Self care

Understanding alcohol and how it affects your body, mind, and behaviour can help you make choices that support your health and wellbeing. Being aware of your drinking doesn’t mean judgment, it means giving yourself the tools to make safer decisions, reduce potential harm, and maintain a healthier lifestyle. 

Here is a list of some ‘safer drinking tips’ – these help you make some conscious choices before you start drinking.  

Safer Drinking Tips

• Set limits before you start drinking 
• Alternate alcoholic drinks with water 
• Avoid drinking on an empty stomach 
• Choose lower-strength options 
• Keep track of units 
• Plan alcohol-free days, especially if you’re struggling emotionally 

Benefits of drinking less:

• Better sleep and mood 
• Improved relationships and work performance 
• Lower risk of liver disease, heart disease, and cancer 
• Saving money 
• More energy and focus for life and work 

Times When Any Drinking is Too Much

• When driving or operating machinery 
• When pregnant or breastfeeding 
• When taking certain medications 
• With specific medical conditions (e.g., liver problems) 
• If you feel you can’t control your drinking 

If you’re curious about your drinking, Drinkaware offers a helpful self-assessment tool to help you better understand your habits: Drinkaware Self-Assessment Tool 

Anger in policing is understandable. In your role, you regularly encounter threat, injustice, disrespect, trauma, and high-stakes decision-making. Anyone in your position would feel strong emotions. 

Build Self-Awareness

Managing anger starts with understanding it. Notice your patterns: what triggers your anger, how it feels in your body, and how you tend to react. This awareness gives you the power to respond rather than react. 

A simple, effective tool is a thought journal, writing down your thoughts, feelings, and physical reactions in the moment. This creates a safe space to explore your emotions without judgment and spot patterns you might otherwise miss. 

Example structure: 
Trigger → Thought → Emotion → Physical Response → Behaviour → Consequence 

Notice Common Thinking Traps

High-stress situations can make unhelpful thinking patterns feel automatic. This is normal. The key is to pause and question the thought gently before it drives your reaction. 

Ask yourself: 

• What evidence supports this thought? 
• What evidence challenges it? 
• Is there another explanation for what’s happening? 
• What would I say to a colleague thinking this way? 

Even a brief mental check can help you step back and see the situation more clearly. 

Calm Your Body in the Moment

Anger triggers a natural physical response: adrenaline prepares your body to act. When adrenaline stays high, it can push anger into aggression. 

You can calm your body quickly and restore clear thinking with this 2-minute reset: 

• Slow your breathing – inhale for 4 seconds, exhale for 6 seconds 
• Release tension – unclench your jaw, drop your shoulders 
• Ground yourself – name five things you can see around you 

These small actions signal your nervous system that it’s safe to think clearly again. 

Use Practical Behavioural Strategies

Creating a pause between a trigger and your response can make a big difference. You might try: 

• Pausing before responding, when it’s safe 
• Using calm, assertive language instead of reacting emotionally 
• Releasing tension through movement—strength training, running, or boxing 
• Creating a post-shift decompression ritual—listening to music, showering, or taking a short walk before reconnecting with family 

Small routines like these help your mind and body shift out of “operational mode.” 

Protect Your Home Life

It’s natural for policing frustrations to follow you home. You deal with situations most people never see. 

Creating a clear boundary between your work and home life can make a real difference. When you notice tension carrying over, pause and ask: 

• Am I reacting to my family, or to my shift? 
• What does my partner or child need from me right now? 
• What kind of person do I want to be at work—and at home? 
• What could help me release this energy in a healthier way? 

Even brief reflection can help you reset and show up as the person you want to be, on duty and at home.

Enquire for support

It’s completely normal to feel anxious in your role. Policing comes with pressure, uncertainty, critical incidents, shift work, and public scrutiny. Anxiety only becomes a concern when it is persistent, intense, difficult to control, or starts affecting your work, sleep, relationships, or daily life. 

There are practical strategies to manage anxiety both in the moment and over time: 

• Breathing exercises: Try 4-2-6 breathing (inhale 4 → hold 2 → exhale 6) 
• Grounding: Use the 5-4-3-2-1 senses method to reconnect to the present 
• Movement: Short walks, light exercise, or stretching can reduce stress hormones 
• Sleep routines: Keep a regular schedule where possible; reduce screen time before bed 
• Limit caffeine and alcohol
• Mindfulness or relaxation: Brief guided exercises, meditation, or progressive muscle relaxation 

It helps to talk 

You don’t have to manage anxiety on your own. Speaking with a trusted colleague, supervisor, peer support officer, GP or counsellor can make a big difference. Early support improves outcomes and helps you stay effective at work and balanced at home. 

