Subscribe to Get Updates
  • Login
Anxiety Gone: Your Digital Calm Corner and Mental Health Shop
Advertisement Banner
  • Home
  • Shop
  • Mental Health
    • All
    • Addiction
    • Depression
    • Generalized Anxiety
    • Health Anxiety
    • Kids Anxiety
    • Panic Disorder
    • PTSD
    • Seasonal Affective Disorder
    • Senior Mental Health
    • Sexual Abuse
    • Sleep Anxiety
    • Social Anxiety
    Syn Pharma supplements displayed on a clean surface, representing performance-enhancing products and wellness tools.

    How Companies like Syn Pharma Are Innovating Mental Health Treatment in 2025

    How the Benefits of Sleep Can Boost your Mental Health

    How the Benefits of Sleep Can Boost your Mental Health

    Person enjoying a quiet moment at home with a warm drink, symbolizing the calming power of daily routines and repetition, fidget rings and more.

    The Benefits Repetition Creates Calm in Every Stage of Life

    Woman resting with a journal, fidget ring, and self-care items nearby, practicing mental health strategies while managing chronic illness.

    Powerful Tips for Managing Mental Health with Chronic Illness

    The Not-So-Calming Link Between Anxiety and Substance Abuse

    The Not-So-Calming Link Between Anxiety and Substance Abuse

    Veteran using AI-powered mental health app in a calm setting, symbolizing the role of technology in military mental health recovery.

    How New AI Is Transforming Military Mental Health

    Person journaling with a calming drink and fidget ring, reflecting on mental clarity during their sobriety and mental health journey.

    Understanding The Powerful Link Between Sobriety and Mental Health

    Child holding a worry stone and fidget ring during a pediatric visit, showing how pediatric services help manage childhood anxiety through emotional support and grounding techniques.

    The Surprising Role Pediatricians Can Help With Treating Childhood Anxiety

    A person holding a worry stone while practicing grounding techniques for anxiety, symbolizing the connection between trauma and anxiety relief through self-care items and relaxation gifts like fidget rings,

    Can Trauma Cause Anxiety? Breaking Down the Complex Connection

  • Techniques
    • All
    • Breathing Exercises
    • Gratitude
    • Meditation
    • Mindfulness
    • Reflexology
    • Self-Talk Techniques
    • Sleep Tips
    • Tapping
    Woman practicing self care to increase serotonin naturally through meditation, sunlight, and holistic wellness practices for anxiety relief

    10 Surprising Ways to Increase Serotonin Levels for Anxiety Relief

    Woman practicing mindfulness with crystals and full spectrum CBD gummies for anxiety and stress relief, part of a self-care and wellness routine

    14 Powerful Ways to Manage Stress (That Actually Work)

    Illustration depicting various symptoms of low serotonin, including mood swings, fatigue, and sleep disturbances, alongside natural remedies like sunlight exposure, balanced diet, and mindfulness practices.

    Low Serotonin Symptoms You Might Be Ignoring (And What to Do)

    woman with self care items and crystals used to support happiness hormones like serotonin, dopamine, oxytocin, and endorphins naturally

    14 Daily Habits to Increase the Happiness Hormones That Make You Feel Good

    how nature helps mental health by offering benefits that are calming and grounding, similar to the effects of fidget rings

    How Nature Helps Mental Health: 15 Ways the Outdoors Heals Your Mind

    coping mechanisms for anxiety

    How to Deal with Anxiety: 13 Coping Methods That’ll Keep You Calm

    Person using a fidget ring and journal as part of a healthy sleep routine for anxiety relief, surrounded by calming self-care items and soft lighting.

    How to Develop a Healthy Sleep Routine to Combat Anxiety

    Woman practicing deep breathing exercises with a fidget ring, using mindfulness techniques to calm an anxiety attack.

    How To Calm Anxiety Attacks: Tips For Quick & Long-Term Relief

    a women trying out different types of grounding techniques for anxiety relief, like fidget rings, deep breathing and more.

