Mindfulness and Law enforcement

Law enforcement officers experience numerous occupational factors that affect their overall mental health. They constantly exposed to people in distress which may cause them to develop a higher threshold for stressful situations (Purba & Demou, 2019).

Mindfulness may improve self-regulation of thoughts as well as promotes emotional stability. It focuses on reducing negative thoughts through redirecting your attention and focus. Redirection of your attention and focus from negative thoughts may help reduce depression and self-criticism (Christopher et al., 2018). Studies have demonstrated that long term stress management programs reduce anxiety of law enforcement officers (Lees et al., 2019). In addition to reducing officer anxiety, consistent practice of stress management techniques such as mindfulness is important in reducing the development of aggressive behavior (Christopher et al., 2018).

There are many techniques that law enforcement officers can use to manage the stress and anxiety created by such an emotionally demanding and unpredictable field. Using these techniques may improve officer job satisfaction as well as allow them to better interact with the public when working.

Stress and Anxiety Reducing Techniques

Breath focus:

Check Out these links for more!

https://www.health.harvard.edu/newsletter_article/relaxation_techniques_breath_focus

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

https://psychcentral.com/blog/1-minute-mindfulness-exercises/

https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

References

Christopher MS, Hunsinger M, Goerling LRJ, et al. Mindfulness-based resilience training to reduce health risk, stress reactivity, and aggression among law enforcement officers: A feasibility and   preliminary efficacy trial. Psychiatry Res. 2018;264:104-115. doi:10.1016/j.psychres.2018.03.059

 

Lees T, Elliott JL, Gunning S, Newton PJ, Rai T, Lal S. A systematic review of the current evidence regarding interventions for anxiety, PTSD, sleepiness and fatigue in the law enforcement    workplace. Ind Health. 2019;57(6):655-667. doi:10.2486/indhealth.2018-0088

 

Purba A, Demou E. The relationship between organisational stressors and mental wellbeing within police                 officers: a systematic review. BMC Public Health. 2019;19(1):1286. Published 2019 Oct 15.                 doi:10.1186/s12889-019-7609-0

 

  • Take slow deep breaths while disengaging your mind.

  • Breathe through your nose and your mouth.

  • Place hand on your abdomen and feel it rise.

  • Let your body relax

  • Imagine your body sinking into a chair

Body scan:

  • Lie on your back with arms and legs extended and palms facing up

  • Relax mind and focus on relaxing a specific muscle group in your body one at a time.

Guided imagery:

  • Imagine soothing places while attempting to relax your mind

  • Focus on what you see as well as what your feel and hear

Mindfulness meditation:

  • Focus on your breathing while bringing your mind to focus only on the present moment.

  • Silently repeat a word or phrase to focus your attention.

 

Self-Regulation technique:

Stand up and breath- take a moment to focus on your breathing while concentrating on your connection to the earth

Tune into your body- focus on the physical and emotional sensations affecting your body

Observe- peaceful and pleasant aspects of the environment

Possibility- Think about possible positive outcomes of a situation

 

Preventing Reactive urges

  • Take three deep breaths

  • Say “Step back”

  • Say “Clear head”

  • Say “Calm body”

  • Breathe again and say relax

 

Repetitive prayer:

-Repeat a short phrase from a prayer while concentrating on breath control.

 

Yoga, tai chi, and qigong

-Consistent practice to encourage self-awareness and reduce stress and anxiety