After The Tones Drop

with Cinnamon
  • 5.0 (35)
  • 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. How Healthy Firefighters Become the Standard with Ryan Provencher

    1D AGO

    How Healthy Firefighters Become the Standard with Ryan Provencher

    Send us Fan Mail Firefighters know how to maintain equipment. The question Ryan Provencher raises in this episode is simple and uncomfortable. Why don’t we apply that same mindset to the people wearing the gear? In this conversation, Ryan and I talk about firefighter wellness as an operational issue, not a side project. We get into health, fitness, sleep, recovery, mental health, and why departments that want strong crews need to start thinking beyond rigs, tools, and turnout gear. Because when the firefighter behind the gear is running on empty, the whole system pays for it. This episode is about readiness, sustainability, and the reality that healthy firefighters are not a luxury. They are the standard we should have been building all along. Listen now: https://www.afterthetonesdrop.co/ryan-provencher DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    1h 12m
  2. Breaking the Trauma Inheritance | Dave Freeman on Suicide, Childhood Trauma, and Choosing a Different Ending

    MAR 18

    Breaking the Trauma Inheritance | Dave Freeman on Suicide, Childhood Trauma, and Choosing a Different Ending

    Send us Fan Mail What happens when the trauma you carry didn’t start with you? In this episode of After the Tones Drop, Cinnamon sits down with Dave Freeman for a conversation that moves through childhood violence, emotional survival strategies, suicide ideation, and the moment that changed everything. Dave grew up in a home where fear was constant. A violent alcoholic father. A mother whose behavior could shift from loving to explosive without warning. As a child, he learned early how to survive by shutting everything down emotionally. He built what he calls “the vault” in his mind where every feeling, every memory, and every piece of pain was locked away. That strategy worked for decades. Until it didn’t. Like many first responders, Dave became extremely skilled at masking his internal struggle. No one at work knew what was happening beneath the surface. But behind closed doors, anger, isolation, and hopelessness took over. At one point Dave had already developed a detailed plan to end his life. It felt logical. Organized. Almost clinical. Then one conversation changed the trajectory of his life. In this episode Dave shares how programs like Save A Warrior helped him understand something many first responders never realize: trauma responses are learned, not permanent personality traits. When those trauma responses begin to heal, people often look like entirely different individuals. But the truth is they are finally becoming themselves. This episode is about childhood trauma, generational patterns, anger as emotional armor, and the ripple effect that happens when even one person chooses to heal. Because helping one person is never just helping one person. 🎧 Listen to the full episode  https://www.afterthetonesdrop.co/dave-freeman DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    1h 32m
  3. Biohacking Sleep: What the FBI’s Sleep Expert Wants First Responders to Know

    MAR 11

    Biohacking Sleep: What the FBI’s Sleep Expert Wants First Responders to Know

    Send us Fan Mail Sleep is not a luxury, and for first responders, poor sleep is not just inconvenient. It can impact mood, decision-making, trauma recovery, physical health, and even long-term brain function.  In this conversation, Cinnamon sits down with Dr. Leah Kaylor, licensed clinical and prescribing psychologist and the FBI’s sleep expert, to unpack what happens when responders run on empty and why sleep has to be part of the resilience conversation. From sleep deprivation and sleep apnea to nightmares, alcohol, shift work, and sleep medications, this episode is packed with practical truth and hard-hitting science. If you have ever said, “I’ll sleep when I’m dead,” this one may change your mind. 🎧 Listen now: https://www.afterthetonesdrop.co/biohacking-sleep DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    56 min
  4. Finding Magic in the Mayhem: A Fire Wife's Story of Death, Addiction and Finding her way to peace.

    MAR 4

    Finding Magic in the Mayhem: A Fire Wife's Story of Death, Addiction and Finding her way to peace.

    Send us Fan Mail What does it take to find peace after chaos? In Episode 147 of After the Tones Drop, Cinnamon sits down with Kelly Cheatham for a deeply honest conversation about marriage, addiction, grief, and the long road to personal healing. Kelly shares what it was like to grow up in a household where silence and explosive conflict were the only communication styles she knew. Those patterns followed her into adulthood and into her marriage to a firefighter, where she eventually found herself confronting betrayal, addiction, and the painful realization that she had never learned how to use her own voice. Instead of walking away from the chaos, Kelly chose to rebuild herself. She went back to school, learned to set boundaries, and began the slow work of changing how she communicated, not only with her husband but with herself. Then life delivered an unimaginable blow. Kelly and Rick lost their son Michael to murder. In this episode, Kelly speaks openly about the devastating grief that followed, including months of overwhelming sorrow and the difficult process of learning how to keep living after such profound loss. She shares how crisis can strip life down to its essentials and how choosing honesty, authenticity, and courage helped her rediscover peace on the other side of unimaginable pain. This conversation explores the reality many first responder families quietly live with: the emotional toll of the job, the strain it can place on relationships, and the resilience it takes to navigate addiction, loss, and healing together. Kelly’s story is not one of perfection. It is a story of perseverance, growth, and the quiet strength it takes to keep moving forward. Sometimes peace is not found by avoiding the mayhem, but by learning how to walk through it. DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    30 min
  5. START Where You Stand: Commitment, Forgiveness, and the Courage to Rebuild

