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How to Get Out of Something That Just Isn`t Working

How to Get Out of Something That Just Isn`t Working

Sometimes in car accidents, the vehicles involved become so entangled and crushed that people inside need to be extricated in order to be saved. Firefighters use the “jaws of life” along with many other tools to get the patients free, and as a volunteer firefighter, I have helped to do this several times. I have also been a volunteer at a Victim Support Unit, and I think there are some interesting parallels that can be drawn between being extricated from a smashed up car and extricating ourselves from abusive situations or other times when we feel trapped.

The first thing we do as firefighters when we arrive on a scene is size up the situation. We deploy signs to tell motorists that there is an emergency scene ahead. As we drive up, we assess the number and type of vehicles involved — the 9-1-1 calls are not always accurate — and immediately radio for additional resources if we can tell we will need more firefighters or ambulances on the scene. The next two people out of the truck do inner and outer surveys of the scene, looking for victims and checking for hazards that will affect the extrication. Everyone else gets the tools ready.

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Similarly, you will need to size up your situation. If you are in an abusive relationship, you will need to have a very good plan in place and you’ll need some other resources to leave safely. Contact your local police department, victim support unit or women’s centre so they can help you make a safety plan. There are a great deal of hazards in leaving an abuser, so do not take them lightly. If you are in an unbearable job situation — that is, you feel like you can’t leave but know you must — or considering another major life change, you may also need the support of family and friends. Do some research before changing careers or seek out a career counselor. Size up your money situation so you are clear on your expenses versus desired income. Make a plan for when/how you will leave, apply for other jobs or enroll in training courses. When making any major life change, planning always helps.

The next thing firefighters do is stabilize the vehicle the person is trapped in. This involves putting blocks under it, or using straps or jacks to make sure it won’t shift while we do our work. Similarly, you can take steps to stabilize your situation before you begin the actual extrication — save up some extra money if you can, think carefully about the best time to leave, and do anything else you can to prepare. You may want to talk to your doctor if you think your health might be affected by this big change.

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Now, we get to work.

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    The firefighter in charge will decide the best course of action to remove the vehicle from around the person. Then, as a team, we get the tools we need to implement that plan and start breaking glass, cutting, prying or bending metal. A firefighter or paramedic will usually get into the vehicle with the injured person and talk them through what is going on and reassure them that they will be out soon. The rest of us use the jaws of life, reciprocating saws, hydraulic, pneumatic and even hand tools to cut the vehicle so that the person can be removed as carefully and quickly as possible. We never rush this step (moving the person) unless it becomes a “life over limb” situation, such as the vehicle has caught fire or the person’s condition is deteriorating to critical.

    If your situation is serious, such as a violent, abusive relationship, you will not be able to extricate yourself, but you can call the right people to help you. They will know the steps to take. If you are not in any physical danger, such as the person who is changing jobs, then the next step is just do it! Take a deep breath and carry out your plan. Believe that it will all work out for the best!

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    Usually, once the trapped person is free, they are loaded into an ambulance and the medics take over. When you are extricated from your nasty situation, realize that you might need some “first aid” too. You might want to get some counseling. Be kind to yourself if you can tell you aren’t coping very well. Don’t make any other changes for a while and use stress management techniques — get enough sleep, drink enough water and eat fresh foods. Big changes take time to adjust to, so don’t expect it to be over instantly, especially if you’ve “been injured.”

    Lastly, forgive yourself for letting yourself get into the situation. Like an MVA, it was an accident. You didn’t mean for this to happen, but it did. Forgive yourself and the whole situation for being what it was — that will help you let go and move on more than any other “action” you can take.

    So, next time you are in a traffic jam wondering why all the traffic is stopped, remember, it could be a group of firefighters saving someone’s life up ahead. Rather than be annoyed, be grateful that we have people dedicated to the fire service. (In the US and Canada, 70% – 80% of firefighters are volunteer.)

    Featured photo credit: In to the fire, a Firefighter searches for possible survivors via Shutterstock and inline photo by Tom Bech via Flickr (CC BY 2.0)

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    Last Updated on October 16, 2018

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

    If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

    One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

    Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

    In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

    Why you can’t sleep through the night

    The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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    Stress

    If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

    Exposure to blue light before sleep time

    We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

    While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

    Eating close to bedtime

    Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

    Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

    Rule of thumb: eat 3-4 hours before bedtime.

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    Medical conditions

    In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

    The vicious sleep cycle

    The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

    Here’s an example of a bad sleep pattern:

    You get a bad night’s sleep
    –> You feel tired and stressful throughout the day.
    –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
    –> You can’t sleep well (again) the next night.

      You can imagine what could happen if this cycle repeats over a longer period of time.

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      How to sleep better (throughout the night)

      To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

      1. Take control over the last 90 minutes of your night

      What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

      Here are a few suggestions:

      • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
      • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
      • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
      • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
      • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

      2. Eat the right nutrients (and avoid the wrong ones)

      What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

      • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
      • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
      • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
      • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

      3. Adjust your sleep temperature

      Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

      Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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      Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

      Sleep better form now on

      Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

      I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

      As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

      Featured photo credit: pixabay via pixabay.com

      Reference

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