E872 Managing Pre-Shift Anxiety: Tips for New First Responders

Tactical Living

In this episode of the Tactical Living Podcast, hosted by Coach Ashlie Walton and Sergeant Clint Walton, we tackle the topic of pre-shift anxiety, something many new first responders experience. It’s normal to feel anxious before your shift, especially when you’re new to the job and facing the unknowns of law enforcement. This anxiety can stem from a variety of concerns—fear of making mistakes, facing dangerous situations, or simply the stress of the unpredictable. In this episode, we offer five practical suggestions to help you manage pre-shift anxiety and feel more confident (Amazon Affiliate) heading into each shift.

Understanding Pre-Shift Anxiety:

Being new on the job as a first responder brings many unknowns, and the anxiety that builds up before your shift is completely natural. We’ll explore why new officers often feel this way and why it’s important to address these feelings early on in your career.

Five Practical Ways to Manage Pre-Shift Anxiety:

Prepare Your Mind and Body Before Each Shift:

Developing a solid pre-shift routine can help you get into the right mindset before work. This might include things like stretching, deep breathing exercises, or reviewing key procedures. A consistent routine helps reduce the unknowns and brings a sense of calm.

Focus on What You Can Control:

Anxiety often comes from worrying about things outside of your control. Redirect your focus to things you can control, such as your preparedness, gear, or specific tasks for the day. By narrowing your attention, you can minimize overwhelming thoughts.

Visualize a Successful Shift:

Visualization is a powerful tool. Before your shift, take a few moments to close your eyes and imagine yourself successfully handling different scenarios. Picture yourself staying calm under pressure and executing your duties with confidence. This can help reduce anxiety and build self-assurance.

Talk to a Mentor or Peer:

Reach out to more experienced officers for advice. Ask them about how they dealt with pre-shift anxiety when they were starting out. Sometimes, knowing that others have faced the same struggles helps reduce the isolation that anxiety can create.

Practice Self-Compassion:

Remember, it’s okay to be anxious, especially when you’re new to the job. Be kind to yourself and recognize that everyone goes through a learning curve. Mistakes and challenges are part of the process. Treating yourself with compassion reduces the pressure to be perfect.

Why It's Important to Address Anxiety Early:

If left unaddressed, pre-shift anxiety can build up over time and lead to burnout or long-term stress. We’ll talk about the importance of creating healthy coping mechanisms early on to manage your mental health throughout your career.

Building Confidence as a New Officer:

Confidence comes with experience, but you can help accelerate this process by setting small, achievable goals for each shift. We’ll explore how building incremental success can help reduce anxiety over time.

Long-Term Tools for Anxiety Management:

We’ll offer additional long-term strategies, such as journaling after shifts, practicing mindfulness, and seeking professional support if the anxiety becomes too overwhelming to manage on your own. Join us as we provide practical advice for managing pre-shift anxiety, especially for new first responders. Whether you’re just starting out or looking for ways to cope with job-related stress, this episode will help you build confidence, reduce anxiety, and set yourself up for long-term success in your career.

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All viewpoints discussed in this episode are for entertainment purposes only and are simply our opinions based off of our own experience, background and education.

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