Surf Life Saving Queensland Magazine DECOMPRESSING AFTER PATROL: WHY IT MATTERS AND HOW TO DO IT
Surf Life Saving Queensland Magazine
After a big day on patrol, most of us know the feeling: sun on your skin, salt in your hair, and that mix of exhaustion and adrenaline that makes it hard to truly switch off. Whether you’ve managed a string of preventative actions, a tricky rescue, or just kept watch on a busy beach, the mental and physical toll is real. That’s why decompression isn’t just a nice extra — it’s an important part of being an Patrols can be physically demanding, mentally draining, and emotionally taxing. Long hours in the sun, constant scanning of the water, responding to incidents, and interacting with the public all add up. When the red and yellow cap comes off, your body and mind still carry that load. If you skip decompression, the effects can build up. Physically, you may feel muscle tightness, fatigue, or trouble sleeping. Mentally, you might notice irritability, difficulty concentrating, or a tendency to replay incidents in your mind. Over time, that can lead to burnout — something we want to avoid in lifesaving, where clear thinking and sharp reactions save lives. Effects on Body and Mind • The body: Exposure to heat, UV rays, effective lifesaver or lifeguard. Why Decompression Matters and repetitive movement can strain muscles, joints, and skin. Even when you’re “just watching the water,” the act of scanning requires micro-movements in your neck and eyes that can lead to tension headaches. Adrenaline spikes during rescues also leave your body in a heightened state long after the incident ends. • The mind: Staying hyper-alert for hours at a time is tiring. Your brain processes beachgoers. When something critical happens, your stress response goes into overdrive. Without a release afterwards, that stress lingers, increasing the risk of anxiety, poor sleep, or “compassion fatigue.” constant streams of information — waves, swimmers, flags, radios,
The Advantages of Self-Care Finding ways to decompress after patrol is a form of self-care that benefits everyone — you, your patrol, and your club. When you take the time to recover: • You bounce back faster. Rested and refreshed, you’ll be ready for the next patrol or training session. • You reduce injuries. Stretching and cooling down prevents aches and strains. • You improve resilience. Mental reset activities make it easier to cope with future incidents. • You build stronger teams. Sharing downtime helps create bonds that last beyond the beach. Practical and Fun Ways to Decompress The good news is that decompression doesn’t have to be complicated or time-consuming. Here are some ideas you can try after a long patrol: • Stretch it out. A quick post-patrol routine — shoulder rolls, calf stretches, neck mobility — can do wonders. Pair it with deep breathing to signal your body that the high-alert period is over. • Swim for yourself. After keeping watch over others, a relaxed dip beyond patrol hours (with a buddy) can be surprisingly freeing. No scanning, no radios — just enjoying the water. • Hydrate and refuel. Patrolling can deplete fluids and energy. Rehydrating and grabbing a healthy snack helps your body recover and improves mood. • Team debriefs. A five-minute chat with your patrol captain and teammates lets everyone process the day, celebrate wins, and talk through challenges. It lightens the load before you head home.
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