Mental Skills For Firefighters

Sam Monaghan
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I aim to design and implement Mental Skills Training (MST) for Australian firefighters to improve their performance and decision making under pressure. Evidence-based techniques, such as arousal and focus control, visualisation, and self-talk are widely used in military and elite sport to lessen the negative impact of pressure on human performance. These skills are not taught to Australian firefighters resulting in a skills gap. This series of podcasts will aim to introduce the mental skills that could be used to better prepare firefighters for the unique pressures of their job. Happy to be contacted anytime smonaghan@live.com.au

Episodes

  1. Prof. Daniel Gucciardi: How to create an integrated Mental Skills Program

    12/17/2025

    Prof. Daniel Gucciardi: How to create an integrated Mental Skills Program

    In the final episode of this series, I am joined by Professor Daniel Gucciardi, one of Australia’s leading researchers in mental skills, stress regulation, and resilience in elite sport and military environments. We discuss how mental skills training (MST) can help firefighters perform better when it matters most and why reflection, stress regulation, and culture are the real performance multipliers in high-adversity teams. Importantly we unpack existing MST programs, including the importance of integration with existing training. Contact: www.danielgucciardi.com.au/ Professor in the Curtin School of Allied Health at Curtin University. 📚 Resources Mentioned Research & Frameworks Gucciardi, D. F. – Mental toughness, stress regulation, and resilience researchCrane, M. F. et al. – Systematic self-reflection and resilience in military populationsMattie et al. – SOMA: Special Operations Mental Agility programStress regulation & control systems (negative feedback loops, zones of optimal functioning)Mental Skills Discussed Attention and focus controlGrounding and awareness skillsSelf-talk and cognitive reframingImagery and mental rehearsalStructured reflection & journalingIf–Then planning for stress responses

    57 min
  2. Superintendent Scott Hayward: Mental Performance, Pressure & Incident Command

    12/10/2025

    Superintendent Scott Hayward: Mental Performance, Pressure & Incident Command

    Incident management is one of the most mentally demanding roles in emergency services. It requires clear thinking, calm leadership, and decisive action, often with incomplete information, high emotional stakes, and intense sensory overload. In this episode, I’m joined by Superintendent Scott Hayward, Manager of Operational Command at Fire and Rescue NSW. Scott has over 20 years’ experience on the fireground and now trains and assesses new incident managers across the state. Together, we explore what it really feels like to take command under pressure and how process, preparation, and mental skills help people perform when it matters most. Key Ideas & Models Discussed Cognitive load & overwhelmStress inoculation through trainingRecognition-Primed Decision Making (Gary Klein)Situational awarenessThe OODA Loop (Observe–Orient–Decide–Act)Incident phases & risk acceptanceThe “jockey and horse” analogy for state control Resources Mentioned Grenfell (Netflix documentary)The Kerslake Report – Manchester Arena InquiryRichard Gassaway – Situational Awareness MattersOn the Trail of Genghis Khan – Tim CopeChapters: 00:00 – Incident Command Under Pressure 07:00 – Early Experiences of Overwhelm 12:30 – What Incident Management Really Involves 18:00 – Process, Preparation & Staying Calm 25:00 – Real Fireground Decision-Making 34:00 – Training, Assessment & Stress Inoculation 45:00 – Situational Awareness & Adaptive Command 58:00 – Mental Skills Training & Final Reflections

    1h 12m
  3. Station Officer Sam Parkhouse AFSM: Breathwork & Fireground Performance

