When teaching stress management in the Department, I often ask students whether employees, including sworn personnel, can take prescription medication for mental health issues. Many are unsure and look to me for confirmation. Since not everyone will attend my class, I want to ensure this important information reaches all employees. The answer is: Yes, law enforcement personnel (including sworn officers) can use prescribed medication under the care of a medical doctor. In my work at PSB, I have met with employees who take medication to manage their mental health challenges while continuing to perform their jobs effectively.

Working in law enforcement is undeniably demanding, both physically and mentally. This is why it is crucial for employees to be proactive in caring for themselves in healthy and adaptive ways. Stress management looks different for everyone but often involves physical activities, social engagement, a strong support system, healthy lifestyle choices and self-care practices. For some, prescribed medication is an essential component of their wellness plan, whether for the short term or the long term. Not everyone who experiences stress, depression, anxiety or other mental health concerns requires medication. However, individuals should have conversations with their providers (e.g., medical doctors, psychologists and other medical/mental health professionals) to determine whether it could be helpful for their recovery and overall well-being.

Despite medical recommendations, some employees are hesitant or worried about using medication. However, I often find that individuals may already be self-medicating with other substances, like alcohol, pain medication or other drugs. Some express concerns about dependency or addiction, yet working with a medical doctor ensures proper evaluation and treatment tailored to each person’s health history, reducing the risk of complications. Many of the most commonly prescribed medications for depression and anxiety, such as serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs), are not considered addictive. Meanwhile, medications that carry a higher risk of dependency include opioids (narcotics), benzodiazepines (e.g., Xanax and Lorazepam) and stimulants (commonly prescribed for ADHD). It is important to comply with the medical doctor’s prescription orders, like the appropriate dosage, frequency of use and knowledge of the side effects to monitor its effectiveness and benefits. Since the first prescribed option may not always be the right fit, ongoing discussions with the prescribing doctor are essential to find the most suitable medication.

Law enforcement personnel seek medication treatment for various reasons, including relief from stress, depression or anxiety, improved energy and alertness, support in coping with trauma, assistance with sleep and management of intense physiological reactions to stress (such as panic attacks). Stress is a biological process that impacts our mood, thoughts and behaviors. When these neurotransmitters (chemicals made in the brain) drop below a certain range, it can lead to depression and anxiety. Therefore, just as people take insulin to regulate their glucose levels because the pancreas is not working properly or at all, our brains may also need assistance to regulate neurotransmitter levels to help us get back to a healthier state of mind to function.

Lastly, medical doctors can prescribe medication for mental health challenges. Psychologists, like me, do not prescribe medication, but we have general knowledge that helps individuals access the resources they need to care for their overall well-being. If you are seeing a psychologist or other mental health professional, you can discuss any interest or concerns regarding medication treatment. Ultimately, individuals should visit their primary care physician to address questions about medication use, reasons for medication treatment, possible side effects and the appropriate dosage. If more specialized or ongoing care is needed, a referral to a psychiatrist may be recommended. It is important to note that taking medication without a prescription, supervision/monitoring and the advice of a medical expert can have negative consequences for one’s health, career and, in extreme cases, can result in accidental death.

If you would like help with managing your stress and acquiring healthy coping strategies, contact the Psychological Services Bureau (PSB) at (213) 738-3500 for a free and confidential consultation. PSB offers individual counseling, couples counseling, family therapy, peer support and spiritual counseling through the Chaplains Program. Additionally, for those who may be considering medication as part of their wellness plan, PSB can help facilitate conversations about treatment options and ensure guidance that aligns with your specific needs. In addition, PSB offers support for employees who need help with any misuse and abuse of a substance. Whether you need help processing difficult experiences, improving resilience or simply developing strategies to enhance your well-being, PSB is here to provide confidential and compassionate support.

In any law enforcement agency, disengaged employees aren’t just struggling, they’re potential liabilities to individual and organizational well-being. Research and frontline experience alike show that employees who feel disconnected or dissatisfied in their roles are more likely to take excessive sick leave, report higher stress levels, exhibit lower productivity and face increased risk of anxiety, depression and emotional exhaustion. Disengagement doesn’t always show up as defiance; it can look like indifference, withdrawal or quiet resistance to organizational goals. One of the most common and costly expressions of this disengagement is burnout.

