This article is based on research conducted as a part of the CA POST Command College. It is a futures study of a particular emerging issue of relevance to law enforcement. Its purpose is not to predict the future; rather, to project a variety of possible scenarios useful for planning and action in anticipation of the emerging landscape facing policing organizations.
The article was created using the futures forecasting process of Command College and its outcomes. Managing the future means influencing it — creating, constraining and adapting to emerging trends and events in a way that optimizes the opportunities and minimizes the threats of relevance to the profession.
By Commander Greg Gonzales
Known for his dedication and toughness, the officer had spent a decade in law enforcement. He had seen it all — the good, the bad and the unspeakable. But over time, the job that once brought him pride began to take a toll. Sleepless nights, anxiety and burnout crept into his life. It wasn’t the physical challenges that wore him down but the relentless emotional strain. One evening, after a particularly grueling shift, he found himself sitting in his car, unable to move, staring at the steering wheel, feeling completely drained. He realized something had to change.
This officer’s experience is not unique. Across the country, police face a wellness crisis. Despite the field’s long-standing emphasis on physical fitness and tactical readiness, the mental and emotional health of peace officers has often been overlooked. For many, the job’s emotional and mental strain outweighs its physical demands. The mental toll of policing has become a silent crisis affecting officers nationwide.
Rethinking survival
Repeated traumatic events are inevitable in the profession, and their cumulative stress can lead to severe mental health challenges. Officers are regularly exposed to high-stress situations that lead to significant mental and emotional strain, including PTSD, depression and burnout. Without proper support, these challenges can manifest in ways that impact not only officers but also their families, colleagues and the public they serve. [1] Officers exposed to recurring trauma without the proper tools to overcome and adapt can experience loss, divorce, self-harm, dwindling support and suicide — every year, more police officers die by suicide than in the line of duty. As such, the mental health crisis in law enforcement is not just a series of individual struggles but a systemic issue that scales entire departments and communities, and intervention is critical.
This prompts important questions:
- What defines proper support?
- What unexplored wellness resources could be leveraged to improve mental and emotional resilience in the lives of police? [2]
- How do we implement, measure and sustain them?
Mental health support remains sporadic and often stigmatized, leaving many officers to struggle alone. [3] The current state calls for ways to identify comprehensive wellness programs that extend beyond physical health to build mental resilience.
Current resources and training plans are failing
Historically, police training has centered on developing physical strength and tactical proficiency, with little attention paid to the mental challenges of the job. Officers are regularly exposed to high-stress situations that lead to significant mental and emotional strain, including PTSD, depression, and burnout. Adding a layer of difficulty to the problem, mental health support remains sporadic and often stigmatized, leaving many officers to struggle alone. [3]
In one example, a recent graduate of the academy and field training, just two weeks on the job, was responding to his first case involving the death of a child. He was offered the services of their in-house counselor to discuss the events — her windowed office, located in the middle of the station, had an open-door policy. She was available twice weekly — he’d never seen anyone visit. His colleagues had never seen anyone visit. Even his seasoned training officer had never seen anyone visit. He opted out.
In another example, a homicide detective, 10 years into his career, pulled into the garage after tending to his fourth suicide of the month. Nobody had asked him how he was holding up or if he wanted to talk about it. He admitted there was no point in talking to a family member about it. Apart from a colleague who ended the conversation with, “Well, you’ll get used to it,” nobody understood. He carried on, realizing he needed to deal with this himself because nobody was coming to check on him. He considered himself fortunate; he had lost more than one coworker to suicide.
While some training programs have begun addressing these issues, they are insufficient. Officers entering the academy might complete basic blocks of training related to health, but the focus is primarily on physical wellness. Some departments have more formalized health and wellness programs, but there is significant variance in accessibility and strictness of policies. Fortunately, there is an alternative means to support mental health, one that has been proven and available for generations and can be accessed in both group and private settings. The necessary evolution in the mental health of police is to adopt the practice of meditation.
Meditation as a solution
Once an officer learns basic meditation techniques and adopts a routine practice, resilience and stress management benefits are both preventive and interventional. How, though, can rough-and-tumble cops learn to sit like monks doing nothing?
