By Erin & Cinnamon
Embark on a journey that goes beyond sirens and flashing lights as we provide a safe haven to explore, demystify, and destigmatize mental health and wellness for first responders.
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The podcast currently has 79 episodes available.
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 about his organization, Traumatic Strength, and how he’s out there giving first responders the tools to get real about their mental health. His new book, Allen—named after his own "alter ego," the part of him that fought through the worst of it—dives into his journey and reminds people that it’s okay to ask for help. Keith's a big, tough guy who’s not afraid to say, "Yeah, I went through some dark shit, but I’m still here."
The conversation also hits on the importance of self-compassion and getting your head right. Keith’s big on mindfulness, therapy, and just doing the daily work. It’s not about being perfect—it’s about staying alive and finding a way to thrive. He’s even teaching his five-year-old daughter how to breathe through big emotions because, yeah, she’s gonna need those skills in this crazy world.
This episode is a reality check for anyone thinking they can tough it out alone. Keith’s story proves that no matter how strong you think you are, you can’t outrun trauma. But you can face it, deal with it, and come out stronger. Check out Keith’s book Allen (it’s on Amazon, Walmart, and Barnes & Noble) and keep an eye out for more from his org
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
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, Cinnamon provides real-world solutions to help improve your sleep quality. From creating a consistent sleep routine (even on your days off) to using tools like blackout curtains, eye masks, and apps like Sleep Cycle and Insight Timer, Cinnamon offers practical tips that can make a huge difference.
Throughout the episode, Cinnamon shares from her own experiences and her work with clients, making it clear that sleep is not just a luxury—it’s essential for your mental, physical, and emotional well-being. If you’ve ever found yourself exhausted after a shift, snapping at loved ones, or wondering why you’re not bouncing back from injuries as quickly as you used to, this episode will hit home.
Her advice is simple: pick one tip from the episode and try it. Whether it’s cutting back on caffeine, setting up a wind-down routine, or trying a new sleep app, even small changes can have a big impact on your overall health.
So, tune in, share this episode with fellow first responders, and remember—sleep isn’t just something to squeeze in when you can.
Don't forget to check out our Copper Warrior program, a 12-week intensive coaching course designed to help first responders take cha
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
In this episode of After the Tones Drop, Erin and Cinnamon take on a question from a hotline caller who is a newly minted 21-year-old firefighter who's asking something we don't hear often enough: “Should I even start drinking when I see what it does to everyone around me?”
We know how it goes in the first responder world—drinking is practically a rite of passage. But what if it doesn’t have to be? What if you could dodge the hangovers, the regret, and the potential slide down a very slippery slope? That’s exactly what we’re getting into today.
Erin and Cinnamon dive deep into a hot-button issue: alcohol use and its place in the culture of first responders. They're calling out the BS, like how not drinking can sometimes make you feel like an outsider or a “pussy” just because you’re smart enough to know the risks. They’ll also tackle some big questions—like, is swearing off booze just another extreme response to trauma, or is it a sign of wisdom beyond your years?
And let’s talk boundaries—real boundaries. The kind that make people think twice before giving you grief for choosing not to drink. Erin and Cinnamon are here to tell you that being proactive about your mental health isn’t just okay—it’s essential. They’re laying it all out there: the good, the bad, and the ugly about why so many first responders use alcohol to cope, and why it’s perfectly okay if you don’t want to be another statistic.
Plus, they’ll share a few laughs and stories about how they stay sober, stay sane, and still manage to be the most entertaining people in the room—without a drop of alcohol.
Whether you’re someone who’s already sworn off the sauce or just thinking about cutting back, this episode’s for you. It’s real talk, straight from the heart of the first responder community, with a mix of humor, hard truths, and no-nonsense advice.
So, grab a coffee, a mocktail, or whatever the hell you like, and tune in. Trust us—you don’t want to miss this one.
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
Today take a moment to honor the first responders who demonstrated extraordinary courage and unwavering dedication in the face of one of our nation's greatest tragedies: the events of September 11th, 2001.
Join us as we pay tribute to the heroes who answered the call on that fateful day, reflecting on their incredible commitment, bravery, and resilience. We remember those who were lost and recognize the enduring legacy they left behind—a legacy of strength, service, and the unbreakable spirit of those who continue to serve.
This episode also features a deeply meaningful prayer by Father Mychal Judge, the FDNY fire chaplain and the first reported casualty of 9/11. His words capture the spirit of service and surrender, offering comfort and guidance to all who listen.