When to Seek Professional Support

 Read more about techniques we use to help people with anxiety – therapies
Enquire about the type of support we offer when your anxiety: 

• Interferes with work or home life 

• Causes avoidance of duties or situations 

• Leads to panic attacks 

• Leaves you feeling unable to cope 

There is no wrong time to ask for help, seeking support is a sign of strength. 

Where to Get Help (UK)

Support is offered by several other organisations in addition to us, you might want to try and receive support from any of these: 

• Oscar Kilo – National Police Wellbeing Service
  If you’re in crisis: 0300 131 2789 
• Shout – BLUELIGHT (24/7 text support)
  Text BLUELIGHT to 85258 for free, confidential support 
• StayAlive App
  Suicide prevention app with safety plans and grounding tools 
• NHS Support 
• Your GP (assessment, treatment, referrals) 
• NHS Talking Therapies (self-refer for CBT and other therapies) 
• Crisis support: call NHS 111 → Option 2, attend A&E, or call 999 in an emergency 

Enquire here for support

It’s important to check in with yourself and notice how you’re coping. You might need extra support from your GP, friends, family, or workplace while actively grieving. Ironically, these are often the times when reaching out feels hardest, but being honest about how you feel is key to your resilience. 

Over time, you’ve likely developed coping strategies that help you manage what you see day-to-day. These strategies serve you well, but there may be times when they aren’t enough. When that happens, seeking support is sensible, human, and a sign of strength, not weakness. 

Connect with others

Even small conversations can help. Talking about your experience, even a little, helps your brain process the loss and can ease the intensity and complications of grief. You don’t have to carry it alone. 

• Make sure you are sleeping well and giving yourself time and permission to relax 
• Manage nutrition as best you can. Whether you are eating more, or less than usual, making sure you do eat and keep hydrated is helpful for your overall wellbeing. 
• Manage your alcohol intake. You may feel like drinking more, but this can make you feel worse. 
• Understand your triggers. Some things may invoke difficult feelings or emotions related to your loss. Try and recognise these and manage them as best you can. 

Where to Get Help

• Occupational Health and your GP: Stay connected with your healthcare providers—they can offer guidance, support, and referrals. 
• Cruse Bereavement Care: A charity specialising in grief information and counselling.

Click here for support

Managing a chronic illness while working in policing comes with challenges most people never see. Long shifts, exposure to trauma, and the demands of the job can make looking after your health feel overwhelming.  

You deserve a workplace where your health needs are recognised and supported. National policing guidance highlights the importance of creating environments where everyone can thrive, even while managing long-term health conditions. 

With the right support, reasonable adjustments, and practical self-care strategies, staying well at work is possible, you are not alone. 

Living with a Chronic Condition in Policing 

Your role comes with unique pressures. Irregular shifts, exposure to trauma, and constant responsibility can make chronic conditions, such as diabetes, heart disease, autoimmune conditions, or long-term mental health challenges, harder to manage. Evidence shows that both operational and organisational stressors can worsen symptoms over time. 

For example, during intense periods like the COVID-19 pandemic, many officers and staff reported higher anxiety and disrupted routines, highlighting how external pressures can impact wellbeing. 

Challenges You Might Be Facing

• Shift work and fatigue: Irregular or night shifts can aggravate many long-term conditions.  

• Organisational pressure: Heavy workloads, limited breaks, or administrative strain can worsen symptoms and leave you feeling depleted.  

• Worry about stigma: You may hesitate to tell your supervisor about your condition. You are not alone, many people fear being treated differently if they speak up.  

• Physical strain: Wearing heavy kit, sudden exertion, or long periods sitting in vehicles can trigger or worsen pain and fatigue. 

Ways You Can Cope and Stay Well 

1. Build Your Support Network

You don’t have to manage this alone. Occupational Health teams understand your role and can suggest adjustments that keep you safe and effective. Supportive leadership and fair treatment also make coping with chronic illness much easier.  

2. Look After Yourself Day to Day

• Pace your energy, rest when you need to. 
• Keep your sleep and meal routines as consistent as your shifts allow. 
• Stay active in ways that suit your condition; physical activity is proven to improve wellbeing for police workers.  
• Choose healthier coping strategies, research shows that while some officers may use alcohol to manage stress, this can worsen symptoms over time. Link to alcohol awareness  

3. Get Support Early

Seeking help early can prevent flare-ups and complications. Regular monitoring and health checks can identify issues before they become serious. Police-specific screenings and wellbeing programmes have been shown to support long-term health effectively.  