When one seasoned officer first heard about meditation being introduced at his station, he was skeptical. Meditation seemed like a “soft” practice that didn’t fit with the tough image of a police officer. But as the weeks passed and the job pressures didn’t let up, he decided to try it. What he found surprised him: Meditation began to clear his mind, helping him manage stress in ways he hadn’t thought possible. He started to notice changes – not just in how he felt but in how he performed on the job. His focus improved, and his emotional responses became more controlled.
Studies show consistent meditation practice can lead to structural changes in the brain, promoting better stress management and emotional regulation. [4] These benefits aren’t just theoretical; they were life-changing for this officer. Meditation helped him reclaim his mental health and love for the job. However, despite these findings, meditation is not yet widely implemented in law enforcement, partly due to cultural resistance and a lingering perception that it is incompatible with the uncompromising image of policing. [5] Meditation should be a standard practice in law enforcement, embedded in training academies and daily routines. [6] This officer’s story is just one example of how meditation can transform police lives. Still, to create a broader impact, there needs to be a cultural shift in policing that values mental wellness as much as physical fitness.
Unlike some wellness programs, meditation targets the mind, helping officers build resilience from within. Regular practice can reduce symptoms of PTSD, improve emotional regulation and enhance cognitive performance — critical skills for officers who must make quick, clear decisions under pressure. [7] For officers like the one in our story, meditation isn’t just about relaxation; it’s about surviving and thriving.
Another officer, placed on administrative leave for addiction, implemented meditation as a daily practice. He eliminated his addiction and was able to return to duty within a year. Yet another contemplated quitting altogether but adopted a strict meditation routine and returned to the job rehabilitated and reinvigorated. How, though, can we move from meditation as an individual activity practiced by some to a sustainable model adopted by entire organizations?
It starts with integrating meditation into the formal training of officers from the very beginning of their careers. This could include bringing in certified meditation trainers to offer train-the-trainer instruction or sending officers to specialized training where they can learn meditation techniques in depth. Pilot programs in high-stress districts can demonstrate the benefits, paving the way for broader implementation. [8]
Training should include meditation techniques and emphasize the importance of mental health and emotional intelligence as crucial components of effective policing. The introduction of structured meditation programs within police academies could serve as a foundation, gradually expanding to include ongoing professional development initiatives to reinforce these practices. [9] Change must occur both from the ground up and the top down, restructuring the curriculum and policies and educating leaders on the value of meditation. Then breaking down the barriers of resistant mindsets must be tackled from all angles, from the junior patrol officer to the seasoned detective.
Overcoming cultural resistance
Cultural resistance remains one of law enforcement’s most significant barriers to implementing meditation. Our interviewed officers portrayed a consistent image of law enforcement that remains resistant to mental health interventions; they would likely view meditation as incompatible with their professional values. However, stories like those above show meditation is not a sign of weakness but a tool for strength and resilience. [10] Law enforcement leaders need to actively promote the benefits of meditation, sharing success stories and data that highlight its positive impact on officer wellness and performance. By normalizing meditation as a standard part of training and practice, departments can begin to shift the cultural perception of what it means to be a robust and effective officer.
Looking ahead
Regular meditation practice has the potential to reduce the prevalence of PTSD and burnout among officers, leading to lower turnover rates and a more experienced and capable police force. [11] For example, in the Madison (Wisconsin) Police Department’s mindfulness program, officers reported significant improvements in sleep quality, reduced stress and decreased symptoms of burnout and PTSD. These improvements persisted five months after the program ended, with participants continuing to practice meditation independently. [12] Such outcomes suggest integrating meditation into law enforcement training could improve decision-making under pressure and contribute to the overall effectiveness of policing services. [13]
To adopt meditation practices, law enforcement agencies can learn from companies like Google, CBRE and Goldman Sachs that have successfully integrated meditation into their workplace culture. Google’s “Search Inside Yourself” program has reached more than 100,000 participants worldwide, while CBRE’s wellness initiatives include meditation spaces and wellness coaching. These companies have found meditation boosts productivity, focus and employee well-being. Law enforcement can follow these examples by offering regular meditation sessions and training officers in meditation techniques to manage stress. [14] Leading by example, police executives should consider how to establish programs in their own agencies and then participate not only to encourage others but to deal with their own stressors in a more constructive way.
By fostering cultures of mental and emotional resilience, law enforcement agencies can contribute to a more sustainable and practical approach to public safety, ultimately leading to stronger, safer communities. [15] The quiet revolution of meditation in law enforcement is not just about individual wellness — it’s about transforming the entire culture. As we look toward the future, the integration of these practices could set a new standard for officer wellness, creating a police force that is not only more resilient and effective but also more compassionate and community-oriented. [16] This is an opportunity to transform the silent crisis of mental health into a quiet revolution that provides sweeping protection to the wellness of peace officers.
