Self-Care for the Law Enforcement Professional
By Peter J. Killeen, Ed.D., PBA Stress Counselor
What is Self-Care?
Being a law enforcement professional is a stressful challenge these days. Today, more than ever before in our history, it’s important to understand the need for caring for oneself. Self-care is about taking the time to do things that will improve your longevity by enhancing your physical, mental, and spiritual well-being. Concerning mental health, self-care can help manage stress, lower the risk of illness, and increase physical energy. When a police officer responds to a critical situation, additional stress is placed on the individual’s overall health. Research suggests self-care helps to promote positive health outcomes, such as living longer and better-managing stress. Start by engaging in a self-care program that suits your needs and schedule. Remember, keeping the program simple increases the chances of a successful outcome.
Here are tips to help you get started with self-care:
Get regular exercise. Just 30 minutes of walking daily can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at once.
Eat healthy, regular meals, and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as keeping a personal journal.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you take on too much. Try to be mindful of what you have done, not what you cannot do.
Practice gratitude. Remind yourself daily of the things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
Stay connected. Contact your friends or family members who can provide emotional support and practical help.
Self-care looks different for everyone, and it is important to identify what you need and enjoy the experience. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.