Tune in for a heartfelt episode of remembrance, reflection, and gratitude. Today, we remember. Today, we honor.
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):
In this powerful episode, we sit down with Marian Cosgrove, a law enforcement officer whose story is nothing short of extraordinary. From a childhood filled with both joy and profound trauma to navigating the complexities of failed marriages and a challenging military career, Marian faced a critical choice: succumb to self-destruction or fight with every ounce of strength she had.
Marian opens up about her struggle with alcoholism, a crutch that became both her comfort and her curse. She shares how her journey led her to the brink of despair, ultimately finding herself at a crossroads—contemplating the unthinkable or choosing a different path through the 12-step program of Alcoholics Anonymous.
Now, Marian combines her experience with her law enforcement career to save lives, using her story to reach out to those still suffering. We delve deep into the concept of "God Winks," those subtle, divine nudges that guided her toward recovery and spiritual awakening. Marian's story is one of resilience, courage, and the profound impact of choosing to embrace a second chance.
Join us for an honest and unfiltered conversation filled with humor, hope, and inspiration as Marian reveals how dark humor, community support, and a commitment to service have become her anchors in a life transformed. She discusses the power of vulnerability, the importance of seeking help, and the unexpected friendships forged in the most unlikely places.
Key Takeaways:
Whether you’re a first responder, a loved one, or anyone touched by trauma or addiction, this episode will resonate deeply. Don’t miss it!
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From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
This one’s gonna hit close to home, so if you’re easily offended, you might want to sit this one out. Thanks to a brave listener who reached out via email sharing her personal experience as a corrections officer, we’re taking a hard look at something that’s been festering in the world for too long—ageism and gender bias. Yeah, it’s not a comfortable topic, but that’s exactly why we’re diving into it.
Let’s face it: at times, our young recruits and female first responders are getting treated like second-class citizens. They’re belittled, dismissed, and told they need to "pay their dues" while we’re out here complaining about staffing shortages. Make it make sense, right? It almost feels like the classic case of wanting your cake and eating it too—except the cake’s stale, and nobody wants to admit it.
We’re pulling back the curtain on the age-old tradition of older generations griping about the younger ones—in some ways, we too are not exempt. It’s been around forever, but that doesn’t give us a free pass to keep it going. This episode is all about breaking down barriers and challenging the possibility of an outdated mindset that’s holding us back.
So tune in for a raw, unfiltered conversation about why it may be time consider opening our minds, and start treating each other with the respect we all deserve. Because when it comes down to it, we’re stronger together and we’re all humans doing the best we can with where we are in this moment.
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
Today’s episode is a masterclass in mental toughness and leadership straight from the mouth of a firefighter-turned-Marine-turned-firefighter who’s making waves in the world of first responder wellness. Meet Chief Jason Corthell—a guy who’s not just walking the walk, but kicking down doors to get the mental health conversation started where it matters most: in the firehouse, on the battlefield, and inside the hearts and minds of those who serve.
Chief Corthell isn’t your run-of-the-mill fire chief. He’s a fourth-gen firefighter, the kind of guy who’s got firefighting in his blood, and he’s taken all that history and channeled it into something truly revolutionary—Ironclad Wellness. But we’re not just talking about a “rah-rah, let’s feel better” approach here. No, Jason’s digging deep into the nitty-gritty of post-traumatic stress and how it can morph into something stronger: post-traumatic growth.
Jason takes us through the tightrope walk that is leadership in mental health—how chief officers aren’t just there to bark orders but need to be the first in line to address the mental wellness of their crews. And we’re not talking just about the heavy hitters; we get into the weeds on the difference between macro-dosed and micro-dosed PTS, in high-stress professions. But that’s not all. We’re diving into the complexities of veteran and responder cultures, those unspoken codes that make it so damn hard to ask for help.
You’ll hear about the delicate dance between confidentiality and support, the razor’s edge of getting people the help they need without breaking the trust that keeps the whole system from collapsing. And let’s talk about policies—proactive, comprehensive policies that don’t just sit on a shelf collecting dust but actually save lives.
Chief Corthell doesn’t mince words when it comes to the role of leadership in all of this. He’s laying it out—how gaining buy-in from the top isn’t just a nice-to-have, it’s a must-have. The language we use, the cultural competence we need, and the proactive stances we take—these aren’t just buzzwords, they’re the blueprint for survival.
