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5 steps officers can take to process emotions after a traumatic event

It is imperative that officers process their emotions after exposure to these events to avoid long-term mental health issues

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Police officers are often exposed to traumatic events that include violent crimes, accidents and natural disasters. In fact, police officers experience well over 210 traumatic events in a career when a typical person may experience 1.5 traumatic events in a lifetime.

These incidents can have a significant emotional impact on officers, leaving them with feelings and thoughts that run the spectrum to include shock, denial, anger, rage, sadness and confusion, at the very least. Responses to trauma can be immediate or delayed, brief or prolonged. It is imperative officers process their emotions after exposure to these events to avoid long-term mental health issues.

It is crucial for officers to understand that it is normal and natural to feel emotions after exposure to traumatic events. Emotions are a natural response to a traumatic event. Here are some strategies to help officers process emotions:

  1. Take a break: Officers can take a few moments to remove themselves from the situation and collect their thoughts. This allows them to process their emotions and reactions before continuing their duties.
  2. Talk to colleagues/debriefing: Talking to colleagues who have been through similar situations can provide officers with emotional and peer support, and help to normalize their experiences and share coping strategies. Research on the effectiveness of applied critical incident debriefing techniques in the workplace has demonstrated that individuals who are provided this within a 24–72-hour period after the initial critical incident experience less short-term and long-term crisis reactions or psychological trauma.
  3. Engage in deep breathing exercises: Deep breathing exercises can help officers calm down, reduce anxiety and manage their emotions. This technique can be done anywhere, anytime, and it only takes a few minutes. Try breathing in for four seconds, hold it for four and release for four. Do this technique four consecutive times and you will see how your body will become naturally calm.
  4. Try to maintain normal routines: Stick to established routines for meals, exercise and sleep. Incorporate exercise to help release pent-up emotions and reduce stress.
  5. Seek professional help: It is essential officers seek professional help if they are struggling with their emotions. A culturally competent mental health professional can provide support, counseling and resources for coping with traumatic stress.

By using the strategies outlined above, officers can process their emotions in a healthy way, preventing long-term mental health issues. Police departments should encourage their officers to seek support when needed, to ensure they can continue to serve them.

There is no shame in asking for help: The 988 Suicide & Crisis Lifeline provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week, across the United States. Call or text 988 to connect with a trained crisis counselor. Support is also available via live chat at


American Psychological Association. (2020). Publication Manual of the American Psychological Association. American Psychological Association.

Bohnert M, Ross SE, Ahmedani BK. (2021). Police officer wellness and resilience: A systematic review. Journal of Police and Criminal Psychology, 1-17.

Bureau of Justice Assistance. (2019). Officer wellness and safety. U.S. Department of Justice.

Kang L, Teng Y. (2021). Mindfulness-based stress reduction for police officers: A randomized controlled study. Journal of Occupational Health Psychology, 26(3), 280–291.

NEXT: How to build and sustain an effective officer wellness program

Jean Kanokogi, Ph.D., is a recently retired Senior Special Agent from the FDA Office of Criminal Investigations with extensive experience in conducting myriad investigations, including several high-profile cases. She is a sought-after speaker and presenter in corporate, law enforcement and mental health arenas as she connects with people through her expertise in resilience, emotional intelligence, deception detection, interviewing skills, firearms/martial arts tactics, and humor – she keeps it real.

She has authored numerous mental health and law enforcement-related articles for professional journals. She holds a B.S. and M.S in Criminal Justice/Protection Management and a Ph.D. in Psychology. She is the co-author of the award-winning best seller, “Get up & Fight: The Memoir of Rusty Kanokogi” and tells the story of how one ordinary woman changed the world for so many.

Jean is the Director of Mental Health and Peer Support Services for the Federal Law Enforcement Officers Association. She works daily to bridge the gap between law enforcement and mental wellness. She is a 9/11 first responder and uses her experience to help others with Post Traumatic Growth. She is a Department of Homeland Security Senior Instructor on all behavioral science topics and has worked with the High-Value Detainee Interrogation Group. She is a 6th-degree black belt in judo and was a member of the U.S. National Judo Team.

Her website is