We asked the EMS1 audience, “What advice would you give to someone just starting out?”
In more than 400 responses, EMS1 readers covered everything from lifting techniques to financial planning, wellness and lifestyle balance. Responses repeatedly emphasized protecting physical and mental health, developing clinical expertise and preparing for life beyond the ambulance.
Check out the responses below. Have something to share? Email editor@ems1.com with your career advice.
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Protect your body before injuries start
Many respondents pointed to physical fitness as one of the most important long-term investments a provider can make. Suggestions ranged from regular strength training and cardiovascular exercise, to maintaining a healthy weight and staying mobile.
- “Learn martial arts. Protect yourself in every situation as needed.”
- “Find time to exercise, it will pay you back!”
- “Make physical fitness a priority.”
Additional resources:
- The science behind micro-exercising: Fitness that fits your first responder shift
- Are you fit enough to be a tactical medic? Test yourself with these 8 SWAT fitness exercises
- Functional fitness for the frontlines: Weekly workout plan
Learn proper lifting and movement mechanics
Comments repeatedly referenced back injuries, neck injuries and cumulative wear and tear. Providers urged newer clinicians to learn proper lifting techniques, use available equipment and avoid unnecessary strain.
- “I know it’s not exciting, but learning early on how to prevent injuries will add years to your career and your poor back.”
- “Lift with your legs instead of your back.”
- “Be extra careful with your back.”
Additional resources:
Prioritize sleep, nutrition and recovery
Several respondents emphasized meal prepping, reducing reliance on station food and energy drinks, and treating sleep as a critical component of career longevity.
- “Learn how to meal prep things you can take with you that don’t need reheating and make it a habit to do so. We are never anywhere near a microwave, so don’t expect to ever eat a hot meal … and, if the stars align and you do happen to get one, expect to pay dearly for it.”
- “Protect your sleep as if it were part of the job. Fatigue affects your health, mood and performance. After night shifts, prioritize rest before chores or social obligations whenever possible.”
- “You will thank yourself later for saying no to that breakroom Pop-Tart at 10 p.m., when you have more energy and chiller moods. Take your diet and health seriously.”
Additional resources:
Invest in your mental health early
One of the most common recommendations was finding a trusted mental health professional early in your career rather than waiting until a crisis develops.
- “Find someone to vent to. Don’t keep everything inside of you, it will eventually eat at you, despite how strong you think you are.”
- “A lot of companies have access to an employee assistance program that, due to HIPPA, protects you, too, and is a benefit you already have — USE IT!!!”
- “Proactive emotional support, stress management.”
Additional resources:
- Therapy: Because trying to outrun your problems doesn’t count as cardio
- Mental wellness check-ins: What they are and how they help
- EMDR therapy for first responders
Build healthy coping mechanisms
Providers encouraged developing interests, hobbies and stress-management strategies outside of work. Several warned against relying on alcohol or unhealthy coping behaviors.
- “Rage rooms are fantastic if you like breaking sh**, and are largely a great way to work some things out … but if that doesn’t work for you, find something that will.”
- “I’ve put on a weighted and very heavy backpack when I’ve felt extra raw, gone out deep in the woods, and just screamed until I was horse and couldn’t do it anymore. Just make sure you find a way to vent.”
- “Schedule family time the same way you schedule shifts. Days off can disappear into errands and recovery. Intentionally plan dinners, children’s events, date nights or even a few uninterrupted hours together.”
- “Build healthy stress outlets. Exercise, hobbies, hunting, fishing, woodworking, sports or simply spending time outdoors can help you process stress and maintain your identity outside of EMS.”
Additional resources:
Participate in critical incident support and debriefing
Many respondents advocated normalizing conversations about difficult calls and seeking support after traumatic events.
- “If you notice someone acting off and you’re not exactly close to them that way, please, I BEG of you, tell someone who may be able to better connect with them. We are stronger together than apart, even if it’s one of the old timers that seems to have it all together.”
Additional resources:
- Peer support: The key to combatting occupational stress
- Peer support teams: How to build trust and maximize effectiveness
Start preparing for retirement now
Retirement planning was among the most frequently mentioned topics. Respondents urged providers to contribute to pensions, deferred compensation plans, IRAs and other retirement vehicles as early as possible.
- “Put at least 15% into retirement.”
- “Even if you have a pension, put money away in a separate retirement account young. Don’t wait.”
- “Take $50 a check and put it in a mutual fund, IRA or some sort of retirement fund. When you get a raise, bump it up; never skip it for any reason. You will be thankful in 40 years when you turn around and look back while not having to worry about $$.”
- “Start saving for retirement on day one: some of the best advice that was given to me when I was 23 years old and a brand-new paramedic. Now I’m 55 and so thankful that I listened to that person who told me I needed to start putting 10% away and do that for the rest of my life.”
Additional resources:
- 7 ways to plan for EMS retirement as a rookie
- 6 threats to a rewarding retirement after a career in EMS
Develop your ‘plan B’ in case EMS doesn’t work out
Many respondents recommended building skills and credentials that create opportunities outside of EMS. Suggestions included earning degrees, learning trades, exploring teaching opportunities and developing leadership skills.
- “Thirty-five years in EMS here. I just retired with a pension, 457, and a Masters. I now teach. Get that degree. Without my degree, I would not have the job I have now.”
- “Have an exit strategy so you can leave on your terms, if you want to.”
- “Gain higher education by using company tuition reimbursement if it’s available.”
- “Have a backup plan if EMS doesn’t work out or actively work towards one. You never know when you’ll get that one call or series of calls that will push you over the edge — by either physically or mentally destroying you.”
- “Create a Plan B, even if you never use it, in case the things that you hope never happen, do.”
- “EMS is a job, not a life. Have one outside of work and learn a skill other than EMS.”
Additional resources:
Focus on becoming a stronger clinician
Clinical competence emerged as another major theme. Providers consistently emphasized strong patient assessment and differential diagnosis skills over memorizing protocols.
- “Learn to put the straps and buckles on the patient.”
- “Learn medicine — the why behind it, how it works — because there’s a difference between memorizing dosages and actually learning what a medication binds to, what exactly you’re treating, and how it helps your patient.”
- “Hone your skills, practice, practice, practice. Read your protocol book at least once a month.”
- “I cannot stress this enough — master your assessment skills and differential diagnosis. THIS INCLUDES ONGOING ASSESSMENTS. Don’t just load ’em and start your chart. Patient condition can change without notice.”
Seek experience in busy systems
Some respondents recommended working in high-volume environments early in your career to accelerate learning and build confidence.
- “Work a busy system so you know what a hard day’s work in EMS is like.”
- “Incident command and cross training, not just within the department, but among the community: fire, LEO, hospital, emergency management, construction and development/planning.”
Additional resources:
