Proactive vs. reactive: Patrolling to prevent vs. taking a report after the crime happened
Don’t wait until rock bottom to reach out for help.
Signs of anxiety:
- Feeling nervous, anxious, or on edge
- Unable to stop or control worrying
- Trouble relaxing
- Being restless or fidgety
- Becoming easily annoyed or irritable
- Feeling afraid, dread, or panic
- Difficulty concentrating
- Increased heart rate, sweating, shortness of breath
- Sleep disturbances
- Stomach discomfort, nausea, changes in appetite
Signs of depression:
- Sadness, numbness, hopeless
- Irritability, anger, aggression
- Loss of interest/pleasure
- Weight loss/gain, changes in appetite
- Trouble sleeping or sleeping too much
- Moving/speaking faster or slower than usual
- Fatigue
- Lack of motivation
- Feelings of guilt or worthlessness
- Difficulty concentrating or making decisions
- Suicidal thoughts
- Withdrawal or isolation
- Restlessness, more fidgety than usual
Warning signs of suicide:
- Planning or researching ways to die
- Withdrawing from friends, saying goodbye
- Giving away important items
- Taking dangerous risks, acting recklessly or impulsive
- Displaying extreme mood swings
- Eating or sleeping more or less
- Using drugs or alcohol more often
- Feeling hopeless, worthless, trapped
- Feeling guilt, shame, or anger
- Feeling like they are a burden
- Losing interest in personal appearance or hygiene
- Sudden happiness or feeling content after depression
When to seek help:
- Increased anger or irritability
- Withdrawal or isolation
- Increased use of substances or alcohol
- Difficulty concentrating
- Burnout, compassion fatigue
- Changes in eating or sleeping
- Little or no energy, lack of motivation
- Feeling numb or as if nothing matters
- Having unexplained aches and pains
- Feeling helpless or hopeless
- Yelling or fighting with family, friends, or coworkers
- Experiencing mood swings that cause problems in relationships or at work
- Having persistent thoughts and memories
- Thinking of harming yourself or others
- Unable to perform daily activities, such as getting to work or taking care of children
Myths:
I’m weak if I go to therapy. It’s the opposite. Seeking help is a sign of courage and strength.
My job will be in jeopardy if I seek help. Your department will never even know. Your job could be at risk if you do not seek help.
I should be over the past already. There is no timeline for moving on; our past can shape and impact our present and future.
Therapy can solve problems in one or two sessions. It generally takes more time and dedication to make significant progress. The first couple of sessions are for rapport building, getting to know each other, and setting treatment goals.
Only people with extreme mental illness need therapy. People seek therapy for a variety of reasons, such as depression, anxiety, life transitions, grief, trauma, navigating the challenges of everyday life, improving self-esteem, managing stress, and improving communication skills.
Therapy is not confidential. Everything said in therapy stays in therapy. There are only three reasons confidentiality would be broken: if you are a danger to yourself or others, a child, elder, or at-risk individual is in harm’s way, or the therapist receives a subpoena.
Warning signs of PTSD:
- Aggressive or emotional outbursts
- Unexplained physical pain
- Heart palpitations, trembling hands, or sweating
- Jumpiness, easily startled
- Digestion disruptions
- Low mood
- Social isolation
- Loss of interest in activities
- Distrust of others or the world
- Nightmares and/or flashbacks
- Intrusive thoughts
- A sense of self-blame, worthlessness, shame, or guilt
- Avoidance of people, things, or situations related to traumatic events
- Difficulty with sleep or eating
- Weakened immune system
- Headaches
- Feeling empty or hopeless
- Irritability
What is therapy like?
Sessions usually last about 50 minutes. Most therapists recommend starting weekly. This can be done virtually or in person (both are effective). The first session usually includes reviewing intake paperwork, background/history, symptoms, and setting goals of what you want to achieve in therapy. The following sessions will include a collaborative approach between the client and therapist, discussing life stressors or symptoms and developing ways to cope with or improve your situation. It is not advice-giving. Therapists can provide alternative perspectives and help you see if you use maladaptive coping strategies or dysfunctional thought patterns. They can help you identify triggers and patterns and provide ways to improve communication and problem-solving.
