Understanding Trauma

Public Safety Personnel regularly face trauma that can disrupt emotional processing and identity, making grounding techniques, emotional support, and intentional restoration essential for recovery and resilience.

Trillium Health Partners is a leading hospital system in Ontario, committed to delivering high-quality, patient-centered care through its three main sites: Credit Valley Hospital, Mississauga Hospital, and Queensway Health Centre.

This site offers immediate, stigma-free mental health resources for trauma-exposed public safety personnel (both uniform and civilian) in Ontario. Access confidential support 24/7 through free online resources or if in immediate crisis, call 911, Homewood Health’s 24/7 crisis line at 1-833-866-9929, or for 24/7 peer support call Boots on the Ground at 1-833-677-2668.

Public safety personnel, such as police officers, paramedics, firefighters, correctional officers, and emergency dispatchers, often face traumatic incidents as part of their daily duties. Trauma occurs when an individual’s ability to respond to stress or pain is overwhelmed by an inescapably stressful event, often due to events that involve a deep sense of helplessness, powerlessness, or abandonment. It is the emotional and psychological wound left by an event. Two people can experience the same event, but they may have two different responses, depending on their stress, support system, and individual and systemic factors at that time. Exposure to traumatic events can lead to a disconnection from our authentic self and may result in suppressing emotions to protect from the pain of the event and further emotional distress. This can manifest as feeling of numbness, emotional withdrawal, emotional reactivity, or compulsive behaviors aimed at coping with the discomfort.

Traumatic exposure can occur from witnessing or experiencing actual or threatened serious injury, death, sexual violence or the suffering of others, and the psychological effects can accumulate over time. The effects of exposure to repeated traumas may range from emotional numbness and irritability to more severe conditions like PTSI (Post-Traumatic Stress Injury). One does not have to be present and witness a traumatic event firsthand for it to contribute to post-traumatic stress. It is possible that hearing about traumatic events or reading details or watching video footage of the event can have detrimental effects on our health and well-being.

How the Brain Processes Traumatic Memories

The Brain's Memory System

Normally, when we experience something, the brain processes the event and stores it in a part of the brain called the hippocampus. This helps us remember the event in a way that we can recall it with context — like when and where it happened, and what was happening at the time.

When a person experiences trauma, the brain reacts differently. The amygdala, which is responsible for processing emotions like fear, becomes highly active. This triggers a strong emotional response, and the brain focuses on the intense feelings of the event rather than the full context. The hippocampus might not properly store all the details of the event in an organized way, leading to the memory being fragmented or incomplete.

The Role of the Amygdala

The amygdala sends a signal that makes the body feel "on edge" or hyper-alert, even long after the traumatic event has passed. This can cause the person to feel like they’re still in danger, even when they’re safe.

How Traumatic Memories Are Stored

Instead of storing the traumatic experience like a regular memory, the brain may store it as isolated, sensory pieces. These can include sights, sounds, smells, or physical sensations that were overwhelming during the trauma. For example, someone may remember the sound of a siren or a specific smell but not remember the whole event.

When trauma happens, the brain is in its stress response, so it prioritizes survival over processing memories in a calm, organized way. This can lead to the memory being stored in a way that causes the person to re-experience the emotions and/or sensations of the trauma as if it's happening all over again, when the memory surfaces. This can also lead to flashbacks or nightmares.

People re-experiencing traumatic memories may appear to be "stuck" in the trauma. They may have difficulty talking about the event or may relive it repeatedly in their mind. This is because the brain hasn’t stored the memory properly and instead processes it through emotional and sensory triggers, making it feel very real to them even long after the event is over.

Functional Disconnection and Restoration

One important concept to understand in the context of trauma is functional disconnection. This refers to the psychological and emotional detachment that occurs when an individual becomes overwhelmed by stress or trauma. For Public Safety Personnel, this can manifest as a breakdown in emotional or cognitive functioning — such as feeling disconnected from yourself, others, and your environment, experiencing a lack of engagement in daily activities, or struggling with the ability to focus and make decisions.

Functional disconnection is a protective mechanism; it helps individuals cope with overwhelming experiences in the short term. However, when it persists or becomes chronic, it can have negative consequences on relationships, work performance, and mental health.

Restoration is the process by which individuals reconnect with themselves, others, and their surroundings after experiencing functional disconnection. Restoration involves healing through emotional processing, mindfulness, social support, and self-care practices. In the context of public safety personnel, restoration may require intentional efforts to recover from trauma and reintegrate back into work and personal life in a balanced way.

