经过安妮加格利亚诺
Scenario: A Lexington County firefighter relaxes on the couch of his South Carolina home. His little girl loves to play with him. She serves him a “meal” of a small rubber cheeseburger on a child’s plate. She leaves to fetch another toy for Daddy, and when she returns sees that he’s fallen asleep. Quietly placing the toy unacknowledged beside him, this little girl wonders—as many firefighters’ children do— “What’s up with Daddy?”
Tasha Brewster had this to say about her sleepy husband on that couch: “Our children are always pining for our firefighter’s time, and he tries his best. Our eight-year-old daughter Cora wanted to play, but he just got off shift and fell asleep, sitting up.”
作为一名年轻的消防员妻子，我很久以前注意到了这一趋势：我的常有精力充沛的年轻丈夫坐在沙发上坐着，疲惫，冷漠，有时努力与我们的小男孩接触。他如此想要。而且他也尽力而为。但是在那里，当他回到家时，这种压倒性的疲劳。常识从24小时轮班开始缺乏睡眠，但它不止于此。它经常服用天to get his energy back, and then he was headed off to work again.
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周期可能是残酷的。我不知道它被叫回来了，但我现在来了解它。这不仅仅是睡眠剥夺，但parasympathetic nervous system (PNS) backlash。PNS Backlash比仅仅因为涉及激素而不是单独的睡眠剥夺或身体劳动，疲惫不堪。
到底是为什么firefighte pn反弹rs experience this? It is a result of experiencing high stress, especially from danger. When threatened, the body responds. This is accomplished through the autonomic nervous system, which controls all bodily functions, some of which are voluntary, some automatic. This system is divided into two subcategories: the sympathetic nervous system (SNS) and PNS. The two generally work in opposition to one another. The SNS is primarily concerned with the expenditure of energy and is considered the “fight-or-flight system.” The PNS, often called the “feed and breed” system, builds and replenishes that energy by allowing the body to “rest and digest.” When danger is encountered, the SNS kicks into high gear and alerts all systems to battle; this is known as a “sympathetic surge” which uses a great deal of the body’s energy reserves. As many as 30 hormones—the primary ones being adrenaline, noradrenaline, and cortisol—are involved, which increase heart rate, respiration rate, skeletal and muscular strength, sharpen vision, and suppress digestion and the immune system, all at the same time. The greater the danger, the greater the surge. Following a work shift at which your firefighter has had several runs, they are at a significant risk of crashing from exhaustion. The SNS shuts down when all energy is expended and is replaced by inputs from the PNS demanding restoration; this is反弹。为此做好准备，让配偶和消防员。这是不可避免的。
不断提高SNS -次sions. although designed to help us survive life-threatening emergencies, as a catabolic process, it breaks down tissue and expends too much energy. Our bodies are not meant to have a continually activated SNS from the fight-or-flight response, but unfortunately, for firefighters, they are exposed to danger triggers every shift for years, even decades, over the span of a career. If the body spends too much time in SNS, it is forced to neglect the PNS, and our health can suffer. When professionals say that too much stress is bad for you, what they really mean is that an activated SNS, without a return to PNS, can result in a type of adrenaline poisoning. A little saves your life, but too much renders you exhausted, unsettled, in cognitive decline, and sleepless. Over time, too much adrenaline compromises the immune and digestive systems, and the body simply cannot shut down long enough to repair itself. This, sadly, is what’s up with Daddy (or Mommy), and why they often can’t stay awake long enough to play on that couch. That’s the bad news.
But here’s the good news: a balance between SNS and PNS can be achieved, even for the highly stressed firefighter. The goal is to get to PNS as quickly as possible and give the body a chance to rest, repair, and replenish itself. The more time we spend in PNS, the faster we bounce back and gain strength. With replenishment, Mommy and Daddy will be able to stay awake and play, on and off that couch. Following are a few tips to help the weary firefighter reach PNS quickly to give their body a chance to revitalize:
恢复睡眠。Sleep is essential for the firefighter, but not just light sleep—restorativesleep. Light sleep stages, including rapid eye movement (REM), where dreams occur, can be similar to wakefulness. It is only during non-REM sleep that the balance shifts from SNS to PNS dominance, which is the time of deepest recovery. Make sure your firefighter gets deep sleep as frequently as possible. Darkness, quiet or white/pink noise, cool temperatures, and melatonin are great sleep aids.
Massage.A massage may not just be a luxury but arequirement对于高度压力。越来越多的研究是这样的。存在的原因是，按摩已经显示出快速有效地恢复SNS和PNS之间的平衡。即使通过激活PNS强调，按摩也可以帮助身体放松。平衡的SNS和PNS使身体更强壮，更平静，能够对抗感染。一些保险计划甚至涵盖按摩，因为它被证明是对健康有益的。检查您是否存在。
祷告/冥想/阅读。Quiet, mindful activities slow the breathing rate, which calms the body and helps it reach PNS more quickly. Slower breathing lowers heart rates and blood pressure and tells the body, “We’re safe now, so relax.”
Breathing rates.Breathing straddles both the automatic and controlled nervous system (as does blinking.) A deliberately slowed breathing rate is a hallmark of PNS; it calms the body down even when highly stressed. To activate PNS, inhale for a count of 2; hold for a count of 5, then exhale for a count of 7. Repeat as needed till you feel relaxed.
拉伸/瑜伽。拉伸减少乳酸，在紧张的肌肉中有助于身体放松。
营养。消耗较少的兴奋剂，如咖啡因和糖促进PNS。抗抑制蛋白质和营养丰富的食物，如蔬菜和水果。
锻炼。通过激活SNS，这似乎与达到PNS相反，但通过帮助身体燃烧肾上腺素和其他胁迫激素，可以恰当地确实可以抵达肾上腺素和其他胁迫激素。
尽一切努力，消防员，发现能量与休息之间的平衡，以便您可以快速反弹，甚至耐受未来的压力。这将有助于您保持最佳工作，更重要的是，在家里。拥有与那些小人一起玩的能量就像它一样好。
如果you’re interested in my book, Challenges of the Firefighter Marriage, check it outHERE
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