We’ve all heard the term, but burnout isn’t just a buzzword — it’s an occupational hazard in public safety settings. At its core, burnout is a psychological response to chronic workplace stress that hasn’t been successfully managed. It’s characterized by emotional exhaustion, depersonalization or cynicism, and a reduced sense of personal accomplishment. For many in law enforcement, burnout stems from:

• Loss of professional autonomy and control over decision-making
• Diminishing respect for the role from within the organization or the public
• Lack of timely, meaningful feedback (especially positive reinforcement)
• Unrealistic demands from supervisors, colleagues or the community
• Inadequate training or preparation for one’s responsibilities

These stressors are cumulative. Burnout doesn’t arrive overnight; it builds slowly, often unnoticed until it starts eroding performance, morale and mental health.

Recognizing the warning signs is a crucial first step. If you or a partner are finding the job no longer fulfilling, noticing less humor or camaraderie in the workplace, reacting strongly to minor stressors, feeling emotionally drained or struggling to stay motivated, it’s time to pay attention. These are not personal failings; they’re indicators of a system out of balance.

Addressing burnout requires a dual approach: individual strategies and organizational support. Supervisors and staff must recognize that workplace wellness is a shared responsibility, with each influencing the other in a continuous loop. Here are a few proactive steps that units of assignment and individuals can take:

• Timely feedback matters. Leaders should offer consistent, constructive and positive feedback. Recognition builds morale.
• Reconnect with purpose. Remind yourself why your role matters, even when others don’t say it out loud.
• Make movement a priority. Regular physical activity is a powerful buffer against stress. Units of assignment can champion wellness by supporting fitness efforts creatively.
• Manage your mental narrative. Negative self-talk amplifies stress. Challenge it. Replace it with affirming, realistic perspectives.
• Refresh the environment. Even small changes to physical space like natural light, plants or meaningful symbols can influence mood and mindset.
• Staff strategically. Chronic understaffing undermines effectiveness and morale. Doing more with less only works until it doesn’t.
• Honor your limits. Learning to say “no” when needed protects your capacity to say “yes” to what matters.
• Be patient with change. Whether it’s personal growth or department-level reform, transformation takes time. Persistence matters more than perfection.

Burnout isn’t inevitable. With intentional effort, open dialogue and a culture that values well-being as much as performance, we can shift from reactive damage control to true prevention. So here’s the real question: What’s one thing, large or small, you’re willing to do today to invest in your own resilience or support a partner’s? Because culture isn’t built by policies alone; it’s built by people, one interaction at a time.

And remember, you’re not in this alone. Our Department offers a range of resources to support your well-being and help you build resilience. Whether you’re looking for wellness tools, peer support or someone to talk to, don’t hesitate to reach out through the Department’s wellness app or by calling Psychological Services Bureau at (213) 738-3500. Asking for help is not a weakness, it’s a smart, courageous step toward staying strong in the work we do.

Stress is an inevitable part of life and a natural response to challenging or threatening situations. Whether triggered by work pressures, personal challenges or health concerns, stress is more than just an emotional response — it can have profound effects on memory. While stress can sometimes enhance our performance in short bursts, in the long run, chronic stress can have detrimental effects on the brain, especially in areas responsible for memory and learning. Understanding how stress impacts memory is essential to better managing its effects and improving cognitive well-being.

Stress triggers a cascade of biochemical reactions in the brain. Cortisol is one of the stress hormones automatically released to prime the brain and body for immediate action (“fight or flight”) by increasing heart rate, blood pressure and energy levels. Left unmanaged, chronic stress leads to high levels of cortisol, which negatively impacts the brain structures responsible for memory, most notably the hippocampus.

The hippocampus plays a central role in organizing past experiences, forming new memories and learning. It is highly sensitive to cortisol. Prolonged exposure to high levels of cortisol can lead to the shrinkage of the hippocampus, impairing the ability to retrieve old memories and create new ones.

