SeventyFive/25

During this episode, F & V discuss what work/life balance is and how to create it through boundaries, time management, stress management techniques, and self-care.

During this episode, F & V discuss how to practice moderation with alcohol use

It's our first episode back after a very long break! During this episode, we talk about a few cycles we often see happen throughout the year that can sometimes have a detrimental effect on first responders' lives.

In this episode, Falicia & Vanessa discuss a few different ways to deepen your connection with your spouse!

During this tidbit, F & V discuss what moral injury is, how it can occur, and ways to combat it.

Happy Holidays! F & V discuss a few quick points to help manage some of the normal holiday stressors.

In this episode, F & V sit down with Jared and talk about his experience with therapy and retreats, buying into treatment, making healthy changes, and transitioning into the next chapter of his life.

In this tidbit, F & V discuss different relaxation activities. Remember to have stockpile a variety of activities, so that way you always have something to do when you need to relax a bit.

In this episode, F & V discuss what self-sabotage is, looks like, and how to combat it.

Part 2 with Dave Riviere as he transitions into retirement!

We welcome back (retired) Chief Dave Riviere to talk about his experience with retirement.

In this episode, Falicia & Vanessa discuss how to deal with your days off as well as considering your family.

In this episode, F & V talk about communication and expectations in relationships.

In this episode, F & V discuss the different types of addictions and different things to consider as far as perspective, how addictions arise, and working through recovery.

During this episode, F & V discuss the keys to happiness. This short episode talks about 10 concepts that you can add into your life on a daily basis to give you a quick boost of happiness. Note: The "Keys to Happiness" were created by Jonah Paquette in The Happiness Toolbox: 56 Practices to Find Happiness, Purpose & Productivity in Love, Work and Life. You can find the workbook on Amazon!

During this quick hitter episode, F & V talk about body awareness, the mind-body connection, and how to practice being more aware of your body.

Welcome back to Seventyfive/25. Falicia and Vanessa had an amazing opportunity to present at the Firehouse Family Retreat. In this episode, we talk about this new resource being offered to all first responders and their families. Additionally, we talk about mental health stigma, boundaries, and the importance of having family support! If you are interested in learning more about the retreat, check out their website at https://firehouseretreat.com/

In this second part of stress & resiliency, F & V focus more on the resiliency side. Understanding and building resiliency are very important in life. Catch different techniques and coping strategies to build that resiliency in this episode.

In this episode, Falicia & Vanessa start the discussion on stress and resiliency by breaking down stress. Learn the different types of stress, how the system works, and the effects of stress.

In this episode F & V discuss different ways of self-soothing through using your five senses. Self-soothing techniques can be used to cool your system, ground you, increase your mindfulness and much more.

Line of Duty Deaths is an extremely unfortunate and deeply saddening situation that is very real for too many. In this episode, Falicia and Vanessa discuss possible ways to work through and cope with such difficult situations. Please remember that this is a single episode and is not meant to provide treatment or take the place of treatment. This episode is but a brief discussion on some areas to consider.

September is the National Suicide Prevent Month. In honor of this, F & V talk about suicide awareness, including risk factors, warning signs, ways to help, and how to keep yourself healthy when supporting others who may be struggling. As a gentle reminder, this episode should not be used to diagnose or treat a mental illness. If you or someone you love is struggling, please reach out to local help in your area or dial 988 for the for the Suicide and Crisis Hotline. Remember, you are not alone.

During this tidbit, F & V discuss some "quick hitter" deep breathing exercises to relax your system. Remember, these can be utilized at any point throughout your day, not just for sleep. 

Significant dates can have a huge impact on first responders' mental health. During this episode, F & V discuss ways to deal with anniversaries of difficult or traumatic events. 

Holidays can be a difficult time for first responders and their families! In this episode F & V discuss a few different things to think about with the holidays quickly approaching: communication for holiday plans to reworking holidays due to schedules, and even gift expectations. Hopefully, this episode can be of some help to you for the upcoming holidays.

During this episode, F & V talk about stress, anxiety, and some techniques to get your mind back on track! Note: We want to apologize for Vanessa's white noise machine playing in the background of this episode. We hope it doesn't take away from the content of the episode. Thank you for staying with us as we continue to learn and grow this podcast (and deal with technology).

Do you struggle with thoughts/worries that seem to be on an endless loop at times? In this episode, F & V discuss a number of different thought-stopping techniques so that you can start taking back the direction of your thoughts.

Did you listen to episode 27- Bad Communication? This episode is part 2, Good Communication. Now that some awareness has been created around what bad communication looks like, it's time to learn about what good communication looks like. Take a listen and see what skills you can start incorporating to better your communication.

Struggling with communication? You might be utilizing some of these ineffective strategies. Take a listen, create some awareness, and come back next week for Part 2 which will focus on how to manage some of these bad communication strategies.

