Duty-driven deterioration: What it is and how to stop it

By Chris Zamora for Police1.com

As first responders, we’re trained to focus on the mission, stay sharp and always push forward. However, we often fail to see how our commitment to public safety can grind us down over time. The warning signs of what I call duty-driven deterioration can be subtle, but if ignored, the consequences are very real — mental and emotional struggles, broken families, careers cut short, and in the worst cases, lives lost to suicide.

What is duty-driven deterioration?

Duty-driven deterioration refers to the gradual decline in a first responder’s physical, mental, or emotional wellbeing due to relentless dedication to their professional duties. This is something I personally experienced as a police officer. At first, I didn’t recognize what was happening, but looking back, I can now see the signs. Over time, the weight of the job wore me down — mentally, emotionally and physically.

First responders are some of the best problem-solvers on the planet, able to bring order to chaos within moments. But when it comes to our own struggles, we’re often blind to the problem. That’s why I’ve broken my experience into four distinct phases: Overinvestment, burnout, breakdown and meltdown. Each phase has unique characteristics, and recognizing which phase you’re in is the first step toward regaining balance. Acting early increases the likelihood of regaining control of your life and career.

Phase 1: Overinvestment

The first phase I experienced is what I call “overinvestment.” It hit me right at the start of my career. I was fired up about being a cop — it consumed my thoughts. I lived and breathed policing. If the oncoming team was shorthanded, I’d eagerly volunteer to stay late. If Dispatch needed someone to fill in on my day off, I’d step up without hesitation. During my graveyard shifts, I was extremely proactive — making arrests and writing citations — so much so that it often landed me in court or defense interviews on my off days, when I should have been catching up on sleep. Without realizing it, I was overloading myself with work and completely neglecting my personal life. At the time, I didn’t see it, but I was setting myself up for burnout.

I even brought my police radio home on weekends, listening to the radio traffic. I thought it was exciting and justified it by telling myself I was learning proper radio etiquette. I started using police jargon and radio codes off the clock. At the time, it seemed harmless, but I didn’t realize I was blurring the lines between work and my personal life. I was over-identifying with my role as an officer, which made it harder to disconnect and step away from work. Unbeknownst to me, I was making it increasingly difficult to turn off “cop mode” when my shift ended.

Characteristics of overinvestment:

• High-performance mindset (e.g., proactive policing, generating high arrests and citations).
• Over-identification with the police lifestyle.
• Excessive overtime, callouts and holdovers.
• Avoidance of time off (sick days or vacations).
• Neglecting personal life, relationships and hobbies.
• Overlooking physical health and avoiding counseling.

Phase 2: Burnout

Being “overinvested” eventually pushed me into Phase 2 — what I call “burnout.” The relentless demands of policing began to take their toll. The motivation that once drove me to become a cop started to fade, and a sense of disillusionment crept in.

I lost the drive to give my best. My productivity and performance at work plummeted — I was doing just enough to get by. Everything felt like a chore. I became cynical, viewing the world as overwhelmingly negative, and I lost the compassion I once had. I experienced “brain fog,” making it harder to think clearly and slowing my ability to process information. Looking back, I realize much of this was tied to a lack of sleep. I couldn’t turn off my thoughts, often getting only two or three hours of rest a night. It wore me down, and I began pulling away from my coworkers and family. Anger, frustration, and resentment set in, leading me to isolate myself from everyone.

There were days when I seriously considered walking away from it all. I even went as far as drafting a resignation letter, ready to hand it to my chief. Quitting felt like the easy way out — a chance to leave the stress behind and start fresh. One morning, as I was driving to work as a detective, I stopped at a red light. Across the street, I saw a transient sleeping on the sidewalk, and for a brief moment, I envied him. I thought to myself, “I want that life.” No stress, no deadlines, no investigations, no court hearings or trials to worry about. He seemed free, living a life without responsibilities.

That moment was a wake-up call. I knew something was wrong, but I couldn’t quite put my finger on it. My mind was a battleground, torn between an irrational desire to escape and the rational understanding that something deeper was going on.

Characteristics of burnout:

• Loss of motivation and decreased productivity.
• Insomnia and physical fatigue.
• Brain fog and slower cognitive processing.
• Cynicism and loss of compassion.
• Isolation and withdrawal from coworkers and family.
• Self-destructive behaviors.