We cannot always control situations that come our way, but we can utilize strategies that can help reduce their impact and improve our cognitive well-being. Here are some strategies that might be useful:

1. Acknowledge: Acknowledging that we are all vulnerable to the effects of stress is not a sign of weakness or inadequacy. It means we are made of flesh and blood, not stone. Masking or ignoring stress only invites more stress.
2. Relaxation techniques: Deep breathing, progressive muscle relaxation and other relaxation techniques activate the body’s parasympathetic nervous system, counteracting the stress response and reducing its impact on memory.
3. Mindfulness and meditation: Prayer, meditation and mindfulness help lower cortisol levels and enhance the brain’s ability to focus and remember.
4. Staying connected/social support: Engaging with family, friends or support groups can buffer the effects of stress. If you feel supported during your stress, you are likely to weather it more successfully than if you don’t.
5. Physical exercise: Physical activity is probably the most powerful tool for managing stress, as it increases endorphins (natural mood boosters) and helps regulate cortisol.
6. Sleep hygiene: Sleep plays a crucial role in memory consolidation and healthy cognitive functioning. When possible, prioritize good sleep habits by establishing a calming pre-sleep routine to reduce stress before bedtime.
7. Time management: Feeling overwhelmed by tasks can increase stress levels. Effective time management can reduce pressure, improve focus and allow our fearfully and wonderfully made brain to do what it was designed to.
8. Heathy diet: Omega-3 fatty acids, antioxidants, whole grains, leafy green vegetables, nuts/seeds, vitamin D and healthy fats are just some of the foods that have been found to improve memory.

Romantic partnerships in law enforcement can experience unique and significant hurdles, which those in other industries might not even consider. From round-the-clock working hours to stress-filled encounters with constant traumatic incidents, the rigor of the job can take a toll on personal relationships. For many deputies, the impact of their job permeates their romantic lives, complicating communication, intimacy and general connection with partners.

While men and women in the profession tend to marry and divorce repeatedly over their careers, there are also some that stay together for decades. So what is different between couples who make it and those who don’t? Here are the top three behaviors that resilient couples practice.

Start a conversation at neutral times. Due to the general scarcity of time for those in law enforcement, when you have the time, you cherish all those moments you can spend together as a couple. In those moments, you do not want to add conflict, complaining or “nagging” to the conversations; understandably, you want to enjoy time together. But it often leads to surface-level conversations. You are in a rut and confronted with a cycle where you and your partner are both feeling distant, not communicating and like you are on opposite teams. Then, when you inevitably disagree about anything, the arguments start piling up, and both of you are exhausted and willing to do anything to prevent any other disagreements. This is how the cycle starts all over again.

Over time, deep/authentic conversations are only being had during arguments. How can we prevent this cycle? Even when things are scary, engage in genuine and authentic conversations when things happen. This sometimes means disagreeing with the other person’s point of view when you are not arguing. Share your thoughts and feelings, even if they do not make for fun conversations. During these “nonheated/neutral” moments, the two of you can truly hear and consider what your partner is saying. Allow yourself the opportunity to notice disagreements without automatically getting into an argument. Having a few minutes to connect, to talk openly and honestly with one another, even if about a difference of opinion in this case, leaves you with a strong understanding where you both know “the other person” is ultimately going to make you feel connected and aware of each other’s viewpoints.

The daily check-in. Do you and your significant other find yourselves doing daily tasks together and feel that one day flows into the next? There is always something that demands our attention. It often makes sense to put off a conversation to take care of a situation at work or with family members. The couples who withstand their marriages/relationships are usually those who speak daily. This does not have to be hours long. Commit to spending 10–15 minutes each day giving each other 100% of your attention. Try to spend this time together, in person, without phones or other electronics. But even if work schedules aren’t conducive to allowing this, make it a priority to engage in a daily phone call with your significant other. These short check-ins, where you can discuss anything on your mind, especially when you can hear each other’s voice (instead of text messaging), will naturally elevate your connection toward each other.