Workplace adjustments that could help

If your condition affects your work, you are entitled to reasonable adjustments. These may include: 

• Predictable or modified shifts 
• Temporary changes to duties 
• More frequent rest breaks 
• Ergonomic or lighter equipment 
• Protected time for medical care 

Policing wellbeing guidance supports creating work environments where your health needs are respected and accommodated. 

Where you can get help

• Oscar Kilo – National Police Wellbeing Service – Offers self-help tools, guidance, and wellbeing resources for everyone in policing.  
• Your GP, specialist clinician, or Occupational Health – For diagnosis, treatment, and workplace support. 

Click here for support

Depression doesn’t always look the same in policing as it does in the general population. 

You might find yourself minimising how you feel or pushing through distress because workplace culture often values resilience and strength. Concerns about judgement, stigma, or the potential impact on your career can make it harder to talk openly about what you’re experiencing. 

Common signs include:

• Persistent low mood or a loss of motivation 

• Increased irritability or feeling emotionally numb 

• Sleep difficulties, especially linked to shift work 

• Difficulty concentrating or making decisions 

• Withdrawing from colleagues, family, or normal routines 

These changes often develop gradually. Because they build over time, it can be easy to overlook them until they start to affect your day-to-day life. 

Enquire here for support

Shift work is part of policing, but it can take a toll on your energy, focus, digestion, sleep, and long-term health. Research shows that officers and other shift workers often experience disrupted appetite, irregular meal patterns, eating driven by fatigue, and limited access to healthy options, especially during night shifts. With long hours and unpredictable demands, eating well can feel challenging, but small, consistent habits can make a big difference to how you feel on shift and afterwards. 

Here are some practical tips to help you eat well on shift: 

Before Your Shift: Fuel Up Well

Starting your shift with a balanced meal can keep your energy steady and reduce the temptation to grab high-calorie snacks later. Dietitians recommend having a proper main meal before a night shift rather than trying to eat it during the night. 

Meal ideas to get you started:

• A bowl of porridge with fruit, nuts, or seeds 
• Wholegrain pasta with chicken, tuna, or beans 
• A bean or vegetable chilli 
• Stir-fry with tofu or lean meat 
• Wholemeal wraps or bagels with protein 

These meals combine slow-release carbohydrates, lean protein, and fibre, giving you long-lasting energy through your shift. 

During Your Shift: Keep It Light, Frequent, and Practical

Large meals between midnight and 6 a.m. can make you feel sluggish and affect digestion. Smaller, protein-rich snacks are easier to manage and help maintain consistent energy. 

Smart snack options include:

• Greek yogurt or cottage cheese 
• A handful of nuts 
• Fruit like bananas, apples, or berries 
• Vegetable sticks with hummus 
• Wholegrain crackers 
• Boiled eggs 
• Low-fat cheese snacks 

If you can, pack your own meals. Access to healthy food is often limited on night shifts, especially in policing environments. Preparing in advance can make a significant difference. 

Hydration Matters

Dehydration can increase fatigue and reduce concentration, two things you can’t afford on shift. Try to sip water throughout your shift rather than drinking large amounts at once. 

Caffeine tips:

• Use caffeine early in your shift to help you stay alert 
• Avoid caffeine in the six hours before you plan to sleep to protect your rest 

After Your Shift: Eat Light and Prepare for Sleep

Eating something small before bed can prevent waking hungry, but heavy meals can cause indigestion and disrupt sleep. 

Good post-shift options include:

• Wholegrain toast with nut butter 
• Fruit with yogurt 
• A small portion of porridge 
• A light sandwich 
• Try to avoid alcohol, as it may make you drowsy initially but can worsen sleep quality overall. 

Plan Ahead: Your Most Powerful Tool

Planning and preparation make the biggest difference to eating well as a shift worker. When you prepare in advance, you can overcome barriers like lack of time, fatigue, and limited food options at night. 

Practical strategies:

• Batch-cook on your rest days and portion meals for the week 
• Build a “shift snack pack” with ready-to-eat items 
• Keep healthy snacks in your kit bag or car 
• Use a cool bag for perishable foods 
• Shop with a list to avoid impulse buying 

Quick-Start Checklist for Your Shifts

• Eat your main meal before your night shift 
• Choose small, protein-rich snacks during the night 
• Stay hydrated and limit caffeine later in the shift 
• Keep meals light before sleeping 
• Prepare meals and snacks in advance 
• Include wholegrains, fruit, vegetables, and lean protein throughout your day 

Taking a busy mind on holiday can be the last thing any of us (or our loved ones) really want. However, it’s not always easy to simply switch off, just because the calendar says it’s time to. 

