Understanding Anxiety & Depression in Public Safety Personnel and Supporting Recovery
Public Safety Personnel face high rates of anxiety and depression due to repeated trauma and job stress, making mental health awareness and support essential for their well-being and job sustainability.
Anxiety and depression are among the most common mental health challenges affecting Public Safety Personnel (PSP), including police officers, firefighters, paramedics, correctional officers, and emergency dispatchers. In Ontario, PSP are regularly exposed to critical incidents, unpredictable threats, occupational stress, and systemic demands. These factors heighten vulnerability to psychological distress.
Although these professions are built on resilience and service, they are not immune to mental health struggles. In fact, recent Canadian data shows that PSPare up to four times more likely than the general population to screen positive for one or more mental health disorders, including major depressive disorder and generalized anxiety disorder (Carleton et al., 2018).
Understanding how anxiety and depression show up in PSP, and how to effectively manage them, is essential not just for individual well-being, but also for family well-being, occupational safety, and long-term career sustainability.
What is Anxiety & Depression?
Anxiety is an emotional and physiological response to perceived threat or danger, and it is a normal part of human experience. However, anxiety disorders involve persistent, severe, or significant anxiety that cause the individual distress and interfere in their ability to function at work, socially, or at home. There are different types of anxiety disorders, the most common are general anxiety disorder, social anxiety disorder, and panic disorder. Anxiety symptoms can also be a feature of other mental health conditions including PTSD.
Depression is an emotional and physiological response characterized by low mood and a lack of interest or pleasure in activities that were previously enjoyable (anhedonia). There are different types of depressive disorders and depressive symptoms/episode can be a feature of other mental health conditions including PTSD and Bipolar Disorder. The most common type of depressive disorder is Major Depressive Disorder (MDD), which includes low moods and anhedonia, as well as a constellation of other symptoms such as cognitive impairments (difficultly concentrating or making decisions), sleep disturbances (sleeping too much or not enough), changes in appetite and/or eating habits, fatigue and low energy, restlessness or sluggishness, feelings of worthless and/or inappropriate levels of guilt, and there can be thoughts of death, suicidal, and/or suicide attempts.
Lastly, depression and anxiety disorders frequently co-occur, meaning you could have symptoms of one or both mental health concerns (Kalin, 2020).
If you have questions about if you or a loved one has depression and/or anxiety, ask your family doctor for a referral, and/or seek an assessment from a clinical psychologist or psychiatrist.
Key Tip: Specific measures such as the GAD-7 or PHQ-9 can screen for general anxiety disorder or major depressive disorder. While these are not diagnoses, these measures can give you an idea of if you may be experiencing symptoms of these disorders.
How do I recognize Anxiety & Depression in PSP?
Anxiety in PSP may present as chronic worry, hypervigilance, difficulty relaxing, physical tension, gastrointestinal issues, and panic symptoms. These symptoms often intensify after prolonged exposure to traumatic events, uncertainty, or cumulative occupational stress.
Depression can manifest as persistent low mood, emotional numbness, irritability, sleep disturbance, loss of interest in activities (including the job), hopelessness, fatigue, and suicidal thoughts. In PSP, depression is often masked by over-functioning or emotional detachment.
Why PSP Are More at Risk?
There are many reasons why PSP are more likely to screen positive for one or more mental health concerns (Carleton et al., 2018). Some of the factors that leave PSP more vulnerable may include:
Regular exposure to trauma (e.g., fatalities, assaults, mass casualty events)
Shift work and disrupted circadian rhythms
Organizational stress (e.g., resource shortages, policy changes, lack of support)
Stigma and a "tough it out" culture that discourages help-seeking
Ethical dilemmas or moral injury (when actions on the job violate personal values)
Core Strategies for Managing Anxiety & Depression
1. Normalize and Name the Experience
Mental health challenges are not a weakness. They are human responses to prolonged, high-pressure stress. As Dr. Dan Siegel (2014) documented in his research, simply identifying and naming our emotions can reduce our stress response (CITE). When we deny, disregard, minimize or even criticize ourselves for suffering it only amplifies the experience and increases our shame and unhelpful coping (i.e. substance use, withdrawal from others, anger/aggressive behaviors)
Education and psychoeducation can help reduce shame and stigma.
Encourage language that validates rather than pathologizes with others and yourself (e.g., “you’re adapting to a high-stress load” vs. “you’re breaking down” or “I’m going through a tough time right now, anyone would be struggling” vs. “what’s wrong with me, I should be able to handle this”).
