When the alarm sounds, you spring into action—no time to think about snacks or sugar crashes. That’s why what happens in the kitchen is just as important as what happens on a call. At the firehouse, mealtime is more than fuel—it’s tradition, teamwork, and a chance to swap out greasy comfort food for healthy hero meals that keep the crew strong, sharp, and ready for anything.
We focused on meals that can handle the unpredictability of a shift. They are easy to prep in bulk, hold up well if interrupted mid-cook, and reheat like a champ. Here are some simple, satisfying ways to level up your firehouse fare.
Made with oat flour and protein powder rather than the traditional white flour, this recipe keeps you fuller longer. Size it up for your crew.
Ingredients
1/3 cup oat flour
1/4cup unflavored whey protein powder
1 baking powder
1/4 ground cinnamon
Kosher salt
1 small ripe banana
1/2cup low-fat cottage cheese
1 large egg
1/2 pure vanilla extract
Maple syrup and fresh berries, for serving
Instructions
In medium bowl, whisk oat flour, protein powder, baking powder, cinnamon, and a pinch of salt.
In another medium bowl, mash banana with a fork. Whisk in cottage cheese, egg, and vanilla to combine. Gradually add wet ingredients to dry ingredients, whisking just until combined. Let batter rest 5 minutes.
Heat large nonstick skillet on medium. Add four scant 1/4-cupfuls of batter and flatten into 3½ to 4-inch rounds using side or bottom of measuring cup. Cook until edges are set and bottom is golden brown, 2 to 3 minutes. Flip and cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to plate.
Reduce heat to medium-low. Repeat with remaining batter adjusting heat as necessary. Serve pancakes with maple syrup and berries if desired.
Enjoy the fragrant smells of cooking all day long in anticipation of this delicious dish. This recipe makes 8 servings. Size it up as needed for your crew and your crockpot.
Ingredients
1½ cups tomato-based barbecue sauce (homemade or store-bought)
1 to 2 chipotle chiles in adobo (depending on heat tolerance), plus 2 tablespoons adobo sauce
2 tablespoons Worcestershire or soy sauce
1½ teaspoons onion powder
1½ to 2 pounds boneless, skinless chicken thighs
1½ to 2 pounds boneless, skinless chicken breasts
Salt and black pepper
Instructions
In a 5- to 8-quart slow cooker, stir together 1 cup barbecue sauce, chipotle chiles, adobo sauce, Worcestershire sauce and onion powder. Add the chicken, season with salt and pepper, and toss to coat. Cover and cook on low until the chicken shreds easily when pulled with a fork, 3 to 5 hours.
Working right in the slow cooker, use two forks to shred the meat into large, bite-size pieces. Stir in the remaining ½ cup barbecue sauce and season to taste with salt and pepper.
At California Casualty, we’re proud to serve firefighters—the everyday heroes who put others first. We know that what’s on the plate can make a big difference at the station. Do you have a go-to firehouse recipe or a healthy twist on a classic? Share it in the comments—we’d love to hear what’s fueling your crew!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
You run toward danger, answer the call in the toughest moments, and shoulder the weight of other people’s emergencies. But who looks out for you? For first responders, the toll of constant stress, trauma, and long shifts can quietly accumulate—until it erupts as burnout, anxiety, or worse. That’s why taking a mental health day isn’t a luxury—it’s a necessity.
In this article, we’ll explore why stepping back is just as vital as stepping in, what a true mental health day looks like, and how to spot the warning signs that it’s time to take one. Don’t miss the quick self-check quiz to gauge your current stress level—it could be the first step in reclaiming your well-being.
Why Take a Mental Health Day?
Mental health days give your mind and body time to rest and recover from prolonged stress experienced by first responders:
Emotional overload from repeated exposure to trauma
Physical exhaustion from long shifts and irregular hours
Compassion fatigue from constantly caring for others
Feeling constantly on edge, even outside of work
Ignoring these signs can lead to chronic burnout, strained relationships, stress that affects daily living, and serious mental health conditions like depression or PTSD. A mental health day gives you the space to breathe, reset, and care for an important member of the team—you.
