Self-Care Isn’t Just Bubble Baths—How to Avoid Burnout When Your Shift is Literal Hell

We’ve all heard it—“Take care of yourself.” Cool advice, Brenda. But what does that actually mean when you’ve worked four doubles in a row and you’re running on caffeine and spite?

Here’s what real self-care looks like when you work as a first responder:

Sleep Like Your Job Depends on It (Because It Does) Lack of sleep = bad decisions = IA investigations. Prioritize sleep like you prioritize getting home in one piece. It’s not a luxury; it’s a necessity.

Move Your Body, Even If You’re Tired Rage-walk, hit the gym, or stretch in your living room. Exercise clears your head and keeps you from feeling like a walking corpse. It also helps you chase down suspects without pulling a hamstring.

Feed Yourself Like You Actually Like Yourself Gas station snacks won’t fuel a badass. Meal prep, or at least pack snacks that aren’t from a vending machine. You wouldn’t let your patrol car run on sludge; don’t do it to your body.

Mental Health Is Not Weakness—It’s Armor Therapy, venting to a trusted friend, or journaling—whatever keeps your brain from boiling over. You’re human. Pretending you’re not will break you.

Boundaries: Learn to Say No Without Explaining “No” is a full sentence. Your off days are for recovery, not covering Bob’s shift because he’s hungover. Protect your time like your life depends on it.

Unplug and Touch Grass Social media and cop forums can drain you. Go outside. Pet a dog. Remember you’re a human, not just a badge. The world is bigger than your radio.

Remember: You Had a Life Before This Job Don’t lose touch with your non-cop friends and your hobbies. Those people and passions will remind you that you’re more than a badge. The job will try to consume you—don’t let it.

Self-care isn’t selfish; it’s how you stay in this job long enough to actually enjoy your pension. You can’t help others if you’re falling apart. Take care of your damn self.