After The Tones Drop

with Cinnamon
  • 5.0 (36)
  • 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. Season 3 Wrap Up: Why Taking a Sabbatical Can Prevent Burnout Before Collapse

    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 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

    31 min
  2. Justice Sensitivity: Childhood Adversity, and the First Responder Brain

    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 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

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

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

    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 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 28m
  5. When the Call Turns Critical: Mental Readiness for First Responders

    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 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 7m
  6. When Depression Comes Back: 3 Small Steps to Take Back Your Life

    Apr 29

    When Depression Comes Back: 3 Small Steps to Take Back Your Life

    Send us Fan Mail In this solocast, Cinnamon responds to a listener who asked a question a lot of people are quietly carrying: if I’m doing all the right things, why did depression come back? Cinnamon takes that question seriously and goes straight at the lie sitting underneath so many depressive episodes: that if depression returns, it must mean you failed. She breaks down why depression is often cyclical, biological, and deeply convincing without actually telling the truth. She also talks about why first responders cannot outwork, outmuscle, or outdrink it, no matter how hard they try. More importantly, she shares 3 small steps to take back your life when depression comes back. Not fluffy advice. Not “just think positive” nonsense. Real, grounded steps for the person who feels like they have fallen backward, the one white-knuckling through the shift, and the one who needs to hear that needing help again does not erase the progress they already made. If depression has come back and started telling you all the familiar lies, listen to this episode to learn the 3 steps that can help you stabilize, reconnect, and start finding your footing again. 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

    19 min
  7. Forgiving the Unforgivable with Rick Cheatham

    Apr 22

    Forgiving the Unforgivable with Rick Cheatham

    Send us Fan Mail What do you do when resentment makes perfect sense, but it is also slowly poisoning your life? In this episode, I sit down with Rick Cheatham for a raw conversation about forgiveness, bitterness, grief, and what it takes to heal when life has taken a blowtorch to everything you thought you knew. Rick shares how loss, trauma, addiction, and anger shaped his story, and why he eventually realized that holding onto resentment was costing him more than the original wound. This is not a soft conversation about “letting it go.” It is a real one. We talk about the poison of bitterness, the prison of victimhood, and the kind of forgiveness that is not about excusing what happened, but refusing to let it define who you become. If you have ever been hurt deeply, betrayed badly, or found yourself stuck in anger you know is eating you alive, this episode will hit home. 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
  8. Wrong Place, Right Time: How the Boston Marathon Bombing Shaped One Officer's Mission

    Apr 15

    Wrong Place, Right Time: How the Boston Marathon Bombing Shaped One Officer's Mission

    Send us Fan Mail What if the worst day of your life became the thing that clarified your purpose? In this episode of After the Tones Drop, Cinnamon sits down with Michael Chase for a conversation about trauma, service, and the kind of perspective that only comes from living through the unthinkable. Michael shares how surviving the Boston Marathon bombing changed the course of his life, deepened his understanding of what it means to protect others, and ultimately shaped his mission as a school resource officer and advocate for trusted adult relationships.  This is not just a story about being in the wrong place at the wrong time. It is about being in the wrong place at the right time, and what happens when pain gets turned into purpose. Michael opens up about the bombing, the aftermath, his long road into law enforcement, and why he believes the strongest form of school safety starts with connection, not just control.  If you care about first responder mental health, trauma recovery, school safety, or the life-changing impact of one trusted adult, this episode will stay with you. Listen now: https://www.afterthetonesdrop.co/Michael-Chase 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 16m
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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
    162
  • Rating
    Explicit
  • Copyright
    © 2026 After The Tones Drop
  • Show Website
    After The Tones Drop

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