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/