Self-help tools

Sleep is a fundamental component of overall wellbeing, playing a vital role across cognitive, psychological, and physiological functioning. Even a single night of poor sleep can affect concentration, motivation and mood, while ongoing sleep deprivation may lead to persistent fatigue, impaired judgment, and difficulties with learning, memory, and emotion regulation. Mental health and sleep are closely interconnected, with difficulties in one often impacting the other.

Stress and anxiety can heighten levels of physiological arousal or racing thoughts at night, making it difficult to fall or stay asleep. Low mood can contribute to hypersomnia (excessive sleeping) or early morning waking, both of which disrupt the body’s natural sleep rhythm. Experiencing a traumatic event can further interfere with sleep, as intrusive memories, hypervigilance, or nightmares prevent uninterrupted rest. Over time, these disturbances can exacerbate symptoms of poor mental health. This creates a cycle where poor sleep worsens mental health, which in turn makes healthy sleep more difficult to achieve. 

Sleep Hygiene Tips
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Good sleep hygiene supports restorative sleep, helping your body and mind function optimally. Adopting simple habits can improve sleep quality and enhance overall wellbeing.
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-  Keep a consistent sleep routine: where possible, aim to go to bed and wake up at the same times each day, including weekends.
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-  Wind down before bed: engage in calming activities such as reading, gentle stretching, meditation, or listening to soft music.
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-  Establish a bedtime ritual: for example, taking a warm shower/bath, or having a hot drink. As the body cools afterward, this natural drop in temperature can promote sleepiness and help you drift off more easily.
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-  Limit stimulating activities at night: avoid vigorous exercise, heavy meals, excessive screen time, and bright lights in the hour before bed.
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-  Create a restful sleep environment: keep the bedroom dark, quiet, and cool. Use blackout blinds/shades, ear plugs, or white noise if needed.
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-  Use the bed only for sleep (and intimacy): avoid working, eating, or scrolling in bed to strengthen the brain’s association with sleep.
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-  Limit naps: if needed, keep them under 30 minutes and avoid napping late in the day.
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-  Be mindful of substances: avoid caffeine, nicotine, and alcohol close to bedtime, as they can interfere with sleep quality.
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-  Get morning light exposure: natural sunlight in the morning helps regulate circadian rhythms and supports better night time sleep.
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-  Stay active during the day: regular physical activity promotes sleep but aim to finish exercise a few hours before bedtime.
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-  Consider sleep supports: such as melatonin (if recommended), weighted blankets, relaxation apps, or mindfulness techniques.
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-  If you can’t sleep: if you’ve been lying awake for more than 20 minutes get out of bed, move to another room and do a quiet, low-light activity until you feel sleepy, then return to bed. This is important so your brain learns to associate bed with rest, rather than activity or alertness.

Police work involves high-stress situations, critical decision-making, and exposure to trauma. It is common for some officers to turn to alcohol to cope with stress or unwind after shifts. While alcohol might temporarily reduce stress, using it as a coping mechanism can have significant short and long-term effects on mental health and wellbeing.

Research consistently shows that alcohol use can negatively impact mental health, for example it can amplify symptoms of depression and anxiety once its effects wear off, interfere with processing trauma and PTSD-related symptoms, and disrupt sleep, leading to increased fatigue and stress. Police members may be particularly vulnerable due to frequent exposure to high-stress events, critical incidents, and irregular shift work.

‍Impacts of Alcohol Use
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Short-term effects: Impaired judgment, slower reaction times, poor decision-making, sleep disruption, and mood swings.
Long-term effects: Increased risk of depression, anxiety, PTSD, liver disease, cardiovascular problems, and dependency.
Impact on performance: Alcohol use can negatively affect work performance, interactions with colleagues and the public, and overall safety.
Using alcohol as a coping mechanism: May provide temporary relief from stress or trauma but does not address underlying mental health issues. Can lead to a cycle of avoidance, increased stress, and dependence. Often worsens symptoms of anxiety, depression, and sleep problems.