    Types of Grounding Everyone With Anxiety Should Know

  • Tools
    • All
    • CBD
    • Essential Oils
    • Fidget Tools
    • Medications
    • Self Help Books
    • Sleep Aids
    • Supplements
    calming plants for anxiety and depression

    12 Most Calming Plants for Anxiety and Bringing Peace Into Your Space

    Woman holding a fidget ring and journal as part of her self-care routine for managing anxiety and mental health.

    Where To Turn If You Have No Help For Mental Health

    a collection of spinning anxiety rings

    The Ultimate Guide to Anxiety Rings for Women, Men & Kids: How They Work & Why You Need One

    the best herbs for anxiety can be found in herbal supplements

    12 Powerful Herbal Supplements for Anxiety That Actually Work

    Fidget rings with healing crystals for anxiety relief.

    10 Powerful Crystals for to Lift Your Mood During Seasonal Depression

    A selection of the best cannabis strains for anxiety relief, featuring calming buds, natural stress relief options, and relaxation-focused varieties for mental wellness.

    The Best Cannabis Strains for a Relaxing Start to 2025

    Smartphone displaying an app for anxiety disorder with guided meditations and stress relief tools.

    Powerful Mental Health Apps That Double As Your Digital Calm Guide

    A calming flat-lay featuring CBD oil, worry stones, fidget rings, and healing crystals for anxiety relief, promoting natural stress management and self-care tools.

    Cannabis for Stress: Your New BFF for Relaxation

    light therapy for seasonal affective disorder being experienced by a woman wearing a fidget ring standing in front of a phototherapy for seasonal depression

    No More Winter Blues with Phototherapy for Seasonal Depression

  • Treatments
    • All
    • Alternative Therapies
    • Apps
    • Online Therapy
    Person using a mental health app on their phone, symbolizing the support of AI-driven virtual therapists and digital wellness tools.

    Everything to Using AI Mental Health and Other Digital Tools

    Illustration symbolizing calm your mind with hypnotherapy for anxiety, featuring visual elements that reflect stress relief, improved mental health, and relaxation through holistic wellness practices.

    How Hypnotherapy for Anxiety and Stress Helps You Feel Better

    Person journaling and using a fidget ring while researching outpatient vs inpatient anxiety therapy options for mental health support.

    Outpatient vs Inpatient Anxiety Therapy: What’s The Difference?

    "A compassionate mental health provider consulting with a patient, offering expert care for anxiety, depression, and emotional well-being. Find the best mental health provider with the right credentials, therapy options, and holistic approaches like self-care items, crystals for anxiety, and relaxation gifts.

    How to Select the Best Mental Healthcare Provider for Your Needs

    A person getting mental health support for anxiety, using fidget rings, crystals for anxiety and other coping tools in addition to online therapy for anxiety.

    Mental Health Support for Anxiety and Depression: Types of Professionals and Their Roles

    Ayahuasca brew in a traditional Amazonian setting, used for anxiety relief, emotional healing, spiritual growth, mental wellness, and holistic therapy.

    Everything You Should Know About Ayahuasca For Anxiety

    A serene med spa environment featuring luxurious treatments, relaxing fidget rings, spinning rings, and thoughtful mental health gifts for revitalization and self-care.

    10 Ways a Med Spa Can Help You Revitalize Yourself

    Acupuncturist targeting pressure points for anxiety, including Yintang and Spirit Gate, to promote the use of calming self-care items like fidget rings and wellness tools in the background.

    Acupuncture for Anxiety: Best Pressure Points to Relieve Anxiety

    A compassionate family therapist in Rhode Island guiding a family through counseling in a warm, supportive setting.

    Tips for Choosing Family Therapy Services in Rhode Island

  • Parenting
  • Lifestyle
No Result
View All Result
Anxiety Gone
No Result
View All Result
  • Home
  • Shop
  • Mental Health
  • Techniques
  • Tools
  • Treatments
  • Parenting
  • Lifestyle
Home Employee Wellness

10 Powerful Strategies to Effectively Deal with Stress as a 911 Dispatcher

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office, copy space. Young businesswoman feeling eye fatigue or pain, needing to learn how to deal with stress as a 911 dispatcher
Share on FacebookShare on Twitter

Full Disclosure: Clicking on these links could mean a tiny commission for me, at no extra cost to you.