Here are some suggestions to help policing minds press ‘pause’. 

Before you set off

Protect your time. Be comfortable with decisions you make about accessing emails and social media. Share your intentions with your family and friends, so they ‘get it’. 

Holiday Vigilance. If you feel the need to, gently remind your loved ones how to stay safe. Then focus on more happy vigilance… such as: looking out for random acts of kindness or being the first to spot the sea, your destination, or your favourite food and drink. 

Plan not to plan. Factor in time to be free from decision-making. Delegate, or just let things unfold. 

‘Being on holiday’

Wherever you go, there you are. Policing may be a 24/7 job and you may get all sorts of inspiration on holiday. While that’s good, note it in a phone memo, or on a post-it-note and put it to one side. Then REFOCUS: you are on holiday. 

Be the holiday. When you feel chilled, tick off your senses: what can you smell, what sights catch your eye, what feels nice in (or on) your body? 

Make contact. Those around you are likely to want you to be happy. Share it with a nudge on the arm, a wink, or a rub on the back and let them know. 

Coming home

Don’t cling, bring it in. It’s inevitable to cling to the feeling of being relaxed, having time and space. That’s your prompt to introduce more of it into your life. Remind your brain about that feeling by bringing holiday recipes into weekly meals, using holiday snapshots as screensavers, keeping holiday jokes alive. 

Don’t let your mental health be at the mercy of your day job with the only relief being your next week off. 

Holiday tips to keep the vibe alive

• Wake up your brain to remind yourself you’re not at work and this time is different, new and yours. 
• Take half an hour out for yourself every day 
• Get aerial views as much as possible to gain wider perspectives and feel openness and space 
• Eat food with new tastes and decent nutrition 
• Stay hydrated in between drinking alcohol 
• Take as many moments as you can to stand still 
• Make eye contact with others and share ideas 

Grounding techniques help regulate adrenaline, reduce anxiety, and restore clarity during or after high stress operational work.
These strategies can be used by officers, call handlers, investigators, control room staff, and anyone exposed to pressure, trauma, or rapid-fire decision making. 

1. 30Second Tactical Reset

A fast, discreet reset suitable for vehicles, scenes, stations, or control rooms. 

• Plant both feet on the ground 

• Drop shoulders and relax jaw 

• Breathe in for 4 seconds, out for 6 

• Say silently: “Reset. I am here. I am in control.” 

Use when: coming off a difficult call, preparing for a new task, or after an adrenaline spike. 

2. 5–4–3–2–1 Situational Grounding

Re-engage your senses after distressing content or rising anxiety. 

• 5 things you can see 

• 4 things you can feel (vest, belt, chair) 

• 3 things you can hear (radio, ventilation) 

• 2 things you can smell 

• 1 thing you can taste 

Use when: your mind is racing or during emotional overload. 

3. Desk-Based Grounding

Designed for staff managing distressing calls or screen exposure. 

• Press feet firmly into the floor 

• Notice the temperature of your desk or headset 

• Lean back and feel points of contact 

• Take one slow breath 

Use when: your body feels tense or overwhelmed by auditory/visual information. 

4. Anchor Object Technique

Use a pen, badge clip, keyring, or small item.
Focus on: 

• Temperature 

• Texture 

• Weight 

• Shape 

Use when: you need a quick, discreet grounding method during tasks or public interaction. 

5. Movement Reset (Shift Friendly)

For long periods in vehicles or at desks. 

• Roll shoulders back 

• Stretch fingers open and closed 

• Gently rotate your neck 

• Press feet into the floor 

Use when: tension builds from prolonged alertness or static posture. 

6. Operational Breathing

A tactical breathing method used in high pressure roles. 

• Inhale 4 seconds 

• Hold 2 

• Exhale 6 

• Hold 2 

Use when: recovering from bluelight driving, conflict, or adrenaline surges. 

7. “Fact Check the Moment”

Ground yourself after difficult calls or traumatic exposure.
Silently repeat: 

• “I am safe right now.” 

• “This call/image is over.” 

• “My reaction is normal and temporary.” 

Use when: your body responds as if the threat is still happening. 

8. Task Switching for Overwhelm

Reduce overload quickly.
Choose one action: 

• Answer one email 

• Log one task 

• Take one breath 

• Stand and stretch 

Use when: the radio is relentless, workload is high, or thoughts feel chaotic. 

9. End of Shift Wind Down

Helps prevent taking work stress home. 

