Basic Peace Officer Course │ Chapter 3 │ Fitness, Wellness, Stress Management

Fitness, Wellness, and Stress Management

Unit Goal: Demonstrate an understanding of basic fitness and wellness concepts related to
the ability to perform law enforcement job tasks and to maintain a high level of fitness and
wellness.

3.1. Describe the importance and relevance of health habits, fitness and wellness to the law
enforcement profession.

Note to the Instructor: It is highly encouraged that participation in physical training at a

minimum of three days a week be incorporated into each BPOC. Each BPOC should establish a
set of minimal standards. Testing of the standards should be conducted at least twice during the
course and require improvement.

Definition of Physical Fitness - The condition of the body that enables an individual to use
his/her body in activities requiring:
 Muscular strength;
 Muscular endurance;
 Cardiovascular endurance;
 Flexibility;
 Agility;
 Power;
 Speed;
without undue experience of fatigue and exhaustion. Physical Fitness equates to performance and
to readiness

Definition of Wellness - consists of a person’s health/ disease status and risk potential. Wellness
ranges on a continuum from death to optimal well-being. It is not just the absence of disease; but
is a state of positive well-being. Total well-being involves positive lifestyle / health behaviors
for a balanced physical, mental, spiritual, and socio-emotional wellbeing. A person can be
physically fit but not well—Wellness goes beyond performance.

Components of fitness can be divided into two categories:

 Functional and Health Related Fitness—most important because these components don’t
just focus on job functions; they are related to being a fit, functional, productive human
being for a lifetime.
o Cardiovascular fitness or endurance
o Flexibility
o Muscular endurance (dynamic strength)
o Muscular strength (absolute strength)
o Body Composition

 Motor Fitness

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o Agility
o Anaerobic power (Speed)
o Explosive leg strength or power
These Functional and Motor Fitness components are the underlying physical factors in
performing the essential tasks of the law enforcement officers’ job

Factors Influencing Fitness/Wellness

The concept of the wellness lifestyle can be visualized in terms of a wellness pyramid

Regular exercise and proper nutrition make up the foundation on which the Wellness Pyramid is
built. Adequate attention and proper application to these two areas will set the standard for
positive improvements in these areas.

Self-responsibility is the cap that holds down all the other areas in the pyramid. Rather than
being an area of mastery itself, it lends support to the successful application of the other wellness
areas.

How we act, react, function, and perform during our everyday life has the greatest impact on
fitness/wellness. It is these behaviors that directly influence our fitness level and where we are
on the wellness continuum (death to optimal well-being). As the chart shows below, the leading
causes of death for Americans are heart disease and cancer. Lifestyle choices have a lot of
influence in prevention of these diseases.

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The Health and Disability Status of Law Enforcement as a Profession

As an occupational group, law enforcement professionals are like other Americans however,
Police officers have a higher incidence of stress-related disorders than civilian population
 Alcoholism
 Suicide
 Divorce. Some recent studies have shown law enforcement has a lower rate than the
general population.

Improving Position on Wellness Continuum

The Wellness Continuum ranges from death to optimal wellness, not just absence of disease.
The following are actions that may help move the position on the continuum more towards
wellness. Suggest brainstorming ideas

 Stop—Harmful drugs, smoking and chewing tobacco

 Limit alcohol
 Exercise regularly
 Eat less animal fat, cholesterol and sodium
 Eat more complex carbohydrates and drink more water
 Achieve and maintain a healthy body weight as discussed with your doctor
 Limit sunlight exposure or wear sun-block
 Get immunizations
 Get regular medical check-ups and self-exams

Fitness is the key to performance in the law enforcement profession and is directly related to the
ability to perform job functions:
 Improved capability for specific task performance

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 Improved ability to mobilize the body efficiently

 Improved tolerance to fatigue
 Reduced risk of injuries when doing physical tasks
 Better psychological preparation
 Reduced stress and health risks

Law Enforcement Fitness Status

Officers are usually hired (recruits) at average or above average fitness but the incumbent (field
officer) is generally below average in fitness levels when compared to general population.
Clearly, fitness amongst the law enforcement profession is an area of needed improvement.

3.2. Identify the guidelines and principles of a safe exercise program

Note to the Instructor: There are many resources to assist in developing a safe personal
exercise program; the following are some fundamental guidelines but should not replace seeking
professional guidance.

Source: Personal trainer, Institute of Aerobic Research Fit for Duty materials and training, Fit
Force and Fit for Duty text (Hoffman & Collingwood).

Determining readiness for exercise program

Individuals who are apparently healthy can usually participate in a mild or moderate exercise
(such as walking) without problems or a need for medical examination. However, moderate or
strenuous exercise can be risky for some with certain health problems. If there are any concerns,
see a medical professional prior to initiating an exercise program. A self administered screening
tool, Par-Q, is a useful checklist tool to assist in determining if medical screening is needed.

Instructor Note: See Chapter Resources for Par-Q Self Evaluation

3.3. Identify the principles of an exercise program

 Progressive Overload—for improvements in fitness, the demands placed on the body

must be greater than those of daily activities. Exercise training causes the body to adapt
to the additional demand which makes it better able to meet critical demands such as an
incident requiring physical force. As the body adapts to exercise, the demand (exercise
duration or intensity) must be gradually increased. Progressing too rapidly can lead to
injury or drop out.

 Regularity and Recovery—an exercise program should be regular and provide time for
recovery. It should be consistent throughout the week, month and years. The weekend-
warrior approach is high risk for injury. Studies show that fitness, which equates to
performance, begins to decline after 96 hours. The body also needs time to recover from
hard workouts. This includes getting enough rest, 7 or 8 hours a night as well as allowing
48 hours between heavy exercise that uses the same muscle groups or that is high impact

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such as running. Injury rates increase greatly if adequate recovery is not provided for.
For example, the injury rate increases if a person runs more than five days a week or lifts

weights, using the same muscle groups, two days in succession.

 Specificity—The body adapts specifically to the type of demand placed on it. For
example running may help develop endurance to handle a use of force incident
but may not develop necessary strength to handle the incident. Strength training
combined with specific skills training in defensive tactics will improve performance.
Another example is that upper body large muscle strength training doesn’t increase grip
strength. It is important to determine fitness goals then incorporate specific exercises to
train to those goals.

 Balance—An exercise program should have balance so opposing muscles are worked—
for example working the biceps strengthens just the biceps not the opposing muscle, the
triceps. There should also be a balance of the components of fitness including
cardiovascular, strength and flexibility training.

3.4. Identify FITT guidelines for thresholds of fitness training related to cardiovascular,
strength, anaerobic and flexibility training.

Frequency, Intensity, Time and Type (FITT) - is a set of guidelines to assist in incorporating the
exercise guidelines to a personal fitness program.

F Frequency Number of workouts per week

Principles of exercise incorporated: regularity and recovery

I Intensity How hard you exercise

Principles of exercise incorporated: Progressive overload

T Time Duration of exercise

Principles of exercise incorporated: Progressive overload

T Type Type of exercise

Principles of exercise incorporated: Specificity and Balance

Applying FITT to Cardiovascular Training

Purpose: Improve efficiency of heart, lungs and blood vessels. It helps to control weight,
increase energy, increase endurance, increase performance capacity and lower cholesterol. It
increases the ability to perform essential job tasks: running, use of force and performance under
high stress.

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 Target Heart Rate—utilizes heart rate as a personal monitor for exercise intensity. It is a
way to determine exercise intensity by accommodating for differences in age, fitness
level, stress level and environmental factors such as heat. After the age of 20, a person’s
predicted maximum heart rate decreases by one beat per minute. When performing the
same level of exercise, a fit person has lower heart rate (further from their maximum
heart rate) than an unfit person.

F Frequency Minimum 3 days a week.

I Intensity Target Heart Rate (THR) zone.
(60-80% Predicted Maximum Heart Rate) or
Rating of Perceived Exertion (RPE) (13-15 Borg)

See IRG 1.4. to determine personal Target Heart Rate and RYE

T Time Progress gradually from starting point (may be 5 minutes) to

minimum of 20 minutes at THR.
T Type Aerobic (with oxygen) exercises that use is rhythmic, uses large
muscle groups over an extended period of time such as running,
rowing, cross-country skiing, walking, swimming, cycling, aerobic
dance…

Applying FITT to Strength Training

Purpose: Increase lean muscle mass and strength; enhance physical performance, decrease
injuries, improved self-concept and professional presence. Increased ability to do essential tasks
of lifting, carrying, climbing, pulling, pushing, dragging, jumping and use of force.

