First responders dedicate their lives to serving others, often at great personal and emotional cost. As retirement looms, many face one of life’s top stressors—the end of their career, which can feel akin to a personal loss. This article aims to provide actionable steps to help first responders navigate the complex transition from active duty to a healthy, fulfilling retirement.
Retirement: Your Next Chapter
Retirement is an inevitable milestone that can be as daunting as it is exciting for firefighters. The transition from a high-stakes, purpose-driven career to a life of leisure can be the fulfillment of a lifelong dream, but it can also feel like a significant loss. The reality is that your department or agency will continue to function without you, often filling your position before you even leave. It’s crucial to be mentally, physically, logistically, socially, and financially prepared for this major life change. By adopting a retirement planning mindset early in your career, you can take control of this transition’s emotional and financial complexities, feeling proactive and prepared.
Beyond the Adrenaline
Transitioning from a high-energy, high-stress career to a slower pace of life can be challenging, especially for firefighters who are used to the constant activity of firehouse life and adrenaline rush of calls and fireground tactics. The sudden shift can be jarring to some. First Responder Therapist Bonnie Rumilly, LCSW, EMT, explained, “Don’t underestimate the effects of having lived with the dispatch and radio chatter 24/7. The constant noise can keep people active and engaged. Many people don’t know how to be alone or in a quiet state. When all the noise stops, the silence can be deafening, forcing them to confront their thoughts.”
Addressing the physiological aspects of this transition is essential. Your body has become accustomed to regular spikes in cortisol, adrenaline and dopamine, chemicals associated with stress and reward. To replace these natural highs in a healthy manner, consider incorporating regular physical exercise into your routine. Activities like running, cycling, or even brisk walking can help maintain those endorphin levels. Additionally, finding new sources of dopamine, such as learning a new skill, playing musical instruments, or engaging in creative arts, can provide that immediate sense of gratification and purpose.
Grieving Process
Preparing mentally and emotionally for this transition is crucial to ensure a fulfilling and balanced retirement. Retired Seattle Fire Captain Mike Gagliano said, “Every one of us has a day coming where your active fire service career is going to come to an end. I never gave much thought to an end date or an end time, but whether you think about it or not, it’s coming. On the day I left, as I drove away and saw the firehouse in my rearview mirror, I realized my 33-year career in fire service had concluded. It was one of the most emotional professional moments I’ve ever experienced.”
Rumilly added, “There is a grieving process that people go through when they retire, which no one talks about or prepares you for. Everyone assumes it will be so exciting to do nothing, and that prospect seems thrilling. However, when they are actually doing nothing, it can really affect retirees, leading them to grieve the loss. They lose the feeling of being part of the tribe.”
Financial Planning
Financial stability is the cornerstone of a successful retirement. Start by finding a competent financial advisor familiar with the unique challenges of public safety professions. A personalized financial plan should include life insurance, health insurance, cash flow planning, debt management, estate planning, and investments.
Additionally, discuss strategies for handling unexpected early retirements. Understand your healthcare coverage options, worker’s compensation benefits, and how your pension or 401k operates in normal retirement or unforeseen circumstances. Implementing a holistic financial plan early in your career will ensure you’re not scrambling to catch up later. A financial advisor can also guide you on budgeting, saving, and investing if you’re an EMS personnel or volunteer firefighter without a robust retirement package.
Emotional and Social Aspects
Retirement is as much an emotional transition as it is a financial one. The loss of camaraderie, purpose, and identity can be profound. Here are some strategies to ease this transition:
Maintaining Connections
Remember, transitioning to a slower pace of life doesn’t mean severing ties; it’s about finding a balanced approach to stay connected while exploring new avenues. Staying connected with your firehouse community, whether it’s through coffee meetups, mentoring, support groups, or social media, can help combat feelings of isolation and maintain a sense of belonging.
Retired FDNY firefighter Sal Banchitta stays connected with his former colleagues by attending HazMat unit dinners with founding and current members of the company. He added, “I’m a member of the New York City Fire Riders Motorcycle Club, which has kept me socially connected in a significant way.” Sal also started a post-retirement role as a cancer prevention advocate for F.A.C.E.S. (Firefighters Against Cancers and Exposures). “It has allowed me to stay involved with the fire service in a different capacity, reaching people from the job I never engaged with during my active duty.”
Idle Time
It’s essential to assess your ability to handle downtime and set realistic expectations for yourself. When people think of a retiree, they often imagine someone sitting on a boat with a drink in their hand. Instead of envisioning an idyllic life of perpetual relaxation, acknowledge that there will be moments of restlessness and perhaps even boredom. Anticipate these feelings and plan activities to fill the gap left by your previous lifestyle. For example, if you thrived on the adrenaline rush from the job, consider engaging in hobbies or activities that provide a similar sense of excitement and accomplishment. Adventure sports or volunteering in dynamic environments can offer some of the stimulation you crave.
