After The Tones Drop

with Cinnamon
  • 5.0 (38)
  • Mental Health
  • Updated Weekly

Embark on a journey that goes beyond sirens and flashing lights After The Tones Drop Podcast provides a safe haven to explore, demystify, and destigmatize mental health and wellness for first responders.  Join Cinnamon and her guests as they pull back the curtain, sharing powerful stories and expert insights that resonate with the heartbeat of those who run towards danger when others step back. It's more than just a podcast; it's a lifeline for the ones who dedicate their lives to saving others. In each episode, stories get unraveled and struggles behind the badges are shared, showcasing the human side of heroism. Discover the strength in vulnerability and the power in sharing. It's more than a conversation; it's a revolution—a revolution in mental health care for our first responders. So, tune in for candid conversations, practical strategies, and a sprinkle of humor—because healing begins with understanding, and understanding starts here.   Let's break down the barriers, one episode at a time. Because after the tones drop, the real conversation begins, and we're here to make sure it's heard loud and clear.

  1. 3d ago

    "Alive" is Too Low a Bar: Redefining Suicide Prevention

    Send us Fan Mail There is an enormous amount of suffering between "I'm doing good" and "I don't want to be here anymore." As Suicide Prevention Month comes to a close, Cinnamon challenges the idea that suicide prevention begins only when someone becomes suicidal. What about the months, or years, before the crisis? What about the first responder who is still showing up, still handling calls, still cracking jokes, but has quietly stopped enjoying their own life? After saying goodbye to Ben, her 14-year-old pug, Cinnamon found herself thinking about the way we talk about quality of life when we make end-of-life decisions for our pets, and how rarely quality of life gets the same attention in conversations about human suicide prevention. She also explains what she means when she says Save a Warrior "saved my life." She is not necessarily saying it stopped her from killing herself. It helped her work through grief, guilt, old trauma, old patterns, and the parts of life that had become increasingly unlivable. Sometimes saving a life means keeping a heart beating. Sometimes it means helping someone get their life back. Using retired firefighter Jim Burneka's book Overcoming Tuesday as a frame, Cinnamon asks a different set of wellness questions: What does an ordinary Tuesday feel like? Do you sleep? Do you like going home? Do you still laugh? Do you have fun that serves no productive purpose? Does anyone know your truth? Do you know who you are when nobody needs anything from you? Because most of life is not the five-alarm fire, the officer-involved shooting, the pediatric code, or the line-of-duty death. Most of life is Tuesday. IN THIS EPISODE: - Why "alive" is too low a bar for first responder wellness - Suicide prevention before someone reaches a suicidal crisis - Grief, Ben, and the question of quality of life - What Cinnamon means when she says Save a Warrior saved her life - Jim Burneka's Overcoming Tuesday and the importance of ordinary days - Sleep, relationships, alcohol, chronic pain, identity, fun, and connection - Why the uniform cannot be the only thing holding a person's identity together - Questions that matter before "Are you suicidal?" - Why "What would make your life 10% better?" can be a powerful place to start - Peer support and small, practical ways departments can raise the bar "You don't have to be the sickest person in the room to deserve support. Somebody else having it worse does not magically make you well or make your pain invalid." "I started this podcast because I wanted to make an impact on suicide rates, but I'm continuing this podcast because I want more of you to actually live." Resources mentioned in this episode: - Save a Warrior - Overcoming Tuesday by Jim Burneka After the Tones Drop is for educational and entertainment purposes and is not a substitute for professional mental health care, medical care, diagnosis, or treatment. If you are struggling or in crisis, please reach out to a qualified professional or an appropriate crisis resource in your area. DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    "Alive" is Too Low a Bar: Redefining Suicide Prevention

  2. Sep 16

    You Knew What You Signed Up For: The Unwritten "Terms of Service"