Instructor Note: Note safety considerations:

o Assistance from an exercise trainer is recommended.

o Incorporate warm up and cool down
o Progress gradually
o Lift slow and controlled

F Frequency 2-4 days a week. Allow at least 48 hours between sessions if using same
muscle groups.
I Intensity Begin at 13 RPE and progress to 15-16 RPE (Refer to IRG 1.1.4)
Muscle endurance—low resistance (weights) and high repetitions
(i.e. 12-20 reps).
Muscle strength—higher resistance and lower repetitions (i.e. 8-12 reps).
T Time Time to complete 1-3 sets (Begin with 1 set).
T Type Weight training or calisthenics.

Applying FITT to Flexibility Training

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Purpose: Prevent injuries, improve posture, improves physical performance, reduce soreness,
increase flexibility. Increased ability to do essential tasks of reaching, bending, emergency
extraction, and use of force, entry & exit from vehicle, movement from inactivity to rapid
movement quickly.

F Frequency 3-7 days a week

I Intensity Hold to an easy point of tension—do not bounce
T Time 10-20 seconds per stretch. 3-5 minutes at cool down.
T Type Best flexibility gains are made if done after cardiovascular exercise
when muscles and connective tissue is warm. Stretches should be
short in duration when warming up and sustained when
done after exercise. Stretches should be slow, sustained
without bouncing.

Applying FITT to Anaerobic (without oxygen) Training

Purpose: Increase ability to make short, intense bursts of maximum effort using energy stored in
muscle in the absence of oxygen. Essential tasks: sprinting, pushing, pulling, jumping, pushing a
car, defensive tactics…

Anaerobic Training may not be needed by a civilian exercising to maintain health but is essential
for an officer’s survival and ability to do essential job tasks.

Anaerobic training should only be incorporated after a solid cardiovascular, strength and
flexibility training program has been followed for an extended period of time.

F Frequency 1-2 days a week. Anaerobic training session can be a stand alone session
or incorporated during and after a cardiovascular workout session.
I Intensity All out effort. 90% of Maximum Heart Rate
T Time Repeat short bursts of intense exercise (20-60 seconds) followed by period
of rest
T Type Sprints—cycling, running, leaping, skipping, stair climbing

3.5. Identify the components of an exercise program

Putting together a personal exercise program can be individualized and incorporate variety and
balance. Following is an example of how to incorporate components of an exercise program.

 Warm Up (5-10 minutes). Incorporate dynamic stretching and joint movements along
with a cardiovascular warm up which gets the heart rate up. Lighter, less intense
movements similar to the cardiovascular exercise is a good warm up, i.e. fast walking

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and slow jog to prepare for a jog/run aerobic exercise. This allows the body to warm
up and redistribute blood to working muscles.

 Work out (20-30 minutes). Exercising with the intensity and or duration to develop
and maintain one or several components of fitness

 Cool Down (5-10 minutes). Allows for gradual transition from vigorous exercise to
the normal state through less intense total body movements followed by slow
sustained static stretching. Strength training can be added before the stretching if
cardiovascular and strength components are trained in the same exercise session.

3.6. Identify safety measures for fitness training

 Seek medical advice when there are any questions and / or there are concerns from
the Par Q.
 Consider a fitness trainer’s advice to assist in developing and progressing a personal
fitness program or consult a fitness book or online resource
 Consider the affect of heat on performance and reduce exercise intensity or postpone
exercise if high heat indexes are encountered. Heat indexes above 105 (bold & italic
below) indicate that heat stress is likely. Vertical column on left is air temperature,
humidity is across the top.

 Consider additional water needs when working or exercising in heat

--8-10 glasses of water per day (1 gallon) if not exercising in the heat

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--Exercising in the heat, drink before, during and after exercise (or work). Drink
2 ½ cups of water 2 hours prior to exercise, 2 ½ cups 30 minutes to an hour prior
to exercise and 4 ounces ever 20 minutes during exercise.
 Listen to your body; don’t exercise through pain and injury. Get
medical advice if chest pain or undue shortness of breath occurs.
 Don’t minimize the need for screening if new to exercise and or have illnesses
or injuries that need medical screening or intervention

Unit Goal: Demonstrate an understanding of nutrition concepts required to maintain a

high level of performance, fitness and wellness.

3.7 Describe the relationship between nutrition and performance

Compare nutrition to fuel for a vehicle. An adequate amount of the right kinds of fuel is key to
performance, disease prevention and wellness. The right kinds of fuel ensure that you have the
energy to do essential job tasks such as:

 being able to produce 100% energy output for a few seconds

 fuel your body for an 18 hour shift working search and rescue operation
 to be alert in the early morning hours when environmental stimulation may be
reduced
 to have energy left at the end of the day to enjoy personal and family activities.

Different types of fuel; carbohydrates, proteins and fats produce energy at different rates and last
for different periods of time. A good balance of these energy sources helps to ensure the proper
fuel is available to the body to perform the tasks listed above. For example, carbohydrates
provide quick energy but lasts for a short time. A diet restricting carbohydrates can have a
negative impact on the officer’s energy and alertness level. Carbohydrate provides a quick
energy source but is used up quickly, protein is slower in providing energy but last a few hours
longer, fat is the slowest in providing energy but there is an ample supply and can provide that
energy for a long time. A balance between these three types of energy sources helps to ensure
the body gets a steady supply of energy, allowing it to be more alert, ready and efficient over the
duration between meals.

Instructor Note: It is suggested to show students apps and online resources that can monitor
and track macro intake. Example: MyFitnessPal

Essential Dietary Components:

 Fuel Nutrients
o Carbohydrates
o Fats
o Proteins

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 Non Fuel Nutrients

o Vitamins
o Minerals
o Water

Carbohydrates

Carbohydrates are starches, sugars and fiber and are important for health and performance
because it is used for:

 energy source; the body’s preferred source of energy

 burning fat efficiently
 the main energy source for the brain
 fiber helps to keep the digestive system working efficiently

Highly restricted carbohydrate diets are usually not advised because the performance and health
issues listed above.

Two Types of Carbohydrates and sources:

 Simple Carbohydrates:
o sweets, soft drinks, white flour, ice cream, cake
o Considered “empty calories” because they are low on nutrients
o Blood sugar rises fast and drops fast so energy is not long lasting and causes drastic
peaks and valleys in energy
o Reducing intake of these is a better nutritional / performance choice

 Complex Carbohydrates:
o Potatoes, whole grains, beans, fruits, vegetables
o Full of vitamins, minerals and fiber.
o Energy is provided slowly and gradually;
o Increasing the intake is a better nutritional / performance choice

Carbohydrate needs: 55-60% (70% for athletes) of total daily calories

Protein

Protein is made up of amino acids often called the “building blocks” of the body because it is
used for building, maintaining and repairing tissue. Protein is needed for building components in
the blood that carry oxygen and fight infection. It can be used in an emergency for energy if
carbohydrates are not available for fuel. Sources of protein include meat, fish, poultry, eggs,
milk, beans, soy beans.

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Protein needs: about 12-15% of the daily calories. It is a common myth that those trying to build
muscle mass and gain strength need to consume large amounts of protein.

Fat

The most concentrated and essentially endless source of calories which are necessary for nerve
functioning, storing fat soluble vitamins, insulation and protection for body organs. Sources of
fat include butter, cream, oils, packaged snacks cheese and baked goods.
Fat needs: No more than 30% of total calories, 7-10% for those with heart or cholesterol
problems.

Saturated vs. Unsaturated Fats:

Understanding the difference in Saturated and Unsaturated Fats can help in decision making in
nutrition.

Saturated Fats tend to be solid at room temperature and mostly come from animal sources such
as whole milk, cheese, butter, beef, and pork. Tropical oils such as palm, coconut and palm
kernel oil (all commonly used in fast and packaged foods) are saturated fats although they are
liquid and are from plants.

Unsaturated fats tend to be liquid at room temperature and most often come from vegetable
sources. These fat choices can help control cholesterol levels and prevent strokes and heart
attacks. Sources: corn, soy, safflower olive and canola oil, avocados and nuts.

