Part 3: Tools for the Toughest- Behind the Badge: The Hidden Epidemic Among First Responders — And the Bay Area Therapist Fighting It. Part 3: Tools for the Toughest — Coping and Resilience Strategies
- Janelle Brady, MS, LMFT
- Jun 6
- 6 min read
Updated: 6 days ago
Part 3: Tools for the Toughest — Coping and Resilience Strategies
First responders are trained to handle the worst days of others’ lives. But who helps them get through their own?
When your job constantly involves trauma, chaos, and danger, it’s not a matter of if stress builds up — it’s when. That’s why learning how to cope and build resilience isn’t a luxury — it’s survival.
In this post, we explore the tools and techniques first responders can use to protect their mental health — and why emotional strength isn’t about “toughing it out,” but about knowing when to slow down and take care of yourself.
“The trauma doesn’t leave you, it just stays there, festering. You go to a call, deal with the aftermath, and then you go back out to do it all over again. After years of seeing death, violence, and destruction, it just builds up. I didn’t realize how much it had affected me until I found myself staring at my own reflection, not even recognizing the person I had become.”
— Anonymous Police Officer
This is the reality for many first responders. But there are ways to stop the build-up — and start to heal.
Coping vs. Resilience: What’s the Difference?
Coping = How you deal with stress in the moment (short-term tools)
Resilience = Your ability to bounce back over time (long-term mindset and habits)
Both are essential. The good news? Both can be built.
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Coping Strategies That Work
These tools are about managing the stress in the moment:
Grounding techniques (for when your mind races):
5-4-3-2-1: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
Box breathing Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Repeat
Physical resets:
Stretching or short walks after intense calls
Drink water after high-adrenaline situations
Cooling down physically — trauma often lives in the body
Emotional offloading:
Talking to a trusted peer
Debriefing with someone you trust & who gets it
Creative or solitary outlets:
Journaling or reflection: Take a few minutes to write down or voice record what you are feeling
Art, music, tactile relaxation
Quiet time: Step away (even briefly) to resent mentally during a shift
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Building Long-Term Resilience
These habits strengthen your ability to face continued stressors and traumas:
Routine check-ins with yourself
Ask yourself daily: “How am I doing, really?”
Ask: “What’s my stress level right now, 1–10?”
Use traffic light check-ins:
Red = overwhelmed,
Yellow = stressed,
Green = good to go
Connection with peers
Peer support teams
Buddy systems on shift
Participate in peer support or buddy systems regularly
Professional mental health support
Connect with a trauma-informed mental health provider
Maintain regular therapy (even when things seem okay)
Consider EMDR (Eye movement desensitization and reprocessing) or other trauma-specific counseling options.
Physical wellness
Your body is your first line of defense against burnout
Prioritize:
Sleep hygiene
Prioritize consistent, restorative sleep on off-days
Nutrition & hydration
Fuel your body to support your brain
balanced meals
Movement & Exercise
Move regularly to release stress and build physical resilience
Purpose + perspective
Remind yourself why you do this work
Celebrate small wins: a life saved, a calm call, a kind word
Pro Tip:
Keep this list in your locker, glove box, or phone notes.
You don’t need all the tools all the time — just one or two can make a difference.
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What to Avoid
Sometimes, coping goes the wrong way. Common unhealthy habits include:
Excessive alcohol or drug use
Withdrawing from family or friends
Suppressing emotions instead of addressing them
These may bring short-term relief but lead to long-term harm. The first step toward healthier habits is noticing when the old ones aren’t working.
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You Deserve a Full Toolbox
No one expects first responders to face fires, fatalities, and fear alone. So why face mental stress alone?
Using coping tools doesn’t make you weak. It makes you prepared.
Call to Action:
Try just one of the tools above today — a breath, a buddy check-in, a moment of silence after a call.
Then ask a teammate: “What helps you get through the tough shifts?”