    12/07/2025

    Station Officer Sam Parkhouse AFSM: Breathwork & Fireground Performance

    In this episode, we speak with Station Officer Sam Parkhouse AFSM, a firefighter with nearly two decades of operational experience and a national leader in firefighter wellbeing and recovery. Sam has been instrumental in developing the FRNSW Firefighter Wellness Retreat, a residential somatic-based program designed to help firefighters address the cumulative toll of trauma, organisational stress, and high-consequence operational work. Drawing from this work, Sam has introduced breathwork as a foundational operational skill, now taught to all FRNSW recruits. This session provides firefighters with practical tools to manage their stress response, improve cognition and decision-making under pressure, and support long-term wellbeing and performance. Resources Mentioned in the Episode Breathwork Skills & Instructional Videos 4-7-8 Method https://youtu.be/Egr8iGBg8Oc?si=6Ju7LdK7_vjXM86- Physiological Sigh https://youtu.be/kSZKIupBUuc?si=H8rhk4UvmvBUYUzR Box Breathing https://youtu.be/n1lPLTAiB48?si=H-g9GRbaiQ51S0wF https://youtu.be/bF_1ZiFta-E?si=YgDc0lzZ6_AobFrU Books The Body Keeps the Score — Bessel van der Kolk A foundational text on trauma, the mind–body connection, and how trauma is stored physiologically. Breath: The New Science of a Lost Art — James Nestor An accessible and evidence-backed exploration of breathwork, respiratory health, and performance. Apps & Digital Resources Oxygen Advantage (Patrick McKeown) Free guided exercises for stress reduction, athletic performance, respiratory training and sleep. https://oxygenadvantage.com Insight Timer A comprehensive library of guided breathwork, mindfulness sessions, and somatic practices. https://insighttimer.com Short Episode Timings 00:45 – Meet Station Officer Sam Parkhouse AFSM Sam’s background and his nationally recognised work in firefighter wellbeing. 05:00 – The FRNSW Wellness Retreat How somatic practices like breathwork, cold exposure and yoga help firefighters recover from trauma. 12:20 – Trauma, the Body & the Nervous System Understanding emotional numbing, sympathetic activation, and why regulation matters on the fireground. 19:45 – Breathwork for Operational Performance When and how firefighters can use breathwork during en-route stress, at incidents, and for recovery. 24:30 – Three Practical Techniques Physiological sigh, box breathing, and the 4-7-8 method—what they are and when to use them. 42:15 – Embedding Mental Skills in Training Why breathwork must be practiced consistently and delivered by training staff to change culture and performance.

    52 min
  4. Ep. 6 Dan Haesler - Playing Fearless

    11/19/2025

    Ep. 6 Dan Haesler - Playing Fearless

    Episode Overview In this episode, Sam sits down with performance and leadership coach Dan Haesler to explore how psychological skills used by elite athletes and teams can be adapted for firefighters, teachers and other high-pressure professions. Dan traces his journey from a rugby-mad kid in the UK, to PE teacher, to leading work in positive psychology in NSW schools, to now working with NRL premiership teams, Olympians, and corporate leaders. Along the way he unpacks practical mental skills, leadership frameworks, and real stories from the Penrith Panthers, Samoa’s national team, and Jess Fox that map directly onto the realities of the fireground. 00:15 – Intro: Why mental skills for firefighters01:14 – Meet Dan Haesler & his journey09:52 – “Play Fearless” explained13:40 – Mental toughness vs mental flexibility20:47 – Living intentionally vs autopilot29:39 – Inside the Penrith Panthers environment40:53 – Imagery & mental rehearsal in action55:48 – Jess Fox & reframing pressure: “I deserve to do my best”1:03:38 – The Red–Blue Tool (red brain, blue brain, purple state)1:06:33 – Recommended resources & closing thoughtsResources & References Mentioned Books The Act of Leadership: A Playbook for Leading with Humility, Clarity and Purpose – Dan Haesler Perform Under Pressure – Dr Ceri Evans (Red–Blue mind model) The Performance Paradox: How to Learn and Grow Without Compromising Results – Eduardo Briceño The Creative Act: A Way of Being – Rick RubinPodcasts Play Fearless Podcast – hosted by Dan HaeslerChoiceology – hosted by Katy Milkman (behavioural economics & decision-making)The Sport Psych Show – hosted by Dan Abrahams (sports psych research & practice) People & Ideas Martin Seligman – Positive psychology / wellbeing science.Carol Dweck – Growth mindset.Kerry/Ceri Evans – Red–Blue mind model (Perform Under Pressure).Eduardo Briceño – Performance vs Learning Zone, The Performance Paradox. Tonga vs Samoa Nov 2025 https://www.youtube.com/watch?v=CNYffYrNhZM Jess Fox - "I deserve to do my best!" https://www.youtube.com/watch?v=8hsw6Vn-zN0

    1h 10m
  5. Ep.5 Rob Mason: Rob Mason (Mindset for Runners)

    11/13/2025

    Ep.5 Rob Mason: Rob Mason (Mindset for Runners)

