I'm a dad and an EMT. I use the same 4 steps in stressful situations at home as I do on the job.

The EMT and dad recommends taking a deep breath when your adrenaline starts rising.Rawlstock/Getty ImagesRyan Fields-Spack is a dad of three and wellness lead for first responders.He's worked in emergency response for more than 23 years.He uses a two-minute meditation and body movements before responding to stressors.This as-told-to essay is based on a conversation with Ryan Fields-Spack, first responder wellness lead at FirstNet, a communication platform for first responders built by AT&T.