First Responders Trauma of On and Off Duty
- Oct 17, 2021
- 6 min read
Updated: Oct 21, 2025
When the sirens fade and the uniform comes off, the stress of the job doesn't always go away. This constant cycle of trauma, both on and off duty, can make it incredibly difficult for first responders to find peace. The key is to build effective coping strategies that create a healthy distance from the job.
How does trauma from the job affect a first responder's home life?
Trauma can follow a first responder home, impacting their personal life through persistent, invasive thoughts about difficult situations. It can also lead to unhealthy coping mechanisms like social isolation or substance use, and constant reminders of past events can make it difficult to find a sense of safety and peace at home.
The challenges first responders face are unique and ongoing. To understand how to build healthy barriers and find coping strategies that truly work, keep reading for a deeper dive into this critical topic.
First Responders Coping Around the Clock: Trauma of On and Off Duty
First responders are in a unique line of duty where they are constantly putting their own wellbeing on the line in the service of others, whether it be putting their physical bodies in danger or compromising their mental and emotional health as a result of traumatic experiences.
However, when the time comes to clock out at the end of a long shift. This trauma can still be haunting, impacting a first responder’s home life just as much as their professional one. This is a clear example of the first responders trauma of on and off duty.
Coping with the stresses of trauma on and off duty is an around-the-clock endeavor, and navigating these stresses is complicated. However, learning to distance oneself and create effective barriers is the first step in coping with these unique trials and stresses in a healthy and effective manner.
Trauma on the Job
Trauma is no stranger to first responders. Whether it is a police officer dealing in a high-risk situation with armed suspects, firefighters rushing into a burning building, or navigating debris during a rescue following a natural disaster, traumatic experiences are ever-present. Even seeing injuries others have experienced or hearing about cases of domestic or sexual abuse can carry a profound weight, further affecting a first responder’s mental health.
These traumas are also not isolated events. A first responder can experience a traumatic situation and still be tasked with returning to the field shortly thereafter to continue serving their communities. This can open an individual up to the potential of repeated exposures to traumatic experiences.
The Fallacy of Clocking Out
Clocking out from a shift can hold very little power over one’s emotions. Invasive thoughts of traumatic experiences can continue to pollute one’s mind regardless of if they are on the clock or not, and the stresses of one’s beat can continue to dictate how an individual spends their time outside of work.
For some, stress can bring with it the desire to go to the bar and decompress, while others may choose to isolate themselves in defiance of their stress or to hide the extent of the trauma’s effects on one’s health.
Unfortunately, while physically clocking out after a long day is possible, first responders can find it incredibly difficult – even impossible – to mentally clock out from their experiences, making one’s trauma and work a constant stress throughout each day.
Stresses at Home
A safe home environment can help an individual separate themselves from their professional life. However, this isn’t always simple, as there can be any number of reminders of one’s experiences, even while at home.
Anniversaries of traumatic events marked on a calendar or news stories of disasters happening in other parts of the country can emotionally and mentally strike very close to one’s own experiences, uncovering buried traumatic feelings, anxieties, or depression.
These persistent reminders can make overcoming one’s own experiences a complicated journey, as it can feel difficult to escape from remnants and images of one’s trauma while still being asked to put themselves back on the line the next day and return to duty.
Coping with these feelings 24 hours a day is exhausting, and having strategies in place that can help first responders construct healthy barriers is essential in processing these complex feelings. While one’s experiences and stresses will be unique, there are ways to begin safely decompressing that can be incorporated into one’s routine.
Setting Blackout Times
Scrolling news articles can be stressors on their own, with reports of disaster, crime, and loss populating the pages. These stories can feel constant as they are posted across social media or reported on local or national news outlets.
Setting a time each day to power down these electronics and connection to these stressors can be essential in getting a good night’s sleep and providing the mind with the mental respite needed to process its own experiences.
Setting Dedicated Holidays
The trauma of loss can be overwhelming, and a first responder’s proximity to loss and grief can be debilitating. Losing friends or teammates in the line of duty carries a heavy toll that can recontextualize one’s entire outlook, and this grief needs a directed outlet.
Having days of the year dedicated to the anniversary of these sacrifices and celebrations of heroism can give these feelings a dedicated and safe space to manifest in solidarity, creating an atmosphere of acceptance and remembrance rather than carrying these burdens under the shallow guise of emotional compartmentalization.
Develop a Personal Hobby
First responders are often tasked with maintaining an image of stoic heroism, protection, and strength for their communities and families alike, and keeping up this visage is exhausting.
Having a hobby of one’s own can be a way to allow oneself to be a person, permitting an individual a way to process their emotional needs while distancing oneself from being wholly defined by their on-duty persona.
First responders are still people first, and while they carry a strong demeanor, it cannot come at the cost of one’s personal interests. There should be no shame or guilt imparted on an individual for letting down their guard to pursue hobbies outside of the workplace.
Frequently Asked Questions
• What are some examples of trauma first responders face on the job?
First responders often experience trauma from high-risk situations, seeing others’ injuries, and hearing about cases of domestic or sexual abuse. These experiences can profoundly affect their mental health.
• Why is it hard for first responders to "clock out" mentally?
It can be difficult to mentally "clock out" because invasive thoughts about traumatic experiences can continue to affect a first responder even when they are not on duty. This makes work and trauma a constant source of stress.
• How can I use "blackout times" as a coping strategy?
Setting "blackout times" means powering down electronics and taking a break from news articles and social media. This helps create mental respite and allows the mind to process its own experiences.
• Why is having a personal hobby important for first responders?
Having a personal hobby allows a first responder to process their emotional needs and separate their personal identity from their on-duty persona. It gives them a chance to be a person outside of their job.
• How do dedicated holidays help with grief and loss?
Dedicated holidays can provide a safe space for first responders to process grief from losing teammates. It creates an atmosphere of acceptance and remembrance, rather than having to carry the burden alone.
Navigating the constant challenges of trauma, both on and off duty, is a burden no one should have to carry alone. We at Chateau Health and Wellness Treatment Center understand the unique struggles faced by first responders and are here to help you build the healthy barriers and coping strategies needed to reclaim your life. Our team is committed to providing a supportive, confidential environment where you can find the tools to process your experiences and move forward. We're in this together. If you or a loved one is struggling, we encourage you to reach out to us at (435) 222-5225. Let us be a part of your journey toward healing and well-being.
About The Author
Ben Pearson, LCSW - Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
Danny Warner, CEO of Chateau Health and Wellness
Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.
Austin Pederson, Executive Director of Chateau Health and Wellness
Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.
