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Working in policing means managing long shifts, unpredictable demands, and the emotional weight of helping others during their most difficult moments. A resilient routine isn’t about perfection – it’s about creating simple habits that help you stay steady, healthy, and grounded, even in the busiest periods.
1. Start with Small Daily Non-Negotiables
Police shift patterns often make traditional routines difficult to maintain. Instead of aiming for strict schedules, choose two or three “non-negotiables” you can do on any shift: drinking enough water, getting outside for ten minutes, stretching, or taking a proper meal break. Small actions are easier to keep consistent and make a big difference in energy and mood.
2. Protect Your Sleep Window
Resilience begins with rest. Try to keep a consistent pre-sleep routine regardless of when you’re finishing a shift. Blackout blinds, white noise, hydration, and avoiding caffeine towards the end of a night shift help your body settle. Even small improvements to sleep quality help with focus and emotional regulation.
3. Make Space for Mental Reset Moments
Policing can be emotionally heavy. Building techniques into your routine – such as mindful breathing, journaling, or talking things through with a trusted colleague – helps prevent stress from accumulating. If possible, you may benefit from taking five quiet minutes between tasks or calls to mentally reset.
4. Keep Your Body Moving in Manageable Ways
You don’t need long gym sessions to build resilience. Short, regular movement – walking the dog, taking stairs, quick strength exercises at home – boosts energy, reduces injury risk, and supports long-term wellbeing.
5. Use Your Support Network
Peer support, supervisors, and occupational health services exist to help you stay well. Reaching out early, or simply checking in, is an important part of a resilient routine.
By prioritising small, repeatable habits, Police officers and staff can create a more sustainable, resilient rhythm that supports long-term wellbeing in a demanding career.
For more information on wellbeing for members of the Police family, visit our Wellbeing Hub.