    FEB 25

    START Where You Stand: Commitment, Forgiveness, and the Courage to Rebuild

    Send us Fan Mail This episode is not a highlight reel. It’s a reckoning. I sit down with retired firefighter and transformational speaker Rick Cheatham and his wife Kelly for a raw, two-hour conversation about addiction, loss, paralysis, forgiveness, and what it actually means to commit when walking away would be easier. Rick shares the long road from sexual addiction and self-destruction to purpose and service. Kelly shares what it costs to stay, to set boundaries, and to become emotionally safe without abandoning herself. Together, they break down Rick’s “S.T.A.R.T. Where You Stand” framework, a fire-ground approach to rebuilding a life and a marriage from the exact place it’s burning. This episode is about choosing responsibility over resentment, courage over avoidance, and forgiveness as a form of survival. It’s about rebuilding from reality, not fantasy. If you’ve ever thought, “I don’t even know where to begin,” this conversation is for you. DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    1h 14m
  6. The Cost of A False Narrative: Separating Fact from Fiction of the Breonna Taylor Case

    FEB 18

    The Cost of A False Narrative: Separating Fact from Fiction of the Breonna Taylor Case

    Send us Fan Mail In this episode, Cinnamon sits down with former Louisville Metro Police Sergeant John Mattingly to talk about what really happened the night of March 13, 2020, and what it cost him to survive it. John was shot in the femoral artery while serving a warrant that was part of a larger drug trafficking investigation. He nearly bled out on the hallway floor. But the physical wound wasn’t the hardest part. What followed was something far worse. A national narrative formed almost overnight. One that erased facts, ignored evidence, and turned John and his family into targets. Death threats. Forced relocation. Zero support from leadership. An FBI investigation shut down for “optics.” A career stripped away. A five-year-old son afraid someone would come through his bedroom window. John shares what the public was never told. This was not a no-knock warrant. Officers knocked and announced.  They had the correct address.  Breonna Taylor was not asleep in her bed.  John was shot first.  And the investigation itself was rooted in political corruption tied to property acquisition. This conversation is not about sides. It’s about truth. It’s about what happens when media narratives replace facts.  When politics override justice.  And when a 21-year veteran is abandoned by the very system he served. John now travels the country telling his story so other officers don’t walk blindly into the same betrayal, and so the public learns to slow down, ask better questions, and look beyond headlines. This episode is raw. It’s uncomfortable. And it matters. Because behind every viral story is a human family paying the price. Listen with an open mind.  Question what you think you know.  And remember there are real people on the other side of every narrative. DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    1h 36m
  7. The Responder Reset: 99 Ways to Regulate in Real Time with AK Dozanti

    FEB 11

    The Responder Reset: 99 Ways to Regulate in Real Time with AK Dozanti

    Send us Fan Mail In this episode of After the Tones Drop, Cinnamon sits down with AK Dozanti, former deputy sheriff, victim advocate, wellness coach, and author of The Responder Reset: 99 Real-Time Tactics for Frontline Regulation. This conversation is for the people who do not have the luxury of slowing down when stress hits. The ones who need something that works in the moment, not after a weekend retreat or a six week program. AK breaks down how regulation actually works in the body, why most responders are taught to override it instead of support it, and how simple, science backed tools can help you reset without changing the facts of what you are facing. Together, Cinnamon and AK talk about burnout, skepticism, muscle memory, nervous system regulation, and why these tools are not “woo” but basic human biology. They also explore how these skills translate beyond the job into parenting, relationships, and breaking generational cycles. If you are burned out, running on fumes, or tired of being told to “just breathe” without being shown how, this episode will give you language, permission, and tools you can actually use. DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    54 min
  8. Healing Language That Hurts: How Good Intentions and Bad Metaphors Undermine Recovery

    FEB 4

    Healing Language That Hurts: How Good Intentions and Bad Metaphors Undermine Recovery

    Send us Fan Mail Episode 143: Healing Language That Hurts Some of the most damaging things we say about healing are said with the best intentions. In this short solocast, Cinnamon takes a hard look at the phrases we casually throw around when someone is hurting. Let it go. Move on. Put it behind you. You should be over this by now. She explains why this kind of language doesn’t heal. It shames. It implies erasure. And it quietly tells people they’re doing recovery wrong if the past still shows up. Drawing from her work as a therapist and her own lived losses, Cinnamon breaks down why healing isn’t about forgetting, cutting cords, or turning pages like nothing happened. Trauma doesn’t disappear on command. It doesn’t come with scissors. And it doesn’t stay politely behind you. Instead, she offers a reframe that actually fits how nervous systems work. Healing is when the memory drops from face level to ankle level. It’s still there. You’re aware of it. But it no longer blocks your breath, your vision, or your ability to live. This episode is for anyone who still has waves. For anyone who remembers. For anyone who’s been told they should be further along by now. You’re not broken. You’re not failing at healing. And you don’t need better metaphors that ask you to disappear parts of yourself. You need language that tells the truth. DISCLAIMER: After the Tones Drop has been presented and sponsored by Whole House Counseling.  After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.  ATTD Music Credits (Music from #Uppbeat):  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

    13 min
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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
    152
  • Rating
    Explicit
  • Copyright
    © 2026 After The Tones Drop
  • Show Website
    After The Tones Drop

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