Make time for intimacy. Work, stress, kids, exercise and professional demands make it easy to push intimacy in your relationship to the backseat. We don’t usually mean to go days without touching, looking at or talking to each other. In couples, the first disconnection occurs most often regarding intimacy. This is very much a part of your love life. Most couples experience thriving physical and sexual connections in the initial stages of their relationship. As time goes by, however, they tend to allow other “stuff” to get in the way. While the excitement of the new relationship is difficult to match, it is essential to continue working on maintaining a healthy sexual connection. Keep your relationship on a slow burn, letting the tension build and the connection intensify over time. Cultivate intimacy by gradually allowing your relationship to develop, creating a steady connection buildup. Every couple deepens their intimacy in their own way, so take the time to discover what works for you. Focus on deliberate behaviors and actions that keep the temptation alive, helping you to view your partner as a sexual being continually.

If you would like more assistance in navigating romantic relationships or help with finding ways to feel more connected to your significant other, contact the Psychological Services Bureau at (213) 738-3500 for a free and confidential consultation or appointment with a licensed clinical psychologist or to connect with a Peer Support member or chaplain.

In the demanding field of law enforcement, exposure to trauma is often seen as an inevitable part of the job for sworn officers. Yet civilian staff such as dispatchers, administrative personnel and evidence handlers are also affected by trauma, albeit indirectly. Secondary trauma, also known as “vicarious trauma,” occurs when people who are not directly involved in traumatic events experience emotional stress due to repeated exposure to others’ suffering. In a law enforcement agency, both sworn and civilian employees can experience secondary trauma, which, if unaddressed, can have serious effects on mental health, work performance and overall well-being. Understanding this impact, recognizing symptoms and building a toolbox of coping strategies can help all personnel maintain resilience and support each other in this challenging work environment.

UNDERSTANDING SECONDARY TRAUMA IN THE WORKPLACE
Secondary trauma affects those who encounter distressing information about traumatic events. Civilian employees may experience it when processing detailed reports, reviewing disturbing evidence, hearing distressing calls or even hearing other personnel talk about a traumatic event among themselves. Sworn officers can experience it when they empathize with victims, assist traumatized families or even support colleagues dealing with intense experiences.

Secondary trauma can blur the line between personal and professional lives, creating stress not just on the job, but at home as well. It can lead to feelings of sadness, irritability, hypervigilance and detachment from work and others. Civilian personnel may question their reactions, believing they “shouldn’t” feel affected since they weren’t on the scene. However, secondary trauma is a recognized response to sustained exposure to traumatic material, and it can have significant emotional consequences.

RECOGNIZING SYMPTOMS OF SECONDARY TRAUMA
Recognizing secondary trauma can be challenging, as symptoms often develop gradually. Common signs include emotional numbness, anxiety, fatigue and difficulty concentrating; physical symptoms like headaches, sleep disturbances and irritability; and behavioral changes like withdrawing from friends or family and becoming increasingly cynical or pessimistic. Sworn and civilian staff may also experience a diminished sense of safety, with civilian employees feeling uneasy in their everyday environments and sworn personnel feeling worn down or helpless in the face of persistent trauma. The stigma around mental health issues in law enforcement may lead individuals to ignore these feelings or assume they’re just “part of the job.” Recognizing the signs is a crucial first step in managing secondary trauma before it intensifies.

EFFECTIVE COPING STRATEGIES FOR MANAGING SECONDARY TRAUMA
1. Mindfulness and grounding exercises: Practicing mindfulness, paying attention to the present moment without judgment, can help reduce stress. Grounding techniques such as deep breathing, taking breaks to step outside or focusing on a specific physical activity can help calm the nervous system when feelings of stress arise.

2. Routine self-care: Engaging in self-care routines outside of work, including exercise, hobbies and quality time with loved ones, is essential for mental health. Activities like journaling or engaging in creative hobbies can help release stress and restore a sense of normalcy after exposure to distressing material.

3. Setting boundaries between work and home: Developing rituals to separate work and home life, such as changing clothes, listening to music or engaging in a hobby immediately after a shift, can help prevent trauma from “bleeding over” into personal time.