Phase 3: Breakdown

Unresolved issues from the “burnout” phase propelled me into the third phase, which I call the “breakdown” phase. During this time, it felt like everything in my life was falling apart. My internal world — the way I saw myself — and my external world — the life I had built — both came crashing down.

It was during the burnout phase that I lost my compassion, adopting a robotic persona that didn’t feel or care about anything. The problem was, I couldn’t turn off this detached mindset, and it started to impact my marriage. My wife and I soon separated, and I ended up with partial custody of my son. My family, the foundation that was supposed to keep me grounded, was now broken.

Mentally, I was deteriorating further. I battled depression, anxiety, panic attacks and crying spells that seemed to come out of nowhere. Physically, I began losing weight because I couldn’t bring myself to eat. I was ashamed of what was happening to me and didn’t want anyone to see how bad things had gotten. To cope, I isolated myself — from work, my family, and everyone around me.

Eventually, I took three months off on FMLA, but instead of recovering, I withdrew even further into isolation. When I finally returned to work, I was reassigned from investigations and sent back to patrol. It felt like everything I had built — my life, my career and my sense of self — was breaking down around me.

Characteristics of breakdown:

• Emotional struggles (panic attacks, crying spells, depression, anxiety).
• Physical changes (significant weight loss or gain).
• Family breakdown (separation or divorce).
• Career setbacks (reassignments, demotion, or administrative leave).
• Financial instability and social withdrawal.

Phase 4: Meltdown

The fourth and final phase I experienced was “meltdown,” marked by a profound and overwhelming sense of loss. For me, that loss was hope. I couldn’t see beyond the next day, and without hope, I began to question what there was to live for. Hope is what drives us forward, helping us navigate even the toughest days. But when it’s gone, tomorrow feels meaningless. That’s exactly where I was — I had hit rock bottom.

The emotional pain was unbearable, and all I wanted was for it to stop. The hardest part was not understanding where the pain was coming from or why it was happening. If it had been a broken arm or leg, at least I could point to a clear source of the pain. But this? It felt like it came from nowhere, constant and unrelenting. I was stuck, facing the prospect of living the rest of my life in this hopeless state.

That’s when I finally sought help from a mental health professional. I realized the danger of staying in that place and knew I couldn’t face it alone. It wasn’t an easy step to take, but it was absolutely necessary. Seeking help marked the beginning of my recovery and the path to reclaiming my life.

Duty-driven deterioration training helps to fill this gap by providing first responders with a proactive, strategic approach to safeguarding their mental and emotional wellness. It’s time to prioritize personal resilience with the same level of care and preparation as tactical operations. After 23 years in law enforcement, I’ve learned that duty-driven deterioration is temporary. With self-awareness and action, it’s possible to overcome. That’s why I created this training— to help first responders recognize the signs and take steps to protect their well-being.

This training is designed for all public safety professionals, including officers, dispatchers, corrections staff, fire/EMS personnel and their families. It provides valuable tools for those struggling or looking to maintain balance in their lives and careers.

Upcoming training dates:

• Gilbert Public Safety Training Facility, Arizona: January 15-16, 2024
• Eastlake Church, Chula Vista, California: January 22-23, 2024
• Lake Stevens Police Department, Washington State: February 4-5, 2024

For details or registration, visit Training – Law Enforcement Coaching, or email [email protected].
Unaddressed stress costs agencies in turnover, absenteeism and lost productivity. By investing in the wellness of your team, you’re building a department that is resilient, effective and sustainable. Departments that prioritize their people see stronger performance, improved community relationships and reduced long-term costs.

About the author

Chris Zamora is a retired detective with 23 years of service to the Gilbert Police Department in Arizona. His career encompassed a wide range of assignments, including Patrol, DARE, Undercover Narcotics (specializing in Deep Cover, Street-Level, and Border Operations), Internal Affairs, Robbery and Homicide. Chris has created and instructed courses in Small Team Tactics, Covert Operations, and CQB/CQC Tactics, sharing his operational expertise to prepare Tactical Teams for high-risk operations.

Beyond the tactical realm, Chris is committed to supporting the mental and physical well-being of first responders. He is a certified Clinical Hypnotherapist, Transformational Life Coach and Yoga Instructor. Additionally, he serves as a Professor of Substantive Law, sharing his extensive field experience to educate the next generation of law enforcement professionals.

As the co-founder and CEO of Law Enforcement Coaching, Chris provides practical tools and solutions designed to enhance resilience, maintain operational readiness and support the overall wellness of those in the first responder community.