What Should You Do on a Mental Health Day?
A mental health day should be intentional and restorative. While it might be tempting to sleep in, stay in your pajamas, binge your favorite show, or scroll endlessly through social media, that’s not likely to leave you feeling truly refreshed. Instead, try making a simple plan to help you get the most out of your time away from work. Start by thinking about what brings you joy. Jot down a few possibilities—or if that feels overwhelming, just choose one thing. Here are some ideas to get you started.
Disconnect to Reconnect: Put your phone on Do Not Disturb. Avoid the news, emails, and social media. Give your mind a chance to unwind. Be fully present in the moment. Even a short break from screens can lower anxiety and help you feel more grounded.
Get Outside: Nature has powerful healing properties. A walk in the park, time at the beach, or even sitting in the sun can reduce stress hormones and boost mood. If the weather is warm enough, take off your shoes and walk on the soft grass. Let the sights, sounds, and scents of nature engage your senses.
Move Your Body: Stretching, yoga, or a bike ride can ease tension and improve your mental clarity. Movement can also release endorphins and help shift your mindset.
Be Creative: Engage your creative side. Draw or paint, write, experiment with a new recipe. Focus on the process of creation rather than the outcome. In other words, don’t judge your work. Enjoy the playfulness of creativity.
Do What Fills Your Cup: Read a book. Listen to music. Cook a favorite meal. Watch a show that makes you laugh. Reconnect with hobbies that bring you joy. Give yourself permission to slow down and indulge in what makes you feel most like yourself.
Practice Mindfulness: Quiet your mind. Try deep breathing, journaling or simply sitting in stillness to tune into your inner voice. Reflect on where you have been and where you are going. Evaluate goals and affirm your direction—or write down ideas of future explorations.
Burnout Self-Check Quiz for First Responders
How are you really doing? Take this quick quiz to find out. For each statement, choose the option that best reflects how you’ve felt over the past two weeks.
I feel emotionally drained at the end of my shift.
A. Rarely
B. Sometimes
C. Often
D. Almost always
I’ve been feeling more irritable, anxious, or disconnected than usual.
A. Not at all
B. Occasionally
C. More days than not
D. Nearly every day
I struggle to get quality sleep or feel rested, even on days off.
A. Never
B. A few times
C. Most of the time
D. Every night
I’ve lost interest in activities I used to enjoy (hobbies, time with family, etc.).
A. Not at all
B. A little
C. A lot
D. Completely
I often feel like I must push through the day with little motivation or energy.
A. Rarely
B. Occasionally
C. Frequently
D. Constantly
Results
Mostly A’s – You’re in a good place. You may feel tired now and then, but you’re managing stress well. Keep practicing regular self-care to stay on track.
Mostly B’s – Take note. You’re starting to feel the weight. A mental health day could help you reset before stress takes a bigger toll.
Mostly C’s – Time to pause. Burnout may be setting in. Prioritize a mental health day, seek support, and consider checking in with a professional.
Mostly D’s – You need support now. Your tank is running on empty. Take a break immediately and talk to a trusted mental health provider. You don’t have to carry this alone.
You spend every day helping others. It’s okay—essential, even—to take a day to help yourself. Mental health days aren’t a sign that you’re falling short. They’re proof that you value your health, your career, and your ability to continue serving others with strength and compassion. Make space for rest. You’ve earned it.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
On National First Responders Day, we honor the brave men and women who selflessly rush into danger when others flee, putting their lives on the line to protect and save. Whether battling fires, responding to medical emergencies, or maintaining order in the face of chaos, first responders serve with unmatched courage and skill. In the spirit of gratitude and admiration, we’ve gathered inspirational quotes to celebrate their heroism and offer encouragement to those who work tirelessly to keep our communities safe. Let these words serve as a tribute to their bravery and a reminder of the unwavering dedication they show every day.