Mental Resilience
“When the mind settles down, and it’s not distracted all day,” Rumilly noted, “there’s an opportunity for some people to start being haunted by calls or betrayal traumas that bothered them. This can lead to issues such as PTSI (Post Traumatic Stress Injury), anxiety, depression, and substance abuse, including self-medication.” It’s crucial to seek help from culturally competent, vetted mental health professionals if you struggle with depression, anxiety, or unresolved trauma. They can provide therapeutic tools such as EMDR to help you process Post Traumatic Stress and distressing emotions and help you stay mentally strong and resilient.
Unresolved Issues
“One significant pattern I notice within the retiree population is that the process of grieving and experiencing the loss of their firehouse social network can often trigger unresolved childhood issues,” observed Rumilly. “This includes unresolved feelings related to loss, abandonment, attachment, and trauma—issues that individuals may have avoided addressing throughout their lives. In retirement, the brain is less occupied with daily distractions, allowing these unresolved issues to surface. The combined grief and loss associated with ending a career can exacerbate these old emotional wounds, bringing them to the forefront.” Resolving lingering unresolved issues can bring peace to those seeking to enjoy a tranquil retirement. Take the time to address them with the help of a qualified mental health clinician, and your future self will thank you.
Impact on Loved Ones
In the demanding world of first responders, shift work, weather events, and long hours often mean missing holidays, weekends, and special occasions with family. Upon retirement, many try to compensate for lost time by reconnecting with loved ones and showing gratitude for their support. However, this transition isn’t always seamless. While some families welcome the increased presence of their retired spouse, others may struggle to adjust to the new dynamics.
“Sometimes,” Rumilly said, “the retiree’s goals are not in alignment with their spouse or significant other because that partner might still be working or have other goals. There’s also a phenomenon where a retiree may be home for the majority of time and expect their spouse to spend the bulk of that time with them. That doesn’t always work for the spouse/significant other. They didn’t envision their firefighter’s retirement this way and might feel stifled, thinking, ‘Wait a minute, I didn’t sign up for this.’”
Be proactive by discussing your retirement plans with your loved ones. See if they are compatible with your expectations. Address any issues arising from spending more time together and seek to maintain a healthy dynamic with your spouse. Find ways to create a balanced and fulfilling social life that allows you and your spouse to enjoy your free time independently and together. Look for clubs or groups that match your interests, consider volunteering at local charities, schools, hospitals, or animal shelters, or take a class at a community college, local library, or recreational center. If you miss the structure of working life, consider part-time employment or consultancy in your field of expertise.
Finding New Purpose
Retirement is not the end; it’s a new beginning filled with opportunities to find meaning and fulfillment. Consider how you can give back to your family, the fire service, and the community. “There’s a common misconception that you can’t make an impact once you stop riding fire trucks,” said Captain Gagliano. “This couldn’t be further from the truth. In fact, your experience as a firefighter gives you a certain gravitas. When you introduce yourself as a retired firefighter, people take notice. This recognition opens up opportunities to continue making a meaningful impact, whether serving your neighborhood or community or pursuing a second career.”
Some retirees take additional training to become certified mental health counselors for emergency service personnel, leveraging their experiences to help others. Others transition into roles such as fire safety consultants or become instructors at fire academies, training the next generation of firefighters with the knowledge and skills they have acquired over their careers.
Life 2.0
“I encourage retirees to start with a deep sense of gratitude for what you’ve accomplished and the ride you’ve been able to go on,” added Captain Gagliano. “Your time on the job was valuable and meaningful. Don’t let external circumstances diminish the fact that you got to ride a fire truck, witness incredible events, and work with remarkable crews. Over your career, you significantly impacted many lives, and that’s something to be proud of.”
Retirement is a complex transition, but early planning, financial savvy, emotional resilience, and strong social connections can make it a rewarding new chapter. Remember, this is your opportunity to choose new activities and paths that bring you joy. You can still impact people now that you have worked in this incredible job. Your experiences and skills still hold immense value. Now is the time to pay forward what you’ve learned and enjoy the fruits of your hard work. By taking these proactive steps, you can ensure a smoother adjustment and find fulfillment in your new chapter of life.
BIO
David Dachinger, a retired Fire Lieutenant and EMT, has dedicated over 21 years to leading emergency services. As a company officer, he often held critical roles such as Shift Commander and Incident Commander. Today, David is the producer and co-host of the Responder Resilience Podcast (ResponderTV.com), which produced a two-part series on first responder retirement. David serves as a peer coach for 22Zero (https://22zero.org/), continuing his commitment to supporting first responders. Website: https://ResponderTV.com