2. Build a Resilience Toolkit
Having a toolkit of practical, evidence-based skills and strategies can help manage symptoms in real time. Consider creating a list, box, note on your phone, or any other type of toolkit containing key skills, such as:
Box Breathing (used by tactical teams): Inhale 4, hold 4, exhale 4, hold 4
Grounding Techniques: Use the 5-4-3-2-1 method to reduce panic or flashbacks. Do this by naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Cognitive Restructuring: Challenge unhelpful thinking patterns by using cognitive behavioral tools such as thought records.
Physical activity: Movement releases tension, improves sleep, and boosts mood. Introduce movement-based activities, even 10–15 minutes of walking can help regulate the nervous system. Consider walking, yoga, stretching, playing sports or going to the gym.
3. Connect and Communicate
Connection is the antidote to isolation. Whether through peers, therapists, friends, spiritual guides, or trusted family members, talking helps. Reach out to save others when you’re experiencing symptoms of anxiety and/or depression.
Seek out culturally competent therapists (e.g., those trained in trauma-informed care and familiar with PSP culture).
Peer support programs, when properly trained and supervised, can be highly effective. It can be challenging to reach out when you’re struggling, plan for difficult times by having regular check-ins, meet ups, and/or have a plan with your loved ones so they know how best to communicate with you when you’re struggling.
Tips for Families and Loved Ones
It can be challenging supporting a loved one who is experiencing depression and/or anxiety. As a family member it may be helpful to:
Learn to recognize the signs and symptoms, such as mood swings, irritability, isolation, sleep changes, irritability
Understand that emotional withdrawal may be a sign of stress, not rejection
Offer non-judgmental support and encourage the use of professional resources
Don’t forget your own well-being. Secondary trauma and caregiver burnout are real, and taking care of yourself can help you better support others.
When to Seek Professional Help
It’s important to recognize when you need to reach out for professional support. You may need to reach out for support if:
Symptoms persist for more than two weeks and are interfering with your functioning at home, in the community (or socially), and/or at work
You are having thoughts of self-harm or suicide
You’re using substances more frequently to cope
You feel emotionally numb or disconnected from yourself, people, your environment and/or work
Accessing care early helps prevent escalation and supports recovery. Confidential, culturally competent services are increasingly available across Ontario. Please see a list of resources below.
Ontario-Based Resources
Badge of Life Canada: Peer support, resources, and advocacy for PSPs living with PTSD and other OSIs
Website: www.badgeoflifecanada.org
CIPSRT Self-Assessment Tools: Anonymous screening tools tailored for PSP mental health
Website: www.cipsrt-icrtsp.ca
Wounded Warriors Canada: Trauma-informed programs for PSP and their families
Website: www.woundedwarriors.ca
Therapist Finder – Psychology Today Ontario: Use filters to find a culturally competent PSP therapist in your area
References
Angehrn, A., Krakauer, R. L., & Carleton, R. N. (2023). The impact of intolerance of uncertainty and anxiety sensitivity on mental health among public safety personnel: When uncertainty is unavoidable. Journal of Anxiety Disorders, 90, 102618. https://doi.org/10.1016/j.janxdis.2023.102618
Carleton, R. N., Afifi, T. O., Turner, S., Taillieu, T., LeBouthillier, D. M., Duranceau, S., ... & Asmundson, G. J. G. (2018). Mental disorder symptoms among public safety personnel in Canada. Canadian Journal of Psychiatry, 63(1), 54–64.
Canadian Institute for Public Safety Research and Treatment (CIPSRT). (n.d.). Glossary of Terms: A Shared Understanding of the Common Terms Used to Describe Psychological Trauma. Retrieved from www.cipsrt-icrtsp.ca
Dalai Lama Centre for Peace and Education. (2014, Dec 8). Dan Siegel: Name it To Tame it [Video]. YouTube. https://www.youtube.com/watch?v=ZcDLzppD4Jc
Kalin, N. H. (2020). The Critical Relationship Between Anxiety and Depression. American Journal of Psychiatry, 177(5), 365–367. https://doi.org/10.1176/appi.ajp.2020.20030305
4. Regehr, C., & LeBlanc, V. R. (2017). PTSD, Acute Stress, Performance and Decision-Making in Emergency Service Workers. Journal of the American Academy of Psychiatry and the Law, 45(2), 184–192.
Dalai Lama Centre for Peace and Education. (2014, Dec 8). Dan Siegel: Name it To Tame it [Video]. YouTube. https://www.youtube.com/watch?v=ZcDLzppD4Jc