Key takeaways
- Preparing for a police wellness retreat starts before you arrive — planning and mindset determine the impact.
- Officers who disconnect from work and focus fully on recovery get the most from their retreat experience.
- The right gear and comfort items help you stay present, grounded and open to the process.
- Peer support and follow-up care turn a short retreat into long-term officer wellness success.
“Give it a shot. Be committed to the retreat process. Be devoted to being present, doing the work, and being curious.” — Andy McCurdy, Deputy Police Chief (Washington State)
When I talk with law enforcement officers, I hear the same concern again and again — uncertainty about the wellness resources available to them. If an officer realizes they need help, where do they turn? Do they seek out a culturally competent mental health provider? Enroll in a 45-day program for post-traumatic stress, traumatic brain injuries or substance use disorder? Or attend a multi-day retreat to reset their mind and body?
Here’s the truth: making any of these choices takes courage and grit. Plenty of leaders, podcast hosts and trainers say, “It’s okay to not be okay,” but many law enforcement professionals still struggle to believe it. Too many officers fear the repercussions of admitting they’re battling anxiety, depression or suicidal thoughts. And the uncertainty of what these different treatment experiences will be like only adds to that fear. I felt that same whirlwind of emotions when I reached the point where I needed help.
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This article sheds light on what to expect from first responder wellness retreats. To prepare, I spoke with organizers and past attendees from a range of programs focused on first responder wellness. Here, I’ll share the common themes these retreats have in common, offer practical packing tips and highlight several standout programs I discovered along the way.
Organizers were transparent that they intentionally withhold specific program details. The individuals I interviewed — all seasoned law enforcement professionals, passionate and capable in their support of others — explained that each group of attendees is meant to experience the retreat in its own way, within the unique context of the event. That intentional ambiguity is part of the healing process.
Many first responders arrive unsure of what to expect. What they find, almost without exception, is a welcoming, judgment-free space where they can unwind, reconnect and be supported by peers who truly understand the demands of a first responder’s life.
Do your research
There are a lot of options available to first responders. Each retreat I explored had its differences — number of days, therapy focus, follow-up care and spiritual aspects. Find the program you feel most comfortable trying. I spoke with some individuals who had attended more than one retreat — enjoying both for different reasons.
Prepare your people
Prepare the people in your life for your absence. You need to walk into these retreats disconnected from your normal responsibilities.
If you have work responsibilities — SWAT, detectives, first level supervision, command staff, chief/sheriffs — assign people and give them the authority to make decisions in your absence. USAF Lieutenant Colonel Michael Irwin’s words still echo in my mind 23 years later: “You’re not that important.” The mission existed before you and it will continue after you. Find someone you trust to lead while you’re gone.
At home, enlist at least one friend who is going to keep an eye on your house, feed your dog, mow your lawn or help your spouse with any emergencies that arise. This will allow you to invest in yourself and get to the root causes of the challenges you are facing.
Prepare your bags
Most first responder retreats send a pre-event email with a suggested packing list. Review it carefully to make sure you bring any retreat-specific items. In addition, here are some general considerations to help you prepare.
Pack for the weather. Think about bringing comfortable clothing and the ability to add and remove layers based on your comfort levels. Consider bringing stocking hats, warm coats and gloves in the winter. Bring big hats, sunglasses and sunscreen in the summer. Wear appropriate footwear — tennis shoes or hiking shoes might be important depending upon the retreat. If it is held in an area where you are not familiar with the climate, do research so you are prepared for the range of conditions you may experience.
Participants are encouraged to bring items of comfort — a blanket, a photo and maybe your favorite snack food. Some retreats will ask you about comfort food prior to your arrival and will have that stocked upon your arrival.
Cellular phones are fine to bring, but there will be defined times when they won’t be used. Be ready to disconnect from the outside world and focus on yourself.
Leave the alcohol, marijuana/THC and other drugs at home. Prescription drugs in labeled containers are fine. Tobacco products and vape pens are usually okay in designated locations, but check the retreat’s packing list.
Prepare your body
Sobriety is a key to having a clear head. This increases the effectiveness of the entire experience. Drink water. Eat good food. Participants don’t need to solve all their problems before they arrive, however having a well-hydrated, fully fueled body will help with the experience.
Don’t quit taking prescription medications cold turkey. If you want to discontinue medication, work with your primary health care provider to taper off the drug.
