Goal Setting Together
Topics: Couples
Goal setting can provide an opportunity to understand priorities and make plans. A plan makes both partners accountable for the outcome. This can be particularly important for PSP couples who have busy schedules and may lose sight of things they hope to achieve. They may want to change habits (e.g., develop a healthier diet), address relationship challenges (e.g., increase couple time), or have long-term plans (e.g., save for retirement). It can be helpful to start with smaller goals (e.g., eating a vegetable with each meal this week) before you take on bigger goals that may require significant change.
Things to consider…
- Clarifying what your shared goals are (big and small).
- Deciding what goals are realistic and negotiating priorities.
- Writing down goals.
- Determining the steps you will need to take to achieve goals.
- Understanding how you will measure progress and success.
Skill building:
References for this page (click to expand)
Disabled and Here (photo by Chona Kasinger) https://affecttheverb.com/disabledandhere/ (CC by 4.)
Weber, T., McKeever, J. E., & McDaniel, S. H. (1985). A beginner’s guide to the problem-oriented first family interview. Family Process, 24, 357–364. https://doi.org/10.1111/j.1545-5300.1985.00357.x
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Managing Conflict
Topics: Couples
Skill building:
- Exploring Conflict Resolution Styles
- Conflict Considerations and Planning Ahead
- Reflecting on Repair Attempts
Disagreement and conflict are normal parts of an intimate relationship and learning to resolve conflict in respectful and constructive ways is important for maintaining a healthy relationship. Effective communication is key to managing conflict and allows couples to stay focused on resolving the issue at hand.
NOTE:
If conflict resolution is a significant challenge in your relationship or if conflict escalation is a concern, please contact an appropriate support service. The Government of Canada provides a list of resources related to family violence and crisis services at the following link.
https://www.canada.ca/en/public-health/services/health-promotion/stop-family-violence/services.html
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Sometimes conflict can become negative and unproductive. Even happy couples will experience conflict where they say things they don’t mean, yell at one another, or shut down. Together, it is essential to figure out ways to effectively “repair” when needed, which means getting things back on track if a conflict is heading in a negative direction.
Using repair strategies that attempt to increase emotional closeness tend to be most helpful, which can include the following: 1,2
- vulnerability and self-disclosure (e.g., “I feel…”)
- agreeing (e.g., “I agree that …”, “What you’re saying makes sense to me”)
- taking responsibility (e.g., “My part in this is…”)
- reassurance (e.g., “We’ll figure this out”, “I love you”)
- shared humour (e.g., an inside joke you both find funny)
- affection (e.g., “I appreciate/admire that you…”)
- apologizing (“I’m sorry”, “Let me say that in a gentler way”)
- interrupting an escalation (“Let’s start again”, “I need a minute”)
A foundation of friendship and respect is key. Taking the time to build and maintain a close, loving relationship helps with effectively managing conflict when it arises.
Exploring conflict resolution styles
There are different ways to understand and define conflict resolution styles. Kurdek3 outlined four conflict resolution styles that individuals use when managing disagreement within their relationship. Click on the 
icons below to view examples of each conflict style:
Consider these four conflict resolution styles outlined above and discuss the following:
- Do you both identify with one (or more) of these styles? If so, which one(s)? If not, how would you describe your conflict resolution styles?
- How do your conflict resolution styles impact your ability to solve a problem? How do they impact your relationship?
- Are there times when you shift between conflict resolution styles? Are there times when you use different approaches?
The next skill building exercise focuses on making a plan to work toward more productive conflict resolution. Keep in mind your individual conflict resolution style(s) when doing the exercise.
Conflict Considerations and planning ahead
References for this page (click to expand)
Benson, K. (2022). Repair is the secret weapon of emotionally connected couples. The Gottman Institute. https://www.gottman.com/blog/repair-secret-weapon-emotionally-connected-couples/
1Gottman, J. M. (2015). The seven principles for making marriage work. Harmony.