Suicide Prevention Month may be over (September) but it’s important to keep the awareness, conversations and support going. This is particularly important for 911 dispatchers and emergency responders, who face work-related stress and heart-wrenching situations every single day. In fact, a recent study conducted by the National Emergency Number Association (NENA) and Carbyne found that 74% of EMDs struggle with burnout. The study also found that an alarming 83% of EMDs struggle with early warning signs of burnout such as anxiety and fatigue, which often go ignored. After all, it’s the nature of the job, right? Well, your mental health matters too! With such an important job at hand, it’s important that you learn how to deal with stress as a 911 dispatcher so you can continue to perform life-saving work. Check out these awesome ways to reduce work stress.

🌿 Ready to Heal? Find Your Perfect Online Therapist Now

Anxiety is treatable — and BetterHelp makes support accessible and affordable. With 20,000+ licensed therapists and pricing starting at just $65/week, it's never been easier to get help. Take the free quiz and get matched with your ideal therapist today.

🧠 Take the Free Assessment

How to Deal with Work-Related Stress as a 911 Dispatcher

First and foremost, let’s take some time to validate your feelings: it’s okay to feel overwhelmed by your job. You are not a robot; being a 911 dispatcher is no small feat. You’re the first point of contact for people experiencing some of the worst moments of their lives, and your calm voice is the lifeline that guides them through emergencies. And let’s face it, managing that kind of responsibility day in and day out comes with a serious load of stress, and perhaps even anxiety, depression and maybe even some trauma. This is normal to experience and you aren’t any less at your job just because you’re experiencing real feelings. In fact, that’s probably what makes you the amazing dispatcher that you are. On the same note, it’s important that you take care of yourself and learn how to deal with stress as a 911 dispatcher. We’ve got ten practical, stress-busting strategies hand-picked just for you to help keep that weight off your shoulders.

1.   Connect with Your Fellow Dispatchers

Finding support in your co-workers is one of the most effective ways to deal with stress as a 911 dispatcher. Your colleagues truly understand the challenges of the job – long shifts, tough calls, and high-stakes decisions – because they’ve been through it too. Sharing your experiences, whether it’s venting about a difficult shift or laughing at a light-hearted moment, helps build connection and eases tension.

Various studies found that increasing feelings of social support and belonging at Emergency Communications Centers would positively impact feelings of burnout and they were right. One study in particular tested two groups of workers: a treatment group and a control group. The treatment group received an email each week for six weeks with a story from a coworker. EMDs were then prompted to share a personal experience that related to the shared story. 911 dispatchers in the control group received a simplified version of the email for the first week, and no emails afterward.

The study found that this activity significantly increased EMDs’ feelings of support and belonging at work, ultimately decreasing burnout and reducing resignations by over 50% across four months. EMDs overall enjoyed the activity, with about two-thirds wishing to continue the activity after the study’s end.

So, don’t hesitate to lean on your team when you’re feeling overwhelmed; asking for help, offering a listening ear, or even just sharing stress-busting tips can foster a supportive environment where everyone benefits. After all, you’re stronger together.

2.   Take Supplemental Training Courses

One great way to manage stress as a 911 dispatcher is by taking supplemental training and courses. Expanding your skillset not only boosts your confidence on the job but also equips you with tools to handle high-pressure situations more effectively. One valuable resource is the International Academies of Emergency Dispatch® (IAED™) Protocol 41: Caller in Crisis (1st Party Only) training, which is specifically designed to help EMDs handle emotionally charged situations more effectively. This training consists of four one-hour modules that teach the fundamentals of Protocol 41, focusing on how to use its Mental States Menu, de-escalate callers, and develop resilience for managing difficult calls.

By completing this training, EMDs not only gain practical skills for handling callers in distress, but they also learn strategies to protect their own mental health. The tools and techniques covered in the training help reduce burnout and empower dispatchers to cope with the emotional weight of these challenging calls. Protocol 41 exists within the ProQA®  emergency dispatching software provided by Priority Dispatch®, and powered by the protocols of the IAED™.

Many dispatch centers also offer specialized training programs, so don’t be afraid to seek out additional courses on your own.

