Thriving surviving struggling in crisis

Thriving: “I got this”

• Calm and steady with minor mood fluctuations
• Able to take things in stride
• Consistent performance
• Able to take feedback and to adjust to changes or plans
• Able to focus
• Able to communicate effectively
• Normal sleep patterns and appetite

Surviving: “Something isn’t right”

• Nervousness, sadness, increased mood fluctuations
• Inconsistent performance
• More easily overwhelmed or irritated
• Increased need for control and difficulty adjusting to changes
• Trouble sleeping or eating
• Activities and relationships you used to enjoy seem less interesting or even stressful
• Muscle tension, low energy, headaches

Struggling: “I can’t keep this up”

• Persistent fear, panic, anxiety, anger, pervasive sadness, hopelessness
• Exhaustion
• Poor performance and difficulty making decisions or concentrating
• Avoiding interaction with coworkers, family and friends
• Fatigue, aches and pains
• Restless, disturbed sleep
• Self-medicating with substances, food, or other numbing activities

In Crisis: “I can’t survive this”

• Disabling distress and loss of function
• Panic attacks
• Nightmares or flashbacks
• Unable to fall or stay asleep
• Intrusive thoughts
• Thoughts of self-harm or suicide
• Easily enraged or aggressive
• Careless mistakes and inability to focus
• Feeling numb, lost, or out of control
• Withdrawal from relationships
• Dependence on substances, food, or other numbing activities to cope

-- Stress First Aid for Firefighters and Emergency Services Personnel. National Fallen Firefighters Foundation.