UNPACK THE BAG
Because you don’t have to carry it alone.
Remember that feeling when you first put on the uniform? The pride, the purpose, the calling to serve? Now fast forward through the years of calls, the late nights, the wins and losses, the moments that changed you. They all go into what I call your duffle bag of memories.
Some memories make the bag lighter—the lives you’ve saved, the difference you’ve made, the moments that remind you why you chose this path. But others… they add weight. The pediatric calls that haunt you. The ones you replay at 3 AM. The calls that make you hug your kids a little tighter.
That’s why Unpack the Bag was created.
Because the weight of service shouldn’t be carried alone.
Need immediate support?
- Suicide and Crisis Lifeline 988
- Fire/EMS Helpline 1-888-731-FIRE (3473)
- Copline 1-800-267-5463
- Veteran’s Crisis Line 988 & press 1 or Text 838255
- Frontline Helpline 1-866-676-7500
Articles on Resiliency for First Responders
The Evolution of Your Responses: Why the Job Feels Different Over Time
Think back to your first few shifts as a first responder. Remember that mixture of adrenaline, focus, and the mental checklist running through your head with every call? You were all about skill, speed, and precision. Each emergency was a technical challenge to master—running protocols, checking boxes, and staying firmly
How Different Personality Types Process Trauma
In the demanding world of emergency services, encountering traumatic events isn’t a matter of if, but when. As a first responder, you’ll witness situations that most people will never experience—scenes of tragedy, loss, and human suffering that can leave lasting impressions on even the most seasoned professionals. What many don’t
The Marriage Journey: Until the Job Do Us Part – Navigating Relationships as a First Responder
When you stood at the altar or before the justice of the peace, the vows you exchanged likely included phrases like “for better or worse” and “in sickness and health.” But they probably didn’t include: “Until this job do us part.” Yet for many first responders—police officers, firefighters, paramedics, emergency
Introverts, Extraverts, and the Energy Paradox: Understanding Different Social Batteries
In the complex landscape of human personality, few distinctions have more impact on our daily interactions than where we fall on the introvert-extravert spectrum. While personality frameworks like DISC, Myers-Briggs, or Enneagram offer nuanced insights into our behaviors and preferences, the fundamental question of how we gain and lose energy
Juggling the Glass Balls of Life: A First Responder’s Guide to Balance
In the high-stakes world of emergency services, first responders become masters of prioritization. Many shifts bring life-or-death decisions that must be made in seconds. But while you may excel at triaging emergencies in the field, first responders often struggle to apply the same wisdom to their personal lives. The 30-Second
The Lion-Retriever Emotional Paradox
Every workplace is a complex ecosystem of personalities, each bringing unique strengths and challenges to the table. But when certain personality types interact, the potential for both conflict and extraordinary collaboration emerges. Perhaps no personality pairing creates more fascinating dynamics than the “Lion-Retriever Emotional Paradox.” Understanding the Core Types Before
The Whiteboard Approach to Conflict Resolution
In our daily interactions—whether at work, home, or in community settings—conflicts are inevitable. But what if there was a simple yet powerful shift in how we approach these tensions? A method that transforms potential arguments into opportunities for growth and connection? Enter the whiteboard technique: a refreshingly effective approach to
Family First: Building Resilience in First Responder Households
Today I listened to an insightful episode of the Responder Resilience podcast featuring Dr. Rachelle Zemlok, a psychologist specializing in first responder family wellness. I found this conversation incredibly valuable and wanted to share the key insights with the Unpack the Bag community. Who is Dr. Rachelle Zemlok? Dr. Zemlok
The Expectation Gap: Why “Can You Help?” Sets Everyone Up for Failure
Have you ever asked for help, only to feel disappointed, frustrated, or even resentful when the assistance provided didn’t match what you actually needed? That simple phrase—”Can you help with the laundry?”—seems straightforward enough on the surface. Yet this innocuous request often initiates a cycle of miscommunication and unmet expectations
Why Fear Shows Up When You’re About to Grow: Breaking Free from Self-Sabotage
As a first responder, you’re no stranger to facing fear. You rush toward danger when others run away. But what about the internal fears that can hold you back professionally and personally? The ones that whisper you’re not good enough or that you’ll fail if you try something new? This
Mental Health Awareness Month
May is Mental Health Awareness month, but I’ve been reflecting on whether posting about it today is enough. The truth is, mental health awareness deserves our attention every single day of our lives—it’s why this group exists in the first place. Unpack the Bag was created with a simple but powerful
Understanding Your Stress Container
Every first responder carries an invisible burden—a stress container that steadily fills with each emergency call, traumatic scene, and daily challenge both on and off duty. This powerful metaphor provides a framework for understanding and managing your mental wellbeing in a demanding profession where stress is inevitable but overwhelm doesn’t