2Gottman, J. M., Driver, J., & Tabares, A. (2015). Repair during marital conflict in newlyweds: How couples move from attack–defend to collaboration. Journal of Family Psychotherapy, 26(2), 85-108. https://doi.org/10.1080/08975353.2015.1038962
3Kurdek‚ L. A. (1994). Conflict resolution styles in gay‚ lesbian‚ heterosexual nonparent‚ and heterosexual parent couples. Journal of Marriage and Family‚ 56(3)‚ 705-722. https://doi.org/10.2307/352880
Kurdek, L. A. (1995). Predicting change in marital satisfaction from husbands’ and wives’ conflict resolution styles. Journal of Marriage and Family, 57(1), 153-164. https://doi.org/10.2307/353824
The Gottman Institute. (2022). Homework assignment: Repair attempts. https://www.gottman.com/blog/weekend-homework-assignment-repair-attempts-2/
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Couple Time
Topics: Couples
Sometimes it can be tough to maintain couple time with busy schedules and the demands of work and household responsibilities. Prioritizing time together is important for maintaining a positive relationship and quality of life. Although life is busy, both time to yourself and as a couple is important. Research with PSP families has found that maintaining couple time can be difficult due to shiftwork,1,2 but maintaining weekly time to be together as a couple strengthens relationships.3
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Focusing on the quality of time spent together can be helpful. One way to do this is to pay full attention to each other during couple time. Try having your together time in a quiet and/or comfortable environment with limited distractions. You might want to dim the lights and share special food or drinks that you both enjoy. Limiting distractions can enhance intimacy. Be mindful to stay in the present moment and focus on each other. Minimize cell phone use/texting during this time. Constant texting can take focus away from your partner and have a negative impact on intimacy and your romantic relationship.
Intentionally creating positive interactions with each other is another way to enhance time spent together. This can include giving compliments, accommodating each other’s wishes, being cheerful, and/or using humour.
Skill building:
Creating Small moments together
Take a moment to each write down 5 small things that you enjoy doing with your partner (either on a scrap of paper or take turns using the fillable form below). Don’t show your partner your list quite yet! Your list can include any activity that brings feelings of joy, intimacy, connection, or appreciation. Consider the day-to-day moments that are meaningful to you as a couple. They can be sharing a hug or kiss every day before work or bedtime, having a cup of coffee together, sharing a special meal or drink, going for a walk, talking about your day, etc.
After you have both completed your lists, exchange them. Review your partner’s list and choose one thing that you each would like to commit to doing for one week.
After one week of doing these activities, reflect on the following together:
- What was it like prioritizing these moments together over the past week?
- What did you learn?
- How did you feel during those moments together?
- Were there any barriers to making these moments happen?
- Going forward, how can you continue with these moments together?
Over time, these small moments can become habits that strengthen relationships. Continue to check in with each other at the end of each week to ensure that you prioritize this time together, talk about how things are going, and adjust as needed. Creating small moments doesn’t take much time but it does take effort to develop new habits. It is important for both partners to commit to “small moments” to reap the benefits.
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References for this page (click to expand)
1Roth, S.G., & Moore, C. D. (2009). Work-family fit: The impact of emergency medical services work on the family system. Prehospital Emergency Care, 13(4), 462-468. https://doi.org/10.1080/10903120903144791
2Bochantin, J. E. (2016). “Morning fog, spider webs, and escaping from Alcatraz”: Examining metaphors used by public safety employees and their families to help understand the relationship between work and family. Communication Monographs, 83(2), 214-238. https://doi.org/10.1080/03637751.2015.1073853
3Gottman, J. M., & Silver, N. (2015). The seven principles for making marriage work. Harmony.
Halpern, D., & Katz, J. E. (2017). Texting’s consequences for romantic relationships: A cross-lagged analysis highlights its risks. Computers in Human Behavior, 71, 386–394. https://doi.org/10.1016/j.chb.2017.01.051
Linnet, J. T. (2011). Money can’t buy me hygge: Danish middle-class consumption, egalitarianism, and the sanctity of inner space. Social Analysis, 55(2), 21–44. https://doi.org/10.3167/sa.2011.550202
The Gottman Institute. (2022). How to turn your relationship goals into habits. The Gottman Institute. https://www.gottman.com/podcast/
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Communicating Feelings
Topics: Couples
It is important that partners find ways to express their feelings to each other. This can be more challenging for some than others. The ability to recognize emotions and put words to them is important. Openly expressing feelings is vital for a healthy relationship.
Things to consider…
- Listening, showing empathy, and actively trying to understand each other’s feelings.
- Taking responsibility for your own feelings by saying “I feel” or “I’m feeling” instead of “you make me feel”, which puts the responsibility on the other person.
- If emotions are connected to someone else’s behaviour, referring to what was specifically said or done (instead of making it personal). For example,
- If your partner leaves a mess in the kitchen after you have cleaned it, instead of saying, “you’re so inconsiderate!” try saying,
“I feel frustrated (feeling) when you leave dirty dishes out (behaviour), because I think you don’t respect the work I just did (interpretation).”
- If your partner leaves a mess in the kitchen after you have cleaned it, instead of saying, “you’re so inconsiderate!” try saying,
Labelling emotions
Being aware of our feelings is an important first step in communicating how we feel. Labelling emotions may seem straightforward but can be challenging at times. Finding the right words can help us better understand our emotional experience and help communicate with others.