Relationship between fat and cholesterol:

Fat contains cholesterol and affects the way cholesterol is metabolized in the body. Cholesterol
is a natural substance essential to body functions but too much of it can cause it to deposit on
arteries which can cause stroke or heart attack. HDL cholesterol is considered “good
cholesterol” and helps to carry cholesterol to the liver. It is “protective” so the higher the HDL
the better. Exercise and weight loss can increase HDL. LDL is the “bad cholesterol” which
tends to clog arteries. Reducing unsaturated fats in the diet can reduce LDL. Trans fat, often
seen in packaged cookies, crackers, pastries, chips, is a fat that started out as unsaturated fat but
was altered to where it acts like a saturated fat in the body with all the related negatives affects
on health. Recent studies indicate that limiting trans fat is prudent.

Carbohydrate, Protein and Fat Balance:

A healthy balance of the fuel nutrients carbohydrate, protein and fat helps to ensure a balance in
the energy needs, proper nutrients and reduce cardiac risks. Below is a chart of how the daily
calories should be divided for the average person, it may vary with conditions such as someone
with high cholesterol or high risk for heart disease may need to cut fats lower. Your plate should
look similar to the chart below except the fat portion would be half that size since it is more than
twice the concentration of calories per gram as the other fuel sources.

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Non Fuel Nutrients:

 Vitamins
 Minerals, and
 Water

Vitamins & Minerals:

Vitamins are organic substances essential for metabolism, growth and development. They do not
provide any energy—no calories but are essential in energy processes. Minerals are inorganic
substances also needed in very small quantities.

Vitamin and mineral needs can usually be met by a balance diet but if there is a doubt, a daily
multi-vitamin mineral supplement can ensure that needs are met. One that meets 100% of the
RDA Recommended Daily Allowance is all that is needed. Excessive supplementation can
cause serious imbalances as some vitamins and minerals affect the absorption of others—
moderation is key.

Water:

The most important mineral! It is absolutely necessary for life and is needed for all body
processes.

The thirst mechanism is not a reliable indicator of water needs—don’t rely on it. Drink 6-8 eight
ounce glasses of water each day—more if you are exercising. Water should be consumed prior,
during and following exercise.

3.8 Identify healthy nutritional strategies.

Source: Guidelines For A Healthy Diet: (Dietary Guidelines for Americans 2015)

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https://health.gov/dietaryguidelines/2015/

 Follow a healthy eating pattern across the lifespan. All food and beverage choices matter.
Choose a healthy eating pattern at an appropriate calorie level to help achieve and
maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic
disease.
 Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie
limits, choose a variety of nutrient-dense foods across and within all food groups in
recommended amounts.
 Limit calories from added sugars and saturated fats and reduce sodium intake. Consume
an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and
beverages higher in these components to amounts that fit within healthy eating patterns.
 Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages
across and within all food groups in place of less healthy choices. Consider cultural and
personal preferences to make these shifts easier to accomplish and maintain.
 Support healthy eating patterns for all. Everyone has a role in helping to create and
support healthy eating patterns in multiple settings nationwide, from home to school to
work to communities.

Build a healthy base:

 Balancing Calories
o Enjoy your food, but eat less
o Avoid oversized portions
 Foods to Increase
o Make half your plate fruits and vegetables
o Make at least half your grains whole grains, and
o Switch to fat-free or low-fat (1%) milk.
 Foods to reduce
o Compare sodium in foods like soup, bread and frozen meals and choose the foods
with lower numbers
o Drink water instead of sugary drinks

Choose sensibly
 Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
 Choose beverages and foods to moderate your intake of sugars
 Choose and prepare foods with less salt
 If you drink alcoholic beverages, do so in moderation

Other Healthy Choices:

 Eat a balanced diet and a variety of foods at each meal
 Make low fat, low cholesterol choices: chicken, fish, low fat milk
 Avoid trans fats found in many packaged crackers, cookies and processed snack foods
 Establish consistent eating patterns and do not skip meals.

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 Eat smaller, easily digested meals

 Eat slowly, in a relaxed pleasant place
 Balance, variety, and moderation are the keys to adequate nutrition
 Learn to read labels to make good nutritional choices

http://www.choosemyplate.gov/index.html

Source: Myplate was developed by the U.S. Department of Agriculture and represents the latest
guidelines for food groups and serving sizes.

Note to the Instructor: Encourage students to go to the USDS website and complete a
personalized plan of nutrition and physical activity assessment based on MyPlate. Suggest using
this exercise as a homework assignment. Search for “USDA Center for Nutrition Policy and
Promotion.” There are calculators for calories, calorie charts, eating out guidelines and
personal online assessment tool.

Lecture Scenario: How much from each group is needed? The amount you need from each
group depends on your age, sex and level of physical activity.

 Grains: Make a least half of your grains whole grains. (Refer to the chart for daily
serving amount at http://www.choosemyplate.gov/foodgroups/grains_amount.aspx#)

 Vegetables: Make half your plate vegetables. (Refer to the chart for daily serving
amount at http://www.choosemyplate.gov/foodgroups/vegetables_amount_table.html)

 Fruits: Make half your plate fruits. (Refer to the chart for daily serving amount at
http://www.choosemyplate.gov/foodgroups/fruits_amount_table.html)

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 Protein: Most Americans eat enough food from this group, but need to make leaner and
more varied selections of these foods. (Refer to the chart for daily serving amount at
http://www.choosemyplate.gov/foodgroups/meat_amount_table.html)

 Dairy: The amount of food from the Dairy Group you need to eat depends on age.
(Refer to the chart for daily serving amount at
http://www.choosemyplate.gov/foodgroups/dairy_counts_table.html)

80/20 Rule:

Eat healthy 80% of the time but allow some “treats” 20% of the time and you’re more likely to
stick with a plan. A plan that allows occasional splurges is one more likely to last.

Unit Goal: Be aware of the causes and effects of stress in the lives of peace officers.

3.9 Explore types of stress related to the law enforcement profession.

Stress Definition
 Natural reaction of the mind and body to a demand place on it—pleasant or unpleasant
 Biochemical and hormonal processes occur which affect physical and psychological
functioning
 You NEED stress. Stress adds flavor, challenge & opportunity but unmanaged can
seriously affect your physical & mental well being.

Eustress vs. Distress:

 We perceive stress differently, what may be stressful for one may not be for another
 Eustress is a stressor that is perceived as positive such as a promotion, getting married or
achieving an accomplishment
 Distress is a stressor that is perceived as negative such as an injury, illness, divorce or
being fired.

Acute vs. Chronic Stress

 Acute is short term stress with a quick resolution. This is the type of stress our body
handles the best. If we are faced with something that requires us to fight or flee—our
bodies are ready to take it on. An example of acute stress would be a threatening dog—
the mind and body gears up, with the “fight or flight” response to handle this stress
quickly then settles down.

 Chronic Stress is prolonged unrelieved stress also called cumulative stress. Prolonged
unrelieved wear and tear results from too many demands (Like driving with your foot on
the brake). An extreme example of this is burnout when a person loses energy and
interest because of unrelieved stress.

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 Daily stresses can be acute or chronic, it waxes or wanes with the hassle factor of
everyday life. Stress is individual and we all have different tolerances (Example of a
daily stress that can be considered chronic is the stress of driving in traffic).

Stress can be one individual stressor or an accumulation of many. For example, multi-tasking is
an ability that can be very useful in today’s busy world but can create havoc on the stress level.

Critical Incident Stress (CIS)

CIS is incident specific. This is heavy-duty stress that causes psychological and physical
discomfort for 2 days to 1 month. CIS is considered “normal” response to an abnormal extreme
incident. Events such as working a gruesome accident, involvement in a use of force incident or
shooting, or body recovery of a child.

Post Traumatic Stress Disorder (PTSD)

PTSD creates major distress & long lasting disruptive changes in person’s life. This is not
“normal” stress and may need professional help. PTSD is similar to CIS but symptoms are
prolonged past 1 month. The person is unable to make the event part of their past keeping it part
of their present.

Law enforcement is not the only profession with high levels of stress but our profession has
inordinately high levels of stress related symptoms such as alcoholism, cardiovascular disease,
divorce and suicide.

Lecture Scenario: Recommend to discuss PTSD in relation to officers returning from military
service.