‍Helpful Coping Strategies
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‍Replacing alcohol with healthy coping strategies can improve mental health and resilience. Evidence-based strategies include:
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-  Physical activity: Regular exercise reduces stress hormones, improves mood, and supports sleep. Even short bouts of walking, cycling, or strength training can be beneficial.
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-  Mindfulness and relaxation techniques: Practices such as deep breathing, progressive muscle relaxation, or guided meditation can reduce stress.
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-  Social support: Connect with colleagues, friends, family, or peer support programs. Talking about experiences is protective against mental health difficulties.
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-  Structured routines: Maintaining consistent sleep, meal, and exercise patterns supports mental resilience.
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-  Professional support: Access confidential mental health services (e.g., psychologists, alcohol and other drug counsellors, or employee assistance programs). Early help-seeking prevents escalation of stress, anxiety, or alcohol misuse.
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-  Healthy distractions and hobbies: Engage in enjoyable activities outside of work to relieve stress without alcohol.

Stress is the body’s natural response to challenges or perceived threats. Stress isn't always harmful, and in some cases, can motivate and boost our performance. However, too much stress can become overwhelming, especially if it continues over time, and may start to affect everyday life and overall wellbeing. When the body senses a perceived threat, it activates the “fight or flight” response to prepare for action.

This can show up in different ways, with common signs and symptoms, including:

-  Physical signs: Shallow or rapid breathing - Increased heart rate or palpitations - Muscle tension - Headaches - Sweating more than usual - Fatigue or low energy.
-  Emotional signs:  Irritability - Feeling tense - Feeling overwhelmed or unable to cope - Anxiety or worry - Low mood - Restlessness or difficulties relaxing.
-  Mental signs: Difficulties concentrating or “brain fog” - Negative thinking - Racing thoughts - Memory problems - Indecisiveness.
-  Behavioural signs: Withdrawing from family or friends - Changes in eating or sleep patterns - Increased alcohol or caffeine consumption.
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‍Stress management strategies
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‍While stress is a normal part of life, learning ways to manage it when it becomes overwhelming can greatly benefit your overall health. Below are some strategies that can help reduce its impact:

-  Breathing: slowing your breathing can help calm your body and signal to your mind that you’re safe. This can also help to lower your heart rate and reduce muscle tension.
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-  Relaxation: listening to music, aromatherapy, yoga or meditation.
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-  Physical activity: going for a walk, stretching or engaging in your preferred physical activity can help to release tension and boost your mood.
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-  Finding healthy emotional outlets: calling a loved one, spending time with your pet, expressing and labelling your emotions, journaling.
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-  Problem solving: breaking challenges down into smaller more manageable steps.
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In policing, critical incidents are sudden, high-stress events that can overwhelm a member’s usual coping strategies. They often involve confronting violence, serious accidents, suicides, fatalities (particularly those involving children), armed offenders, or threats to personal safety. These situations place heavy psychological demands on members because they are intense, often unpredictable, and may involve life-or-death decision-making. It is important to distinguish critical incidents from potentially traumatic events (PTEs). A PTE refers to any event that has the potential to be traumatic, depending on the circumstances and the individual. Factors that can increase the likelihood of an event being experienced as traumatic include its unexpected nature, the level of exposure to violence, death, or intentional cruelty, whether the event felt personally significant, and whether the person’s resilience was lowered at the time (e.g. due to fatigue, stress, or other vulnerabilities).

‍Common Responses After a Potentially Traumatic Event (PTE)
‍It is normal to experience a range of reactions after a potentially traumatic event (PTE), even up to four weeks following the incident. People do not all react in the same way and at the same time to a PTE, however, being aware of common signs and symptoms of critical incident stress can help members recognise their responses and seek support if needed.

These symptoms may include:

-  Shock or feeling “numb”
-  Intrusive images, memories, or nightmares of the event
-  Replaying the event in your mind
-  Difficulty sleeping or changes in appetite
-  Irritability, anger, or mood swings
-  Trouble concentrating or making decisions
-  Feeling on edge, hypervigilant or easily startled
-  Withdrawal from others or avoiding reminders of the event
-  Physical symptoms such as fatigue, headaches or muscle tension

These reactions are often short-term and improve with time and support. If they persist or worsen, professional help is recommended.