References
- Magalhaes AA, Oliveira L, Pereira MG, Menezes CB. Does meditation alter brain responses to negative stimuli? A systematic review. Front Hum Neurosci. 2018;12:448.
- Blasche G, de Bloom J, Chang A, Pichlhoefer O. Is a meditation retreat the better vacation? Effect of retreats and vacations on fatigue, emotional well-being, and acting with awareness. PLoS One. 2021;16(2):e0246038.
- Engert V, Klimecki OM, Kanske P. Spreading positive change: Societal benefits of meditation. Front Psychiatry. 2023;14:1038051.
- Gu H, Liang T, Xin Z, et al. Impact of long-term Shaolin Zen meditation on emotional processing in aging: A visual ERP study. Behav Sci (Basel). 2023;13(6):513.
- Kral TRA, Schuyler BS, Mumford JA, et al. Impact of short- and long-term mindfulness meditation training on amygdala reactivity to emotional stimuli. Neuroimage. 2018;181:301-313.
- Kral TRA, Lapate RC, Imhoff-Smith T, et al. Long-term meditation training is associated with enhanced subjective attention and stronger posterior cingulate–rostrolateral prefrontal cortex resting connectivity. J Cogn Neurosci. 2022;34(9):1576-1589.
- Navarrete J, García-Salvador MÁ, Cebolla A, Baños R. Impact of mindfulness training on Spanish police officers’ mental and emotional health: A non-randomized pilot study. Mindfulness (N Y). 2022;13(1):54-66.
- Sleimen-Malkoun R, Devillers-Réolon L, Temprado JJ. A single session of mindfulness meditation may acutely enhance cognitive performance regardless of meditation experience. PLoS One. 2023;18(3):e0282188.
- Zanesco AP, Denkova E, Rogers SL, MacNulty WK, Jha AP. Mindfulness training as cognitive training in high-demand cohorts: An initial study in elite military servicemembers. Prog Brain Res. 2019;244:299-323.
- Walsh R, Shapiro SL. The meeting of meditative disciplines and Western psychology: A mutually enriching dialogue. Am Psychol. 2006;61(3):227-239.
- Epel ES, Cropley AD, O’Donovan A, Bell-McGinty EE, Park DC. Mindfulness-based stress reduction and eudaimonic well-being in police officers. Psychoneuroendocrinology. 2019;106:204-213.
- Spoon M. Center for Healthy Minds teams up with Madison Police Department to foster officer well-being. Center for Healthy Minds. 2016.
- Burcusa SL, Strasshofer DA, Brennan KS, Currier JM, Holland JM. Mindfulness in the face of adversity: Trauma exposure, PTSD, and meaning in life among police officers. J Trauma Stress. 2020;33(3):429-439.
- Wong D. 5 big companies that promote mindfulness at work. High Net Worth. May 2021.
- Vago DR, Silbersweig DA. Self-awareness, self-regulation, and self-transcendence (S-ART): A framework for understanding the neurobiological mechanisms of mindfulness. Front Hum Neurosci. 2012;6:296.
- Hölzel BK, Carmody J, Vangel M, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res Neuroimaging. 2011;191(1):36-43.
About the author
Greg Gonzales is a Police Commander in Southern California with over 28 years of law enforcement experience. He has served in various roles, including homicide detective, intelligence officer, SWAT team leader and the city’s Emergency Manager during the COVID-19 pandemic. He spent 10 years on the FBI’s Joint Terrorism Task Force (JTTF) and worked in the Office of the Director of National Intelligence in Washington, D.C.
A graduate of Command College Class #73, Greg’s research on meditation was selected as the featured project for the class’s graduation presentation. He currently serves as a commander overseeing his department’s Special Enforcement Bureau.
Beyond his law enforcement duties, Greg is a trained mindfulness facilitator through UCLA’s Mindful Awareness Research Center and a member of the International Mindfulness Teachers Association. He leads a meditation group within his department and has been a dedicated surfer and meditation practitioner for over 30 years.
(Note: The contents of personal or first person essays reflect the views of the author and do not necessarily reflect the opinions of Police1 or its staff.)
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