3.10 Identify the emotional and physical symptoms of the stress response physiology of
stress

 A stressor is a demand, real or imagined, that disrupts a person’s equilibrium and initiates
the stress response.
 Stressor can be social, psychological, spiritual, or physical and can be positive (eustress)
or negative (distress). The body’s response is non-specific and varies only in degree and
duration—not influenced by the situation or the demand causing the response.
 Physiological changes are life saving, arousing the individual to prepare to fight or flee;
therefore this response is often referred to as the “Fight or Flight” response.
 A threat or demand is perceived and interpreted by the cerebral cortex. A complex
interaction of the nervous system and endocrine system sets into motion the nervous and
hormonal changes that prepare for the physical response. This intricate system works
well for acute stress but not so well for the onslaught of chronic stress an officer
frequently faces.

The nervous system has three parts:

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 Central Nervous System —brain & spinal cord—the command center

 Sympathetic Nervous System —creates biochemical changes to the mind and body to
prepare to respond to threat (fight or flight). Like pushing the accelerator of a car.
 Parasympathetic Nervous System —responsible for rest, digestion & nutrients

When the Central Nervous System perceives a threat, the Sympathetic Nervous System is
activated and Parasympathetic System is reduced.

Affects of Sympathetic Nervous System and its activation of the “stress cocktail” of hormones:

 Increases in:
o heart rate
o blood pressure
o breathing
o sweating
o oxygen consumption
o muscle tension
o alertness

 Huge blood flow changes:

o Blood shunted to arms, legs & brains
o Blood shunted away from non critical organs—stomach, liver, intestines, immune
system
o Clotting factors change to allow blood to clot quicker in case of a wound

 Senses & perception changes:

o Senses related to threat become more acute
o Depth perception reduced
o Pupils dilate
o Changes in hearing, vision and time perception

 Parasympathetic Nervous System is turned off or reduced:

o digestion slows or stops as blood is needed elsewhere
o immune system is compromised
o non-critical systems are shut down
o tissue building & repair stops

When the threat is resolved the Sympathetic and Parasympathetic NS increase and digestion
resumes. The immune system picks up & the body goes about repair.

The body’s response works well when the stressor is resolved physically and quickly as in acute
stress.

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Lecture Scenario: Compare a physical attack on an officer compared to the stresses of

investigation and court proceedings afterwards

The Sympathetic Nervous System cannot stay in high alert and the Parasympathetic NS cannot
remain off for an extended time. A compromise is made between the systems. This creates wear
and tear like driving with your foot on the brake. The smooth transition between the
Parasympathetic NS and Sympathetic NS is impaired. This causes symptoms seen in long term
chronic stress such as high blood pressure, irritability or hostility, cancer, heart disease, impaired
sleeping, impaired sexual function and skin disorders.

You can have some control of interplay of the Sympathetic & Parasympathetic NS; this is where
stress management techniques come in.

Cognitive / Emotional
 Cognitive Impairment is impaired decision making, memory, and the ability to focus or
engage in a task
 Alcoholism
 Suicide
 Abrupt change in typical behavior patterns
 Rapid mood changes
 Overly suspicious
 Overly irritable to overly hostile
 Blaming others for problems
 Argumentative
 Depression

Physical
 Digestive disorders
 Headaches
 Excessive Illnesses
 High Blood Pressure
 Sleep Disorders

Social
 Emotionally distancing
 Relationship problems
 Divorce

3.11 Identify common stressors of peace officers

Note to the Instructor: Refer to the Self-Assessment Scales (Social Readjustment Rating
Scale/Hassle Test) in the Chapter Resources.

Stress external to agency:

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 Frustration with judicial system

 Lack of consideration by the courts for scheduling officer appearances
 Perceived lack of public support
 Negative or distorted media coverage of policing
 Officers dislike of the decisions and interests of city council, county commissioners, or
legislature

Internal to agency:
 Policies that are offensive to officers
 Poor training and inadequate career development opportunities
 Lack of identity and recognition for good performance
 Poor economic benefits, working conditions, equipment
 Excessive paperwork
 Inconsistent discipline
 Perceived favoritism regarding promotions and assignments
 Explore myths such as “weak people are more susceptible to stress”

Stressors in work itself:

 Rigors of shift work, especially rotating shifts, which result in alterations to body
rhythms and officer's personal life
 Frequent exposure to life's hardships
 Boredom, interrupted by the need for sudden action
 Fear and dangers of the job
 Constant responsibility for protecting other people
 Fragmented nature of the job, which rarely allows for following a case through to
conclusion
 Work overload
 Crisis driven & therefore unpredictable which can be hard on families because of last
minute changes
 Daily routine of family life can seem mundane compared to the brief periods of
excitement on the job.
 When our job becomes common place the excitement is gone. Cynicism, drugs, or
alcohol may set in to fill the gap of the adrenalin rush once experienced.

Stressors confronting the individual officer:

 Fears regarding job competence, individual success, and safety
 Necessity to conform, inclusion of the occupational subculture.
 Necessity to take a second job or to further education
 Altered social status in the community due to attitude changes toward a person because
he or she is an officer
 The officer’s life is under public scrutiny and a higher expectation of behavior often
referred to as “fish bowl living”
 Work stress comes home, home stress goes to work. Family members can become
targets for stress produced at work & vice versa.
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Law Enforcement Personalities and Characteristics:

 Make a good safe officer but can often wreak havoc on the home front.
 Cynicism and distrust is the practice of always looking for what is wrong in people; the
“us vs. them” mentality.
 Emotional control can result in the inability to emotionally engage at home.
 The need for control is necessary on the job but the ability to relinquish or share control
may be difficult at home.
 Sensation seeker/adrenalin junkie to remain hypervigilant off duty.
 Over-protectiveness of family
 Over immersion in job
 Sometimes people with a physical aggressive nature are drawn to the law enforcement
profession which could cause over aggressiveness on and off duty.

Family and personal

 Marital
 Children
 Parents
 Financial

Stressors related to the law enforcement career

 Begin career optimistic, enthusiastic, and idealistic
 New experiences and relationships forged under challenges
 Non law enforcement friendships may fade
 After graduation, a rookie looks to the veterans for how to do the job. They learn how to
do the job and stay alive but where do they learn how to keep relationships healthy and
alive?
 Frequent exposure to negative views of the world from law enforcement peers and
experiences on the job combined with continued social isolation from non-law
enforcement friends and activities can lead to cynical, negative, distrustful or overly
suspicious attitudes.

Hypervigilance and the Biological Rollercoaster

 Hypervigilance is the elevated alertness of surroundings required of law enforcement

officers for survival. It is viewing the world from a threat-based perspective having the
mindset to see the events unfolding as potentially hazardous. It is constantly
considering the “what if” that is necessary for officer survival. Hypervigilance is key to
officer safety. This heightened arousal is usually considered a pleasant state and is often
missed when off duty.

 When officers are off duty, the other side of the hypervigilant rollercoaster occurs and
may experience extreme fatigue, detachment, isolation, reduction in sensory input,

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emotional withdrawal as well as a withdrawal from activities. This occurs with the
throttling back of the Sympathetic NS and the activation of the Parasympathetic NS.

 Work peers see the officer alert and energetic but the family sees their family member
tired, needing to withdraw, often not talkative or engaged. This can cause problems in
personal relationships.

 The gradual reduction in outside interests, hobbies and relationships combined with an
over focus on the importance of the job to the point where the officer’s primary identity
is work which can be a set up for an imbalance that is vulnerable to the ravages of stress.

Unit Goal: Develop personal strategies for the positive management of stress

3.12 Recognize strategies to manage stress

 Stress is not the event itself, but your reaction to an event. An event may not always be
avoidable but we can control our reaction to the event, a key to stress management.
 The challenge is to make stress work for you instead of against you. To survive and
manage stress you need to learn to recognize stress, accept it and channel it in positive
rather than destructive ways.