• 60 seconds of slow breathing 

• Shake out arms/shoulders 

• Visualise “closing the door” on the shift 

Hypervigilance happens when your brain stays on high alert, constantly scanning for danger. It’s a completely normal response during critical incidents, your body is keeping you safe. But when that heightened state lingers long after the immediate threat has passed, it can start to affect your wellbeing, your work performance, and your relationships. 

Even small practical strategies can help you feel more grounded: 

• During your shift:
  Take a few moments for controlled breathing (box breathing 4-4-4-4 method) or grounding exercises to reset after stressful incidents. Regular check-ins with colleagues or short breaks between tasks can help reset your nervous system. Clear boundaries between intense tasks and breaks.  
• Off duty:
  Create a wind-down routine before heading home. Limit caffeine late in your shift, and make space for activities that relax or energise you, whether that’s walking, listening to music (engage in non-policing activities you enjoy), or connecting with trusted friends and family  
• Long-term wellbeing:
  Prioritise sleep and regular routines sleep patterns. Stay physically active in ways that suit you – to release stress hormones. Eat healthy balanced meals, stay hydrated, and consider annual mental health check-ins. Seek support early if symptoms persist 

Enquire here for support  

There are practical strategies you can try on your own, and psychological techniques, including Cognitive Behavioural Therapy (CBT), that can help reduce the intensity and frequency of nightmares. 

You might find it helpful to practice a few exercises designed to ease the impact of trauma-related nightmares: 

Grounding Techniques – if you wake feeling distressed:

• Name 5 things you can see, 4 things you can feel, 3 things you can hear 

• Practice slow breathing: inhale for 4 seconds, exhale for 6 seconds 

• Remind yourself: “I am safe now. This was a dream.” 

• Turn on a soft light and orient yourself to the present 

Sleep Support Strategies – building a calming routine can improve sleep and support emotional recovery:

• Stick to a regular sleep schedule 

• Limit alcohol and caffeine before bed 

• Reduce screen time in the hour before sleep 

• Create a calm, safe sleep environment 

Nightmare Rescripting – changing the story of a recurring nightmare can help reduce its impact:

• Write down the nightmare exactly as it happens 

• Rewrite the ending so it feels safer or more empowering 

• Practice imagining the new version for 5–10 minutes each day 

 Enquire here for support

Your role in policing is physically demanding. Long shifts, rapid responses, heavy equipment, prolonged sitting or standing, and unpredictable incidents all increase the chance of muscle strain, chronic injuries, and persistent pain. For many officers, pain becomes a daily companion, affecting mood, sleep, energy, and overall mental wellbeing. 

Understanding why pain is common in policing, how it connects to mental health, and what you can do about it is key to staying well both on and off duty. 

Why Pain Is So Common for You

Several factors make policing a high-risk environment for chronic pain: 

• Irregular and rotating shifts 
• Repeated physical strain from running, lifting, or restraint work 
• Fatigue and disrupted sleep 
• High-pressure operational demands 

Research shows that shift work is linked to chronic musculoskeletal pain due to circadian disruption, sleep loss, and low-grade inflammation. Back, leg, and joint pain are particularly common during night shifts, when fatigue and poor sleep heighten pain sensitivity. Heavy equipment and long, continuous shifts further contribute to widespread musculoskeletal issues. 

New UK research highlights that police who work shifts experience disrupted sleep, fatigue, and barriers to healthy behaviours, a combination strongly associated with both pain and reduced wellbeing. 

How Pain Affects Your Mental Health

Chronic pain doesn’t just impact your body; it affects your mind. Studies consistently show that police report higher rates of stress, depression, anxiety, PTSD (Post-Traumatic Stress Disorder), and Complex PTSD (C-PTSD) than the general population, with pain often acting as a contributing factor. 

Pain can affect you mentally because: 

• Poor sleep worsens pain and mood: Pain at night can disrupt your rest, and inadequate sleep increases sensitivity to pain, creating a difficult cycle. 
• Pain reduces resilience and coping: When your body is in constant discomfort, daily pressures feel heavier, and maintaining emotional wellbeing becomes harder. 
• Pain limits activity and social connection: If movement or exercise becomes difficult, you may withdraw from colleagues, family, or hobbies that usually lift your mood. 
• Pain increases vulnerability to trauma-related distress: Reduced physical capability can make the mental load of trauma exposure feel heavier, increasing stress and anxiety. 

How Organisational Pressures Can Make Pain Worse

Pain doesn’t happen in isolation; it’s often amplified by wider pressures in policing. Poor working conditions, like limited recovery time, little control over shifts, and inconsistent support, can make managing pain harder and increase the risk of stress, burnout, and trauma-related mental health issues such as Complex PTSD. 