Sometimes feelings can be complex, and the feeling we immediately identify with and express may be made up of other underlying feelings (e.g., expressing anger when we are scared, hurt, or jealous). Also, we can experience more than one feeling at the same time.
The Feeling Wheel is a tool that can be used to describe feelings in a more detailed and accurate way. It includes six core emotions in the center of the wheel. More detailed emotions related to the core emotions are listed in the middle and outer circles. It does not include all possible feelings, so feel free to make note of any additional feeling words you may want to use.
Give it a try:
- Right now, or the next time you’re together as a couple, take a moment to practice focusing your attention on how you are feeling and label the emotion(s).
- Use The Feeling Wheel to help pinpoint the word that best fits how you are feeling.
- Do this exercise several times over the next few days. Print a copy of The Feeling Wheel or save the image on your phone, so that you will have it handy.
Was labelling your emotions easier or more difficult than you first expected? What did you both learn by practicing the skills of recognizing and labelling emotions?
G. Willcox. The Feeling Wheel. Used with permission from The Gottman Institute.
sharing and listening exercise
Both sharing feelings and “just listening” can be surprisingly difficult. To practice both sets of skills, try the following: 
- Set aside a designated amount of time together each week (e.g., 30-60 minutes) to listen to one another.
- For half the time:
- One person shares how they have been feeling throughout the week (remember to focus on your feelings about what’s been happening).
- The other person listens without offering advice or opinions (remember to use active listening skills)
- At the halfway mark, switch roles.
- After the allotted time, discuss the following:
- How did each of you experience being the speaker? Was it easy or challenging to focus on feelings when sharing?
- How did each of you find being the listener? Was it easy or challenging to actively listen without interrupting?
- What was it like to have each other’s undivided attention when sharing feelings?
Exercise adapted from: “Dealing with Feelings” chapter in The Anxiety and Phobia Workbook [7th ed.], by Edmund Bourne, Ph.D.
References for this page (click to expand)
Bourne, E. J. (2020). The anxiety and phobia workbook (7th ed). New Harbinger Publications.
Wilcox, G. (2020). The Feeling Wheel. Positive Psychology Practitioner’s Toolkit. https://www.gnyha.org/wp-content/uploads/2020/05/The-Feeling-Wheel-Positive-Psycology-Program.pdf
Willcox, G. (1982). The feeling wheel: A tool for expanding awareness of emotions and increasing spontaneity and intimacy. Transactional Analysis Journal, 12(4), 274-276. https://doi.org/10.1177/036215378201200411
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Managing Worries About Risk
Topics: Couples
Everybody worries at times. PSP family members may worry about the risks and dangers associated with PSP work. This is understandable. Worries can be helpful, as they can urge preparation and planning for challenging events. However, worries become a problem when they happen a lot, make it hard to focus on other things, and feel like they “spiral” out of control.
Families may find that seeing or hearing certain things increases their worries. This could include hearing about traumatic events on the news, social media, movies or TV, or through conversations. Identifying what increases worries and focusing on not adding “fuel” to these worries can be helpful. It can also be useful to talk as a family about these concerns. Family talks are a chance for PSP family members to share accurate and reliable information about the job. Having these important talks not only reduces worries but also strengthens mutual support for families.
Things to consider…
- Paying attention to what increases worries. These are often issues related to the risks associated with PSP work.
- Discussing together what increases worries or family tension.
- Cutting back on (or cutting out) media that increases worries (e.g., turning off the news, putting phones away).
- Practicing what you can say or not participating in conversations that increase worry (e.g., “I actually don’t want to hear about this.”)
Skill building:
References for this page (click to expand)
Sharp, M.-L., Solomon, N., Harrison, V., Gribble, R., Cramm, H., Pike, G., & Fear, N. T. (2022). The mental health and wellbeing of spouses, partners and children of emergency responders: A systematic review. Plos One, 17(6), e0269659. https://doi.org/10.1371/journal.pone.0269659
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Understanding Resentment
Topics: Couples, Family, Mental Health
Resentment
We can understand resentment as a mixture of feelings of frustration, anger, envy, and sadness. This emotion can surface when we feel things are unfair or unjust, or if we fail to set boundaries, or we feel let down. It is usually not a single event but multiple events that build up over time. Resentment can make us feel ill about something that we think is wrong. Resentment can be an individual or shared experience. It is a complex emotion that can be shaped by and shape other negative feelings like loneliness, fear, grief, etc.
