12/13/2025
JANUARY IS JUST AROUND THE CORNER! Do you have your PTO requests in yet?!
***2026 PTO STRATEGY BELOW***
Here is how to maximize 2026 AND the importance of rest. Copied from our blog on www.mindforgetherapy.com that will launch soon. Here you can learn more about us, schedule appointments and get valuable tips like this…
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2026 Is Just Around the Corner: How to Maximize Your Time Off, Avoid Burnout, and Make Rest Non-Negotiable
Welcome to Mindforge Therapy Group, where we understand the unique challenges facing first responders, firefighters, law enforcement officers, and healthcare workers. With 2026 just three weeks away, now is the perfect time to get strategic about your time off before another year slips by in a blur of overtime shifts and missed family dinners.
You're strong, capable, and caring individuals who dedicate your lives to serving others. But here's the thing: you can't pour from an empty cup. And if you're like most people in the culture of service, you probably think taking time off is selfish or that "someone else needs it more." We're here to tell you that's not just wrong: it's dangerous.
Why January 2026 Planning Matters More Than You Think
Many of our clients tell us they'll "figure out vacations later" or "see how the year goes first." But here's what we know from first-hand experience: without intentional planning, your PTO becomes reactive band-aids for burnout rather than proactive prevention.
The statistics are sobering. According to the National Registry of Emergency Medical Technicians, 37% of EMS professionals report symptoms of depression, while 28% have considered su***de. For firefighters, the Ruderman Family Foundation found that more die by su***de than in the line of duty. Law enforcement faces similar challenges, with studies showing rates of PTSD two to five times higher than the general population.
The good news? Rest isn't just a luxury: it's a proven intervention. Research published in the Journal of Occupational Health Psychology shows that strategic time off reduces cortisol levels, improves cognitive function, and significantly decreases burnout symptoms (American Psychological Association). But only when it's planned intentionally, not scrambled together at the last minute.
***2026 PTO STRATEGY***
Your 2026 PTO Strategy: Making 11 Days Feel Like 43
Let's talk numbers. With smart planning around federal holidays, you can stretch 11 PTO days into 43 days of actual time off in 2026 (see Gallup and SHRM on PTO and well-being). Here's how:
Winter Recovery Blocks:
Leverage New Year's Day (Thursday, January 1, 2026): take Friday, January 2 off for a 4-day reset
Martin Luther King Jr. Day (Monday, January 19, 2026): take Friday before (January 16) or Tuesday after (January 20) for a 4-day weekend
Presidents' Day (Monday, February 16, 2026): take Friday before (February 13) for a 4-day recharge
Spring Prevention Strategy:
Memorial Day (Monday, May 25, 2026): take Thursday-Friday before (May 21-22) for a 5-day escape
Use these longer breaks for actual rest, not just errands and house projects
Summer Maintenance:
Independence Day (Saturday, July 4, 2026; observed Friday, July 3): add Thursday, July 2 or Monday, July 6 to create a 4-day weekend
Labor Day (Monday, September 7, 2026): take Friday before (September 4) for end-of-summer restoration
Holiday Season Planning:
Thanksgiving is November 26, 2026 (Thursday): take Friday for 4 days
Christmas falls on Friday in 2026: take December 28-31 as PTO to create December 25-January 3 off (10 days) with just 4 days
The key is booking these strategic days now, before work schedules and family obligations fill every gap.
Burnout vs. "Just Tired": Know the Difference
Here's where many first responders get it wrong. You're used to being tired: 12-hour shifts, overtime, and high-stress situations will do that. But burnout is different, and understanding the distinction could save your career and your relationships (see American Psychological Association).
Being Tired:
You feel physically drained but emotionally engaged
A good night's sleep or day off helps
You still find meaning in your work
You can still connect with family and friends
Physical rest restores your energy
Burnout:
You feel emotionally depleted and cynical
Rest doesn't help: you wake up already exhausted
You question the value of your work
You withdraw from people you care about
You experience physical symptoms (headaches, GI issues, frequent illness)
According to the World Health Organization, burnout is characterized by three dimensions: feelings of energy depletion, increased mental distance from one's job, and reduced professional efficacy (often assessed with the Maslach Burnout Inventory). For first responders, this often manifests as compassion fatigue, increased irritability, and a sense of hopelessness about making a difference.
Dr. Christina Maslach's research shows that burnout isn't a personal failing: it's a systemic issue requiring systematic solutions (Maslach & Leiter, 2016). And one of those solutions is strategic, intentional rest.
Making Rest Non-Negotiable in Your Culture of Service
We know the barriers you face. The culture that glorifies working through exhaustion. The guilt about leaving teammates short-staffed. The financial pressure to take every overtime shift offered. We get it: we've worked with thousands of first responders who share these exact concerns.