    Send us Fan Mail “You knew what you signed up for.” Maybe. But knowing what might happen is not the same as knowing what it will feel like when it does. In this episode, Cinnamon challenges one of the most dismissive phrases used toward first responders and explores the difference between understanding the risks of the job and being prepared for the emotional, relational, and psychological consequences that can follow. Drawing from conversations with past guests including John Mattingly, Giovanni Rocco, Jess Flores, Justin Atherton, and Ed Monroe, she examines the injuries that rarely make it into academy training: organizational betrayal, public scrutiny, career loss, identity disruption, unexpected emotional reactions, and the moment the people or institutions you trusted become part of the trauma. She also looks at how childhood adversity can intersect with first responder culture, why uncertainty keeps the nervous system stuck in threat mode, and why accountability and humane treatment are not mutually exclusive. First responders may sign up to do difficult work. They do not sign away their nervous systems, their identities, their families, their grief, or their right to be affected by what they experience. Maybe the better sentence was never, “You knew what you signed up for.” Maybe it was: “You knew what might happen. You couldn’t know exactly what it would feel like.” Disclaimer:  After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis.  ATTD Music Credits (Music from #Uppbeat):  https://uppbeat.io/t/abbynoise/intentions License code: 6EH17HSYMTZPKEYFDISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    You Knew What You Signed Up For: The Unwritten "Terms of Service"

  3. Sep 2

    Season 4 Kickoff: The Two Month Exhale

    Send us Fan Mail Season 4 begins with a return, a reset, and a different way of thinking about what it means to keep going.  After a two-month hiatus, Cinnamon comes back to After the Tones Drop to talk about what actually happened when she finally stopped pushing quite so hard. What began as time away from weekly podcast production became an unexpected experiment in rest, grief, nervous-system recovery, connection, and learning how difficult it can be to truly disconnect when being productive — and being needed — has become part of your identity. Cinnamon reflects on carrying several deeply painful experiences for years, what happened when she finally gave herself enough space to grieve them, and the difference between distracting yourself from pain and actually making room to process it. She also shares what thousands of miles on the road taught her about curiosity, friendship, boredom, play, and the value of doing things that have absolutely no productive purpose. Along the way came an unexpected lesson: the work kept working even when she wasn’t. During one week of the hiatus, After the Tones Drop was downloaded more than 300 times. And when two deaths affected people in her community while she was away, Cinnamon discovered that she could give less than she normally would — without giving nothing — and still make a profound difference. Maybe impact doesn’t require being a machine 24 hours a day. This episode also explores psychological detachment from work, why nervous systems don’t simply switch off when the shift ends, and why recovery can take considerably longer than a weekend or a vacation. Season 4 also marks a new chapter for After the Tones Drop: the show is joining the Firefighter Nation platform, expanding the opportunity for these conversations to reach an even larger first responder community. More about that transition will be shared as it unfolds. In this episode:  Why “not working” and actually being off are two very different things  Grief that waits until there is finally enough room to feel it  Why functioning is not the same thing as being okay  Psychological detachment and nervous-system recovery  Learning that rest does not diminish your impact  Friendship, belonging, and being known beyond what you do for other people  The strangely wonderful experience of becoming bored again  What a questionable dirt road into Taos taught Cinnamon about trusting the road you’re on  Why wellness cannot only be about surviving  What Cinnamon is carrying forward into Season 4 DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    Season 4 Kickoff: The Two Month Exhale