PSP family members might feel resentment toward the PSP’s job requirements such as shiftwork or unscheduled overtime. PSP’s work is usually less flexible than typical jobs. Rotating and unpredictable shifts have to be accommodated. There could be resentment over the camaraderie/companionship the PSP has with coworkers. PSP family members have reported feeling resentment when the PSP job is prioritized and seems to be more important than family.
Resentment could result in:
- a lack of physical and emotional support
- emotional unavailability
- reduced communication
- lack of understanding
Sources of SSO resentment
Click to expand
- SSOs may give up their careers or reduce hours to manage the home because the PSP’s work schedule and time at home is so unpredictable. The PSP career may be given priority over the SSO career.
- Household tasks including childcare and eldercare may primarily be the responsibility of SSOs.
- SSOs may be left to shift plans and schedules and pick up the slack when there is a unexpected schedule change (e.g., overtime or call-ins).
- Explaining a sudden absence of the PSP family member to friends and family and dealing with disappointment can be difficult.
- Work and home transitions can be challenging. SSOs may try to keep children quiet and allow PSP time to recover from a shift when they are experiencing stress and fatigue themselves.
- SSOs may feel that the sacrifices they make and the responsibilities they take on are expected and taken for granted. It can be frustrating if their contributions are not valued or recognized.
Continuously shifting schedules, plans, and routines
PSP families have identified the many ways that the unpredictability of PSP work interferes with family life.
Over the years these experiences become ‘normal’ parts of daily life for PSP families. SSOs and other family members are expected to adapt. But, over time, with many changes and disruptions, SSOs can feel that they are taken for granted and ‘the job’ is more important.
Many PSP families understand, and many accept the risks and requirements of the job. However, the constant nature of the disruptions can pile up and become more than families can manage. The seemingly endless demands and the lack of recognition for the role of family members can be frustrating. Families feel resentment toward ‘the job’ which is central to tensions and conflicts that arise.
References for this page (click to expand)
Alrutz, A. S., Buetow, S., Cameron, L. D., & Huggard, P. K. (2020). What happens at work comes home. Healthcare (Basel), 8(3), 350. https://doi.org/10.3390/healthcare8030350
Black, A. (2004). The treatment of psychological problems experienced by the children of police officers in Northern Ireland. Child care in practice : Northern Ireland journal of multi-disciplinary child care practice, 10(2), 99-106. https://doi.org/10.1080/13575270410001693330
Carrington, J. L. (2006). Elements of and strategies for maintaining a police marriage: The lived perspectives of Royal Canadian Mounted Police officers and their spouses. ProQuest Dissertations Publishing.
Cigrang, J. A. et al. (2016). The Marriage Checkup: Adapting and Implementing a Brief Relationship Intervention for Military Couples. Cognitive and Behavioral Practice, 23, 561-570.
Cowlishaw, S., Evans, L., & McLennan, J. (2008). Families of rural volunteer firefighters. Rural Society, 18(1), 17-25. https://doi.org/10.5172/rsj.351.18.1.17
Ewles, G. (2019). Enhancing organizational support for emergency first responders and their families: Examining the role of personal support networks after the experience of work-related trauma. PhD Thesis. University of Guelph.
Merolla, A. J. (2010). Relational maintenance during military deployment: Perspectives of wives of deployed US soldiers. Journal of Applied Communication Research, 38(1), 4–26. https://doi.org/10.1080/00909880903483557
Miller, L. (2007). Police families: Stresses, syndromes, and solutions. The American Journal of Family Therapy, 35(1), 21-40. https://doi.org/10.1080/01926180600698541
Regehr, C. (2005). Bringing the trauma home: Spouses of paramedics. Journal of Loss & Trauma, 10(2), 97-114. https://doi.org/10.1080/15325020590908812
Regehr, C., Dimitropoulos, G., Bright, E., George, S., & Henderson, J. (2005). Behind the brotherhood: Rewards and challenges for wives of firefighters. Family Relations, 54(3), 423-435. https://doi.org/10.1111/j.1741-3729.2005.00328.x
Roberts, N. A., & Levenson, R. W. (2001). The Remains of the Workday: Impact of Job Stress and Exhaustion on Marital Interaction in Police Couples. Journal of marriage and family, 63(4), 1052-1067. https://doi.org/10.1111/j.1741-3737.2001.01052.x
Watkins, S. L., Shannon, M. A., Hurtado, D. A., Shea, S. A., & Bowles, N. P. (2021). Interactions between home, work, and sleep among firefighters. American Journal of Industrial Medicine, 64(2), 137-148. https://doi.org/10.1002/ajim.23194
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Grappling with Sleep Disruptions
Topics: Couples, Family, Mental Health
Unpredictability: Sleep disruptions
Sleep can be disrupted for PSP families for a number of reasons. When PSP are at work, family members may have a hard time falling or staying asleep due to worry. The timing when PSP leave and return home can be out of sync with family members, interfering with their sleep and sleep routines. When PSP need to sleep in the day, family members change their activities to maintain quiet.
