Mental Visualization & High Performance: Tools Every First Responder Should Know

In the latest episode of Beneath the Helmet, I had the honour of sitting down with Dr. Brendan Guarino, a licensed psychologist, professor, and the director of Guardians for Guardians at Baker Street Behavioural Health. Our conversation explored the intersection of mental health, peak performance, and life beyond the badge. What emerged was a blueprint of psychological tools every first responder deserves to have in their toolkit.

Dr. Guarino brings a unique blend of clinical experience and personal connection to the world of first responders. Growing up in a family of firefighters and military personnel, he has a deep understanding of the silent weight carried by those who serve. What struck me most was his ability to translate the mental skills used by elite athletes, such as visualization, biofeedback, and structured goal setting, into powerful and actionable strategies for first responders.

Whether you're on the front lines, navigating the transition into retirement, or recovering from an operational stress injury, this episode is packed with insight.

Here are my Top 5 Nuggets from our conversation:

1. First Responders Are High Performers - Train Like It

Dr. Guarino made a compelling point: we often reserve terms like high performance for athletes, CEOs, or military elites. But first responders are in that same arena. They’re asked to perform under pressure, make split-second decisions, and carry physical and emotional loads that most civilians never encounter.

By treating first responders as high performers, we open the door to introducing mental training strategies that are long overdue in this space, like mental visualization, controlled breathing, and performance preparation techniques used by Olympic athletes and F1 drivers.

2. Visualization Isn’t Woo-Woo, It’s Tactical

We discussed mental visualization in depth and its ability to prepare the nervous system for high-stress situations. Dr. Guarino described it beautifully: visualization creates a blueprint in the mind for what success looks like, before you step into the moment.

Think about it: the Blue Angels, professional golfers, even fire officers preparing for interviews—many use visualization to walk through scenarios, anticipate responses, and anchor their confidence.

Whether it’s prepping for a tough call, a promotion panel, or a difficult conversation, mental rehearsal sharpens your performance and reduces overwhelm.

3. Biofeedback and Somatic Awareness Build Mental Agility

One of the most practical tools we explored was biofeedback, a powerful way to monitor your own physiological responses, such as heart rate and muscle tension, in real-time. Through sensors and software, individuals learn to see stress responses as they happen, and then practice calming their system.

Combined with somatic tools like body scans and progressive muscle relaxation, this technique helps first responders reconnect with their bodies, a skill that many of us lose touch with after years of responding to calls, pushing limits, and ignoring pain.

Dr. Guarino also uses “interoceptive exposures”, intentional somatic exercises that help people feel safe again in their own body after trauma or anxiety.

4. SMART Goals + Micro-Wins = Sustainable Progress

In a culture of doing and fixing, we often overlook the power of small, sustainable wins. Dr. Guarino emphasized that progress isn’t always about big leaps, it’s about repeating small habits consistently and celebrating the wins along the way.

He uses the SMART goal framework (Specific, Measurable, Attainable, Relevant, Time-bound) to help clients create structure, track progress, and, critically, recognize when they've achieved something.

“Too often,” he said, “we move the goalposts without acknowledging the goal we just reached.” That insight alone hit home for me, and likely will for many who are always on to the next thing.

5. Transition Rituals: Leave the Helmet at the Door

One of the most practical and moving insights came near the end of our conversation. Dr. Guarino shared a powerful visualization he uses at the end of each workday: metaphorically removing his “hat” (in his case, a white fedora) and placing it on a hook behind his office door.

This simple, daily transition ritual helps him step out of psychologist mode and into father/husband/friend mode, something many first responders struggle with when bringing the job home.

As someone who lived and breathed fire service 24/7, I wish I had adopted this sooner. Transition rituals like this can add years to your career, deepen family connection, and protect your nervous system from chronic overload.

Final Thoughts

This episode is a call to reframe how we support our first responders, not just physically, but mentally, emotionally, and psychologically. The tools Dr. Guarino shares aren’t reserved for “after burnout.” They’re meant to be integrated early, often, and daily.

If you’re a firefighter, police officer, paramedic, dispatcher, or someone who loves and supports them—this episode is for you.

Give yourself permission to train the mind like you train the body.
Because thriving beneath the helmet starts with what’s inside the helmet.

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And until next time, stay well.

Arjuna George - Host