4. Engaging in professional support: Accessing counseling, such as with PSB, or speaking with peer support can provide a confidential space to work through trauma. These services are specifically designed for sworn and civilian personnel, offering tools to manage stress and promote mental well-being.

If you need help with this or would like to speak more about anything mentioned here, feel free to reach out to the Psychological Services Bureau (PSB). PSB provides support to all members of the Sheriff’s Department. If you would like a confidential appointment or consultation with a PSB psychologist to discuss ways to improve your work–life balance, support employees and support supervisors, please call the Psychological Services Bureau at (213) 738-3500. To obtain additional information, you may also visit our intranet site (https://lasd.sharepoint.com/sites/lasd_intranet/SitePages/psb.aspx).

There are products, such as clothes and accessories, that indicate “One size fits all.” But does one size always fit all? In most cases … no. People come in many shapes and sizes. It would be impossible to design something that would truly fit all people. Most of us try things on to make sure we have the correct size, style and material that suits our body type, preferences and occasion. This idea, however, is not confined to clothing.

The “one size fits all” mentality has become a pervasive concept and is used to describe solutions intended to be universally applicable, including finding the right therapist. While this process may be more complex and emotionally significant than shopping for clothes, both require patience, self-awareness and a willingness to try again until you find the best fit. And just like the perfect outfit can make you feel confident and at ease, the right therapist can provide a sense of comfort, safety and empowerment in your mental health journey.

Struggles with the stigma surrounding mental health, potential feelings of shame and embarrassment, fear of the unknown, or even certain expectations of what therapy is “supposed” to be create barriers or unrealistic expectations. Working within law enforcement and having the traditional mindset of “Suck it up!” and “Asking for help is a sign of weakness” brings about an additional layer to overcome that can make it more difficult to seek out mental health services. But after getting past the stigma and uncomfortable feelings and building up the courage to make that initial call, there are other important considerations to be mindful of. Just like how we all have our favorite foods and hobbies that suit our tastes and personalities, finding the right therapist is also a personal journey.

What works for one person might not be the perfect match for another; one size does not fit all. You might be thinking, “What do you mean? I finally built the courage to call and make an appointment, and you are telling me that the person I see might not be the right one for me?”

People are usually quite selective when it comes to choosing products, forming friendships and certainly when picking a significant other. So, why should finding the ideal therapist be any different? Finding the right fit is important; otherwise, the benefits of therapy can be limited. Law enforcement personnel face unique challenges, including exposure to trauma and high-stress environments, making it even more important to find a therapist who truly understands their specific needs. Here are some recommendations to help you find the right therapist for you:

• Understand your needs. Reflect on what you want to address (e.g., anxiety, trauma, relationships) and whether you have preferences for certain therapist qualities (e.g., cultural competence, gender, specialization in specific therapy approaches). Tailoring the search for a therapist involves recognizing individual factors such as your role, personal challenges, cultural background and what makes you
feel comfortable.
• Navigate accessibility challenges. Seeking therapists experienced in law enforcement can save time and fit into demanding schedules. Additionally, if schedule, work hours, transportation or proximity are issues, consider telehealth options.
• Overcome mistrust or stigma. Educate yourself by learning about therapy and its benefits to demystify the process. Remember that therapy is private and bound by ethical standards. Start small by scheduling a consultation to see if the therapist is a good fit. Recognize mental health care as a tool for staying resilient and effective on the job.
• Do not hesitate to try again. It is OK if the first therapist is not a match. Prioritize building a good therapeutic relationship based on comfort and trust. Even if a therapist understands your needs, they might not feel like the right fit after a few sessions, and that is OK. It’s important to find someone with whom you feel comfortable and can build trust while also feeling confident in their ability to help you.

Taking the first step can feel daunting, but finding the right therapist can provide immense relief and help you build long-term resilience. Personalization is essential for effective mental health care, especially in a demanding profession like law enforcement. A thoughtful, individualized approach will ensure that therapy truly supports you in the ways you need. If you have additional questions, are interested in what Psychological Services Bureau has to offer or need assistance in navigating finding resources and your right fit, contact us at (213) 738-3500.