After exposure to a traumatic event, it is essential to engage in grounding or decompression strategies to help return to a state of emotional equilibrium. These strategies can help to mitigate the effects of trauma and manage immediate stress responses. Here are some effective grounding and decompression techniques to consider:

1. Physical Grounding Techniques

Physical grounding techniques involve reconnecting with the body to shift attention away from the trauma. These strategies can help reduce the sense of overwhelm and regain control. Try the following:

5-4-3-2-1 Technique: This is a popular grounding exercise that helps you focus on the present moment. Identify:

5 things you can see around you.

4 things you can feel (e.g., the ground beneath your feet, your hands, etc.).

3 things you can hear (sounds in your environment).

2 things you can smell (even if they’re faint or imaginary).

1 thing you can taste (or imagine tasting).

This exercise helps to anchor you in the here and now.

Progressive Muscle Relaxation (PMR): This involves systematically tensing and then relaxing different muscle groups to release physical tension. By focusing on the physical sensation of relaxation, PMR can help you stay grounded and calm after a stressful event.

2. Breathing Techniques

Mindful breathing can activate the parasympathetic nervous system, which helps counter the fight-or-flight response triggered by exposure to trauma. Try these breathing techniques:

Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. Repeat this cycle for several minutes to restore balance.

Diaphragmatic Breathing: Focus on breathing deeply into your diaphragm (belly breathing). Inhale for a slow count of four, hold for four, then exhale for six. This technique helps calm the body and regulate your emotional response to stress.

3. Social Connection and Peer Support

After exposure to trauma, talking to a peer or colleague who understands your experience can be deeply restorative. Peer support is essential in reducing feelings of isolation and can help process the emotional load of traumatic incidents. Debriefing with others who have witnessed similar events allows for shared emotional release and mutual support, which can aid in the recovery process.

Peer Support Programs: Many PSP agencies offer formal peer support programs where trained peers provide emotional and mental health support after a traumatic event. There are additional peer support services for PSP you can access anonymously, such as “Boots on the Ground”.

Informal Conversations: Sometimes, simply talking to a colleague or trusted friend can be enough to offload some of the emotional weight. Make it a practice to check in with one another regularly.

4. Time in Nature

Research has shown that spending time in nature can help reduce stress and promote mental restoration. Whether it’s taking a walk in the park, hiking in the woods, or simply sitting by a lake, natural environments have a calming effect that can help replenish emotional reserves.

5. Engage in Restorative Activities

Engaging in activities that allow for mental and emotional restoration is crucial after a traumatic event. Activities such as creative expression (art, music, writing), physical exercise, or spending time with loved ones can help “reset” your emotional state and facilitate healing. Restorative activities provide a healthy temporary distraction from the trauma, allowing the mind and body time to recover.

Resources for Public Safety Personnel in Ontario

If you’re struggling with the effects of exposure to trauma, there are resources available to you in Ontario. Here are a few places to start:

The Ontario Psychological Association (OPA): Offers a list of registered psychologists who specialize in trauma.

The Ontario Association of Mental Health Professionals (OAMHP): Provides resources for mental health support tailored to public safety personnel.

Public Safety Canada - Trauma-Informed Care: Provides a range of resources on trauma recovery and care strategies specifically for public safety workers.

Operational Stress Injury Social Support (OSISS): This is a peer support program specifically designed for Canadian Armed Forces members and PSPs, offering emotional and mental health support.

References:

Brewin, C. R. (2014). Posttraumatic stress disorder and the nature of trauma. Annual Review of Clinical Psychology, 10, 169-192. https://doi.org/10.1146/annurev-clinpsy-032813-153724

Bremner, J. D. (2006). Traumatic stress: Effects on the brain. Dialogues in Clinical Neuroscience, 8(4), 445-461. https://doi.org/10.31887/DCNS.2006.8.4/jdbremner

Canadian Mental Health Association. (n.d.). Supporting Public Safety Personnel’s Mental Health. CMHA Ontario.

Maté, G. (2011). In the Realm of Hungry Ghosts: Close Encounters with Addiction. Vancouver, BC: Random House Canada.

McFarlane, A. C., & Yehuda, R. (2015). The Impact of Trauma: The Relationship Between Trauma Exposure and the Development of PTSD. Journal of Traumatic Stress, 28(1), 1-13.

Ontario Psychological Association. (2020). Supporting First Responders: Psychological Services for Trauma Recovery. Ontario Psychological Association.

Schwabe, L., & Wolf, O. T. (2013). Stress and memory: A selective review of the human literature. Journal of Cognitive Psychology, 25(1), 18-29. https://doi.org/10.1080/20445911.2012.741061

Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.