Building Resiliency Without a Formal Program: Self Care Strategies for Officers

Over the last few years, I’ve had the opportunity to travel around the country and teach police officers. I’ve visited different agencies and seen a variety of wellness bureaus and teams. Through these experiences, I’ve learned that many departments are investing time and effort into officer wellness.

Police culture is slowly changing, and resources are becoming more available. But there’s one problem with this slow change:

Cops need help now.

To get that help, I believe it’s up to each individual officer to invest in themselves and build resilience. This kind of self-investment is already happening in other areas of police training.

The best officers I’ve ever worked with invested in their own training and gear on top of what the department provided. They trained in martial arts like Jiu Jitsu to supplement department defensive tactics. They spent hours on the range after their shifts to improve marksmanship beyond the quarterly qualifications. I even saw them spend their own money on classes to deepen their knowledge of the job.

The reality is that the training provided by most agencies only meets the minimum POST standards and gives officers a basic foundation. To be truly effective in this profession, officers must take ownership of their own development.

Just as officers invest in extra training, they should also focus on their personal resilience to handle the stresses of the job. Here are some strategies that have worked for me and for other officers I’ve met during my travels:

Therapy

Whether it’s through an agency’s peer support program or a dedicated wellness bureau, finding a therapist who works for you is essential. Some officers use services provided by their departments, but that only works if there’s trust between the agency and the individual. If you’re not comfortable reaching out to your department or peer support, your insurance provider can help guide you to someone.

Prioritize Sleep

One of the most important tools for building and maintaining resilience is sleep. When I look back at my lowest moments, the one thing that was consistent was a lack of sleep. Anxiety, stress, and other mental blocks can disrupt rest and severely impact your mental health. Shift work only adds to the challenge. Here are a few ways to improve your sleep quality:

• Avoid caffeine and nicotine for at least 4 hours before bed

• Don’t use screens (like smartphones or tablets) right before or in bed

• Keep your sleep environment cool and dark—use blackout blinds if you’re working night shifts

• Try meditation apps to help you fall asleep more easily.

Sleep builds mental resilience. Period.

Fitness and Nutrition

Staying physically fit isn’t just about being ready for the physical demands of the job. There’s a strong connection between physical fitness and mental resilience. Numerous studies show that exercise is an effective tool against depression and anxiety. What you put into your body matters too. Preparing meals instead of relying on fast food or processed snacks will boost your physical and mental health.

Meditation and Self-Care

Just a few minutes of meditation each day can do wonders for centering your thoughts and reducing stress. Whether through mindfulness exercises, yoga, or quiet reflection, making time for meditation builds self-awareness.

Self-care, in all its forms, should be a non-negotiable part of your routine. I tell people in my classes: You can’t fill other people’s cups if yours is empty. So do what fills your cup!

Continuing Education and Training

There are many resilience training options available both online and in person. How do you know which ones are impactful? Start by looking at the instructor’s experience. Have they worked a long career in law enforcement? Do they understand what you’re going through? Have they faced critical incidents and traumatic experiences and know how to empathize?

I’ve had the privilege of teaching at both large and small agencies across the U.S. and Canada. And I’m excited to share that we’ve been working hard on developing an online resilience class, launching next week! In the course, I’ll share scientifically backed techniques to build resilience, regulate intense emotions in real-time, and understand how to process trauma in healthy ways.

Head to our website here to stay updated on the latest news and details about the upcoming class.