Click below for additional specific resources for First Responders:
Click below for additional coping skill ideas:
For a printable version of self-care ideas:
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A free consultation with a Therapist in Pleasant Hill / Walnut Creek, CA.
Are you looking for a compassionate and effective therapist in the Pleasant Hill / Walnut Creek, CA area to overcome depression? I’m not the therapist that will ask you how you feel every day. Instead, we work together as a team to make concrete improvements in reducing your symptoms and enjoying life again.
As an experienced practitioner with 15 years of experience and a background in Applied Behavior Analysis, I often implement data tracking, ensuring clinical progression & increasing your awareness in your growth. I specialize in providing supportive therapy with a touch of humor. I am a Certified Clinical Trauma Professional, trained in EMDR, & evidenced based techniques including CBT & DBT to help facilitate your treatment goals with a solution focused approach.
Specialties include depression, anxiety, autism, trauma, ABA, and IEP consultations.
Like what we talked about today? Check out related articles:
Click below for additional specific resources for First Responders:
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STATISTICS:
FROM 2017 – 2021:
511 OFFICERS WERE KILLED IN THE LINE OF DUTY
756 OFFICERS DIED BY SUICIDE
From 2017 to 2021, the FBI’s Law Enforcement Officers Killed and Assaulted (LEOKA) program reported 511 officers were killed in the line of duty (270 feloniously and 241 accidentally).
During the same 5-year span, First H.E.L.P. — a nonprofit that started collecting law enforcement suicide data in 2016 — reported 756 officer suicides.
That number is nearly three times higher than that of feloniously killed officers.
This data suggests that officers are more likely to kill themselves than to be killed in the line of duty. Suicide in the law enforcement community has become an epidemic, and these brave men and women need help.
As a result, in May 2020, Congress passed the Law Enforcement Suicide Data Collection (LESDC) Act to generate an understanding of suicide in law enforcement and help prevent future deaths.
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STUDIES SHOW:
30% of First Responders Develop Behavioral Health Conditions
Approximately 30% of first responders develop behavioral health conditions, such as depression and post-traumatic stress disorder (PTSD), compared to 20% in the general population.
This disparity underscores the heightened mental health risks associated with emergency response professions.
In 2020, 116 police officers died by suicide while 113 died in the line of duty (Stanton, 2022).
In 2021, that number rose to 150 officers dying by suicide (Leone, 2022).
Law enforcement officers have a 54% increase in suicide risk when compared to the civilian population (McAward, 2022).
Suicide rates among EMTs and firefighters are significantly higher than average.
Emergency Medical Services (EMS) providers, including EMTs and firefighters, experience significantly higher proportionate mortality ratios for suicide than the general population.
For instance, EMS providers have been shown to have suicide rates ranging from 17.2 to 30.5 per 100,000, compared to the general population's rate of 13.0 per 100,000. Prevalence of Suicide Risk Factors among Emergency Medical Services Providers in Utah
Additionally, a study found that firefighters and EMTs had significantly higher proportionate mortality ratios for suicide compared to the general U.S. working population.
Police officers are more likely to die by suicide than in the line of duty.
For example, in 2017, 140 police officers died by suicide, while 129 died in the line of duty.
This trend continued in subsequent years, highlighting the persistent mental health challenges within the profession.
Furthermore, police officers have a 54% increased risk of suicide compared to the civilian population. Boston University
These numbers are staggering — but they only scratch the surface. Many cases go unreported because of the deep stigma within the profession.
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RESOURCES:
Mental Disorders and Mental Health Promotion In Police Officers - PMC
5 Reasons the Mental Health Of Police Officers Needs To Be A Priority | Walden University
LAW ENFORCEMENT MENTAL HEALTH AND WELLNESS ACT (LEMHWA) PROGRAM | COPS OFFICE
New NAMI Cope Mental Health Program To Support California Police Officers - NAMI California
Prevalence Of Mental Illness and Mental Health Care Use Among Police Officers - PMC
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