Pain becomes harder to manage when: 

• Rest periods are limited 
• Shifts are long or unpredictable 
• You feel unable to take time off 
• Support is inconsistent or unavailable 

Why Managing Pain Early Matters

Looking after your pain early is just as important as treating injuries themselves. Ignoring pain can increase the risk of: 

• Depression and anxiety 
• Irritability and emotional strain 
• Difficulty regulating stress 
• Reduced focus and decision-making 
• Burnout 

Research shows that wellbeing-focused strategies, including mindfulness, stress management, and early psychological support, can improve both mental health and operational performance.  

Practical Strategies for Managing Pain in Your Role

1. Move Regularly
   Small, frequent movements during your shift can reduce stiffness and joint pain. 
2. Strength and Flexibility Exercises
   Stretching, core strengthening, and resistance exercises can help support your body and reduce injury risk. 
3. Use Supportive Equipment and Manage Your Load
   Reduce unnecessary weight where possible and use ergonomic equipment to ease strain. 
4. Prioritise Sleep
   Sleep is critical for recovery. Disrupted sleep increases chronic pain and inflammation. 
5. Eat Well and Stay Hydrated
   Balanced nutrition supports tissue repair and reduces fatigue-related discomfort. 
6. Seek Psychological Support
   Pain and mental health are connected. Mindfulness, stress management, and trauma-informed therapy can help you cope with both. 
7. Access Support Early
   Physiotherapy, pain management services, and psychological support are most effective when you seek help before pain becomes chronic. 

When to Seek Professional Support

You should consider further assessment if your pain: 

• Lasts more than 3 months 
• Interferes with your work, sleep, or daily life 
• Comes with increased stress, low mood, or anxiety 
• Leads you to withdraw from colleagues, family, or activities 
• Affects your fitness for duty 

Remember: chronic pain is not a sign of weakness. Recognising it and addressing it early is one of the most important ways to protect your health, performance, and long-term wellbeing. 

Understanding Your Thoughts, Feelings, and Reactions

At times, your thoughts and emotions can feel overwhelming or difficult to make sense of especially when you’re dealing with pressure, stress, or challenging experiences. This section introduces a simple way of understanding what’s going on for you, and offers practical ways to feel more in control. 

Cognitive Behavioural Therapy (CBT) is based on a simple idea: your thoughts, emotions, physical sensations, and behaviours are all connected. 

What happens around you → What you think → How you feel → How your body responds → What you do 

Often, it’s not the situation itself that shapes how you feel, but the meaning you give to it. When your thinking patterns shift, your emotional experience can begin to change too. 

Understanding Your Emotions

Your emotions are not something to get rid of they’re important signals. They help you recognise what matters, prepare you to respond, and communicate your needs to others. 

At times, though, things can feel harder to manage. You might notice that: 

• Your emotions feel overwhelming or out of control 
• You try to push feelings away or avoid them 
• Certain thought patterns make things feel worse 
• Your behaviours (like avoiding situations) keep you stuck in a cycle 

Regulating Your Emotions

CBT isn’t about removing emotions it’s about helping you respond to them in a way that feels more manageable and balanced. Here are some approaches that can help: 

1. Notice and Reframe Your Thoughts
   Start by paying attention to your automatic thoughts. Ask yourself: Is this the only way to see this? Try to find a more balanced or realistic perspective. 
2. Take Small, Positive Actions
   When your mood is low, it’s easy to withdraw. Gently reintroducing small, meaningful activities even when motivation is low can help lift your mood over time. 
3. Gently Face What You’re Avoiding
   Avoidance can feel helpful in the moment, but it often keeps anxiety going. Taking small, gradual steps toward what feels difficult can help you build confidence and reduce fear. 
4. Stay Present with Your Emotions
   Instead of pushing feelings away, try noticing them:
   “This is anxiety” or “This is sadness.”
   Allow the feeling to come and go, without judging it. 
5. Use Grounding When Things Feel Intense
   If emotions feel overwhelming, simple techniques can help you steady yourself:

• Slow your breathing 

• Notice your surroundings (5 things you can see, 4 you can hear…) 

• Splash cold water or move your body gently 

Key Things to Remember

• Your emotions are signals, not problems 
• Your thoughts can influence how strongly you feel 
• Avoidance can keep you stuck 
• Small changes can make a real difference 
• Managing emotions starts with awareness, not suppression 

Enquire here for support

Policing is demanding. Shift patterns, long hours, and high-pressure situations can make good sleep harder to achieve, but it plays a vital role in your safety, decision-making, and overall wellbeing. 