This is your introduction to visualizations! During this episode, V leads listeners through a guided visualization.

Continuing on from last week's episode, F & V discuss other mental health resources that you can utilize while at home or at work. Be on the lookout for links to the card decks & books discussed in this episode on our Facebook and Instagram pages. Disclaimer: You may hear some shuffling in the background; that was us going through the hard copies of all of the books and card decks while we recorded!

In this episode, F & V discuss a couple of first responder-friendly retreats, a little bit of what they are about, and how to find out if they are a good fit for you. Towards the end of the episode, F & V discuss some other resources that can be very helpful. More resources will be coming to you in the near future! Please check our Instagram for resources as well, at seventyfive.25

Well... fire season seems to have finally kicked off. During this episode, F & V talk about some different things to keep in mind while working out in the field for an extended period of time.

In this episode, F & V discuss jacked-up ways of thinking, i.e., cognitive distortions. Cognitive distortions are distortive thoughts that are very common, though easier to understand and start to change when the awareness is created. Everyone has distorted thoughts, some just happen to be more common in the first responder field. F & V discuss the more common cognitive distortions amongst first responders, give examples, and discuss how to work on those distorted thoughts.

In episode 22, F & V continue the conversation on communication in first responder relationships. F & V breakdown and give examples of the different types of communication, as well as ideas on how to better your communication if you fall into some of the negative habits. The smallest of changes in the way we communicate can make waves in any relationship... see if you can make one small positive change.

In this episode, Falicia and Vanessa interview Tim, a very special person to them. Tim spent many years in the fire service and as of late, has spent much of his time working on the betterment of his mental health for himself and his family. We could not be more proud of you, Tim! -F & V

EPISODE 20! During this episode, F & V talk about different communication patterns in first responder relationships. Communication in first responder relationships is often different from civilian or non-first responder couples, which creates some unique situations when it comes to navigating difficult conversations. Communication is such a broad subject, so this episode will be part of a multi-segment series. During this "mini series," F & V are going to talk about first responder relationship communication, as well as provide some examples and tools to make your communication more effective with your spouse.

During this shorter episode, F & V talk about different grounding techniques, such as the 5-4-3-2-1 method and breathing techniques. The purpose of grounding techniques is to anchor yourself back into the present moment, helping you to distract from ruminating thoughts or unwanted emotions.

In this episode, Falicia & Vanessa discuss some important information to consider as a peer support member for your department. Peer support teams can be extremely beneficial, and even more so if the team is taking care of themselves as well!

During Episode 18, F & V discuss the benefits of positive self-talk, as well as the detrimental effects of negative self-talk. F & V also discuss different ways of exposing yourself to healthier self-talk, and ways to change your negative self-talk. Some of the resources discussed in today's episode include: Speakers Zig Ziglar Brendon Burchard Brene Brown Andy Frisella Books Log Your Sh*t- Falicia Jensen and Vanessa Nash Negative Self-Talk and How To Change It- Shad Helmstetter Self-Talk for Stress, Anxiety, and Depression- Shad Helmstetter What to Say When You Talk to Yourself- Shad Helmstetter Girl, Wash Your Face- Rachel Hollis Other Authors Gary John Bishop Mark Manson

During this episode, F & V talk about the symptoms and impact of adrenal fatigue on your system, as well as ways to combat adrenal fatigue. As always, please consult with your primary care doctor if you are concerned about your physical health. Remember, this is information, not a recommendation.

In this episode, we discuss the common model of debriefings, positives, and negatives, and making sure that you are making those debriefings work for you.

We figured that we should do something special for episode 15! We have a very special person to us, speaking on mental health. We hope you enjoy this amazing person as much as we do. To Dave, we thank you so much! You mean the world to both of us!

In this new segment of SeventyFive/25, F & V will be talking about quick skills that can be utilized to relax and regulate your system. These episodes will be shorter in length compared to our full-length episodes and will be posted randomly. During this episode, we will be describing the differences between mindfulness and meditation, followed by a quick exercise you can try out!

As promised, this is Part 2 of our interview with Emilio, Jeremy, and Marco.

Welcome back to another episode of SeventyFive/25. This episode includes a group of amazing guys who work together and have found a variety of ways to incorporate mental health into their lives at home, as well as at work! Thank you to Emilio, Jeremy, and Marco for joining us. Look out for Part 2 coming next week!

Episode 12 discusses cynicism vs. skepticism, cynicism in your career, and different ways to either deal with cynicism or keep it from taking over your career.

Sleep, part 2! In this episode, we continue the discussion on how to get sleep and how to kick those nightmares!

F & V talk about the role that adrenaline plays in our sleep, the importance of getting quality sleep, and ways to help get better sleep as a first responder.

In episode 9 we have a guest speaker and one of our favorite people on with us, Bre! We start the episode out discussing what it can be like as a first responder kid. The discussion moves into ideas on how to effectively transition from work to home.