Stress relief techniques for emergency physicians

by Ryan Fields-Spack – Responder Wellness, FirstNet Program at AT&T

May 16, 2025

Doctors and medical professionals in the ER with a patient

Key points

  • Calm leadership in crises fosters trust, focus and better outcomes for teams and patients.
  • Simple techniques like deep breathing and power posing can reduce anxiety and boost performance.

Imagine the intensity of a high-stakes emergency: alarms are blaring, a young trauma patient is rushed in and the ER is buzzing with urgency. As the lead physician, all eyes turn to you for direction. Amidst the controlled chaos, your calm and composure become the anchor for your team, shaping both the patient’s outcome and the collective effort in those critical moments.

In my 25 years of experience in emergency response, including 7 years with the FirstNet Response Operations Group™, I have learned how calm, confident leadership can transform a crisis. When leaders remain composed, they instill trust and focus within their team. This enables everyone to work together and deliver the best possible outcomes for patients.

Intersection of mental health, emergency medicine

Mental Health Awareness Month is the perfect time to talk about the mental toll of working in emergency medicine. The adrenaline rush of your job may carry you through the moment, but what happens when the shift ends? Chronic stress is a common reality for emergency physicians. The relentless pace and emotional weight of your work can lead to burnout, depression or even physical health issues.

I’ll never forget one of the most pivotal moments early in my career as a firefighter and paramedic. It was a snowy afternoon in Denver and we were called to assist at an accident scene that had spiraled out of control. A tow truck had lost control on the icy road and barreled into the side of an earlier crash, leaving two firefighters critically injured. By the time we arrived, the scene was chaos – with heavy snow, blurred visibility and heavy emotional tension in the air.

Our team was relying on clear leadership to bring order to the situation. But that leadership never came. The officer in charge was visibly overwhelmed. His frantic, shaky commands spread uncertainty instead of calm. Without direction, we found ourselves scattered, each trying to do what we thought needed to be done. It wasn’t just the snowstorm that made the scene feel chaotic – it was the storm of stress and disarray. It felt as though the very fabric of teamwork was unraveling before my eyes.

That day left a mark on me, not just because of the physical dangers we faced, but because of what it taught me about the mental toll of emergency response. I realized that managing stress isn’t just about getting through the moment. It’s about having the presence and resilience to lead effectively, even when it feels like everything is falling apart. Leadership in these moments isn’t just about action. It’s about composure, clarity and the ability to bring calm to the storm.

Strategies for managing stress

Over time, I turned to strategies that helped me stay grounded, even in the most intense situations. These techniques have been invaluable not just for my job performance, but for my overall well-being. I have shared them with countless emergency responders, and I hope they can help you too:

  1. First. Just. Breathe. – Addressing the physical symptoms of stress is crucial. Simple actions like (first) unclenching your fists, (just) relaxing your jaw and (breathe) taking deep breaths can lower your blood pressure and pulse, reducing anxiety.
  2. Practice meditation – Daily meditation can help prime your brain to stay present and focused. It’s like exercise for your mind, building resilience and helping you manage stress more effectively when emergencies arise. Even a few minutes of meditation each day can make a significant difference.
  3. Power posing – Adopting a confident posture can subconsciously boost your performance. Stand tall, take up space and maintain an open stance to harness your inner strength.
  4. Mental rehearsal – Preparing mentally for challenging situations can enhance your confidence and performance. Rehearse your actions and words, so you’re ready to face the fog of nervousness and proceed smoothly. This technique helps you navigate the initial moments of stress and continue with clarity and focus.

How FirstNet supports emergency responders

At FirstNet®, Built with AT&T, we understand the unique pressures faced by emergency physicians and other first responders. That’s why our mission goes beyond providing reliable connectivity during emergencies – we are also committed to supporting first responder wellness and mental health.

Through the FirstNet Health and Wellness Coalition, we’ve made resources available tailored to the challenges of your profession – like custom health and wellness programs. Additionally, the FirstNet app catalog includes tools and resources to help you build resilience, manage stress and maintain composure during high-pressure situations. Just a couple first responder apps include:

  • Lighthouse Health & Wellness: Connect to physical and mental health resources available through your employer, or immediately access a hotline for anonymous help focused specifically on the needs of healthcare professionals and first responders.
  • O2X Human Performance: Custom workout programming, dietary guidance with healthy recipes and tracking, and goal-driven mental performance plans help you improve your health so you can be there for your patients and those who love you.

And here’s something you might not know: Individuals are eligible to join the FirstNet program. If you work in an emergency medicine capacity through a public safety organization or hospital, you qualify for FirstNet benefits. This includes always-on priority, which provides you with the connectivity you need when every second counts. Once verified, you’ll gain access to the full suite of FirstNet resources – not just for communication, but for first responder wellness and mental health too.

First responder wellness matters

As an emergency physician, you’re no stranger to the demands of your job. But all too often it can be difficult to seek help for yourself while caring for your patients. By incorporating these stress management techniques into your routine and taking advantage of the resources offered through FirstNet, you can better navigate the chaos and protect your well-being.

This Mental Health Awareness Month – and year-round – we support you in prioritizing yourself. Because when you care for your mental health, you empower yourself to be a better leader for your team and the best caregiver for your patients.

These strategies have been a game changer for me and I hope they can make a difference in your life too. Thank you for all that you do – for your patients, your team and your community.

 

For more information on how FirstNet can support your mental health and wellness, visit our dedicated health and wellness page.