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

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.

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 (1^st 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.

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!

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.