But here's what we've learned: making rest non-negotiable isn't selfish: it's professional. Just like you maintain your equipment and training, you must maintain yourself.
Start with Micro-Recoveries:
Use your days off for actual rest, not catching up on life admin
Create "sacred time" that's protected from work calls and overtime requests
Practice saying "I'm not available" without justifying why
Build Your Rest Portfolio:
Plan one "big" trip (7+ days) for deep restoration
Schedule quarterly 3-4 day weekends for maintenance
Use monthly single days for life management and small recharges
Address the Guilt Head-On:
Research from the American Psychological Association shows that well-rested first responders make better decisions, have fewer accidents, and provide better care. Your rest directly impacts public safety. When you're running on empty, you're not just risking your health: you're risking the people you've sworn to protect.
Strategic Rest for Shift Workers: Your Unique Challenges
Your schedules aren't 9-to-5, and your rest planning can't be either. Many of our clients work rotating shifts, 24-hour tours, or unpredictable on-call schedules. Here's how to adapt:
For Rotating Shifts:
Plan time off around your natural circadian rhythm recovery periods
Use shift change weeks strategically: you're already adjusting your sleep
Book longer trips during your preferred shift rotation
For 24-Hour Shifts:
Leverage your days off: if you work 24 on/48 off, those 48-hour periods can become mini-vacations with one PTO day
Plan trips that start immediately after shift end, not the next day
Consider "working vacations" where you're technically available but in a different environment
For On-Call Professionals:
Choose destinations within your response area for shorter breaks
Plan "staycations" where you can respond if needed but still disconnect
Use family or team coverage arrangements strategically
The Science of Recovery: Why Your Brain Needs Breaks
Neuroscience research shows that first responder brains operate differently due to chronic exposure to trauma and stress. Dr. Mark Foreman's work with firefighter brain scans reveals measurable changes in areas responsible for decision-making and emotional regulation.
The good news? These changes are reversible with proper rest and recovery. Studies show that 7-10 days of genuine vacation time can restore cortisol levels to baseline, improve memory function, and reduce inflammation markers.
But here's the crucial part: it has to be genuine rest. Checking work emails, being on-call, or spending your "vacation" doing home projects doesn't count. Your brain needs complete disconnection from work-related stressors.
Your January 2026 Action Plan
Don't let this be another year that slips by without the rest you need. Here's your concrete next steps:
This Week (Before December 19, 2025):
Review your 2026 work schedule and identify locked-in shifts
Mark federal holidays on your calendar
Have the "vacation planning" conversation with your family
Book your first strategic long weekend for January or February 2026
Before New Year's Day 2026:
Submit PTO requests for your planned strategic days
Research and book at least one major trip
Set up automatic out-of-office replies for planned time off
Create a "rest fund" by setting aside overtime money for vacations
January 2026 Actions:
Schedule regular check-ins with yourself about energy levels
Practice using your planned time off for actual rest
Monitor the difference between tired and burned out
Adjust your strategy based on what you learn
Making This Year Different
At Mindforge Therapy Group, we strive to break barriers and help first responders understand that seeking rest isn't weakness: it's wisdom. We aim to make therapy accessible around our clients' often varying schedules because we know your time off is precious and limited.
Therefore, if you're reading this and recognizing signs of burnout rather than just fatigue, don't wait until your planned vacation to seek help. Many of our clients don't feel like therapy in the traditional sense: we work flexibly to provide support that fits your reality.
Your commitment to service is admirable, but 2026 needs to be the year you commit to serving yourself too. The people who depend on you: your family, your community, your team: need you at your best, not your most depleted.
Remember: you can't save everyone else if you don't save yourself first. Start planning your 2026 rest strategy today, because three weeks from now, you'll be grateful you did.
For more resources on managing shift work and mental health, visit our sleep guide for first responders or explore our individual counseling services designed specifically for your unique challenges.
Sources
World Health Organization. Burn-out an “occupational phenomenon”: International Classification of Diseases. https://www.who.int/teams/mental-health-and-substance-use/burnout
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry. https://onlinelibrary.wiley.com/doi/full/10.1002/wps.20311
American Psychological Association. Give yourself a break: The benefits of time away from work. https://www.apa.org/monitor/2010/07-08/vacation
American Psychological Association. Why sleep is important and what happens when you don't get enough. https://www.apa.org/topics/sleep/why
Gallup. Employee Burnout, Part 1: The 5 Main Causes. https://www.gallup.com/workplace/282659/employee-burnout-part-main-causes.aspx
SHRM. Paid Time Off (PTO). https://www.shrm.org/resourcesandtools/hr-topics/benefits/pages/paid-time-off.aspx
Expert mental health support for First Responders, Firefighters, Law Enforcement, and Healthcare Workers, which includes groups, individuals, and couples.
