Videos

In this video, we’re breaking down the amazing concept of neuroplasticity—your brain’s ability to change and adapt no matter your age. If you’re a first responder dealing with high-stress situations or just someone looking for better ways to handle stress, understanding this can be a game-changer.

What You’ll Get Out of This Video: 🔹 The myth-busting truth: Your brain doesn’t stop changing after childhood. 🔹 How your brain’s pathways form, why some become “pothole-filled highways,” and how that impacts you. 🔹 The toll of using the same automatic responses over and over—think of it as wear and tear on your body and brain. 🔹 A look at how neuroplasticity works and how you can use it to build better habits and responses. 🔹 A simple, hands-on exercise to experience how building new brain pathways feels in real time (hint: it’s a little awkward at first).

Interactive Exercise Alert! We’ll guide you through a fun activity using your dominant and non-dominant hands to show how your brain b…

This episode isn’t your average fitness chat. Erin and Cinnamon sit down with Monica Crawford, the brains (and brawn) behind Five-O, Fierce, and Fit, an online fitness and nutrition coaching biz that’s all about getting female first responders strong, healthy, and thriving. Monica’s been through the ringer herself—working in a toxic police department that was tanking her mental and physical health—so she knows a thing or two about what it takes to pull yourself out of the gutter and level up.

Monica’s story is classic: she was done with the toxic grind and ready for a change when a Facebook ad practically threw a business idea in her face. Fast forward, and now she’s running Five-O, Fierce, and Fit, helping women just like her navigate the chaos of shift work, admin headaches, and the pressures of staying fit in a field that doesn’t always play nice. And let’s be clear—Monica’s not here to sell you a one-size-fits-all solution. She’s got a custom plan for you based on your life, your…

Alright, here’s the deal: Sleep isn’t just about catching Z’s. If you’re out there thinking, “I can run on 4 hours,” guess what? Your brain’s waving the white flag. You need sleep like you need coffee—except this time it’s for keeping you sharp and not just upright. Those 8 hours? That’s when your brain clears out all the junk, files away memories, and resets to keep you from walking into walls or forgetting where you left the keys. So stop treating sleep like it’s optional. It’s mandatory for your brain to keep you sane. #sleep #emotionalregulation #sleepquality

In this solo episode, Erin takes the mic to dive into the mental wrestling match we all know too well: good versus bad. Yeah, it seems simple—but let’s be real, life loves to kick us when we're down, and suddenly that “bad” can feel like the worst thing ever. But what if—hear us out—those same moments that seem impossible might just be the setup for something better?

Erin doesn’t sugarcoat it—life can be a serious pain in the butt—but she’s all about flipping the script. It’s time to shift your mindset and see setbacks as setups for comebacks. Whether you're feeling the weight of everyday frustrations or stuck in a crap storm of epic proportions, Erin’s here to remind you that your response is key. She even shares a killer old fable (not as hokey as it sounds) that hits home on the whole 'we’ll see' approach to life’s curveballs.

Plus, we get a reminder of how powerful mindfulness, grounding exercises, and post-traumatic growth can be. You might not control everything life throws yo…

In this solo episode, Erin takes the mic to dive into the mental wrestling match we all know too well: good versus bad. Yeah, it seems simple—but let’s be real, life loves to kick us when we're down, and suddenly that “bad” can feel like the worst thing ever. But what if—hear us out—those same moments that seem impossible might just be the setup for something better?


Erin doesn’t sugarcoat it—life can be a serious pain in the butt—but she’s all about flipping the script. It’s time to shift your mindset and see setbacks as setups for comebacks. Whether you're feeling the weight of everyday frustrations or stuck in a crap storm of epic proportions, Erin’s here to remind you that your response is key. She even shares a killer old fable (not as hokey as it sounds) that hits home on the whole 'we’ll see' approach to life’s curveballs.


Plus, we get a reminder of how powerful mindfulness, grounding exercises, and post-traumatic growth can be. You might not control everything life throws …

In this episode of After the Tones Drop, Erin and Cinnamon sit down with Keith Hanks, a retired firefighter and EMT who’s seen more chaos and tragedy than most of us can even imagine. Keith doesn't hold back. We're talking childhood trauma, losing his first wife, 21 years on the frontlines as a firefighter and EMT, and getting slammed with a diagnosis of complex PTSD. The guy’s been through hell, and he’s still standing, fighting to break the stigma around mental health, addiction, and suicide in the first responder world.

Keith lays it all out—how the trauma he buried deep in his childhood started to surface when he was working the job. He opens up about the guilt and shame that haunted him for years, the pain that no one saw, and how all of it pushed him toward six suicide attempts. But instead of letting that be the end of his story, Keith turned it into fuel for change. He’s made it his mission to let other first responders know they don’t have to suffer in silence.

Keith talks …

In this episode of After the Tones Drop, Erin and Cinnamon sit down with Keith Hanks, a retired firefighter and EMT who’s seen more chaos and tragedy than most of us can even imagine. Keith doesn't hold back. We're talking childhood trauma, losing his first wife, 21 years on the frontlines as a firefighter and EMT, and getting slammed with a diagnosis of complex PTSD. The guy’s been through hell, and he’s still standing, fighting to break the stigma around mental health, addiction, and suicide in the first responder world.