Here are some practical tips to help you improve your sleep in ways that work alongside the realities of policing. 

Why Sleep Matters 

Good sleep supports you to: 

• React quickly in dynamic situations, including driving and critical incidents 
• Manage stress, irritability, and reduce the risk of burnout 
• Maintain your physical health and strengthen your immune system 
• Stay focused, think clearly, and complete accurate reporting 

Even small improvements in your sleep can have a meaningful impact on how you feel and perform. 

Building Better Sleep Habits

Create a routine that works for you
Aim for around 7–9 hours of sleep across each 24-hour period, even if this is broken into shorter blocks. Keeping a consistent sleep and wake time where possible, including on rest days, can help your body adjust. A simple wind-down routine, such as reading, calm music, or a warm shower, can help signal that it’s time to rest. 

Make your sleep environment work for you
A dark, cool, and quiet space can make a real difference. Blackout curtains, a sleep mask, or earplugs can help reduce disruption. Keeping your bed as a space for sleep, rather than work, phones, or TV, can also improve sleep quality over time. 

Managing Sleep Around Shifts 

Different shifts affect your body clock in different ways. Small adjustments can help you stay alert when needed and rest more effectively afterwards: 

Early shifts 

• Go to bed earlier the night before 
• Use bright light after waking to help you feel more alert 

Late shifts 

• Allow yourself to wake later where possible 
• Limit bright light in the morning after a late finish 

Night shifts 

• Take a short nap (20–30 minutes) before your shift if you can 
• Use bright light during your shift to stay alert 
• Wear dark glasses on the way home to help your body wind down 
• Try to sleep as soon as possible in a darkened room 

Supporting Your Body 

Caffeine and stimulants
Caffeine can be useful early in a shift but try to avoid it within 6 hours of planned sleep. Energy drinks can sometimes disrupt sleep further, leading to peaks and crashes in energy. 

Food and hydration
Avoid heavy meals in the 2–3 hours before sleep. If you’re hungry, a light snack such as yoghurt, toast, or a banana can help. Staying hydrated during your shift is important, but limiting large drinks just before bed may reduce sleep disruption. 

Winding Down After Demanding Incidents

Policing often involves adrenaline-filled situations, and it can take time for your body to settle afterwards. You might find it helpful to: 

• Use slow breathing techniques 
• Take a warm shower 
• Listen to calming music 
• Write down any thoughts that are difficult to switch off from 

These small steps can help your mind and body transition into rest. 

Looking After Your Wellbeing

Sleep difficulties are common in policing, particularly when roles involve pressure, disruption, and repeated exposure to challenging situations. You might notice problems falling asleep, staying asleep, or switching off after a shift. 

If these difficulties persist, such as ongoing insomnia, nightmares, or increased stress, it may help to speak with occupational health, your GP, force wellbeing services, or a mental health professional. Early support can make a significant difference. 

Managing Fatigue on Shift

If you’re feeling tired during a shift, small actions can help maintain alertness: 

• Take short breaks where possible 
• Stay hydrated 
• Move regularly, even briefly 
• Use light to support alertness 
• Consider a short, controlled nap (15–20 minutes) on longer night shifts, where this fits with operational policy 

Stress is a natural response to pressure, but in policing it can become chronic, quietly building over time. You face repeated exposure to trauma, high-stakes decision-making, long shifts, and public scrutiny. On top of that, the daily operational and organisational demands of the job, might cause stress to escalate. 

When stress is persistent, it can affect your mental and physical health, contributing to anxiety, burnout, depression, or even PTSD (Post-Traumatic Stress Disorder) or Complex PTSD (C-PTSD). That’s why looking after your wellbeing isn’t optional, it’s essential. 

Taking care of yourself doesn’t have to be complicated. Small, consistent habits can make a big difference. 

Here are some strategies you can use to help you manage stress: 

Take Care of Your Body:

• Prioritise sleep whenever you can 
• Eat balanced meals and stay hydrated 
• Move your body—short walks, stretches, or a bit of exercise all count 

Practice Relaxation:

• Deep breathing or guided exercises 
• Progressive muscle relaxation 
• Mindfulness, meditation, or gentle yoga 
• Listening to calming music or nature sounds 

Try This Simple Breathing Exercise – 4–4–6 Breathing:

• Inhale gently through your nose for 4 seconds 

• Hold for 4 seconds 

• Exhale slowly through your mouth for 6 seconds 

• Repeat for 1–2 minutes to calm your body and steady your breathing 

Connect With Others: 