Three basic approaches to stress management:

 Avoid
o Reducing or eliminating exposure to a stressor
o Avoiding or reducing exposure to biophysical stressors in the environment such as
excessive noise and cigarettes
o Psychic stress caused by feelings of overload and lack of control can be lessened by
learning and applying effective time management techniques. For example: leaving
early to avoid traffic or choosing a less busy route
o Saying no, walk away, setting boundaries

 Alter
o Minimizing the physiological response of the body to a stressor
o Remove stress by changing something
o Time Management
o Problem Solving
o Planning
o Direct communication

 Adapt/Accept by building resistance to stress or changing perspective

o Building Resistance by nurturing a balance to give a broad base of support:

 Psychological
 nurture the mind and the emotions

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 take time away from work

 focus on hobbies and outside interests
 gain knowledge in a variety of areas not just the job

 Physical
 Rest and Relaxation allows the Parasympathetic NS to engage
allowing digestion, repair, and immune response
 Physical exercise “plays out” the fight or flight response to stress
allowing the body and mind to return to equilibrium faster.
 Nutrition is important to performance and disease prevention

 Social
 Engage in community involvement activities and nurture relationships
in and outside of law enforcement.
 Engage emotionally with family and friends

 Spiritual/Faith System
 Nurturing this area can give meaning to all the other areas and to life

 Changing Perspective
 Attitude Adjustment
 The impact of a positive attitude is the key to managing unavoidable
stress.

 Unrealistic Expectations / Self Affirmations

 Be positive and supportive of yourself
 Don’t dwell on negative or degrading thoughts
 Identify and rewrite negative thoughts or messages to positive realistic
expectations; “I should succeed at everything I do’ to “when I fail, I’ll
get up and try again or try something different”
 Use humor when appropriate, it can dampen stress and change moods

Lecture Scenario:
 Designate two columns on board
 On left side, have students name/write “Negative/Unrealistic Messages”
 On right side, write “Positive/Self Affirming Messages” and have students rewrite
each of the negative messages so they are realistic and self-affirming.
 Discuss the power of the mind in influencing attitude, performance, and stress level.

3.13 Identify ways to reduce stress through relaxation

Relaxation Techniques

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There is a variety of relaxation techniques designed to engage the Parasympathetic NS and

throttle back the nervous system.

 Visualization
o Mental imagery to visualize yourself succeeding at a task, being strong.

 Guided Imagery
o Guided daydreaming elicits relaxation response
o Imagining being in a beautiful peaceful place and mentally engaging the senses—
colors, sights, smells, touch and sounds

 Unguided Imagery
o Daydreaming without direction

 Thought Stopping / Blocking / Focusing

o These are techniques to force your mind off of stressors. You refuse to allow
your mind to dwell on a subject by forcing it to dwell on a specific topic.

 “Tactical Breathing” or deep breathing.

o Breathe in for count of 4, hold for 4 and exhale for 4 using diaphragm (belly)
breathing.
o Slow deep breathing kicks in the Parasympathetic NS. Causes the heart rate and
blood pressure to lower and the body relax.

 Progressive Muscular Relaxation

o This technique teaches to recognize muscular tension and how to make a muscle
relax causing general relaxation

Unit Goal: Explain what happens physically and psychologically when confronted with
survival stress, critical incident stress or post-traumatic stress disorder.

3.14 Discuss what happens physically and psychologically when confronted with survival
stress and explore ways to positively channel these changes

Effects of Stress on Performance—the “Inverted U Principle”

As heart rate increases, the ability to perform physically and process information improves to a
point then begins to drop.

Fine motor skills deteriorate first at heart rates about

115. Skills needing accuracy such as double locking
handcuffs, radio operation and writing a ticket

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Complex motor skills, such as complex ground fighting techniques, begin to deteriorate and
changes in vision begin at heart rates over 145 (i.e., tunnel vision, two dimension vision.)

At heart rates above 175 an officer may experience auditory changes, loss of peripheral vision
and depth perception, increases in reaction time and a declining ability to process information.

Heart rates above 200, an officer may exhibit irrational behavior such as repetitive non
productive activities.

Symptoms associated with high engagement of Sympathetic NS and resulting elevated heart
rates include:
 Visual changes such as tunnel vision, loss of depth perception, and color changes are
common. Scenes may appear dimly lit due to pupil dilation and objects associated with
the threat may appear larger
 Time often appears to slow down during the incident as well as during recollection of the
incident. A person can often recall incident frame by frame after the initial 24-48 hours
has passed. For example, they may see a fist coming at them inch by inch or a bullet
entering a body slowly.
 Some sounds may seem muffled while others sound louder than they should due to
hearing perception changes.
 Memory lapses may occur. For example the number of shots that were fired or how
many people were involved in an incident. Most memory will begin to return in 24 to 48

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hours. A warning that any reports written during this time should be considered
preliminary.
 After an incident the officer may experience nausea, extreme weakness, and
inappropriate or cycling emotions

Strategies to positively channel changes to enhance tactical performance or minimize

deterioration of psychomotor skills and sensory changes are geared towards minimizing heart
rate.

Lecture Scenario: Suggestion a quick demonstration. Have students close their eyes and visual
an environment where they would be required to escalate then de-escalate on the force
continuum. They should picture the people involved, words said, actions taken and visualize
their successful performance. For example: make a vehicle stop and three people get out of the
car and quickly approach the officer. Visualize words said, actions taken, use of cover, and use
of radio, defensive tactics or firearms skills.

 Mental Rehearsal-visualize successful performance of skills in a variety of situations

 Practice skills that require fine motor or complex motor skills to make them more
automatic.
 Choose and practice skills that are not complex and use large muscle groups.
 Tactical Breathing-breathe in for a count of 4, hold for count of 4 and exhale for count of
4.
 Positive talk and self-affirmation. Tell yourself “slow down, I can handle this, I trained
for this…”

3.15 Discuss physical and psychological effects of Critical Incident Stress

Critical Incident Stress (CIS) Definition

 A traumatic event that causes a strong emotional reaction which has the potential to
interfere with an individual's ability to function at the scene or later, often later.
 The incident temporarily disrupts your everyday life, forces you to face death, your
vulnerability, pain severe loss or horror (i.e. a shooting, use of force incident, heart attack
or catastrophic illness.)
 An occupational hazard, most will experience CIS in their personal or professional life at
some time.

Five phases of transition that persons who experience traumatic events typically go through:

 Denial Phase
o A tendency to reject the traumatic incident
o Refusal to believe the event occurred
o In officer-related shootings this phase may be brief or nonexistent because of the
necessity to immediately deal with the aftermath of the event.
 Anger Phase

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o Feeling anger or resentment that the traumatic event “had to happen to me”
 Bargaining Phase
o A wish that the event had never taken place
o For example, an officer wishes he could “take back the bullet”
 Depression Phase
o This phase is often the longest.
o Its severity depends on:
 the individual’s basic personality
 the nature of the event
 the reaction of the department
 the reaction of the community
 the officer's support system
 Acceptance Phase
o The officer “gets over” the total preoccupation with the event
o Accepts the fact that the event occurred and resumes a normal life
o This phase can be reached sooner through professional counseling

Assault or Shooting

The psychological and physical symptoms may be similar as listed in other Critical Incidents but
more severe and longer lasting due to the seriousness of the event and secondary trauma
occurring after the incident due to media, investigative procedures, court proceedings, peer and
public opinion.

In a shooting, it is common department/investigative procedures to remove the gun from the

officer’s possession as evidence. Many department policies allow for a gun substitution. It is
common for an officer to feel like the “bad guy”… like “killing the messenger” during
investigative proceedings and steps should be taken to minimize that affect such as keeping the
officer informed of the rationale of investigative procedures and allowing the officer as much
control as possible.

3.16 Explore ways to prepare and assist yourself or someone else cope with a critical
incident with minimum of pain and scarring

 Assist with basic needs first

o ensure and assure safety
o help to notify family & assist with connection (i.e., phone call or transport)
o take over with officer & family’s consent, as many of small duties as possible (i.e.,
feed dog, transport kids, groceries, meals, handle phone calls and visitors)
 Physical presence, sit quietly with them, listen…listen…listen…allow silence if they
don’t want to talk.
 Don’t offer answers; offer presence, comfort, reality, assistance with logistics &
decisions and listen…listen…listen

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 Continued reassurance that what they are experiencing is normal in this abnormal
situation
 Assist in keeping routine as much as possible (i.e., rest, exercise, eating)
 Ensure someone close (i.e., partner or significant other stays close by)
 Assist with resources (i.e., CISM team, Employee Assistance Program)
 Designate someone to handle media
 Follow Department guidelines regarding these incidents.