Keith lays it all out—how the trauma he buried deep in his childhood started to surface when he was working the job. He opens up about the guilt and shame that haunted him for years, the pain that no one saw, and how all of it pushed him toward six suicide attempts. But instead of letting that be the end of his story, Keith turned it into fuel for change. He’s made it his mission to let other first responders know they don’t have to suffer in silence.


Keith talk…

In this solo episode of After the Tones Drop, Cinnamon takes the mic to talk about a topic that might seem simple on the surface but is a huge issue for first responders—sleep. We all know sleep is important, but as Cinnamon explains, for those in the service, the lack of quality sleep goes far beyond just feeling tired. Sleep affects everything from mental health to decision-making and even physical recovery after those long, grueling shifts.


Cinnamon dives deep into the mental health effects of poor sleep, explaining how it impacts memory, emotional regulation, and cognitive functioning. She shares how lack of sleep can lead to irritability and mood swings, making life harder not just at work, but also at home with your loved ones. She also explores how sleep deprivation affects physical recovery, from increasing your risk of injuries to compromising your immune system. Whether you’re a shift worker waking up in the middle of the night or just struggling to get restful sleep, Cinn…

In this solo episode of After the Tones Drop, Cinnamon takes the mic to talk about a topic that might seem simple on the surface but is a huge issue for first responders—sleep. We all know sleep is important, but as Cinnamon explains, for those in the service, the lack of quality sleep goes far beyond just feeling tired. Sleep affects everything from mental health to decision-making and even physical recovery after those long, grueling shifts.

Cinnamon dives deep into the mental health effects of poor sleep, explaining how it impacts memory, emotional regulation, and cognitive functioning. She shares how lack of sleep can lead to irritability and mood swings, making life harder not just at work, but also at home with your loved ones. She also explores how sleep deprivation affects physical recovery, from increasing your risk of injuries to compromising your immune system. Whether you’re a shift worker waking up in the middle of the night or just struggling to get restful sleep, Cinna…

Accelerated Resolution Therapy (ART), a rapid and effective way of dealing with trauma. ART is a sister therapy to Eye Movement Desensitization and Reprocessing (EMDR) and is a form of bilateral stimulation therapy. It integrates silent therapy and allows individuals to resolve trauma without the need for extensive talking. ART works by reprocessing traumatic memories and replacing distressing images with new ones. It also addresses the physiological sensations associated with trauma and helps individuals regain a sense of control over their bodies and minds. Accelerated Resolution Therapy (ART) is a powerful therapeutic intervention that can bring profound changes to individuals' lives. It is a key component of the Copper Warrior program, a 12-week intensive post-traumatic growth program offered by the hosts of After the Tones Drop. ART helps individuals resolve trauma upfront and build resilience for long-term well-being. The therapy involves bilateral stimulation, which stimulates …

TACTICAL TOOLS FOR THRIVING- KENTUCKY FIRST RESPONDER PEER SUPPORT TEAM

Join us for an exciting event designed exclusively for First Responders! The Tactical Tools for Thriving workshop will equip you with essential skills to support your fellow responders. This in-person event will be held at the St. Elizabeth Training and Education Center (SETEC) in Erlanger, KY, USA. Don't miss this opportunity to enhance your peer support team and strengthen your community.



Expanded to two days for 2024, the First Responder Symposium will bring national and local speakers to educate attendees on the current health related issues that first responders face.



Day 1 at SETEC will keynote with a first responder discussion panel sharing stories of personal tragedy to triumph. Followed by a private screening and Q&A session of PTSD 911 the documentary with the director Conrad Weaver. After lunch, Rocco will share his personal story with the creation of Camp Hero. Followed by Dr. Kruer speaking on …

Michael Sugrue, Retired LEO and co-author of the bestselling book Relentless Courage, speaks into the importance of leadership setting the stage for what vulnerability looks like. To check out his full episode, visit:

https://www.afterthetonesdrop.com/unwavering-courage/

#firstresponders #lawenforcement #police #dispatcher #firefighter #policechief #firechief #ptsi #ptsd #trauma #topdownbottomup #afterthetonesdrop

We're often in this zone of anxiety, thinking it's just the norm. But guess what? It's possible that we're actually super hypersensitive and on high alert most of the time and aren't even aware of how it's affecting us.

Cinnamon shares her discoveries on a recent vacation that turned into a crash course in self-awareness. Erin chimes in, talking about all that woo-woo stuff like meditation and energy vibes, but hey, it's real. Now, here's the real kicker—they had this wild experience a while back that, in the grand scheme, is hilarious, but when it happened, it was just plain inconvenient and frankly jarring to their nervous systems. They realized how jumpy they were internally and how a seemingly small event messed with their whole vibe for days.

They want you to hear this so you can laugh at their misfortune, call them a bunch of idiots, but also take a sec to think, "Wait, do I do that too?" Then there's this chat about being "fine," and how it's not really an emotion but more …

When the police officer/K9 Handler/Swat Operator/ FOP Chaplain speaks, we listen. Sean gives his feedback on the importance of keeping your mouth shut as someone who is peer support.

#peersupport #firstresponders #firefighter #police #lawenforcement #confidentiality