Both the shift work and the unpredictability of PSP work can interfere with sleep. In some PSP sectors, such as volunteer firefighting, there may be an expectation for a PSP to be on call often, leading to the possibility of call-ins at any time. This disrupts both their sleep and the sleep of their spouse/significant other (SSOs) and family members.
Unexpected call-ins and overtime can also lead to inconsistent schedules for children. Wake up, bedtimes, and nap times might get rearranged due to the unpredictability of PSP work.
Why is it so hard to sleep when the PSP is at work?
PSP’s daytime sleep is out of sync with family life
- Family members feel like they have to be especially quiet.
- Routines and extracurriculars for family members can be disrupted.
- Weekends and holidays when the whole family tends to be home are particularly challenging.
- Babies and young children who may cry create noise that interferes with the PSP’s sleep.
- Pets who play and need to go outside may also be at odds with the need for daytime sleep.
- All these issues were magnified during COVID-19 when family members stayed home to work or attend virtual school.
- PSP sleeping in the day throws off everyday family routines such as mealtimes.
- When PSP sleep during the day, their bedtime is often out of sync with the family that night.
References for this page (click to expand)
Ananat, E. O. & Gassman-Pines, A. (2021). Work schedule unpredictability: daily occurrence and effect on working parents’ well-being. Journal of Marriage and Family, 83(1):10-26. https://doi.org/10.1111/jomf.12696
Bochantin, J. E. (2010). Sensemaking in a high-risk lifestyle: The relationship between work and family for public safety families. PhD Thesis. ProQuest Dissertations Publishing.
Cowlishaw, S., Evans, L., & McLennan, J. (2010). Work-family conflict and crossover in volunteer emergency service workers. Work & Stress, 24(4), 342–358. https://doi.org/10.1080/02678373.2010.532947
Cox, M., Norris, D., Cramm, H., Richmond, R., & Anderson, G. S. (2022). Public safety personnel family resilience: A narrative review. International Journal of Environmental Research and Public Health, 19(9), 5224. https://doi.org/10.3390/ijerph19095224
Friese, K. M. (2020). Cuffed together: A study on how law enforcement work impacts the officer’s spouse. International Journal of Police Science & Management, 22(4), 407-418. https://doi.org/10.1177/1461355720962527
Hill, R., Sundin, E., & Winder, B. (2020). Work–family enrichment of firefighters: “satellite family members”, risk, trauma and family functioning. International Journal of Emergency Services, 9(3), 395-407. https://doi.org/10.1108/IJES-08-2019-0046
Landers, A. L., Dimitropoulos, G., Mendenhall, T. J., Kennedy, A., & Zemanek, L. (2020). Backing the blue: Trauma in law enforcement spouses and couples. Family Relations, 69(2), 308-319. https://doi.org/10.1111/fare.12393
Regehr, C., Dimitropoulos, G., Bright, E., George, S., & Henderson, J. (2005). Behind the brotherhood: Rewards and challenges for wives of firefighters. Family Relations, 54(3), 423-435. https://doi.org/10.1111/j.1741-3729.2005.00328.x
Tuttle, B. M., Giano, Z., & Merten, M. J. (2018). Stress spillover in policing and negative relationship functioning for law enforcement marriages. The Family Journal (Alexandria, Va.), 26(2), 246-252. https://doi.org/10.1177/1066480718775739
Watkins, S. L., Shannon, M. A., Hurtado, D. A., Shea, S. A., & Bowles, N. P. (2021). Interactions between home, work, and sleep among firefighters. American Journal of Industrial Medicine, 64(2), 137-148. https://doi.org/10.1002/ajim.23194
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Thinking about Public Opinion
Topics: Couples, Family, Mental Health
Public perceptions
Public perceptions are the stories about PSP and PSP sectors that are commonly believed by the general public. These stories can quickly shift and change which can be frustrating for both PSP and their families. Movies and TV often portray PSP work as either glamorous or corrupt which can lead to misinformation about ‘the job’. Media and social media can also shift public perceptions in the way that they report stories involving PSP. Stereotypes create further misconceptions. Because of these factors, PSP families never know what to expect from the public.
PSP family members may also feel that they are being held to an impossible standard. For example, children may feel pressure to be ‘extra good’ because their parent is a police officer. These feelings might be stronger in rural communities, where community members are more likely to know each other.
