed by the demands of being a first responder?

It’s common to experience burnout and stress, but it doesn’t have to be your daily reality. Retired firefighter paramedic Matt Fiorenza knows this struggle firsthand, and in this episode, he shares his journey from PTSD to finding healing and purpose in supporting other first responders.

BY THE TIME YOU FINISH LISTENING, YOU’LL LEARN:

• How Matt turned his pain into purpose by helping first responders heal

• Practical steps to protect your mental health and build resilience

• The importance of finding the right support and community for your journey

Don’t wait until burnout takes over—listen now and discover the steps you can take today to protect your mental health.

CONNECT WITH Matt Fiorenza

FACEBOOK | WEBSITE

CONNECT WITH BART: Website | LinkedIn | Facebook

OTHER LINKS MENTIONED IN THIS EPISODE:

PTSD 911 Movie: https://ptsd911movie.com/

Recovery First Treatment Centers: https://recoveryfirst.com/

Are you anxious about what life will be like after you retire? In this episode, Dr. Medina Baumgart, author of the book Surviving Retirement: Finding Purpose and Fulfillment Beyond the Badge, shares practical strategies to help you survive and thrive in retirement.

Have you ever wondered what life will look like after you hang up your uniform for the last time?

Retirement can bring more anxiety than excitement for many first responders, but it doesn’t have to be that way.

In this episode, Dr. Medina Baumgart helps you navigate the challenges of transitioning out of your career, from finding new purpose to avoiding common pitfalls.

BY THE TIME YOU FINISH LISTENING, YOU’LL DISCOVER:

• How to prepare for retirement beyond just finances and healthcare.

• The importance of maintaining a strong support system during retirement.

• Key strategies to find purpose and thrive in your post-career life.

Don’t let retirement catch you off guard—equip yourself with the tools and insights shared in this episode to embrace this new chapter with confidence and purpose.

CONNECT WITH DR. BAUMGART

LinkedIn: https://www.linkedin.com/in/drbaumgart/

Website: https://www.drbaumgart.com/

CONNECT WITH BART: Website | LinkedIn | Facebook

OTHER LINKS MENTIONED IN THIS EPISODE:

Book: Surviving Retirement: Finding Purpose and Fulfillment Beyond the Badge https://amzn.to/3yRFwnI

The Proud Police Wife Podcast with Cyndi Doyle: https://proudpolicewife.com/hold-the-line-support-for-police-families/