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Continued from "HCoping WIth Fears of Anguish", on page 37

experience the level of stress and trauma that law enforcement routinely encounter. Fears of being ambushed are entirely un- derstandable, and increasingly common, and fortunately there are many steps you can take to help manage these concerns. Additionally, many of these principles are applicable not just to fears of being ambushed, but also to much broader concerns about being unsupported, vilified, verbally attacked, and the emotional stressors associated with law enforcement work in general. Please make sure to prioritize your safety, take good care of yourself, recognize that you are supported, and never hesitate to ask for help. Stay aware of the various support op- tions available to you, and know how to access those resources. Your service and countless sacrifices for the community are appreciated beyond words, your safety is of paramount impor- tance, and it is vitally important that you receive all the support you need, whenever you need it. Additional Contributors: Shahram Ardalan , Ph.D., ABPP, Former Chair of the ABPP Ethics Committee; Robin Black , Ph.D., Federal Bureau of Investigation; Robert Cipriano , Ph.D., ABPP, Police Psychologist; Joseph Etherton , Ph.D., Research Psychologist; Joel Fay , Ph.D., ABPP, Police Psychologist; Chief Neil Gang , Chair of the California Police Chiefs Association Wellness Committee; Kristina Reynoso , Ph.D., Police Psychologist; Craig Wetterer , Ph.D., J.D., Forensic Psychologist References ABC News: https://abcnews.go.com/US/police-officers-killed-surge-28-year-point- civil/story?id=71773405 American Psychological Association (APA) Resilience Guide: http://www.apa.org/ helpcenter/resilience.aspx Below 100: https://www.below100.org/the-5-tenets/ Federal Bureau of Investigation: https://ucr.fbi.gov/leoka/2018/tables/table-85.xls Support for Law Enforcement During Community Unrest: Garrido, Sara, Nicoletti- Flater Associates, PLLP, Lakewood, CO Supporting Officer Safety Through Family Wellness: The Effects of Sleep Deprivation: https://www.theiacp.org/sites/default/files/2018- 09/Axon%20Family%20Wellness-Sleep%20Deprivation.pdf United States Department of Justice, Federal Bureau of Investigation, Criminal Justice Information Services Division About the Authors: David Black , Ph.D., CEO and Founder of Cordico, Chief Psychologist of the California Police Chiefs Association Wellness Committee. John Carli , Chief of Police, Vacaville, California Gordon Graham, Founder of Lexipol

RECOMMENDATION #11: SEEK SUPPORT Research shows that officers experience approximately 188 critical incidents over the course of their careers. Critical incidents are defined as events that overwhelm our ability to cope, and 188 such incidents are far too many for even the strongest and most courageous people in our society to endure alone and without support. Therefore, it is absolutely vital that you seek out support from those you trust. Talk with a close friend, a trusted ally, a peer support teammember, a chaplain, or a reputable police therapist. Ideally, establish supportive relationships well before you need to rely upon them; but always remember that it is never too late to ask for help. Be aware of the available support options, and make sure you are knowledgeable of what these options have to offer and how they can be accessed. When you devote your career to being of service to others at their greatest times of need, it is only fair to expect others to be there to support you during your times of need. Never forget that you deserve to be supported. RECOMMENDATION #12: FIND STRENGTH THROUGH TEAMWORK Being part of a strong and unified team often serves as a powerful antidote to uncertainty, stress, and fear. When dealing with threats and fears, always keep in mind that you are part of a vetted, trained, and experienced team who share a common mis- sion and purpose. Developing and reinforcing strong teamwork is an outstanding way to help build relationships with those you count on to support you, take advantage of training opportunities, plan for crisis scenarios, communicate about potential vulnerabili- ties, and maximize your performance. Prioritizing and reinforcing strong teamwork will help make you, and those who serve with you, stronger, more resilient, and better positioned to manage the stressors of your critically important work. RECOMMENDATION #13: PRACTICE BREATH CONTROL When a person perceives danger, the brain triggers a stress response that stimulates the nervous system, transforms sen- sory perception, raises blood pressure, increases the heart rate, pulls blood from the extremities, and disrupts digestion. Breath control is a technique for limiting, or regulating, the stress response, and with practice can be utilized to promote physical and mental relaxation whether stress levels are high, moderate, or low. To practice this technique, exhale the air fully from your lungs then pause before taking in a full, deep breath, relaxing your abdomen as you do so. Pause briefly, and then slowly and fully exhale the breath. Practice this for several breaths. Remem- ber that everyone’s physiology, fitness level, and lung capacity is unique, so routinely practice this technique to establish a timing and process that is effective for you to experience relaxation. RECOMMENDATION #14: MAXIMIZE YOUR RESILIENCE Resilience is the ability to overcome serious hardships, trauma, and tragedy – and the good news is that everyone, even highly resilient people, can further strengthen and develop their resilience skills over time. Key strategies to building and main- taining strong resilience include setting aside enough time for highquality sleep, getting regular exercise, prioritizing the most important relationships in your life, keeping your finances in balance, learning frommistakes, celebrating victories as a team, and maintaining an optimistic outlook on life in general. TYING IT ALL TOGETHER Law enforcement professionals are far tougher and more resilient than most people, but most people never have to

VERIZON OFFERS SUPPORT WHERE IT MATTERS, WHEN IT MATTERS. For many years, Verizon has supported Public Safety and the families of law enforcement who have made the ultimate sacrifice. To date, Verizon has donated distributed through Verizon’s partnership with the FBI National Academy Associates, Inc. In many instances, members of the local FBINAA Chapter will present the donation to the family. Please contact the office of the FBI National Academy Associates with information on any sworn officer killed in the line of duty, feloniously or accidentally. The Association will coordinate with Verizon and The Verizon Fallen Officers Fund to distribute funds to that officer’s designated beneficiary. more than one million dollars to the surviving families. These funds are

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