Negative public perceptions can be very frustrating for PSP and for their families who sacrifice holidays, weekends, time, and personal safety to protect the community. It can be hurtful to know what a PSP family member does every day, and then hear negative things said about them. In some cases, negative public perceptions has lead to threats and safety concerns for PSP families.
Overall, because public perceptions can change so quickly, the importance of public perceptions – positive, negative, or absent – is felt by PSP families and can impact relationships and the wellbeing of individual family members.
Negative public perceptions
Impacts of public disdain on PSP families
Disdain is a feeling of dislike. It is often demonstrated through disrespect or contempt. PSP who are in positions of authority, such as police and corrections officers, are often targeted in this way. Current events, world news, and social trends can influence these negative perceptions.
Negative public perceptions can have a direct impact on PSP job satisfaction and the overall wellbeing of families.
- For example, law enforcement officers are among the sectors treated with the most disdain. They can experience verbal abuse, anger, threats, etc., which can create stress for them and their families.
Mental health
Negative feedback from members of the public can challenge a PSP’s commitment and pride in their work. It can affect self-confidence and behaviours both at work and at home. This can lead to tension, uncertainty, and boundary confusion, experienced by PSP families. Families struggle with the negative feedback too. Negative public opinions can challenge beliefs and family values that are often related to the PSP role. PSP families may feel isolated from the rest of the community. A feeling of ‘us and them’ could develop resulting in a lack of social support.
Children
Police children report receiving unfair comments and criticism about a PSP parent’s work. As children age, they sometimes grapple with negative comments from peers and social media. They might question the pride they once felt which can lead to ambivalence – they still believe in the importance of public safety but may resent the PSP or the ‘job’ because of the way they are treated.
Positive public perceptions
Impacts of gratitude on PSP families
Gratitude – When members of the public express gratitude to PSP and/or their families, they are showing their appreciation. This gratitude is welcomed by some PSP families who feel that it validates the importance of the PSP role. When gratitude is extended to other family members, the public is also acknowledging the contribution of PSP families.
Pride
Certain PSP sectors are shown to experience more gratitude than others. Firefighters are often publicly recognized for their bravery and service. Paramedics and similar emergency medical service careers are also often viewed positively by the public. PSP family members might also receive direct forms of praise from the public for the work their PSP member does (e.g., “thank you for the work your mother/father does”).
Validation
Positive public perceptions can be experienced as validation by PSP family members. If the public appreciates what the PSP does, then it can make all of the commitment and sacrifices feel worthwhile. Sometimes, however, gratitude is shown only to the PSP, and the roles of SSOs and other family members are not considered. When families are not recognized, they may feel that their contribution is not well understood.
Civic mindedness
PSP families who are viewed positively by the public may develop civic mindedness. They may be actively involved in their communities and feel a sense of pride in being recognized as a PSP family. This might, however, also increase pressure for PSP family members to live up to public expectations. Because the community shows appreciation, PSP families may feel obligated to do more. This can increase demands on their time.
Belonging
PSP families benefit when communities value the important work that they do. Families sometimes feel out of sync with others due to work demands and public recognition is important. When PSP families are acknowledged, there is a positive sense of identity and belonging.
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References for this page (click to expand)
Bochantin, J. E. (2010). Sensemaking in a high-risk lifestyle: The relationship between work and family for public safety families. PhD Thesis. ProQuest Dissertations Publishing.
Carrico, C. P. (2012). A look inside firefighter families: A qualitative study. ProQuest Dissertations Publishing.
Carrington, J. L. (2006). Elements of and strategies for maintaining a police marriage: The lived perspectives of Royal Canadian Mounted Police officers and their spouses. ProQuest Dissertations Publishing.
Duarte, C. S., Eisenberg, R., Musa, G. J., Addolorato, A., Shen, S., & Hoven, C. W. (2017). Children’s knowledge about parental exposure to trauma. Journal of Child & Adolescent Trauma, 12(1), 31-35. https://doi.org/10.1007/s40653-017-0159-7
Freeman, R. M. (2001). Here there be monsters: Public perception of corrections. Corrections Today, 63(3), 108-111.