On Heroism
“I’ve always seen first responders as unsung heroes and very special people because, when everyone else is running away from danger, they run into it.”
– Dwayne Johnson, actor
“Real heroes don’t wear capes. Real superheroes wear uniforms and badges and stethoscopes! Real superheroes are members of our military, law enforcement, and first responders. Pretend superheroes wear capes.”
– Dean Cain, actor
“How important it is for us to recognize and celebrate our heroes and she‑roes!”
– Maya Angelou, poet
“Next to creating a life, the finest thing a man can do is save one.”
– Abraham Lincoln, 16th President of the United States
“The hero is the man who lets no obstacle prevent him from pursuing the values he has chosen.”
– Andrew Bernstein, American philosopher
“Courage is being scared to death but saddling up anyway.”
– John Wayne, actor
On EMTs
“Even if we’re not saving lives, what we do matters. It matters in ways unnoticed by us, to people you may not even remember tomorrow…EMTs are privileged to play in life’s great game. Too many unlucky people watch the action thunder by, stuck at a desk, or watching it on television at home.”
– Kelly Grayson, pep talk published in Ambulance Drive Files
“I didn’t become an EMT to get a front-row seat to other people’s tragedies. I did it because I knew the world was bleeding and so was I, and somewhere inside I knew the only way to stop my own bleeding was to learn how to stop someone else’s.”
– Daniel José Older, New York Times best-selling author who worked as an EMT earlier in his career
On Police Officers
“The police officer who puts their life on the line with no superpowers, no X-Ray vision, no super-strength, no ability to fly, and above all no invulnerability to bullets, reveals far greater virtue than Superman — who is only a mere superhero.”
– Eliezer Yudkowsky, American writer
“Being a good police officer is one of the most difficult, dangerous, idealistic jobs in the world.”
– Thomas Hauser, writer
“Many of the best parts of America’s history would have been impossible without police. All the freedoms we enjoy — freedom of speech, freedom of worship, freedom from fear — sit on a foundation of public safety.”
– William Bratton, former New York City Police Commissioner
“When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work.”
– Edward F. Croker, former New York City Fire Department Chief
“I can think of no more stirring symbol of man’s humanity to man than a fire engine.”
– Kurt Vonnegut, author
“All men are created equal, then a few become firemen.”
– Anonymous
On Nurses
“Save one life, you’re a hero. Save 100 lives, you’re a nurse.”
– Anonymous
“Our job as nurses is to cushion the sorrow and celebrate the job, every day, while we are ‘just doing our jobs.’”
– Christine Belle
“Not all angels have wings…some have scrubs.”
– Anonymous
“Nurses—one of the few blessings of being ill.”
– Sara Moss-Wolfe
On Caring
“There is no higher honor than to be given the responsibility to care for another human being.”
– Richard K. Schachern
“For me, I am driven by two main philosophies: know more today about the world than I knew yesterday and lessen the suffering of others. You’d be surprised how far that gets you.”
– Neil deGrasse Tyson, American astrophysicist and writer
“Dare to reach out your hand into the darkness, to pull another hand into the light.”
– Norman B. Rice, former mayor of Seattle
“To know even one life has breathed easier because you have lived. This is to have succeeded.”
– Ralph Waldo Emerson, poet
“You make a living by what you get, but you make a life by what you give.”
– Anonymous
“The best way to find yourself is to lose yourself in the service of others.”
– Mahatma Gandhi, social activist
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
– Albert Pike, American author and poet
At California Casualty, it’s our policy to do more for the people who give more. Educators. Firefighters. Law Enforcement. Nurses. We have been protecting our Community Heroes with top-notch home and auto insurance for over 100 years.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
A first responder’s job can be stressful. The intense workloads, life-and-death decisions, and risk of personal harm, along with time away from family, can affect your emotional wellbeing. Prioritizing self-care is important to keep you feeling your best, ensuring you can continue to do what you love.