3.   Set Boundaries with Work (Yes, You Can!)

It’s easy for dispatchers to feel like they should always be “on.” But it’s okay to leave work at work. When you clock out, give yourself permission to mentally clock out too. Engage in self care activities, hobbies, spend time with family, or just binge-watch your favorite show—anything that allows you to disconnect from the pressures of the job.

To create a separation, try creating an end-of-day routine that signals your time at work is over. This can include sharing difficult experiences with a coworker, doing some deep breathing, or journaling. Once you’re done with your routine, your time at work is over for the day.

Tap Into Anxiety Relief Right Now

→ Mindfulness Meditation – Access over 2,000 guided meditations, personalized stress relief practices, and expert-created plans to help you stay grounded and focused. Get Started


→ Breathwork – Join guided breathwork sessions crafted to reduce anxiety and promote emotional balance from anywhere, anytime. Get Started

4.   Breathe Like You Mean It

You know those deep breaths you tell people on the other line to do to stay calm? It can work for you too. As you know, different emotions are associated with different breath patterns. When you feel happy, your breathing is deep and slow. When you feel anxious, your breathing becomes more irregular and faster. By changing your breathing patterns, you can actually change the emotions you feel as well. 

That’s why when you’re feeling stressed at work, one of the most effective things you can do to manage your anxiety is practice deep breathing. Try the 4-7-8 technique, where you breathe in for four seconds, hold for seven, and slowly exhale for eight. You can also try box breathing, where you breathe in for four seconds, hold for four, exhale for four, and hold again for four. Be sure to try a few different techniques so you can find the one that works best for you.

5.   Break Time? Make It Count!

When you get a break between calls, make it count. Even just five minutes away from the screens can help you reset. Stretch, take a short walk to get some fresh air, or check in with your body. The goal is to step away from the work, even if it’s just for a moment. Your brain (and body) will thank you.

Remember that no one is a machine. Taking regular, short breaks can help you rest and recharge so you can return to your station with a renewed sense of focus and energy.  

6. Learn to Laugh it Off

Sometimes, when things get tough, all you can do is laugh. Obviously, emergency calls are serious business, but finding moments of humor in the workplace can lighten the load. Whether it’s a funny story shared in the breakroom or watching a silly cat video on your phone, a little laughter goes a long way in relieving stress.

7. Practice Mindfulness (Without Sitting on a Yoga Mat)

Mindfulness doesn’t mean you have to be meditating for hours. It’s all about being present and aware, even during stressful moments. When you’re on a call, focus on the task at hand, and don’t let your mind spiral into “what ifs.” Try grounding techniques like focusing on your surroundings, how your chair feels, or the temperature of the room. Staying in the moment can keep you from feeling overwhelmed by the chaos.

8. Stay Active, Even on the Job

We know dispatchers sit a lot. Simple stretches at your desk, walking during breaks, or even doing a few squats in the restroom can help get the blood flowing. Physical activity releases endorphins, which are natural mood boosters and stress reducers.

9. Focus on What You Can Control

As a 911 dispatcher, you’re often dealing with situations that are chaotic and out of your hands. The key is to focus on what you can control: your response. You can’t change the outcome of every call, but you can do your best to guide the caller through it. Once the call is over, remind yourself that you did what you could, and let the rest go.

10. Fuel Your Body, Fuel Your Mind

A steady stream of coffee and snacks might get you through a tough shift, but a balanced anti-anxiety diet will do more to support your long-term mental health. Eating nutrient-rich foods—like fruits, veggies, lean proteins, and whole grains—helps keep your energy levels stable and your mind sharp. Staying hydrated is equally important, so keep that water bottle handy!

Start Your Self-Care Journey Today

You deserve a moment that’s just for you. The Silk + Sonder Journal is a beautifully crafted, guided self-care tool designed to help you feel more grounded, more inspired, and more in control of your mental wellness.

With calming layouts, therapeutic prompts, and mindfulness exercises, you’ll build habits that nourish your mind, body, and soul — one page at a time.

