Essential Practices to Manage Emotions and Prevent PTS

Public safety professionals often stand at the front line of our society’s most critical and traumatic events. They are the unsung heroes who rush in when everyone else is rushing out. But this noble calling comes with its own set of emotional challenges.

The rapid shifts from moments of high tension to periods of calm can create a whirlwind of emotional turmoil. Over time, these mismanaged emotional traumas can lead to incomplete trauma cycles, eventually manifesting as post-traumatic stress (PTS).

During my law enforcement career of 22 years, I suffered in silence and self-medicated. It wasn't until the end of my career that I discovered an array of healing modalities that have been critical to my recovery and overcoming post-traumatic stress. It is critical to learn how to manage your emotions while on the job and not stuff them down, hoping they will go away. 

Here are five essential strategies that can help mitigate the effects of your job.

Prioritize Self-Awareness

Self-awareness is the cornerstone of emotional intelligence. First responders must recognize and acknowledge their emotional states. By understanding their triggers and responses, they can better navigate their emotions during and after traumatic events. Journaling experiences and feelings can be a powerful tool. This practice not only helps in processing emotions but also in identifying patterns that need attention. Regular self-reflection enables first responders to stay in tune with their mental wellness and seek assistance when necessary.

Establish Strong Support Networks

No one should face trauma alone. Building a robust support network is vital for emotional resilience. This includes trusted colleagues, friends, family, personal coaches, and mental wellness professionals. Peer support groups, where individuals with similar experiences can share and provide mutual support, are particularly beneficial. These networks offer a safe space to express feelings, gain insights, and receive encouragement. Remember, leaning on others is not a sign of weakness but a testament to one’s strength in seeking help.

Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can significantly reduce stress and enhance emotional regulation. Deep breathing, meditation, and progressive muscle relaxation can help ground and calm the mind. Mindfulness, in particular, encourages being present in the moment, which can mitigate the effects of past traumas and prevent anxiety about future events. Integrating these techniques into daily routines can foster a sense of peace and balance, even amidst the chaos of public safety work.

Engage in Regular Physical Activity

Physical exercise is not just beneficial for the body; it is also a powerful tool for emotional wellness. Regular physical activity releases endorphins, which are natural mood lifters. For first responders, engaging in activities like running, swimming, or even yoga can provide an outlet for stress and tension. Exercise also improves sleep quality, which is often disrupted by traumatic experiences. By incorporating physical activity into their routine, first responders can enhance their overall well-being and resilience.

Seek Professional Help When Needed

There is no substitute for professional guidance when it comes to managing the effects of trauma. Mental wellness professionals, such as therapists, counselors, and trauma-informed coaches, are equipped with the tools and techniques to help first responders process their experiences and emotions. Cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), and other trauma-focused therapies have proven effective in treating PTS. Seeking professional help should be viewed as a proactive step towards maintaining mental wellness rather than a last resort.

The emotional toll of public safety work is undeniable, but it does not have to lead to chronic stress or PTS. By prioritizing self-awareness, establishing strong support networks, practicing mindfulness, engaging in regular physical activity, and seeking help, first responders can manage their emotions effectively.

These practices not only help in staving off the effects of post-traumatic stress but also in fostering a healthier, more resilient workforce. Ultimately, taking care of their mental wellness enables first responders to continue their vital work with the strength and compassion that their roles demand.

If you are an active member of the public safety community and are afraid reaching out for help may harm your reputation or career, contact me directly, and let's have a confidential conversation about your frustrations, challenges, needs, and options for getting the help you deserve. 

You do not need to suffer alone or in silence.