What can first responders do after a critical incident when the call is over but their body is still in high alert?

In the final episode of our three-part When the Call Comes Home series, the Tactical Trio gets practical. Becky, Traci, and Anna explore first responder stress, nervous system regulation, recovery after critical incidents, and the transition from work back to home.

We talk about simple techniques that can help the body shift out of a heightened stress response, including:

• Grounding techniques after a stressful call
• Shaking off the adrenaline dump
• Breathing exercises and the physiological sigh
• Thoracic mobility and movement for stress regulation
• Humming, singing and chanting
• Understanding the vagus nerve
• Using gratitude to shift attention toward the present
• Talking through a difficult experience with someone you trust
• Creating space to recover before walking through the door at home

We also talk about something that can be just as important as any technique: creating safe, supportive spaces where first responders can process physical and emotional stress without judgment.

And then we tackle one of the most important parts of first responder wellness: what happens when you go home.

How do you transition from police work, emergency response, or a difficult shift back into family life? Sometimes the answer is a few minutes of silence. Sometimes it's blasting your favourite song, taking a few breaths, talking it out, or simply telling the people you love, “I had a really hard day. I need five minutes.”

The goal isn't to eliminate the stress response. It's to understand what your nervous system is doing and give your body opportunities to recover, regulate and return to a state where you can reconnect with yourself and the people around you.

And, of course, we finish with our question of the day:

Are you a sit-in-silence person, a blast-the-music person, or a talk-it-out person after a stressful day?

This episode is the final part of our When the Call Comes Home series, following Becky as she shares her experience with a critical incident and the Trio's conversation about the nervous system and the window of tolerance.

If you're a police officer, firefighter, paramedic, dispatcher, corrections professional, athletic therapist, tactical strength and conditioning coach, or someone who supports first responders, this conversation offers practical strategies you can use to better understand and manage stress after difficult calls.

Most importantly: check in with the people around you. Sometimes “I'm fine” isn't the answer. We just need to get better at asking the question—and making space for the real answer.

Notes from episode:

- Correction on song Becky mentioned at the end - it was Bad Habit (not road rage) by Offspring.

- the connection between the eyes and the heart is called the oculocardiac reflex

If you have questions, send them our way to askthetacticaltrio@gmail.com!

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Why do some critical incidents stay with us long after the scene is over? Why can you think clearly during a call, yet find yourself struggling days or even weeks later?

In Part 2 of our When the Call Comes Home series, we move beyond the story to explore what's happening inside the brain and body after a critical incident. Using Becky’s personal experience as a starting point, the Tactical Trio breaks down the neuroscience behind stress and trauma in a practical, easy-to-understand way.

Together, we discuss:

• Why your nervous system can stay on high alert after a traumatic event
• The role of the amygdala and the body's survival response
• What the Window of Tolerance is and why it matters
• Why some reactions don't show up until after the incident is over
• Common signs that your stress response may need additional support
• Healthy and unhealthy coping strategies
• How movement, EMDR, peer support, and self-awareness can help you recover

Whether you're a police officer, firefighter, paramedic, dispatcher, athletic therapist, healthcare professional, or anyone exposed to high-stress environments, understanding your stress response is one of the first steps toward healing.

Because sometimes the hardest part of a critical incident isn't what happens during the call—it's understanding what happens after.

In Part 3, we'll shift from understanding to action, sharing practical tools you can use to help regulate your nervous system and recover more effectively after difficult calls.

Here are some resources about the window of tolerance for those who want to dive deeper.

• Book recommendation: Widen the Window – Elizabeth Stanley
• https://mi-psych.com.au/understanding-your-window-of-tolerance/

Do you have a question for the Tactical Trio? Email it to askthetacticaltrio@gmail.com to have it answered on a future episode.

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In this powerful episode of Ask the Tactical Trio, Becky shares the deeply personal story of responding to her first fatality, one that is quite recent and that happened completely unexpectedly when she wasn't working. Without hesitation, she shifted into first responder mode, performing CPR until emergency crews arrived. What followed, however, was a very different experience: processing the emotional and physiological impact without the preparation or structure that often exists when on duty.

But the real story begins after the call ends.

In the hours, days, and weeks that followed, she shares how she experienced the delayed emotional, cognitive, and physical effects that often come after a critical incident. Traci helps her explore what many first responders quietly navigate: nervous system activation that lingers long after the event, exhaustion, rumination, and the challenge of knowing what to do , but still struggling to do it.

In this episode, we discuss:

• Immediate and delayed responses to critical incidents
• Why the nervous system stays activated after a traumatic call
• The role of peer support and Critical Incident Stress Management (CISM)
• How social connection supports recovery and resilience
• Practical strategies for processing difficult calls
• Why stress after trauma is a normal physiological response, not weakness

Whether you're a police officer, firefighter, paramedic, dispatcher, military member, healthcare provider, or athletic therapist, this conversation normalizes the post-incident experience and reinforces one key message: you don’t have to process it alone.

Coming Next: In Part 2, Anna joins the Tactical Trio to break down - simply and practically - what happens inside the nervous system after a critical incident and how to regulate, recover, and build resilience.

If you have a question you'd like the Tactical Trio to answer, send it our way at askthetacticaltrio@gmail.com - you might be featured in a future episode!

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