  4. Jun 3

    Season 3 Wrap Up: Why Taking a Sabbatical Can Prevent Burnout Before Collapse

    Send us Fan Mail In this Season 3 wrap-up episode of After the Tones Drop, Cinnamon steps away from guest interviews and clinical deep dives for a different kind of conversation: a check-in, a pause, and a summer sign-off. After a full season of powerful conversations, travel, trainings, conferences, client work, and writing,  Cinnamon is taking a summer sabbatical from the podcast.  This break is not because something terrible happened.  Cinnamon talks honestly about burnout, recovery, integrity, and the uncomfortable practice of taking care of yourself before everything falls apart. She also shares why this pause is necessary for finishing her book on adverse childhood experiences, first responder culture, trauma, shame, coping, survival, and what happens when the child we once were keeps showing up in the adult uniform. This episode is a reminder that rest does not have to be earned through collapse. Sometimes stepping back is not a sign that things are bad. Sometimes stepping back is how you keep things good. After the Tones Drop will return September 2. During the break, Cinnamon will be writing, resting, playing, and opening submissions for first responders who want to share their stories for the book. To submit your first responder story of childhood adversity and occupational exposure click here: https://yxvd94e88gi.typeform.com/FR-ACES-Story DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    Season 3 Wrap Up: Why Taking a Sabbatical Can Prevent Burnout Before Collapse

  5. May 27

    Justice Sensitivity: Childhood Adversity, and the First Responder Brain

    Send us Fan Mail In this solo episode of After the Tones Drop, Cinnamon takes a detour through Sons of Anarchy, Better Call Saul, childhood bullying, and first responder trauma to explain something that finally gave language to one of her own reactions: justice sensitivity. Justice sensitivity is not about being dramatic, difficult, or unable to “let things go.” It is the way some nervous systems react intensely to unfairness, betrayal, hypocrisy, selective accountability, and abuse of power. For people with adverse childhood experiences, especially those raised in environments with addiction, emotional volatility, inconsistency, neglect, or selective blame, fairness was not just a nice idea. Fairness meant safety. When the rules kept changing, when accountability disappeared, or when the wrong person carried the blame, the nervous system learned to scan for injustice as a threat. That wiring can become part of what draws people into first responder work, law enforcement, fire, EMS, dispatch, military, counseling, advocacy, nursing, and other service-based roles. It can make people ethical, loyal, protective, and mission-driven. But it can also make betrayal trauma and moral injury hit harder. In this episode, Cinnamon breaks down why injustice can feel so personal, why some people cheer when the “bad guy” finally gets consequences, why unfairness can trigger rage or shutdown, and why first responders with high ACEs may carry a deeper wound when leadership, systems, or people they trusted fail them. This is not about losing your sensitivity. It is about understanding it, protecting your nervous system, and learning how to keep your integrity without burning yourself alive in the fire of injustice. DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    Justice Sensitivity: Childhood Adversity, and the First Responder Brain

  6. May 20

    Beyond the Uniform: What First Responder Families Really Need With LT's Daughter Katherine Boyle

    Send us Fan Mail In Episode 158 of After the Tones Drop, Cinnamon sits down with Katherine Boyle, founder of Beyond the Uniform with The LT’s Daughter, for a conversation about first responder families, law enforcement kids, parenting, values, and what it means to be present at home while serving in a demanding career. Katherine grew up as the daughter of a Philadelphia police lieutenant, and unlike many stories we hear in the first responder world, her childhood was protected, grounded, and deeply connected. That experience became the foundation for her work: helping first responders understand that they can have an incredible career and still build a strong, healthy, connected family. This conversation goes beyond the usual “leave work at work” advice. Cinnamon and Katherine talk about what children in law enforcement families may be carrying, why kids need age-appropriate explanations instead of fear-based parenting, how social media has changed the experience of being a first responder’s child, and why values can become a compass for the whole family. They also talk about Katherine’s Legacy Project Workbook, a practical tool designed to help first responder families create intentional memories, ask better questions, open conversations, and build connection before distance becomes the family norm. This episode is for the first responder who wants to do the job well without losing the people at home. It is for the spouse trying to protect the family rhythm. It is for the adult child of a first responder who is still making sense of what they carried. And it is for every leader who needs to remember that wellness includes the family, not just the person in uniform. Learn more about Katherine’s work at https://beyondtheuniform.co and follow her on Instagram at @theltsdaughter. DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    Beyond the Uniform: What First Responder Families Really Need With LT's Daughter Katherine Boyle