While you’re caring for others, your own self-care may not be top of mind. That’s why we’ve put together a list of things everyday heroes can do, both on the job and off.
1. Strive for work-life balance.
Set a pace that allows for breaks and time off. Limit yourself to shifts that are no longer than 12-hours. Schedule breaks during your shift and time for relaxation before or after. Practice time management. Set boundaries and learn to say no to more responsibilities if you are already maxed out.
2. Don’t work alone.
Working alone can cause added mental and physical strain. Being in it together has great mental benefits. Working as a team also opens opportunities for mentorship. Set up a buddy system so you can support one another and monitor each other’s stress and workload. Then remember to check in with each other. Your coworkers are the ones that truly understand the pressures of the job.
3. Exercise regularly.
Exercise has been shown to help you feel your best. It helps protect you both physically and mentally, boosting your immunity and improving your mood. That’s why it’s important to make stretching and movement a part of your day. Find the workout that you enjoy so that you’ll do it. The American Heart Association recommends at least 150 minutes (2.5 hours) of exercise a week.
4. Eat a healthy, balanced diet.
It may be tempting to snack on junk foods or to reach for wine or beer to relax after work. You’ll feel better if you choose healthy foods and limit alcohol. Prioritize regular meals to avoid vending machine snacks and fast food. Include a balance of lean protein, fresh fruits and vegetables, complex carbohydrates and healthy fats in your diet. Stay hydrated during your shift. Go for water rather than sugary drinks and caffeine.
5. Get enough sleep.
Sleep gives our bodies time to heal and repair. You need 6-8 hours of sleep each night. That doesn’t count lying in bed, waiting to fall asleep, or spending time scrolling on your phone. Create a consistent bedtime routine that includes shutting off electronics. A hot bath or shower can help to relax you before bed. If you’re sleeping during daytime hours due to night shift work, invest in blackout curtains to create the illusion of nighttime.
6. Practice mindfulness.
Mindfulness can help you detach from the trauma of a critical incident and focus on what needs to be done. Recognize that you are feeling stressed. Acknowledge your emotions. Release any judgment associated with them. Let go of the urge to control those feelings. Then return your focus to the present moment. Breathing and relaxation techniques also can help you to process a traumatic incident after it is done.
Pro Tip: Try a guided mediation on the way home from work. This will help you shift from fight-or-flight mode to a more relaxed state where you can interact with loved ones.
7. Laughter really is the best medicine.
Humor goes a long way to relieve tension and stress. It stimulates circulation, increases your intake of oxygen, and relaxes your muscles. It also improves your mood. Find occasions to laugh, whether it’s your favorite sitcom, a funny comic strip or video, or a humorous podcast. Keep a notebook with favorite jokes. If you share them at work, however, keep them PG. Know your audience. Remember that humor can unite a group, but it also can divide it.
8. Keep in touch.
Chances are that you’re working long hours away from home and family. Or you’re working an opposite shift from your spouse. Come up with ways that you can communicate with loved ones, and they with you. Perhaps it’s a nightly bedtime call from your child or a note in the morning left for a loved one. When family reaches out to you, keep their expectations realistic. You may not always be available.
9. Find a favorite hobby.
Hobbies provide an excellent outlet for channeling your emotions. Choose one that makes you feel fulfilled and happy. Being around animals, creating art, playing sports, camping, and reading are all hobbies that can take your mind away from work.
10. Practice gratitude and spread positivity.
We choose our attitudes. Make yours a positive one. There are many ways to be kind and foster positivity. Share a motivating experience with a colleague. Show your gratitude to an administrator or colleague. Create a gratitude wall where staff can post short notes of a job well done.
Watch for warning signs of burnout.
It’s easy to burnout with a high-stress job like yours. Know the warning signs:
Extreme exhaustion, feeling overwhelmed
Sadness, depression, irritability, isolation, or apathy
You don’t have to do this alone. There are supportive colleagues, friends and family members available to help. You only need to ask. You also may access resources through your employer for confidential counseling.