So, whether you’re a first responder
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
Get ready for a powerful new episode of After the Tones Drop. This week, we’re diving into the raw, unfiltered reality of what it means to be a first responder on the edge. We’re bringing you a call from the other side of the world—from a fourth-generation first responder who’s staring down the barrel of uncertainty, fear, and the haunting question: “Who am I without this job?”
This isn’t just another story from the past; this is someone in the thick of it, fighting to find a way through. You’ll hear the desperation, the courage, and the fight to stay afloat in a world that demands so much.
Join us as we explore the deeply personal struggle of identity, mental health, and the battle to keep going. This episode is a stark reminder that no one is alone, and there’s always hope—even when it feels like there’s none left.
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
Ever felt like life’s a never-ending grindhouse flick? Well, buckle up, because this week we’ve got Chris Perry, a retired law enforcement officer who took the ultimate journey from the darkness of PTSD to the liberating high of motorcycle racing. Yeah, you heard me right.
Chris talks about hitting rock bottom, where his emotions were as numb as a statue and fear was just a word in the dictionary. Imagine facing the crapstorm of law enforcement for nearly three decades and coming out the other side. It’s a story packed with more grit and guts than a Quentin Tarantino finale.
Our guy Chris knows a thing or two about setting boundaries and the art of self-forgiveness – essential tools when you’re piecing together a shattered psyche. And here’s the kicker: he’s not just talking the talk. Along with therapy, motorcycle racing became a pivotal part of his healing. Ripping through 800 hours on a racetrack he built himself. Hell, each lap was a step towards reclaiming his soul.
Now, if you think this is all about speed and thrills, think again. Chris dives deep into the concept of “chasing the high” and the empty void it leaves behind. He underscores the need for regular mental health check-ups and a solid dose of self-awareness. He’s not just riding for himself but is on a mission to shift the mental health narrative among first responders, especially the new kids on the block who are shaking off the old stigmas.
Chris’s story is raw and unfiltered. From growing up in a first responder family which marked his childhood to the emotional bombshells of his career, he paints a vivid picture of resilience. He didn’t just survive; he transformed, finding a new purpose in helping others navigate their mental health struggles.
These days, Chris is channeling his energy into advocating for mental health and working with senior citizens, bringing resources and support to those who need it most. He’s living proof that you can turn the darkest times into a beacon of hope for others.
And did I mention he’s got a book in the works? Yeah, deciding its focus is a challenge, but when it hits, it’s gonna be a game
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
Welcome to the fast lane of trauma recovery, where we're not just talking about any old therapy—we're spotlighting Accelerated Resolution Therapy (ART), and believe me, it's as revolutionary as it sounds. Picture a therapy that's the Tesla of mental health: sleek, speedy, and effective, cutting through the noise without dragging you through the mud of your past again and again. ART is changing the game, and your hosts Erin and Cinnamon are ready to break it all down for you.
Today's episode isn't just another therapy session; it's a revelation. We're ripping the lid off ART, the brainchild of some clever minds who looked at traditional EMDR and said, "Let's crank this up a notch." It’s therapy with the speed dial turned up—helping folks deal with their skeletons faster than you can down a shot of espresso.
But here’s the kicker: it’s not just about speed. It’s about efficiency. ART works through something called bilateral stimulation—sounds fancy, right? Well, it’s a game changer for anyone from first responders to your average Joe who’s tired of being bogged down by old traumas. And the best part? It does all this without you having to talk your head off about every little detail of your past. It’s like therapy for people who hate therapy.
And because Erin and Cinnamon aren’t just about talking the talk, they’ve woven this magic into their new gig, Copper Warrior. It's a 12-week intensive coaching program that’s more like boot camp for your brain, and it’s designed to not just manage trauma but kick its ass out of your life.
So, if you’re tired of the same old slow-as-molasses therapy sessions, tune in. These ladies are about to take you on a wild ride through the fast lanes of mental health recovery, proving once and for all that healing doesn’t have to be a drag. Get ready to have your mind blown, your trauma tackled, and maybe even crack a smile. Because, as always, we’re keeping it real and having a hell of a good time doing it.
From Front Line to Home Front, Novus Backs Our Bravest. In partnership with Hometown Heroes, Novus supports community champions by making homeownership more accessible and affordable. This collaboration underscores Novus's role as a catalyst for change in the mortgage industry, aiming to simplify and improve the home-buying journey for those who serve our communities. Click HERE to connect with a branch manager.
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):
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