Lecture Scenario: Panel Group or videotape interviews with police officers who have
experienced critical incident stress.
 Choose panel of 3-5 officers or video them to present to class
 Use a balance of incidents such as: shooting, assault, environmental emergency etc.
 Discussion with class

3.17 Discuss Post Traumatic Stress Disorder

 Symptoms similar to CIS but more severe and persist after 1 month after incident and
continue to affect person’s life.
 In PTSD the response pattern triggered by a similar stressor is similar in intensity to the
original event. It as if they are there living it not just remembering it. It may be triggered
by a similar sound, sight smell on sensation. For example, consider an officer who has
been in a serious gun fight four years ago who hears a car unexpectedly backfire next to
him or her. If that backfire reminds the officer of the gunfight and triggers some
memories that may be an indication of healthy recovery from CIS but if the officers react
with the same intensity, fear and anxiety as when he or she was in the gunfight, this
might indicate PTSD.
 Avoidance of reminders of events and responses to normal events are numb.
 Increased arousal with sleep difficulties, exaggerated startle responses, unusual irritability
or anger outbursts.
 Professional psychological help needed to recover from PTSD.
Unit Goa1: Increase awareness of signs and intervention strategies for suicide amongst
police officers.

3.18 Increase awareness of prevalence of suicide

Source: General US population statistics: (Suicide Figures from the Centers for Disease
Control for the year 2009. American Foundation for Suicide Prevention)

Instructor Note: Update as necessary,

 90% of people who die by suicide have a diagnosable and treatable psychiatric disorder at
the time of their death.
 Frequency of suicide in the US:1 every 14.2 minutes
 Nearly 1,000,000 people make a suicide attempt every year.

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 Most people with mental illness do not die by suicide.

 Recent data puts yearly medical costs for suicide at nearly $100 million (2005) update.
 Men are nearly 4 times more likely to die by suicide than women. Women attempt
suicide 3 times as often as men.
 Suicide rates are highest for people between the ages of 40 and 59. Click here to view.
 White individuals are most likely to die by suicide, followed by Native American
peoples.
 Men more often use firearms; women more often use drugs or poisons.(2009)

Law enforcement statistics

 2000-2010 has shown a gradual reduction of law enforcement felony deaths despite
increasing gang activity, availability of automatic weapons, drug trafficking. With
survival training and improved technology and equipment, we are doing well in the area
of officer survival on the street.
 We are losing the battle of emotional survival
 An average of 60 law enforcement officers died feloniously in the U.S each year during
the 2000’s The loss of one police officer’s life to a felony is unacceptable and agencies
do everything possible to increase officer survival yet the suicide rate is a concern.
 Marital problems or relational problems leading cause
 Legal Trouble second leading cause
 Suspension/work related stress
 Suicide rate increases drastically at retirement especially if there is a medical disability
According to a study conducted in 2006, “Although the suicide rate of 18.1 for law enforcement
personnel is higher than the 11.4 in the general population, it is not higher than would be
expected for people of similar age, race, and gender. Thus any difference between law
enforcement rates and rates in the general population can be completely explained by the race,
gender, and age of people who enter the law enforcement field. This is an important point
because it suggests that speculation about such factors as job stress and the availability of
weapons are not factors that are exclusively associated with law enforcement suicide. Although
even one suicide is too many, allocating mental health resources to law enforcement personnel at
the expense of other professions does not appear justified. Furthermore, the reasons that officers
commit suicide are similar to those of the general population with the possible exception of legal
problems.”
Source: Police Officer Suicide: Frequency and officer profiles. By Michael G. Aamodt & Nicole
A. Stalnaker Radford University June 20, 2006

3.19 Recognize common signs of suicidal thoughts and behavior

Losses—loved one, health, divorce, job, cherished possessions, retirement, financial problems,
legal problems, victim of a crime, sexual assault, witness to violence…

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Other signs
 Loss/change in important relationship
 Expresses hopelessness, depression, guilt
 Change in sleep and / or appetite
 Minimal social support
 Alcohol/Substance abuse
 Legal problems/Financial problems
 Under investigation
 Talks about death or wanting to die

3.20 Identify strategies to assist a coworker contemplating suicide

AID LIFE
 Ask – Don’t be afraid to ask, “Are you thinking of hurting or killing yourself?”
 Intervene immediately. Take action. Tell the person he or she is not alone.
 Don’t keep it a secret
 Locate help – Seek a mental health professional, peer support, chaplain, family member,
or a friend.
 Inform supervisor of the situation
 Find someone to stay with the person.
 Expedite. Get help immediately and don’t leave the person alone

Unit Goal: Become aware of the problems, symptoms, and responses to substance abuse in
law enforcement

Note to the Instructor: See Self-Evaluation of Personal Alcohol Usage and Discussion on
Factors Contributing to Alcohol and/or Drug Abuse in Law Enforcement in Chapter Resources

3.21 Identify the extent of alcohol and drug abuse in the law enforcement work place

Hundreds of books, articles, and research reports have been written about alcohol and drug abuse
in the work place and almost all lead to the following conclusions.

Conclusions:
 A significant number of U.S. workers abuse alcohol and/or drugs
 Alcohol and/or drug use occurs on the job as well as off the job
 Alcohol and drug use endangers the health and safety of these workers, their co-workers,
and the public
 Law enforcement is not immune but the nature of the profession may present barriers to
an officer getting help.

The Problem of Work Place Alcohol and Drug Abuse in Law Enforcement:

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Although these statistics describe the American work force as a whole, they are probably very
good indicators of the problem of alcohol and drug abuse in the specific area of law
enforcement. Of the studies that have been done on law enforcement, most suggest that alcohol
and drug abuse is as frequent as or more frequent than in the general population. Let's review a
few of the studies that have been conducted.

These problems may or may not be prevalent in Texas.

A survey of 2,200 officers in 29 police departments throughout the U.S. revealed that 23% of
the officers had serious alcohol problems and 10% had serious drug problems. (This number is
substantially higher than the number estimated for the general population.)

A study of officers in a major mid-western state revealed that 53% came to work with a
hangover, and that an “average” officer drank alcohol on the job almost eight days every half
year.

Risk factors for law enforcement profession include high levels of stress, peer pressure,
isolation from the mainstream, a preponderance of young male individuals and a culture that
approves of using alcohol to relax and cope with stress. Add to that a need for emotional
control and a disposition to solve problems and move on; can make officers quick to get rid of
their problems rather than face them and work through them. Hypervigilance drives officers to
seek extreme means to help them relax. The myth image that those officers are problem-free
problem solvers may encourage reliance on alcohol or substances rather than people to reduce
stress and tension.

3.22 Explain myths and realities of alcoholism

Myth: Once an alcoholic, always an alcoholic

Reality: Alcoholism is a disease for which recovery is possible IF the alcoholic begins and
sticks with a recovery program. If not, a premature death is likely.
Myth: Alcohol helps to sleep
Reality: Alcohol may help with onset of sleep but interferes with necessary REM sleep causing
sleep impairment.

Myth: Alcoholism is caused by a lack of willpower, immorality, weak character, or police

stress
Reality: No one really knows what drives a person to drink. Studies have implicated physical,
genetic, psychological, environmental, and social factors

Myth: All alcoholics are skid-row drunks.

Reality: Many alcoholics hold high-level jobs and function well at work for years before their
performance is noticeable affected by drinking.

Myth: If an alcoholic can stop drinking, he or she doesn’t have a problem.

Reality: Abstinence is not a sign that someone is free of alcoholism. AA calls these abstainers

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“dry drunks”.

Myth: Alcoholics drink every day

Reality: Alcohol abuse patterns vary. Some get drunk daily and others on weekends. Some
stay sober for months and then go on a long binge.

3.23 Discuss signs and symptoms of drug / alcohol abuse and the personal consequences of
personal use

 failed attempts to cut back or quit for whatever reason

 difficulty enjoying life or social setting without alcohol or drugs
 declining performance
 feeling guilty about drinking / drug use or angry if confronted about drinking
 drink alcohol or frequently hung over on the job
 need a drink to get going
 financial or relationship problems related to alcohol or drugs
 blaming others of drug or alcohol use
 hiding alcohol or drugs
 black outs or lapses of memory
 heavy reliance on alcohol for escape or reward
 use of alcohol to replace direct communication or problem solving
 loss of control of drinking.
 drinking despite consequences. Alcohol is the perfect solvent—dissolves jobs, homes &
families.
 drink to “prepare” or “recover” from an event

The solution to alcohol/drug abuse in law enforcement begins with the individual officer. The
responsibility of the individual officer is two-fold:

 To evaluate his/her own use of alcohol and drugs

 To assist co-workers who are experiencing alcohol/drug problems

3.24 Discuss responsibilities an officer has to a co-worker when substance abuse threatens
the safety and efficiency of the department.
Assisting Co-workers:
Experts agree that the earlier an alcohol or drug abusing employee is helped the more likely
he/she will be able to recover. Unfortunately, co-workers are often the first to see a problem,
but the last to intervene. Often this is because they fail to understand how they can help.