Start Your Journey Here

The Bottom Line: Don’t Be Afraid to Ask for Help

There’s no denying that your job comes with its own set of stressors. With the right strategies in place, you can effectively learn how to deal with stress as a 911 dispatcher and stay on top of your game. It’s also important to remember that you’re not alone and it’s okay to take time for yourself. By incorporating these stress-busting techniques into your daily routine, you’ll not only feel better but also perform at your best.

Now go ahead, breathe, stretch, laugh a little, and keep being the everyday hero that you are! And if you need an extra dose of support and help, reach out to a professional therapist online. Take the free assessment here and get paired with a therapist quickly.

Additional Resources

At Anxiety Gone, we believe in healing together. We’ve partnered with trusted wellness organizations to bring you the most effective tools, insights, and support. Some links may earn us a commission — always at no extra cost to you.

Join The Club

Connect with our private self-care community for daily support, exclusive tips, and inspiration. Join us today

Talk Therapy

Get matched with licensed therapists online through BetterHelp and begin your healing today. Start now

Hims/Hers

Receive personalized, affordable mental health care + medication from home — no insurance required. Learn more

Mental Health, Right to your Inbox

Subscribe to our newsletter for a place to rest your mental health and find ways to support your journey. Sign up

Emotional Freedom Technique

Tap your way to calm with scientifically backed stress relief. Our readers receive a 14-day free trial! Try EFT now

Mindfulness App

Access 2,000+ guided practices to support your mental health wherever you are + exclusive discount when you upgrade Try it

Online Breathwork

Experience calm and reset your nervous system with guided sessions and receive your first month free . Get started

Find a Helpline

If you need immediate support, visit our directory to find help near you. See helplines

Related

ShareTweet
Advertisement Banner
Previous Post

Can You Overdose on Vitamin B12? What You Need to Know

Next Post

5 Expert Tips to Finding a Therapist for Your Needs

Chantal McCulligh

Chantal McCulligh

Chantal is the heart and soul behind this mental health and wellness community. Her journey into the world of mental health is deeply personal, stemming from her own battles with anxiety and panic disorder. This personal connection fuels her passion for making mental health discussions more accessible, relatable, and free of stigma.

Next Post
Tips for finding a therapist near me or online

5 Expert Tips to Finding a Therapist for Your Needs









Mental Health, Right In Your Inbox

✨ Free Mental Health Tips Weekly

Sign up and receive calming tools, expert advice, and special offers to help support your mental wellness.














Most Helpful

increase dopamine levels

How to Boost Dopamine: 14 Ways to Increase Dopamine Naturally

7 years ago
Billy Bob Thornton's mental health, interview, weird facts, phobias, mental illness, child abuse, trauma, OCD, success stories, celebrities with mental illness

The Pain and Glory of Billy Bob Thornton: A Mental Health Journey Like No Other

5 months ago
calming plants for anxiety and depression

12 Most Calming Plants for Anxiety and Bringing Peace Into Your Space

5 days ago
A young woman holds the full moon in her hands against the backdrop of a red sunset, understanding the full moon effects and impacts the full moon has on humans

The Full Moon Effects on Your Mood, Emotions and Mental Health

6 years ago
personal boundaries, relationship boundaries, setting boundaries

7 Types of Boundaries to Have in Place For Your Mental Health

2 years ago
























































Top Recommended



















































Join The Club On Our Socials

♥ Your digital calm corner.
Rest; don’t quit.

Connect with people who actually get it & receive your daily dose of dopamine & serotonin at the same time.
























Follow us

Recent News

Syn Pharma supplements displayed on a clean surface, representing performance-enhancing products and wellness tools.

How Companies like Syn Pharma Are Innovating Mental Health Treatment in 2025

May 26, 2025
Close-up of a person gently spinning a fidget ring on their finger, illustrating a calming self care practice for anxiety and stress relief.

What Should You Do If Life Is More Stressful Than Usual?

May 27, 2025

Categories

Depositphotos
  • About
  • Donate
  • Join Newsletter
  • Mental Health Resources
  • Contact
  • Privacy & Policy

© 2025 Anxiety Gone

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
No Result
View All Result
  • Home
  • Shop
  • Mental Health
  • Techniques
  • Tools
  • Treatments
  • Parenting
  • Lifestyle

© 2025 Anxiety Gone

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.