Being part of a first responder family is something truly special. The experience can be filled with pride, purpose, and strength. When a member of your family chooses to serve the community, your whole family takes on the duty. Whether it’s celebrating promotions and milestones, showing up proudly at community events, or adjusting to unpredictable schedules and shift changes, your resilience as a family matters deeply. Even in the quiet moments of worry when they head out the door, your strength does not go unnoticed. We see you.
We also know that behind the pride and purpose, there can be challenges: long hours, missed holidays, emotional fatigue, and the invisible toll that stress can take on the entire household. As families of first responders ourselves, we get it. That’s why UCF RESTORES, which includes the 2nd Alarm Project at UCF RESTORES, has developed resources specifically for first responder families. Click on the links below to find resources developed specifically for children and teens.
Rainy Day Plans Toolkit
Missing a child’s special event due to a work obligation is difficult for any caregiver – but it can be especially challenging for first responders, where schedules are often unpredictable. Despite these professional responsibilities, family life continues and special events don’t pause to accommodate the job. When special events are known in advance, personal time off (PTO) might be an option. However, when major holidays occur, some first responders will need to work in order to keep our communities safe. Additionally, last minute mandatory overtime or catastrophic events such as hurricanes can change even the most carefully planned events. Of course, there will be disappointment – but a rainy day plan may go a long way to help everyone feel better.
The Rainy Day Plan is Plan B when Plan A cannot occur. For example, a family beach day may get rained out so what is the back-up plan (a movie, an escape room)? The idea is that the family can still have fun even if the original event did not occur.
When the work of a first responder conflicts with a family event, the rainy day plan is an agreement that even if the first responder cannot attend the actual event, there will be a later opportunity for a special activity. Below are examples of Rainy Day Plans to help you get started on your own.
Below are links to downloadable templates to several different Rainy Day Plans, feel free to print them or complete them on a tablet, smart phone, or computer.
For more information check out Dr. Ellen Kirschman’s tips for missed events.
Tactical Breathing for Self-Management
Deep breathing is a tool that can be used anywhere and anytime. Children and teens, as well as adults, can benefit from a breathing strategy that slows heart rate and reduces anxiety. For children and adolescents, box breathing is the easiest to learn and remember. It works for adults too! We have included a link with a demonstration.
- Tactical Breathing (Box Breathing)
- Remember 4-4-4-4 – Breathe in for 4 seconds, hold for 4 seconds breathe out for 4 seconds, hold for 4 seconds, repeat
Relaxation Training for Children
Because their brains are still developing, younger children sometimes do not understand concepts such as tactile breathing or muscle groups. Younger children need more concrete words and objects in order to understand. At this link below, you will find a relaxation recording that has been used successfully with children as young as three years old. The recording will guide the child through tensing and relaxing various muscle groups with the use of fun imagery. We often find that parents enjoy using the recording along with their children. Using the recording once per day will help reduce anxiety.
Relaxation RecordingBooks for Children and Teens
Educational Coloring Book. Children often find it easier to talk when they are engaged in an activity such as coloring. You can download our coloring book, Our First Responder Family Coloring Book, which introduces them to the variety of professionals that are considered part of the first responder profession.
Stress Management Just for Teens. Teenagers can learn more strategies to manage stress and anxiety with the Mindfulness Workbook for Teens: Exercises and Tools to Handle Stress, Find Focus, and Thrive by Linette Bixby (available on Amazon). This book will help them learn to apply stress management techniques to school, sports, social, and interpersonal situations. We have a limited number of copies of this book at UCF RESTORES. If you are interested in a copy, please contact us through the contact form on our webpage.
Other Educational Books for Children
For Trauma-Related Issues
A Terrible Thing Happened by Margaret M. Holmes
Once I was Very Very Scared by Chandra Ghosh Ippen
For Posttraumatic Stress Disorder in Caregivers
Why is Dad so Mad? By Seth Kastle
For Teaching about Anxiety
Jonathan James and the What If Monster by Michelle Nelson-Schmidt