  7. May 13

    Who Protects the Guardians? Awakening a Culture That Has Failed First Responders

    Send us Fan Mail In this episode of After the Tones Drop, Cinnamon sits down with Ron Clark of Protecting the Guardian for a conversation that feels like a history lesson, a warning, and a call to action all at once. Ron has spent decades in and around law enforcement, nursing, peer support, employee assistance, suicide prevention, and first responder wellness. He has seen the evolution of this work from the days when officers were expected to experience trauma, say nothing, and go right back to work. And the part that hits hardest? Ron thought more would be in place by now. This conversation asks the question every agency, leader, and first responder culture should be asking: Who protects the people who protect everyone else? Ron and Cinnamon talk about the culture that has failed first responders, the difference between visible injuries and psychological injuries, the lack of real cradle-to-grave support, and why lip service is not a wellness program. They also get into toxic internal culture, PTSD, suicide prevention, family impact, leadership failure, peer support, and the need for real systems that protect police, fire, EMS, dispatch, and corrections. This is not just a conversation about what is broken. It is a reminder that first responders are people. They are not machines, symbols, or endless resources. They are human beings carrying the psychological cost of the job, often without the support, education, or protection they should have had from the beginning. Listen to the full episode, and learn more about Ron Clark’s work with Protecting the Guardian at https://protectingtheguardian.com DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    Who Protects the Guardians? Awakening a Culture That Has Failed First Responders

  8. May 6

    When the Call Turns Critical: Mental Readiness for First Responders

    Send us Fan Mail Retired Las Vegas Police Captain Josh Bitsko spent 24 years in law enforcement and was one of the responding officers who breached the suspected shooter’s door during the 2017 Mandalay Bay mass shooting. In this episode of After the Tones Drop, Josh sits down with Cinnamon to talk about what happens when a critical incident does not end when the scene is cleared. Josh shares what it was like to respond to one of the deadliest mass shootings in U.S. history, the emotional fallout that followed, and the hard truth that he did not cope with it at first. He avoided. He isolated. He went back to work. He kept functioning. And on the outside, that can look like strength. Until it starts eating at you. This conversation gets into what first responders are often not taught: how to regulate their nervous system in the middle of chaos so they can think clearly, make better decisions, and avoid practical paralysis when lives are on the line. Josh also talks about the mistakes he made, why he teaches from them now, and why crisis rehearsal, emotional regulation, and therapy should not be treated like emergency tools you grab after the wheels fall off. They should be part of the job from day one. This is a conversation about tactical mindset, trauma, therapy, retirement, purpose, and why first responders need support before, during, and long after the call. DISCLAIMER: After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):   Our theme music is Intentions by Abby Noise, licensed through Upbeat https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQRhttps://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DMhttps://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKEhttps://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPShttps://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74https://uppbeat.io/t/tobias-voigt/nexus License code: MVMDRGHKHTJRABVRhttps://uppbeat.io/t/paul-yudin/breakthrough License code: FYPM3OJF0NQ4OGTE

    When the Call Turns Critical: Mental Readiness for First Responders
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About

Embark on a journey that goes beyond sirens and flashing lights After The Tones Drop Podcast provides a safe haven to explore, demystify, and destigmatize mental health and wellness for first responders.  Join Cinnamon and her guests as they pull back the curtain, sharing powerful stories and expert insights that resonate with the heartbeat of those who run towards danger when others step back. It's more than just a podcast; it's a lifeline for the ones who dedicate their lives to saving others. In each episode, stories get unraveled and struggles behind the badges are shared, showcasing the human side of heroism. Discover the strength in vulnerability and the power in sharing. It's more than a conversation; it's a revolution—a revolution in mental health care for our first responders. So, tune in for candid conversations, practical strategies, and a sprinkle of humor—because healing begins with understanding, and understanding starts here.   Let's break down the barriers, one episode at a time. Because after the tones drop, the real conversation begins, and we're here to make sure it's heard loud and clear.

Information

  • Creator
    with Cinnamon
  • Years Active
    2023 - 2026
  • Episodes
    165
  • Rating
    Explicit
  • Copyright
    © 2026 After The Tones Drop
  • Show Website
    After The Tones Drop

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