Alcohol-related misconduct is often covered up until there is a crisis. Examples of covering up

could include:
 not arresting a coworker stopped for driving under the influence,

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 not ticketing an illegally parked car that belongs to a drunken cop,

 driving when their partner is too hangover to navigate and wants to sleep it off in the
back seat,
 ignoring the smell of alcohol on an on-duty coworker’s breath or covering up for lack of
performance while drunk or hung-over.

Co-workers can help in four ways:

 Be aware and recognize the problem
 Urge the person to seek help
 Encourage the person after they seek help
 Keep in mind that avoiding the problem only contributes to the denial of the abuser, and
that alcohol/drug abuse will eventually have serious physical and emotional
consequences
 Consider discussing resources: peer support, critical incident response team, employee
assistance program, professional substance abuse programs, hotlines

You may have concerns for your coworker’s wellbeing but your approach, to avoid legal traps,
is to focus on performance and the safety and efficiency of your department. If you suspect an
alcohol/drug problem, refrain from offering the fellow officer your “diagnosis.” Diagnosis is
the job of professionals. Instead, tell the officer that you are concerned about the safety of
others and encourage him/her to seek assistance from his/her supervisor or a counselor. If he or
she refuses to get help or change, discuss your concerns about safety with a supervisor.

3.25 Discuss consequences of steroid abuse

 Steroid use in law enforcement is used to get a performance edge on the “bad guy”. The
increase in muscle mass and confidence often sought after can be obtained through a
sensible fitness regime.
 Steroid use can cause severe physical and psychological changes
o Increased cholesterol, triglycerides and glucose
o Increased irritability and hostility “roid rage”
o Increased risks of liver cancer, hepatitis, hypertension and diabetes

 Symptoms of steroid use:

o Mood swings and increased aggressiveness
o Acne
o Voice lowering (in females)
o Increases in facial and body hair
o Above normal gains in muscle mass

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References used in Stress Section

1. Kirschman: I Love a Cop. 1997.

2. Gilmartin, Emotional Survival for Law Enforcement (2002)
3. NIDA: Strategic Planning for Work Place Drug Abuse Programs, (1987).
4. Alcohol and Drug Prevention Strategies for Law Enforcement. (1991). Criminal
Justice Center, Sam Houston State University.
5. U. S. Department of Health and Human Services, Trainer's Manual: Employee
Counseling Services Program - Supervisory Training.
6. NIDA. Strategic Planning for Work Place Drug Abuse Programs. (1987).
7. Lanphier, et.al., 1983.
8. Van Raalte, 1979.
9. Jones, 1980.
10. NIDA publication, Strategic Planning for Work Place Drug Abuse Programs. (1987).
11. Hoffman & Collingwood, Fit for Duty.2005.
12. The Cooper Institute, Fit for Duty Health and Fitness Training System
13. T. Baker and J. Baker, “Preventing Police Suicide, “FBI Law Enforcement
Bulletin, October 1996
14. G. Fields, “Suicide on the Force,” USA Today, June 1, 1999
15. Suicide: Prevention, Intervention & Post-intervention. International Critical Incident
Stress Foundation. 2007
16. PPCT Defensive Tactics Instructor Book, 2005
17. Wikipedia, the free encyclopedia
18. Apres, Richard M. Preventing Law Enforcement Stress: The Organization’s
Role, The National Sheriff’s Association.
19. 2012 Police Suicides: the NSOPS Study Posted on March 28, 2012 by The Badge of Life
Canada by Ron Clark, RN, MS, Connecticut State Police (ret.)Andy O’Hara, California
Highway Patrol (ret.) A Badge of Life Police Mental Health Foundation article
20. "Suicide in the U.S.: Statistics and Prevention". NIMH.
http://www.nimh.nih.gov/health/publications/suicide- in-the-us-statistics-and-
prevention/index.shtml. Retrieved 26 June 2011.
21. Aamodt MG, Stalnaker NA. Police Officer Suicide: Frequency and Officer profiles. In
Sheehan D, Warren eds. Suicide and Law Enforcement. Washington, D.C.: U.S.
Government Printing Office;2002:383-98

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 Basic Peace Officer Course │ Chapter 3 │ Fitness, Wellness, Stress Management

RESOURCE MATERIALS

3. FITNESS AND WELLNESS AND STRESS MANAGEMENT

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FITNESS AND WELLNESS AND STRESS MANAGEMENT

LEARNING OBJECTIVE 3.1.2.

INSTRUCTIONAL STRATEGY: Par-Q self evaluation to determine readiness for physical

activity.

SUGGESTED USES: Students take the Par-Q as individuals and evaluate it themselves. It
should not be collected or specifics discussed in class due to confidentiality issues

ACTIVITY:
1. Distribute a Par-Q to each student and have them complete it on their own.
2. Explain that it is a tool to assist them in making a decision on readiness for physical
activity and the need for screening.

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FITNESS / WELLNESS / STRESS MANAGEMENT LEARNING OBJECTIVE 3.1.2.

PAR-Q
Physical Activity Readiness Questionnaire

Regular physical activity is fun, healthy and a necessity for safely doing law enforcement work.
Physical activity is very safe for most people. The PAR-Q is a tool to help you in determining if
you should get medical screening prior to becoming much more physically active. It is designed
to identify the small number of adults for whom physical activity might be inappropriate, or those
who should have medical advice concerning the type of activity most suitable for them. Please
read carefully and circle YES or NO for each question as it applies to you.

1. Has a doctor ever said you have heart condition and that you should only do physical?
activity recommended by a doctor? YES NO

2. Do you feel pain in your chest when you do physical activity? YES NO

3. In the past month, have you had chest pain when you were not doing physical activity?
YES NO

4. Do you often lose your balance, feel faint or have spells of severe dizziness? YES NO

5. Has a doctor ever said your blood pressure was too high? YES NO

6. Is your blood pressure over 144/94 YES NO

7. Has your doctor ever told you that you have a bone or joint problem, (i.e. back, knee or hip)
that could be made worse by a change in your physical activity? YES NO

8. Is there a good physical reason, not mentioned here, why you should not follow
an activity program even if you wanted to? YES NO

9. Are you over age 65 and not accustomed to vigorous exercise? YES NO

10. Are you using any drugs that might alter your response to exercise? YES NO

If you answered YES to one or more questions: BEFORE increasing your physical activity
and/or taking a fitness test, talk your doctor about any questions you answered YES and seek
advice from your physician as to the suitability for:
1. unrestricted physical activity with a slowly and gradual build up.
2. restricted and supervised activity to meet your specific needs, at least on an initial basis.
Check your community for special programs or services.

If you answered NO to all questions: Reasonable assurance of your present suitability for a
slowly graduated exercise program

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 Basic Peace Officer Course │ Chapter 3 │ Fitness, Wellness, Stress Management

FITNESS AND WELLNESS AND STRESS MANAGEMENT

LEARNING OBJECTIVE:

INSTRUCTIONAL STRATEGY: Stress in Policing: Self Assessment

PURPOSE OF ACTIVITY: to increase the student’s awareness of the factors contributing to

stress.

SUGGESTED USES: Individual self assessment with large group discussion follow-up

ACTIVITY:

1. Share purpose of activity.

2. Increase awareness of stressors and effects of cumulative stress

3. Individuals complete 1.3.4a Social Readjustment Rating Scale

Tally Score and compare to Rating score at bottom of instrument

Individual complete 1.3.4b Hassle Test. They should ONLY circle items that apply in
the last month and rate ONLY those items 1, 2 or 3
Tally score and compare to 30 points (indicating risk for stress-related condition)

4. Class discussion
--Holmes Rahe scale measures significant life events. It is limited in its validity because
many of the questions are about past stress not current stressors.
--Hassle Test measures irritants that can range from minor annoyances to fairly major
pressures, problems or difficulties.
--Discussion comparison of the two instruments. New scientific evidence reveals that
daily hassles may stress us out more in the long run than the major events.
--Allow sharing thoughts and discussion of stressors to point differences in the degree of
stress experienced by different people with similar stressors.

