Physicians and practitioners who support clients with elevated stress markers and the physical results of stress frequently integrate mindfulness into their treatment protocols. We have learned about positive psychology and it’s validity in lowering the stress response in cops and other first responders. This means that clients are expected to take a larger role in their own recoveries and must buy into the basic teachings of positive psychology model.

Police in Massachusetts and throughout America are on the front line when it comes to traumatic experiences.  Arguably, everything from unattended death, domestic violence, child abuse, and a fatal motor vehicle crash may show up on the call board of any dispatcher on any day or night. In response to traumatic events – officer safety and resilience demands CISD in its aftermath. In the long run physical health and well-being are the underpinnings of a resilient professional who can be counted on to be clear headed –  when called upon for those once in a lifetime calls that most of us will never have to answer (Sefton, 2015). “Psychological benefits include reducing distress, enhancing confidence in abilities and recognizing psychological responses that need the attention of a mental health professional” Anderson, et. al., 2017. 

“Scientists have discovered that mindfulness meditation can help relieve stress, treat heart disease, and alleviate other conditions like high blood pressure, chronic pain, sleep problems, and gastrointestinal ailments” according to Harvard researchers in 2018.

When necessary police officers undergo critical incident debriefing and peer support. Some benefit has been demonstrated using biofeedback protocols to reduce the trending autonomic arousal through a paced breathing exercises to ameliorate the sympathetic-parasympathetic mismatch that has well described negative impact on physical health, emotional embitterment, and job satisfaction (Sefton, 2017).

As an example, there are many things you can do to reduce the experience of stress while working with citizens who may or may not have been exposed to Covid-19 or those who may have tested positive for coronavirus. This was a huge problem during the pandemic and many are suffering from long symptom Covid and its emotional impact. The resulting anxiety, fear and anger is a normal reaction to a situation that was out of control like the time during the 2020-2021 quarantine.

Each of us worries about someone else more than ourselves but you must protect yourselves to go home safely after your shift.  Many organizations allow their officers to take time during their shift to be active and even work-out. Be careful not to stigmatize those who are sick or in crisis. Here are some things to do:

1. Mindfulness – research has demonstrated the relaxation including meditation has a role in reduced blood pressure and lowering stress.  Practice makes perfect – try to get away for 5 minutes once or twice during your shift to quiet your body.  We are hard-wired for the fight and flight response.
2. Breathing – slow your breathing.  Practice with inhaling for 3 seconds and exhaling for 4 seconds.  You can use a clock with a second hand.  This will lower your heart rate and reduce sympathetic arousal. Do this both at home and when you are working on the road. There are many variants on breathing techniques “box breathing” is sometimes taught.
3. Take time to be present – quiet your mind and allow your brain to re-focus on the task at hand.  Avoid becoming overwhelmed by all that is before you. Take a few minutes between calls
4. Exercise is key – members of the PD might take a 5 minute walk during breaks 
   from their shift.  When away from the station allow yourself time to de-stress by getting exercise.  Walking can be a huge benefit.  Say “hello” to someone as you walk as it can let them know that you see them and they are not alone.
5. Avoid over use of alcohol or drugs as these are not for adaptive coping and can make you feel worse.
6. Healthy diet – stress has can affect eating habits and metabolism. If you are prone to emotional eating this means that you should keep some healthy snacks on hand.
7. Avoid excess screen time.  Do not watch CNN/Fox/MSNBC 24/7.  Update yourself as needed but do not overdo it as it can add to anxiety.
8. Reach out to your extended family via FaceTime or email. Staying connected can 
   reduce fear. This might be a good time to reconnect with old friends.  Share your worries but avoid embitterment and blame. Do not be afraid to ask for help, use the peer support network! 
   
   

The problem with anything that seems too easy is that no one will stop and apply the techniques when things are tough. They take practice and courage. Reach out to a partner or supervisor if you need support. No one should suffer alone. 

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Polizoti, L. (2017) Psychological Resilience: From Surviving to Thriving in a Law
Enforcement Career. Direct Decision Institute presentation.

Judith Andersen, Ph.D., Harri Gustafsberg, M.A., Peter Collins, M.D., Senior Cst. Steve Poplawski, Bsc., Emma King, M.A., Performing under stress: Evidence-based training for police resilience. RCMP Gazette Magazine Vol. 79, No. 1.

Sefton, M. (2015) Critical Incident Debriefing: The cumulative effects of stress. Blog post: https://msefton.wordpress.com/topics/dv-and-trauma/police-service/critical-incident-debriefing-the-cumulative-effects-of-stress/ Taken 12-30-17.

Sefton, M (2017) Biofeedback: Teaching the body to return to a proper homeostasis. Blog post: concussionmanagement.wordpress.com https://wordpress.com/post/concussionassessment.wordpress.com/3682, taken 12-30-2017