‍Psychological First Aid (PFA) - What Helps

‍Psychological First Aid is a practical, evidence-based approach that supports recovery after a PTE. Key steps include:

1. Ensure Safety:
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-  Remove yourself from danger and reduce exposure to stressors.
-  Attend to basic needs: eat, drink, rest, and seek medical help if needed
-  Find a comfortable, calm environment
-  Access clear, accurate information about available support 

2. Promote Calm:
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-  Remember your reactions are normal and usually temporary
-  Take breaks, rest, and use grounding techniques (e.g., slow breathing)
-  Reflect on your feelings without forcing yourself to talk 

3. Promote Connectedness:
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-  Reach out to trusted friends, family, or colleagues
-  Maintain contact with loved ones and routines 

4. Promote Self-Efficacy:
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-  Focus on manageable tasks and take small steps
-  Remind yourself of your ability to cope with challenges 

5. Instil Hope:
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-  Remind yourself that recovery is possible
-  Focus on available support and resources
-  Recognise that your feelings are valid and temporary

Mindfulness is the practice of intentionally paying attention to the present moment. It is not about emptying your mind, forcing positivity, or avoiding difficult emotions, but rather paying attention to your thoughts, feelings, bodily sensations, and surroundings, without judgment or overreaction. Mindfulness helps improve mental health by reducing stress, enhancing emotional regulation, increasing self-awareness, and supporting resilience.

Research shows regular mindfulness practice can decrease anxiety and depression, improve focus, and strengthen the brain’s ability to respond adaptively to challenging situations. Here are some simple mindfulness activities:

1. Five Senses Exercise:
This practice grounds you in the present by deliberately noticing sensory information:
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         Sight: Look around and name 5 things you can see
         Touch: Notice 4 things you can feel (e.g., the texture of your clothes, the chair beneath you)
         Hearing: Listen for 3 distinct sounds in your environment
         Smell: Identify 2 smells around you
         Taste: Focus on 1 taste, or notice the flavour of something you eat or drink

This exercise can be done anywhere and helps interrupt anxious or ruminative thought patterns.

2. Breathwork:
Deep breathing exercises activate the body’s relaxation response, helping to reduce stress and improve focus on the present moment.-
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-  Sit or stand comfortably, close your eyes if you like
- Take slow, deep breaths through your nose, feeling your abdomen expand
-  Exhale gently through your mouth, noticing the release of tension
-  Focus attention on the sensation of breathing; air moving in and out, the rise and fall of your belly
-  If your mind wanders, gently bring it back to your breath

Practicing for 2 - 5 minutes can reduce stress, improve focus, and regulate emotions.

3. Informal Mindfulness:
Mindfulness doesn’t have to be practiced in a formal setting - it can be woven into everyday activities to help you stay present and reduce stress.

-  Household chores: While doing tasks like washing dishes, folding laundry, or sweeping, bring attention to the physical sensations involved. Notice the temperature of the water, the texture of the fabric, the movement of your hands, or the sounds around you. Rather than rushing or thinking about other tasks, focus fully on each action. This helps train your brain to stay present and can turn routine tasks into opportunities for calm and mental clarity.
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-  Enjoyable activities: Activities such as walking, cooking, exercising, or gardening can also be used as informal mindfulness exercises. Pay attention to what you see, hear, smell, and feel. For example, when walking, notice the feel of your feet on the ground, the movement of your body, and the sights and sounds around you. The aim is to experience these activities fully, rather than letting your mind drift to the past or future.

Mindfulness is about bringing conscious awareness to whatever you are doing, noticing details and sensations instead of operating on autopilot. Even short periods of mindful engagement can reduce stress, improve focus, and strengthen emotional regulation over time.

Regular physical activity is a helpful way to support both your mental and physical health. Exercise not only strengthens the body but helps to lift mood, manage stress and boost overall wellbeing.
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Benefits of exercise include:
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-  Promotes endorphins which help create feelings of wellbeing and positive mood
-  Reduces stress and anxiety by providing a healthy outlet for tension and worry
-  Promotes healthy sleep patterns
-  Increases energy and reduces fatigue
-  Exercising with other people can help reduce feelings of isolation
-  Supports cognitive health improving focus, memory and mental clarity

It is recommended to aim for at least 30 minutes of moderate to intense activity on most days of the week. Finding the motivation and energy to exercise can be challenging, especially if you’re experiencing mental health difficulties.

The tips below can help make it easier to incorporate regular physical activity into your routine.

-  Start small: even brief bursts of activity, like a 10-minute walk can help
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-  Find activities you enjoy: whether its cycling, swimming or a team sport, finding something you enjoy doing can make it easier to stick with
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-  Schedule or book it in: treating exercise like an appointment can help to make it part of your routine
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-  Find someone to exercise with: this can make exercise more enjoyable and motivating
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-  Combine with daily life: taking options such as the stairs, walking instead of driving or stretching while watching TV