Prepare your mind
It’s a stretch to ask first responders to walk into the unknown with an open mind. It can feel like we are dropping our defenses — and that feels dangerous. Instead, step into a retreat with a curious mind, ready to ask questions and try new approaches to healing your relationships, minds and bodies.
Retired sheriff’s deputy Patrick McCurdy shared with me, “Even if you are skeptical of the process or your ability to heal, you will benefit from the retreat.”
So, if you have doubts, that’s okay.
Patrick added, “The officers who show up with an open mind start healing sooner.”
Prepare for your return
Law enforcement officers always have a plan. Even when they don’t have a plan, they are trained to slow down, take a breath and develop a hasty plan. That’s a plan for not having a plan.
Planning for your return before you leave is simple. Who do you trust? Who can you call? Have a short list of those people before you leave for the retreat. If you already have a trusted counselor, see if you can get an appointment with them upon your return. Give them a heads up.
Each of these retreats offers lots of support to the participants — peers, fellow clients, clinicians and chaplains. Additionally, there is structure and resources. It can be a tough adjustment going from 2–7 days of intense therapy and support, to feeling alone. Recovery is a team sport. Let your teammates help.
Finding the right wellness retreat for you
There’s no one-size-fits-all solution when it comes to healing. Each retreat offers a different setting, focus and level of intensity — from peer-led debriefings to relationship workshops and programs centered on post-traumatic growth. Explore the options below and find what aligns with your needs, comfort level and schedule.
West Coast Post Trauma Retreat (WCPR)
Organized by the non-profit First Responder Support Network, West Coast Post Trauma Retreats are offered in California, Washington, Oregon, Kansas and Indiana. A WCPR is a six-day, intensive debriefing staffed by peers and mental health clinicians who understand law enforcement officers. Participants do a variety of therapies, previewing some of the options available after the retreat is over.
First Responder Oxygen Retreats for Couples
Stronger Families hosts Oxygen Retreats across the country. These two-day, relationship-focused events teach couples essential skills such as effective communication, conflict resolution and staying connected under stress. Participants practice these tools throughout the retreat while completing a personalized OXYGEN Profile and Couple’s Check-Up, which provide insight into personality, natural tendencies and ways to better respond and relate to their partner. Sessions are led by the author of the OXYGEN curriculum, culturally competent licensed therapists and first responders with extensive experience supporting first responder and military couples.
The Shift Wellness retreat, offered by First Responder Wellness, is held at the Eagle Creek Retreat Center in Idyllwild, California. This three-day program is designed to help participants build practical skills for stress reduction and mental health mitigation to improve overall performance. Each retreat is tailored to a specific demographic — peer support teams, line-level staff, fire chiefs, police chiefs/sheriffs and command staff — creating a safe environment for participants to work through stress and trauma alongside their peers.
Warrior PATHH (Progressive & Alternative Training Helping Heroes), a program of the Avalon Action Alliance, operates nationwide in partnership with regional organizations including Boulder Crest Foundation (Virginia, Arizona and Texas) and the Permission to Start Dreaming Foundation (Washington). Warrior PATHH is a non-clinical, peer-to-peer program designed for active-duty service members, military veterans and, at some locations, first responders. Its goal is to cultivate and facilitate post-traumatic growth through a seven-day, on-site initiation followed by 90 days of continued training. The concept behind the retreat is that everyone leaves with more work to do — growth doesn’t end when the program does.
Deputy Chief Andy McCurdy attended Warrior PATHH and told me, “Effort and attitude is all we can control.” He observed that people who focused their energies on this mantra had the greatest success. He also shared with me that the program helped other participants identify the root causes of their problems — such as multiple participants realizing they had an undiagnosed traumatic brain injury (TBI). After finishing Warrior PATHH, they checked themselves into a clinic to receive more specialized treatment.
Wellness retreats aren’t about escaping the job — they’re about learning how to live it better. When you prepare intentionally, show up open-minded and commit to the work, you give yourself a chance to reset and return stronger for your family, your team and your community. The uniform may come off for a few days, but the lessons you take home can last a lifetime.
Discussion points
- How can agencies support officers attending retreats without stigma or fear of judgment?
- What pre-retreat steps help officers and families prepare for time away?
- How can supervisors normalize mental health recovery as part of professional development?
- What post-retreat structures help officers sustain progress when they return?
Tactical takeaway
Plan your retreat the same way you’d plan a major operation: delegate your duties, prepare your people, and commit fully to the process. The more intentional your preparation, the greater the impact when you return.
What would you like to know about wellness retreats? Share below.
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