Just F*cking Do It
A No-Bullshit Survival Guide For First Responders
Why This Book?
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Just F*cking Do It is a comprehensive, practical resource written for first responders who want to understand how the job affects them — psychologically, emotionally, cognitively, physiologically, and relationally — and learn concrete ways to cope more sustainably over time.
Rather than focusing solely on trauma exposure, the book addresses the slower, cumulative impact of the work on worldview, thinking patterns, emotional range, identity, relationships, and overall wellbeing. Each chapter not only names these challenges, but also includes practical guidance and tools that can be used independently.
Inside You'll Discover...
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The hidden toll of the job, including:
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negativity bias and changes in worldview
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public scrutiny, oversight, and workplace culture
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adrenaline cycles, shift work, and chronic physiological strain
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Cognitive survival:
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thought patterns shaped by the job
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self-talk, focus, gratitude, and motivation
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Emotional and nervous system regulation:
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emotional numbing and its long-term costs
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nervous system strain and recovery
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grief and emotional processing
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Psychological injuries:
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PTSD
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moral injury
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anxiety
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burnout and operational stress injuries
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Resilience beyond toughness:
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moving away from “handling it alone”
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using support and therapy as resilience-building tools
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Protecting relationships:
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the impact of the job on intimacy, control, and connection
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relational erosion in high-stress careers
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preparing loved ones to better understand the work
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Identity beyond the badge:
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reclaiming a full sense of self
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building a sustainable career rather than just surviving it
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A practical, tool-based approach
Each chapter includes:
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clear explanations grounded in first responder realities
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practical guidelines to help readers respond differently to the impacts of the job
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tools that can be applied independently, without clinical language or facilitation
The book is designed to be used at the reader’s own pace and discretion.
“The compassionate and simple approach that Dr. Lydia Vallieres took with this book made it so unbelievably easy to digest. The simple references to very common life experiences concluded the scientific analogies being presented, beautifully. The simple references made it so easy to understand and interpret. This book is incredibly written — It should be handed to each first responder on their first day on the job. "
"This book should be mandatory reading at JIBC and used as incremental training. It’s an easy, engaging read and incredibly relevant to members at every stage of service. I really wish I’d had access to something like this 10 or 15 years ago."
“Dr. Lydia writes with the honesty, compassion, and tough love that first responders have been needing. The chapters are bite-sized but powerful, blending science, empathy, and practical guidance in a way first responders will deeply respect. It’s both practical and profoundly human — a must read for first responders and their partners.”
Bulk & Institutional Orders
This book is available through Ingram’s global wholesale distribution network.
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Organizations may order directly through their existing book supplier using:
Title: Just F*cking Do It
Author: Dr. Lydia Vallieres
ISBN: 978-1-0697382-0-2
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For assistance coordinating bulk purchases or training integration, contact us here: