Support & Wellbeing
Access welfare organisations, mental health resources, financial advice, and a supportive community of fellow officers.
Unofficial independent resource — always verify with official sources (College of Policing, your force, PFEW).
Support Directory
A comprehensive directory of organisations supporting police officers and their families.
Police Federation of England and Wales (PFEW)
The statutory staff association representing police officers from Constable to Chief Inspector. Provides legal advice, representation at misconduct proceedings, and welfare support.
Police Superintendents' Association (PSA)
Represents Superintendents and Chief Superintendents. Provides professional development, legal support, and strategic influence on policing policy.
Chief Police Officers' Staff Association (CPOSA)
Represents chief officers (ACC, DCC, CC) on pay and conditions. Works with the Home Office on senior officer terms.
Police Care UK
The leading charity for serving and former police officers, staff, and volunteers. Provides physical, psychological, and financial support.
The Police Treatment Centres
Two residential treatment centres (Harrogate and Auchterarder) providing intensive physical and psychological treatment for serving officers.
Police Mutual
Financial services provider exclusively for the police family. Offers savings, investments, insurance, and healthcare products.
Oscar Kilo
The National Police Wellbeing Service. Provides evidence-based wellbeing resources, peer support training, and organisational wellbeing tools.
Mind Blue Light Programme
Mental health charity Mind's dedicated programme for emergency services workers. Provides tailored resources, training, and support.
National Black Police Association (NBPA)
Promotes equality of opportunity, challenges racism, and supports Black police personnel. Works to improve confidence in policing among Black communities.
Gay Police Association / LGBT+ Network
Supports LGBT+ officers and staff. Works to ensure a safe and inclusive workplace and build community confidence in policing.
British Association for Women in Policing (BAWP)
Promotes equality of opportunity for women in policing. Provides networking, mentoring, and advocacy for female officers and staff.
Women in Policing Network
NPCC-supported network championing the recruitment, retention, and progression of women across all police roles. Runs mentoring, leadership programmes, and the annual Women in Policing Awards.
Police Disability Network (Enable)
Supports disabled officers and staff. Advocates for reasonable adjustments, inclusive working practices, and disability awareness.
National Association of Retired Police Officers (NARPO)
The leading association for retired police officers. Provides advocacy, social activities, and welfare support for former officers.
Police Roll of Honour Trust
Commemorates police officers killed in the line of duty. Maintains the Police Roll of Honour and supports bereaved families.
St George's Police Children Trust
Supports the children of deceased police officers through education grants and welfare support.
Flint House
Police rehabilitation centre in Goring-on-Thames. Provides intensive physical and psychological treatment for serving officers from England and Wales.
Mental Health & Wellbeing Toolkit
Your wellbeing matters. Access resources, support lines, and tools to look after yourself and your colleagues.
Suicide Prevention — You Are Not Alone
More than 100 serving and former officers have died by suicide since 2022. If you or a colleague are struggling, please reach out. There is no shame in asking for help — it is a sign of strength.
Oscar Kilo, Police Care UK, and the Police Treatment Centres all offer confidential, specialist support for officers dealing with trauma, PTSD, and suicidal thoughts.
Emergency & Crisis Contacts
Samaritans
Free 24/7 confidential support for anyone in distress. Available by phone, email (jo@samaritans.org), or letter.
Crisis Text Line
Free 24/7 text-based support. Trained crisis volunteers will respond within minutes.
Emergency Services (immediate danger)
If you or someone else is in immediate danger. You can also text 999 if pre-registered.
Police Care UK Support Line
Dedicated support line for serving and former police officers and their families.
Self-Help Resources
Wellbeing Self-Assessment
Oscar Kilo's evidence-based self-assessment tool to check your mental and physical wellbeing. Takes just 5 minutes.
Stress Inoculation Toolkit
Pre-exposure techniques for building resilience before critical incidents. Includes breathing exercises, visualisation, and cognitive reframing.
Sleep Hygiene for Shift Workers
Evidence-based guide to improving sleep quality around rotating shift patterns. Covers light exposure, nutrition, and environment.
Post-Incident Peer Support
Understanding the normal psychological response to traumatic incidents and when to seek professional help. Includes self-monitoring checklist.
Mindfulness for First Responders
Adapted mindfulness programme specifically designed for emergency services personnel. Includes 5, 10, and 15-minute guided sessions.
Alcohol Awareness
Understanding the relationship between policing stress and alcohol use. Self-assessment tools and guidance on support services.
Financial Advice
Debt Support for Officers
Confidential financial advice for officers experiencing debt. Police Mutual and PFEW provide free consultations.
Police Pension Guidance
Understanding your pension entitlements, ill-health retirement options, and how to maximise your benefits.
Budgeting for Shift Workers
Practical budgeting tools designed around irregular pay patterns, overtime, and allowances.
Mortgage & Housing Help
Police-specific mortgage products and housing support for officers on various pay points.
Family Support
Partner Support Programme
Recognising the impact of policing on families. Resources for partners and spouses including peer support groups.
Childcare & Shift Patterns
Navigating childcare arrangements around shift work. Information on force-specific childcare support and flexible working requests.
Bereavement Support
Specialised support for families bereaved through the line of duty or other causes. Includes financial assistance and counselling referrals.
Relationship Wellbeing
Couples counselling and relationship support designed for emergency services personnel. Addresses the unique pressures of policing on relationships.
Mental Health Crisis Support
Resources for officers in crisis, PTSD support pathways, suicide prevention, and peer support programmes.
If You or a Colleague Is in Immediate Danger — Act Now
If someone is in immediate danger of harming themselves or others, call 999.
Emergency Services
999
Immediate danger — call first
Samaritans
116 123
Free, 24/7, confidential
Police Care UK
0300 012 0030
Specialist police welfare support
Crisis Text Line
Text BLUELIGHT to 85258
Text-based crisis support — free, 24/7
PTSD: Signs, Triggers & Treatment
Common Signs of PTSD in Officers
- Flashbacks or intrusive memories of traumatic incidents
- Nightmares and disrupted sleep
- Hypervigilance — always 'on alert' even off duty
- Emotional numbing or feeling detached from others
- Avoidance of reminders of the trauma (routes, colleagues, calls)
- Irritability, anger outbursts, difficulty concentrating
- Physical symptoms: headaches, rapid heart rate, sweating
Common Triggers
Evidence-Based Treatment Options
NICE-recommended therapy that uses guided eye movements to help process traumatic memories. Highly effective for operational trauma.
Structured therapy addressing unhelpful thought patterns linked to traumatic events. Often delivered in 12–16 sessions.
Officers can self-refer to Occupational Health without going through line management. Conversations are confidential unless safety is at risk.
Suicide Prevention: Supporting Your Colleagues
Police officers are statistically more likely to die by suicide than in the line of duty. Knowing the warning signs and how to have the conversation saves lives.
Warning Signs to Watch For
- Talking about being a burden to others or wanting to disappear
- Withdrawal from colleagues, friends, and family
- Giving away possessions or saying 'final goodbyes'
- Increased alcohol or substance use
- Reckless behaviour on or off duty
- Expressing hopelessness or having no reason to live
- Previous attempts — the biggest single risk factor
How to Have the Conversation
- Ask directly — 'Are you thinking about suicide?' does not plant the idea; it opens the door
- Listen without judgement and without rushing to fix it
- Take all mentions seriously, including 'dark humour' that feels different
- Stay with them or ensure they are not left alone
- Help them access support — offer to call the Samaritans or Police Care UK together
- Follow your force's welfare referral process and inform your supervisor
Reporting Concerns: If you are worried about a colleague, speak to your line manager, Federation welfare officer, or force chaplain. You will not be betraying their trust — you may be saving their life.
Peer Support Programmes & Oscar Kilo
Peer support programmes train serving officers to provide immediate, lived-experience support to colleagues in distress. Peer supporters are not counsellors — they are colleagues who listen, signpost, and check in.
Force Peer Support Teams
Many forces have trained peer supporters — ask your Federation rep or occupational health team how to access yours.
Blue Light Champions
A national network of trained mental health champions across emergency services, supported by Mind.
Police Federation Welfare
Every PFEW branch has welfare contacts. They can provide support and signpost to specialist services.
Force Chaplaincy
Police chaplains offer completely confidential pastoral support — open to officers of all faiths and none.
Oscar Kilo Wellbeing Check-In Tool
Oscar Kilo (oscarkilo.org.uk) is the National Police Wellbeing Service. Their free wellbeing check-in tool allows officers to assess their own wellbeing across multiple domains and access tailored support resources. Forces use Oscar Kilo data to measure and improve officer welfare nationally.
Stress, Shift Work & Alcohol Awareness
Police-specific guidance on managing stress, the realities of shift work, alcohol awareness, and where to get confidential support.
Recognising Stress: Warning Signs
physical
- Persistent fatigue despite rest
- Headaches, muscle tension, or chest tightness
- Digestive problems (IBS, nausea, changes in appetite)
- Increased blood pressure
- Frequent illness — immune system suppression
emotional
- Feeling overwhelmed, anxious, or unable to switch off
- Low mood, tearfulness, or emotional flatness
- Irritability or anger that feels out of proportion
- Feeling detached from the job or from colleagues
- Loss of motivation or sense of purpose
behavioural
- Increased alcohol or caffeine use to cope
- Withdrawal from social activities and colleagues
- Difficulty concentrating or making decisions
- Calling in sick more frequently
- Risk-taking behaviour on or off duty
- Neglecting exercise, diet, or personal care
Shift Work & Stress: Rotating shifts disrupt circadian rhythms, elevate cortisol, and impair emotional regulation. Officers on rotating or predominantly night shifts are significantly more likely to experience chronic stress, metabolic issues, and mental health difficulties. This is biology — not weakness.
Police-Specific Decompression Strategies
Generic stress advice (“take a bath,” “do yoga”) often fails officers because it ignores the nature of the job. These strategies are designed around operational policing realities.
The Decompression Gap
Build a deliberate gap between leaving work and arriving home. A 15-minute walk, gym session, or simply sitting in the car before going inside allows your nervous system to transition out of operational mode.
Shift-End Ritual
Develop a consistent post-shift routine — even a brief one. Changing clothes, a hot shower, or making a cup of tea signals to your brain that work is over. Consistency is key.
Avoid the Retrospective Briefing
Police officers often replay shifts in their head for hours. Practice setting a mental 'end point': if a thought about work intrudes at home, acknowledge it, write it down if needed, and consciously redirect.
Limit Night Shift Screen Time
Blue light from screens after night shifts suppresses melatonin and disrupts sleep. Use blue-light filters or avoid screens for 90 minutes before sleep.
Buddy System
Agree with a trusted colleague to check in after particularly difficult shifts. This normalises talking about the job and provides early intervention if someone is struggling.
Alcohol Awareness: Policing's Hidden Problem
Alcohol misuse is significantly higher in policing than in the general population. The culture of “unwinding with the team,” irregular hours, and the psychological weight of the job all contribute. Recognising a problem early is the critical step.
Signs That Drinking May Have Become Problematic
- Drinking every day, or most days
- Needing alcohol to relax or sleep after a shift
- Drinking to the point of not remembering the evening
- Colleagues, friends, or family expressing concern
- Feeling anxious or irritable without alcohol
- Making excuses to justify the amount consumed
- Drinking earlier in the day or before a shift
Police Culture & Stigma: Many officers do not seek help because they fear it will affect their career, their security clearance, or how they are perceived by colleagues. In practice, seeking early help for alcohol issues is viewed far more favourably than performance or conduct issues arising from untreated misuse. OH assessments are confidential.
Referral Pathways & Support
Occupational Health (Self-Referral)
Officers can self-refer to OH without going through line management. OH assessments are confidential and can access treatment quickly.
Federation Welfare Officer
Your local Federation branch has welfare contacts who can advise, support, and signpost without it becoming a management matter.
Police Treatment Centres
The PTC (Harrogate and Auchterarder) offers residential and outpatient treatment for physical and mental health conditions including substance misuse.
NHS Every Mind Matters
everymindmatters.co.uk — free online mental health plans, stress management tools, and signposting to local services. No referral needed.
Police Mutual
Offers financial advice and counselling services for officers experiencing stress or financial pressures related to their wellbeing.
PFEW Welfare Support
The Police Federation of England & Wales runs welfare support schemes and can fund access to counselling in appropriate cases.
Relationship & Family Support
Practical guidance for relationships under the strain of operational policing — from communication strategies to separation, children, and domestic abuse.
Relationship Strain in Policing
Divorce and separation rates are higher in policing than in most professions. Research consistently identifies shift work, vicarious trauma, and emotional distance as the primary drivers. Understanding the causes is the first step to addressing them.
Common Causes
- Irregular and anti-social shift patterns disrupting family routines
- Emotional detachment — switching off at home after traumatic shifts
- Hypervigilance and control behaviours outside of work
- Exposure to traumatic incidents changing outlook and personality over time
- Secrecy culture — inability to debrief at home due to operational confidentiality
- Significant overtime demand during major investigations or operations
- Financial stress linked to officer pay and housing costs
Divorce & Separation: Practical Guidance
Pension Sharing Orders
Police pensions are significant marital assets. On divorce, the court can issue a Pension Sharing Order (PSO) dividing the pension at source. The Police Pension Scheme administrator must be notified — this is complex and requires specialist legal advice.
Federation Legal Advice
PFEW does not directly provide divorce legal services, but welfare officers can signpost to solicitors familiar with police pensions. Some forces have access to discounted legal services through Police Mutual.
Mediation
Family mediation is usually faster and less adversarial than court proceedings. PFEW and Police Care UK can refer officers and their families to accredited mediators.
Supporting Your Partner: Communication Strategies
The 20-Minute Rule
Agree that detailed conversation about the day waits 20 minutes after arriving home. This allows the officer to decompress and the partner not to receive the worst of the stress response.
Scheduled Check-Ins
On shift patterns where you rarely eat or sleep at the same time, schedule a brief daily check-in (10 minutes) that is protected from interruption.
Explaining Without Briefing
Officers can say 'it was a difficult day' without detail. Acknowledging the emotional reality without operational specifics respects confidentiality and still maintains connection.
Partner Inclusion
Police families support groups (PFEW family events, Police Care UK programmes) help partners understand the job and feel part of the community, reducing isolation.
Children of Officers
Age-Appropriate Explanations
Young children understand “Mum/Dad helps people stay safe.” Older children may ask harder questions after major incidents in the news. Be honest at an age-appropriate level — children are resilient when supported, but silence creates anxiety.
School Liaison
Schools appreciate knowing when a child may be unsettled due to a parent's work pressures (without operational detail). A brief note to the class teacher can ensure additional pastoral support is in place.
During Separation
Irregular shift patterns can complicate child contact arrangements. Courts recognise this — include shift rotas in any parenting plan and be realistic about flexibility. Mediation is far better than contested contact hearings.
Security Considerations
Officers in sensitive roles should consider what personal information their children share on social media. Brief, age-appropriate conversations about online safety and not discussing where a parent works are appropriate from secondary school age.
Domestic Abuse & Policing
Officers as Victims
Officers can be victims of domestic abuse — including from partners who are also in the service. Stigma, fear of career impact, and concern about being believed make disclosure harder. Any officer can contact their force's Public Protection Unit or an independent domestic abuse charity (National DA Helpline: 0808 2000 247) in complete confidence.
Officers as Perpetrators
Allegations of domestic abuse against an officer are treated as a conduct matter and referred to the Professional Standards Department. Any officer facing such allegations should contact their Federation representative immediately. Conviction or caution is likely to result in dismissal.
Reporting Within the Service
Forces have a duty to investigate DA allegations involving officers thoroughly. Referral to the IOPC may be required. The College of Policing's guidance emphasises victim safety as the primary consideration, regardless of the perpetrator's role.
Counselling & Support Resources
Relate
UK's largest couples and family counselling service — subsidised sessions often available. relate.org.uk
Police Care UK
Specialist support for police families, including relationship counselling and family welfare.
Force Chaplaincy
Confidential pastoral support for officers and their families. Open to all — no religious belief required.
Police Mutual
EAP (Employee Assistance Programme) services including counselling for officers and their families.
National DA Helpline
0808 2000 247 — free, 24/7, confidential support for victims of domestic abuse.
Retirement Planning Guide
A timeline to help you plan for a fulfilling retirement — from 5 years out to life after the job.
5 Years Before
- Review your pension statement and check your projected benefits
- Consider Additional Voluntary Contributions (AVCs) to boost your retirement income
- Model your retirement date using your force’s pension calculator
- Think about what you want to do next — start exploring options early
2 Years Before
- Formally notify your force of your intended retirement date
- Consult a financial adviser — Police Mutual offers free consultations
- Join NARPO (National Association of Retired Police Officers) for ongoing support
- Consider phased retirement if available in your force
6 Months Before
- Complete pension election forms (lump sum commutation, survivor benefits)
- Plan handover of responsibilities to colleagues
- Occupational health clearance (if leaving on ill-health grounds)
- Consider gardening leave if applicable and agreed with your force
Final Month
- Complete handover of all ongoing cases and responsibilities
- Return warrant card, equipment, and any force property
- Farewell events — take the time to say proper goodbyes
- Set up pension payment details with your bank
- Leave contact information with colleagues you want to stay in touch with
After Retirement
- Access the NARPO support network — local branches hold regular social events
- Consider volunteering: special constable, victim support, school liaison, Citizens Advice
- Manage the identity transition — it is very common to struggle with this, and it does not mean something is wrong
- Maintain social connections — isolation is a real risk after leaving the job
- Look after your physical and mental health — register with Oscar Kilo and Police Care UK for ongoing support
A Note on Identity & Wellbeing
Leaving policing is a major life change. Many officers report feeling a loss of identity, purpose, and camaraderie after retirement. This is completely normal. Give yourself time to adjust, stay connected with former colleagues, and do not hesitate to seek support from NARPO, Police Care UK, or your GP if you are struggling. You spent your career looking after others — now it's time to look after yourself.
Key Contacts
NARPO
National Association of Retired Police Officers — social events, advice, and advocacy
Police Mutual
Free financial consultations, savings, and insurance products for officers
Police Care UK
Support for serving and retired officers, including physical and mental health
PFEW
Police Federation of England & Wales — can advise on pension and retirement rights
Witness Care Guide
Supporting victims and witnesses through the criminal justice process — their rights, available measures, and how to recognise intimidation.
Victim's Code Rights
- Right to be kept informed of case progress
- Right to make a Victim Personal Statement
- Right to be told when the suspect is arrested, charged, or released
- Right to be referred to support services
- Enhanced rights for vulnerable and intimidated victims
Community Discussions
A safe space for verified officers to share experiences and support each other.
Tips for managing anxiety after a critical incident
Best approach to fitness test prep if you're over 40?
NPPF Step 1 study group — anyone interested?
Experiences with transferring forces (North to South)
Support after losing a colleague — how did you cope?
Verified officers only. Sign in to access the full community forum.