Helfers, R. C., Reynolds, P. D., & Scott, D. M. (2021). Being a blue blood: A phenomenological study on the lived experiences of police officers’ children. Police Quarterly, 24(2), 233-261. https://doi.org/10.1177/1098611120964954
Majchrowska, A., Pawlikowski, J., Jojczuk, M., Nogalski, A., Bogusz, R., Nowakowska, L., & Wiechetek, M. (2021). Social prestige of the paramedic profession. International Journal of Environmental Research and Public Health, 18(4), 1–10. https://doi.org/10.3390/ijerph18041506
McCubbin, H. I., & McCubbin, M. A. (1988). Typologies of resilient families: Emerging roles of social class and ethnicity. Family Relations, 37(3), 247-254. https://doi.org/10.2307/584557
Miller, L. (2007). Police families: Stresses, syndromes, and solutions. The American Journal of Family Therapy, 35(1), 21-40. https://doi.org/10.1080/01926180600698541
Nix, J., & Wolfe, S. E. (2017). The impact of negative publicity on police self-legitimacy. Justice Quarterly, 34(1), 84–108. https://doi.org/10.1080/07418825.2015.1102954
Tucker, J. M., Bratina, M. P., & Caprio, B. (2022). Understanding the effect of news media and social media on first responders. Crisis, Stress, and Human Resilience: An International Journal, 3(4) 106-137.
Walsh, F. (2003). Family Resilience: A framework for clinical practice. Family Process, 42(1), 1-18. https://doi.org/10.1111/j.1545-5300.2003.00001.x
Woody, R. H. (2006). Family interventions with law enforcement officers. The American Journal of Family Therapy, 34(2), 95-103. https://doi.org/10.1080/01926180500376735
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Improving Sleep
Topics: Couples
Even though sometimes it can feel impossible to get enough sleep, research shows that adequate sleep is essential to physical and mental health. Lack of sleep is associated with fatigue, mental health concerns (e.g., anxiety, depression, irritability), and negative health outcomes. Sleep issues can impact the couple relationship, as one partner’s sleep problem can negatively affect the other partner. Research suggests that sleep difficulties and relationship difficulties often occur together.
Things to consider…
- Learning about sleep to generate ideas about how to improve sleep.
- Prioritizing sleep by cutting out screen-based activities before bed (e.g., watching TV, time on computer/phone) that get in the way of sleep as much as possible.
- Establishing a consistent pre-sleep routine (this could include relaxing stretches, putting pajamas on, brushing teeth, etc.), which can cue the mind that it is time for sleep.
- Consulting with a qualified health care provider if you are experiencing persistent or significant problems with sleep.
REFLECTION
Skill building:
Tips for better sleep
The following exercise is designed to help both partners identify good sleep habits and areas for improvement. Being aware of habits that benefit (or interfere with) sleep is an important step in supporting better sleep.
This exercise can be done individually or together. If completing this together, each of you can take a turn answering the questions on the slides below and discuss afterward. Sleep information and tips will be provided. (Note: some of the information and tips may need to be adjusted for those who work shift work.)
Below, there are 17 questions about your sleep habits. Answer the question on each slide by clicking either “yes” or “no” or skip a slide that is not applicable to you by pressing the right arrow at the bottom of the slide. Suggestions will appear regarding the benefits of certain habits, however, there are no right or wrong answers. Some suggestions may not be practical depending on your circumstances.
At the end of the activity, a summary is provided with your answers. You can print this summary by clicking on the print icon 
located on the bottom of the activity. Think about the questions that you answered “no” to, is there anything that you can change to improve your sleep habits? You can use the summary to set goals.
References for this page (click to expand)
1Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O’Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010
Bootzin, R. R., & Epstein, D. R. (2011). Understanding and treating insomnia. Annual Review of Clinical Psychology, 7, 435-458. https://doi.org/10.1146/annurev.clinpsy.3.022806.091516
Dumont, M. (2019). Coping better with night work: Interactive web tutorial. http://formations.ceams-carsm.ca/night_work/
Lammers-van der Holst, H. M., Murphy, A. S., Wise, J. (2020). Sleep tips for shift workers in the time of pandemic. Southwest Journal of Pulmonary and Critical Care, 20(4), 128-130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7189699/
Luyster, F. S., Strollo, P. J., Jr., Zee, P. C., & Walsh, J. K. (2012). Sleep: A health imperative. Sleep, 35(6), 727-734. https://doi.org/10.5665/sleep.1846
National Sleep Foundation. Retrieved from www.thensf.org
Richter, K., Adam, S., Geiss, L., Peter, L., & Niklewski, G. (2016). Two in a bed: The influence of couple sleeping and chronotypes on relationship and sleep. An overview. Chronobiology International, 33(10), 1464-1472. https://doi.org/10.1080/07420528.2016.1220388
Silberman, S. A. (2008). The insomnia workbook: A comprehensive guide to getting the sleep you need. New Harbinger Publications, Inc.