• Talk to friends, family, colleagues, or support groups 
• Sharing how you feel can reduce isolation and help you gain perspective 

Manage Your Time:

• Break tasks into small, achievable steps 
• Prioritise what must be done first 
• Take regular breaks 
• Be kind to yourself, it’s okay not to do everything at once 

Challenge Unhelpful Thoughts:

• Notice when your thinking becomes negative or exaggerated 
• Gently replace these thoughts with more realistic, balanced ones 

Make Time for Enjoyment:

• Reading, music, hobbies, nature, or creative activities 
• Small moments of joy can reduce tension and boost your mood 

Key Tips to Remember

• You are not alone 

• Stress is common and manageable 

• Small changes in habits can make a big difference 

• Asking for help is a sign of strength, not weakness 

 Enquire here for support

Developing emotional awareness and healthy coping strategies can help you stay resilient. You can start by noticing what you’re feeling, naming it, and reflecting on what triggered it. On-the-spot strategies can also help you manage your emotions in the moment:

• Box breathing – Slow, structured breaths can calm your nervous system. Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series
• Pausing before reacting – Taking a moment before responding helps you respond rather than react. The Power of Pausing Before Reacting – Podcast | Headspace
• Thought distancing – Step back from intense thoughts to reduce rumination. Thought Defusion: Cognitive Distancing Techniques
• Peer discussion – Talking with colleagues who understand your role can reduce isolation and help you process experiences.

Enquire here for support  

As technology evolves, so does the nature of crime. You may find that your role involves reviewing digital evidence such as audio or visual material, sometimes involving distressing content, including child sexual exploitation or terrorist material. This type of work can be difficult, and it’s important to recognise the impact it can have on you. 

This section offers some simple ways to help you manage your exposure, look after your wellbeing, and support those around you. 

Staying Focused

Working with this material requires concentration, but also care for your own limits. 

• Prepare yourself before you begin and be clear on what you need to review 

• Work in focused blocks of time, taking regular breaks (for example, 10 minutes each hour) 

• Remind yourself why you’re doing this work—to protect vulnerable people—and that you can do it safely 

• Stay task-focused: know what you need to note, assess, and record 

• Where possible, use practical steps to reduce exposure, such as separating audio and visual material or adjusting your workspace after viewing 

Understanding Your Reactions

It’s completely normal to feel unsettled by this kind of material. It is designed to provoke strong reactions—fear, distress, or disgust—and your brain and body may respond in ways that feel uncomfortable. 

Try to remember: these reactions are natural, and they will pass. They don’t define you. 

Some people find it helpful to create a sense of distance while working—reminding themselves they are reviewing evidence, or briefly imagining the material as less real—just enough to get through the task safely. 

You are not alone in this work. Many others across policing are doing the same, and you are part of that wider team. 

Checking In with Yourself

Taking time to notice how you’re feeling can make a real difference. 

• Be honest with yourself about how the work is affecting you 

• Talk to trusted colleagues rather than keeping things to yourself 

• Notice any personal triggers and be mindful of how they may show up 

• Watch for unhelpful coping strategies, such as increased drinking, smoking, or overworking 

Staying connected with others and sharing your experiences can help reduce the impact over time. 

When to Seek Further Support 

If you’re finding the work difficult, or you’re concerned about yourself or a colleague, it’s important to reach out. You might: 

• Speak with your line manager 
• Contact your local wellbeing team 
• Access support through your Employee Assistance Programme (EAP) 
• Reach out to Occupational Health 
• You don’t have to manage this alone. Starting a conversation is often the first step toward feeling more supported and in control. 

Bullying can take many forms. Sometimes it’s obvious, sometimes it’s subtle. It might happen face-to-face, over email, on social media, or even during work social events. It could be a one-off incident or a repeated pattern of behaviour. 

In some cases, the person upsetting you might not realise the effect of their actions. If you feel able, try talking with them first. This can be more difficult if the person making you feel bullied or harassed is a senior officer or staff member. 

During the conversation, it’s helpful to: 

• Explain how their behaviour makes you feel 
• Keep it professional and calm 
• Stick to the facts 

It’s also a good idea to make personal notes of the conversation and when it took place, in case things don’t improve. 

If you do not feel comfortable or safe talking to the person face-to-face, you could instead write to them or send an email. If that doesn’t feel appropriate or the bullying continues, consider talking with someone at work you trust: 

• Your manager, or another manager if your manager is the person making you feel uncomfortable 
• A trusted colleague 
• A peer support worker or trained colleague 
• Occupational Health, counselling, or Employee Assistance Programme 
• Your Federation Representative or staff association/union representative 
• Your welfare officer