Helping others is a calling. Embrace the variety, the ups and downs, and know that you’re making a difference.
At California Casualty, we honor first responders with exclusive insurance benefits. We do more for the people who give more, and we thank you for your service.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
In the fast-paced world of first responders, every second counts. Effective time management isn’t just a skill – it’s a lifeline. We’ve put together the essential time management tips that will help you navigate multiple demands, changing priorities, and importantly, a life outside of work.
Tip #1: Plan ahead.
Look at your work schedule within the context of family and social commitments. Then create a master calendar that has everything on it at-a-glance.
Write down your work schedule, family time, “you” time, and social commitments. Plug them into your calendar. Pro Tip: If you’re using a computer, you can color code by work and non-work time.
The master calendar doesn’t need detail. It’s an overview for your reference.
Note any larger projects/events that you will need to address (work or otherwise), and schedule the tasks associated with those into your calendar. This helps you break down a large commitment into smaller bite-sized tasks. Add a deadline to each task.
Place this in a calendar that you see daily. This way you won’t overcommit or forget about meetings or tasks, and you can review and adjust as needed.
Tip #2: Set priorities.
Work can be quiet or chaotic for first responders. You’ll want to prepare, knowing that at any given moment, you might need to change course.
Set your work goals for the week. Some people use a spreadsheet with columns for tasks, person responsible, and status.
Organize each goal by priority: high or low. You can use color coding to provide a visual distinction.
Use this weekly list to create a daily checklist. Put high priorities first on that list.
Anticipate potential problems and prepare contingency plans. Schedules and commitments frequently change, so allow extra time for tasks.
Tip #3: Establish a routine.
You may not be able to control the emergencies, but you can determine how you will tackle the workload. Creating a regular routine can help.
Start your day in a way that will energize you mentally and physically. Give yourself enough time to eat and hydrate before a shift.
Tackle the top priority items first when you get to work.
Leave the lower priorities for when you have extra time. That way you won’t invest too much in noncritical tasks.
For the first week or so, keep a daily activity log. This will help you track what you’re doing. Then you can review and adjust your schedule as needed.
Tip #4: Minimize distractions at work.
It’s easy to get sidelined by distractions, from conversations in the office to emails, texts, and social media. Pay attention to the distractions that keep you from being productive, then take steps to minimize them.
Turn off email notifications or sounds from your computer and phone.
Set a time each day where you will check messages for a specified amount of time only. You may want to do it every hour on the hour for a 5-minute period, or if communications are less critical, then at the start, middle, and end of your shift.
Close your door to minimize conversations, or let colleagues know that you’re unavailable for a certain time.
Stay off the Internet so you’re not tempted to surf the web. Designate web surfing time at home.
Tip #5: Avoid multi-tasking.
It may seem as if you’re doing much more by multi-tasking, but splitting your attention between tasks is less productive. You’ll have better outcomes and feel less drained if you tackle one task at a time.
Try the 20-minute rule. Set a timer. Tackle a task for 20 minutes. As the timer sounds, decide if you will continue for another 20 minutes or put the task down for later.
Remove everything from your desk or screen except the work you are doing. This will help you to focus on one task.
Don’t start on anything else until you have finished the task at hand.
If you do want to switch gears, put away the first project and bring out the new one.
Tip #6: Remove things from your to-do list.
You don’t have to do everything even though some days it may feel like that. Remember that you are part of a team working toward the same goal, and similarly part of a family unit or friend group.
Don’t invest time in tasks that have no long-term effects. These are naturally low priority.
Focus your energy on tasks that you alone can accomplish and ask a team member to complete the others.
Say no to tasks that you don’t have time for, especially last-minute requests that are low priority.
If you can’t say no, don’t say yes immediately. Ask if you can let them know. That way you can better evaluate the commitment.