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 Basic Peace Officer Course │ Chapter 3 │ Fitness, Wellness, Stress Management

Holmes and Rahe Stress Scale

To measure stress according to the Holmes and Rahe Stress Scale, the numbers of "Life Change
Units" that apply to events in the past year of an individual's life are added and the final score
will give a rough estimate of how stress affects health.

Change

Change
Units 
Life Event  

Units  
Life

Life
Life Event  

Death of a Spouse 100 Change in Living Conditions 25

Divorce 73 Revision of Personal Habits 24
Marital Separation 65 Trouble with Boss 23
Change in Working Hours or
Imprisonment 63 20
Conditions
Death of a Close Family Member 63 Change in Residence 20
Personal Injury or Illness 53 Change in Schools 20
Marriage 50 Change in Recreation 19
Dismissal from Work 47 Change in Church Activities 19
Marital Reconciliation 45 Change in Social Activities 18
Retirement 45 Minor Mortgage or Loan 17
Change in Health of Family Member 44 Change in Sleeping Habits 16
Pregnancy 40 Change in # of Family Reunions 15
Sexual Difficulties 39 Change in Eating Habits 15
Gain a New Family Member 39 Vacation 13
Business Readjustment 39 Christmas 12
Change in Financial State 38 Minor Violation of Law 11
Change in Frequency of Arguments 35
Major Mortgage 32
Foreclosure of Mortgage or Loan 30
Change in Responsibilities at Work 29
Child Leaving Home 29
Trouble with In-Laws 29
Outstanding Personal Achievement 28
Spouse Starts or Stops Work 26
Begin or End School 26

Score: 300+ At Risk of illness 150-199+

Moderate risk of illness (reduced by 30%)

150: Only slight risk of illness From Wikipedia, the free encyclopedia

Hassle Test

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Listed on the following pages are a number of ways in which a person can feel hassled. First
circle the hassles that have happened to you in the past month. Then look at the numbers to the
right of the items circled. Indicate by circling a 1, 2 or 3 how severe each of the circled hassles
has been for you in the past month. If a hassle DID NOT occur in the last month, DO NOT
circles it. A point total of 30 or more represents levels of daily stress which increase your risk
for a stress-related condition or disease.

Hassles Circle if happened in the last month and rate 1, 2 or 3

1 Somewhat Severe 2 Moderately Severe 3 Extremely Severe
HASSLE 1,2,3 HASSLE 1,2,3
Misplacing or losing things Side effects of medications
Troublesome neighbors Concerns about medical treatment
Social obligations Fear of rejection
Inconsiderate smokers Difficulties getting pregnant
Troubling thoughts about your future Sexual problems that result from
physical problems
Thoughts about death Sexual problems other than those
resulting from physical problems
Health of a family member Concerns about health in general
Not enough money for clothing Concerns about physical appearance
Not enough money for housing Not seeing enough people
Concerns about owing money Friends or relatives too far away
Concerns about getting money Preparing meals
Concerns about money for emergencies Wasting time
Someone owes you money Auto maintenance
Financial responsibility for someone Filling out forms
who doesn’t live with you
Cutting down on electricity, water, etc. Neighborhood deterioration
Smoking too much Financing children’s education
Use of alcohol Problems with employees
Personal use of drugs Problems on job due to being a woman
or man
Too many responsibilities Declining physical abilities
Decisions about having children Being exploited
Non-family members living in your Concerns about bodily functions
house
Care of a pet Rising prices of common goods
Planning meals Not getting enough rest
Concerned about the meaning of life Not getting enough sleep
Trouble relaxing Problems with aging parents
Trouble making decisions Problems with your children
Problems getting along with fellow Problems with persons younger than
workers yourself
Customers or clients give you a hard Problems with your lover
time
Home maintenance (inside) Difficulties seeing or hearing
HASSLE 1,2,3 HASSLE 1,2,3

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Concerns about job security Overloaded with family

responsibilities
Concerns about retirement Too many things to do
Laid off or out of work Unchallenging work
Don’t like current work duties Concerns about meeting high
standards
Don’t like fellow workers Financial dealings with friends or
acquaintances
Not enough money for basic necessities Job dissatisfactions
Not enough money for food Worries about decision to change jobs
Too many interruptions Trouble with reading, writing or
spelling abilities
Unexpected company Too many meetings
Too much time on hands Problems with divorce or separation
Having to wait Trouble with arithmetic skills
Concerns about accidents Gossip
Being lonely Legal problems
Not enough money for health care Concerns about weight
Fear of confrontation Not enough time to do the things you
need to do
Concerns about financial security Television
Silly practical mistakes Not enough personal energy
Inability to express yourself Concerns about inner conflicts
Physical Illness Feel conflicted over what to do
Nightmares Regrets over past decisions
Concerns about getting ahead Menstrual (period) problems
Hassles from boss or supervisor The weather
A point total of 30 or more represents levels of daily stress which increase your risk for a stress-
related condition or disease.

Adapted from The Cooper Institute. Fit for Duty Health and Fitness Training System

FITNESS AND WELLNESS AND STRESS MANAGEMENT

LEARNING OBJECTIVE:

PURPOSE OF ACTIVITY: to provide the student with the opportunity to examine his/her
own attitudes and behavior related to alcohol use.

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SUGGESTED USES: Individual completes assessment followed by group discussion and

wrap up. Answers should be kept confidential unless volunteered.

ACTIVITY:

1. Share purpose of activity.

2. Individually answer the questions on the Self-Evaluation of Personal Alcohol Usage

form (3.7.1.) Inform the class that this information is personal and confidential.
(Provide 5 minutes of time for this part of exercise.)

Notes to the Instructor: No one should be required or pressured to release the information on these forms. It is
for self-evaluation only.

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 Basic Peace Officer Course │ Chapter 3 │ Fitness, Wellness, Stress Management

SELF-EVALUATION OF PERSONAL ALCOHOL USAGE

<<< FOR STUDENT’S PERSONAL USE ONLY >>>

FITNESS AND WELLNESS AND STRESS MANAGEMENT

LEARNING OBJECTIVE:

The objective of the exercise is to give the opportunity to examine your own attitudes and behavior
related to alcohol use. Begin by individually answering the following questions. Next, review your
answers and try to arrive at some conclusions about your use of alcohol.

Yes No Is This You?

Y N Have you ever felt the need or tried to cut down on your alcohol intake?
Y N Do you test yourself for control, say you won’t drink, and then take a
Drink anyway?
Y N Do you think it would be difficult to enjoy life if you could not take
another drink?
Y N Do you use alcohol as a way of handling stressful situations or life
problems?
Y N Have you ever gotten angry at someone for telling you that you drink too
much?
Y N Have you ever felt guilty about your drinking?
Y N Have you ever felt as if you needed a drink to get going in the morning?
Y N Do you hide your alcohol or drink secretly?
Y N Do you take more drinks than you had planned?
Y N Do you have wide swings in mood and personality?
Y N Can you drink more than you used to?
Y N Do you ever wake up the morning after and find you can’t remember part
of the evening before?
Y N Do you feel uncomfortable if alcohol is not readily available?
Y N Are you in more of a hurry to get that first drink?
Y N Do you regret things you have done or said while drinking?
Y N Are you having an increasing number of financial, family, sexual or work
problems because of alcohol?
Y N Do you eat irregularly or very little when you are drinking?
Y N Have you had legal problems, for example a DUI arrest, related to your
use of alcohol?
Y N Do you sometimes get the shakes in the morning and find it helps to have
a little drink?
Y N Do you regularly use over-the-counter medications and / or prescription
drugs to counter act alcohol induced insomnia, stomach distress,
headaches or hangovers?

If you answered “Yes” to one or more items, you or the person you are concerned about should think
seriously about getting help.

(Checklist adapted from the National Council on Alcoholism & the Kaiser Permanente Medical Care Program)

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Dietary Guidelines for Americans. (2010). Retrieved May 15, 2012, from
http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Appendices.pdf

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