    Rob Website and Access Podcast : https://www.robmasonruns.com.au/ Chapters: 00:00 — Why mindset is the “low-hanging fruit” for fireground performance03:50 — Rob’s early career: modelling calm, competent leaders06:00 — Calmness as optimal arousal (and finding your personal level)11:30 — Coast to Kosci: the mindset gap → the turnaround17:45 — Research: self-talk boosts endurance; how to build your phrase22:20 — Instructional vs motivational vs coping self-talk (fireground examples)39:40 — Vision, Purpose, Meaning → Goal setting that sticks54:20 — Personal Operating System & “Game Face” by scenario1:10:40 — Journaling & reflection: turn experience into expertise1:16:50 — Resources & parting adviceResources: The Chimp Paradox — Prof. Steve PetersThe Brave Athlete — Simon Marshall & Lesley PatersonThe Confident Mind — Dr. Nate ZinsserThe Inner Game of Tennis — W. Timothy GallweyA-/B-Game framing — Emma MurrayPsycho-biological model of endurance — Prof. Samuele Marcora

    1h 15m
  6. Mental Skills For Firefighters. Ep.4 John Mcdonough AFSM

    10/31/2025

    Mental Skills For Firefighters. Ep.4 John Mcdonough AFSM

    Inspector John Mcdonough AFSM John is an operational Duty Commander with nearly 40 years experience as a firefighter. For over 15 years, John he was Team Leader of the Fire Operational Training Team. He is globally recognised as an expert in structural fire behaviour, firefighting techniques and tactics In 2009, he was awarded Australia’s highest honour for Fire Officers, the Australian Fire Service Medal, for his work developing this training In our talk we are lucky to hear from John About his operational experience but for his openness to learning, his attitudes to leadership and developing expectations and commitment to being the best firefighter possible. And in these ideas, is links to Mental Skills Training , as an opportunity to use an evidence based practice to improve our skills and performance

    1h 38m
  7. Mental Skills For Firefighters. Ep.3 Stefanie Preiksa

    10/08/2025

    Mental Skills For Firefighters. Ep.3 Stefanie Preiksa

    📚 Booklist – Episode 3 📘 Bounce — Matthew Syed 💪 The Confident Mind — Dr. Nate Zinsser 🧠 Peak Mind — Dr. Amishi Jha 🎤 How to Achieve High Performance Under Stress — Jannell MacAulay (TED Talk) 🏀 The Mindful Athlete — George Mumford 🏆 Sacred Hoops — Phil Jackson 🔥 Mindarma (RAW Mindfulness Program) — Black Dog Institute

    49 min
  8. Mental Skills For Firefighters. Ep.2 Emma Lincoln-Smith OLY

    09/24/2025

    Mental Skills For Firefighters. Ep.2 Emma Lincoln-Smith OLY

    Emma Lincoln Smith - Ocean Rangers Apparel : Shop the Beautiful Ocean-Inspired Clothing Online | Ocean Rangers Apparel Sam Monaghan: https://www.churchilltrust.com.au/fellow/sam-monaghan-nsw-2025/ Sam Monaghan | LinkedIn Content Reference: Professor Adam Nichols : 𝗦𝗺𝗶𝗹𝗶𝗻𝗴 𝗮𝗻𝗱 𝗧𝗵𝗿𝗲𝗮𝘁 𝗥𝗲-𝗔𝗽𝗽𝗿𝗮𝗶𝘀𝗮𝗹 Alex Auerbach Ph.D: Release-Reset-Refocus.

    47 min

  9. 09/17/2025

    Mental Skills For Firefighters. Ep.1 Mark Dobson AFSM

    Mark Dobson AFSM : "Ordinary Courage" : https://ordinarycourage.com.au/ Sam Monaghan: https://www.churchilltrust.com.au/fellow/sam-monaghan-nsw-2025/ Books: Owen Eastwood: Belonging: The Ancient Code of Togetherness https://www.amazon.com.au/Belonging-Ancient-Togetherness-Owen-Eastwood-ebook/dp/B08HQKG9HZ Sebastian Junger: Tribe: On Homecoming and Belonging https://www.amazon.com.au/Tribe-On-Homecoming-and-Belonging/dp/144344958X Podcast: Prof G by Scott Galloway https://www.youtube.com/c/TheProfGShow-ScottGalloway

    35 min
  • 9 Episodes

About

I aim to design and implement Mental Skills Training (MST) for Australian firefighters to improve their performance and decision making under pressure. Evidence-based techniques, such as arousal and focus control, visualisation, and self-talk are widely used in military and elite sport to lessen the negative impact of pressure on human performance. These skills are not taught to Australian firefighters resulting in a skills gap. This series of podcasts will aim to introduce the mental skills that could be used to better prepare firefighters for the unique pressures of their job. Happy to be contacted anytime smonaghan@live.com.au

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