Sleep Foundation. Retrieved from: www.sleepfoundation.org
The National Institute for Occupational Safety and Health (2021). Napping, an important fatigue countermeasure. CDC Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/emres/longhourstraining/napping.html
Troxel W. M. (2010). It’s more than sex: Exploring the dyadic nature of sleep and implications for health. Psychosomatic Medicine, 72(6), 578–586. https://doi.org/10.1097/PSY.0b013e3181de7ff8
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Confronting PSP Injury and Illness
Topics: Couples, Family, Mental Health
How might physical injury affect PSP families?
Some PSP family members have identified the risk of physical and mental injury as their greatest worry.
Spillover
The risk of injury or illness can create stress for the PSP. This stress can spill over into family life causing tension. At the same time, family members may also be fearful and worry about the dangers of the job. The wellbeing of the PSP family member, loss of income, and disruptions to family life are primary concerns. Open communication about the real risks and contingency plans can prevent worry from getting out of control.
Physical stress
Family members often become caregivers when a PSP is injured or ill. There may be physical demands associated with this care. Family caregivers may experience physical fatigue due to increased responsibilities. This can put their own health at risk and lead to role overload. The expectation that spouses or significant others (SSOs) or other family members will provide care is not always realistic. It is important for PSP couples and families to have conversations about caregiving.
Emotional distress
When a family member is injured or ill, family life changes. There are worries along with added responsibilities for SSOs and other family caregivers. They may experience the emotional distress of ‘not being able to do it all’ and concerns about the future. Having a network of support during these times can be invaluable. It can be useful to think in advance about who can be relied on for support. It is important to consider those who can offer both practical help and emotional support.
Social isolation
Routines and social activities can also be disrupted by an illness or injury. There may be less time and fewer opportunities to engage in activities outside of the home. Attention to caregiving may result in an SSO taking time off work. Added responsibilities may also limit contact with friends and family. Altogether, access to much needed social support is lessened. Having realistic expectations about how care might be managed ahead of time can help prevent such outcomes.
Shifting relationships
When PSP have a brain injury or a posttraumatic stress injury (PTSI), they may experience behavioural changes. This can impact intimacy in couple relationships and shift additional responsibilities to SSOs. These types of injuries can also affect parent-child relationships. There may be heightened expectations for children to regulate their behaviours. It is important for families to support both the wellbeing of the PSP and individual family members.
Financial strain
Both short and long term injuries or illnesses can put financial strain on PSP couples or families. There may be temporary or permanent loss of income for the PSP. SSOs may cut back hours of paid work to provide care which further reduces household income. Reduced earning potential and expenses associated with care can cause financial strain. It is important for families to develop a financial plan to manage these risks.
References for this page (click to expand)
American Psychological Association. (2022). APA Dictionary of Psychology. American Psychological Association. Retrieved July 18, 2022, from https://dictionary.apa.org/
Bochantin, J. E. (2010). Sensemaking in a high-risk lifestyle: The relationship between work and family for public safety families. PhD Thesis. ProQuest Dissertations Publishing.
Cox, M., Norris, D., Cramm, H., Richmond, R., & Anderson, G. S. (2022). Public safety personnel family resilience: a narrative review. International Journal of Environmental Research and Public Health, 19(9), 5224. https://doi.org/10.3390/ijerph19095224
Friese, K. M. (2020). Cuffed together: A study on how law enforcement work impacts the officer’s spouse. International Journal of Police Science & Management, 22(4), 407-418. https://doi.org/10.1177/1461355720962527
Helfers, R. C., Reynolds, P. D., & Scott, D. M. (2021). Being a blue blood: A phenomenological study on the lived experiences of police officers’ children. Police Quarterly, 24(2), 233-261. https://doi.org/10.1177/1098611120964954
Karaffa, K., Openshaw, L., Koch, J., Clark, H., Harr, C., & Stewart, C. (2015). Perceived impact of police work on marital relationships. The Family Journal (Alexandria, Va.), 23(2), 120-131. https://doi.org/10.1177/1066480714564381
Landers, A. L., Dimitropoulos, G., Mendenhall, T. J., Kennedy, A., & Zemanek, L. (2020). Backing the blue: Trauma in law enforcement spouses and couples. Family Relations, 69(2), 308-319. https://doi.org/10.1111/fare.12393
Miller, L. (2007). Police Families: Stresses, Syndromes, and Solutions. The American Journal of Family Therapy, 35(1), 21-40. https://doi.org/10.1080/01926180600698541
Watkins, S. L., Shannon, M. A., Hurtado, D. A., Shea, S. A., & Bowles, N. P. (2021). Interactions between home, work, and sleep among firefighters. American Journal of Industrial Medicine, 64(2), 137-148. https://doi.org/10.1002/ajim.23194
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