Tip #7: Be flexible.
Priorities change, things happen, and the best laid plans may have to be adjusted. Be ready, and flexible enough to make those changes.
Schedule 50% of your day, allowing time for emergencies. If there are no emergencies, then you will get more done.
Plan for high-priority tasks first and leave lower priority tasks for the remainder of your shift.
Be mindful when you are going off track. Adjust priorities accordingly.
If you’re interrupted and can’t seem to re-engage with work, tackle a lower priority task.
Tip #8: Get enough sleep.
You need to be well-rested to be the most productive. We know it may be hard to get enough sleep when working 12-hour shifts or double shifts.
Set your thermostat to about 65 degrees for optimum sleeping temperature.
Create a bedtime routine that does not include devices or television. Sometimes a warm shower or bath can help just prior to bed.
Use a white noise machine or wear ear plugs to soften distracting noise.
Use blackout shades or curtains and/or wear an eye mask.
Try to go to bed at the same time every day even on your off days.
Tip #9: Leave work at work.
Separating work and home are essential for you to feel rested and recharged. If you’re able to manage your time effectively at work, you should be able to leave it there.
Use your commute to decompress from work.
Create an after-work ritual, whether it’s listening to music, watching a favorite show, changing into PJs, that signals you are done working.
Resist the temptation to bring work home or to check emails on your days off. Know that your colleagues can handle anything that is needed.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
The winter season is a season of joy, celebration, and togetherness for many of us. For first responders — police, firefighters, nurses, paramedics – this time of year looks very different.
Winter is the time when emergencies increase. Icy conditions cause accidents. There are more heart attacks in cold temperatures. House fires are more common. Thefts are too. All of this keeps first responders working hard, and often extra hours. That means they sacrifice time with their own families to keep us safe.
Here are some thoughtful ways to show appreciation to our local heroes this holiday season and throughout the year. Remember, the key is to express genuine gratitude and to make these gestures personal and heartfelt.
Deliver some holiday cheer.
Make or buy some food or treats. Drop off coffee for the morning shift. Include donuts or pastries. A soft pretzel or cookie tray is always fun, and a homemade hot meal goes a long way. You also can drop off gift cards to local restaurants. Include cash to cover delivery fees and tips.
Bring a basket.
It’s cold out there. Put together an appreciation basket that includes the things that will make life easier for first responders doing their jobs this winter. Consider hand warmers, ChapStick, hand lotion, cough drops or hard candy, tissue packs, hot cocoa packets, and tea bags. Discover some more ideas in our blog on a winter survival kit.
Send notes and pictures.
Encourage your family and friends, especially children, to create handmade thank-you cards expressing appreciation for the hard work of first responders. Collect these cards and deliver them to the local police station, fire department, or hospital. Don’t forget that a personal handwritten note by anyone of any age is always appreciated.
Share your gratitude.
Write a letter to your local newspaper, sharing a positive story about the service provided by first responders in your community. Use social media platforms to thank your local first responders. Your positive stories can inspire others to express their gratitude as well.
Host a community appreciation event.
Coordinate a community gathering or event to express gratitude. This could be a small ceremony, a casual get-together, or a potluck dinner where community members can interact with first responders in a relaxed setting.
Offer your skills or services.
If you have a skill or service that could benefit first responders, consider offering it as a token of appreciation. This could range from providing free maintenance services to organizing a free workshop on stress management or well-being.
Support first responder charities.
Contribute to charities or organizations that support the well-being of first responders. This could involve monetary donations, volunteering your time, or organizing a fundraising event to benefit these essential workers.
Collaborate with local businesses.
Partner with local businesses to offer discounts or special promotions for first responders, police, firefighters, and nurses. Not only does this show appreciation but it also supports local businesses.
Volunteer at the station.
Offer your time by volunteering at the local police station, firehouse, or hospital. This could involve helping with administrative tasks, organizing events, or simply being a supportive presence.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
