After The Tones Drop

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Warning: This Episode discusses suicide, so please listen with caution. We were supposed to be on a podcast release break, but this one couldn’t wait. Sometimes, life throws you those days where grief and loss show up uninvited, and the weight of it all just feels too big to hold alone. So, we hit record. Raw, unfiltered, and straight from the heart, this episode is all about what we’ve been feeling—and what you might be feeling too.

We dive into the Anniversary Effect—how our bodies seem to remember the hard stuff, even when we’re not consciously thinking about it. Whether it’s a headache that won’t quit, unexplained emotions, or just feeling off, your body has a way of keeping the score, even if your mind is on autopilot.

We talk about grief, trauma, and the weird ways they stick with us, like an unwanted houseguest who doesn’t get the hint to leave. We reflect on the frustration of losing someone to suicide, the heartbreak of wondering “what if,” and the hope that comes from choosing to stay one more day.

This episode isn’t polished or rehearsed—it’s just us, being real, because some conversations are too important to save for later. If you’re carrying something heavy or know someone who is, give this one a listen. You’re not alone in this.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

Erin and Cinnamon are taking a beat to catch their breath after a wild ride through 2024. Five weeks of non-stop travel, trainings, and conferences? Yeah, they’re officially ready to park their suitcases, hang out with their families, and enjoy the holidays without living out of a suitcase.

But don’t panic—they’re not disappearing completely! While there won’t be new episodes until the first Wednesday of 2025, they’ll still be working behind the scenes, recording fresh content, and connecting with clients. Pumpkin pie might also make a guest appearance because, well, multitasking.

This episode is a big love letter to you—our amazing listeners. Erin and Cinnamon reflect on all the incredible people they’ve met this year, the ripple effects of their work, and the trust you’ve placed in them to share your stories. They even get real about the tough stuff, like the ongoing fight against suicide in the first responder world. Spoiler alert: the work everyone is doing is making a difference, even if it doesn’t always feel like it.

Oh, and did you know this podcast has gone global? Erin and Cinnamon share how After the Tones Drop has grown beyond the U.S., with listeners tuning in from Canada, Australia, Singapore, and the UK. And for 2025, they’ve got some exciting guests lined up from all over the world. The year ahead is already shaping up to be incredible!

As they sign off for the holidays, Erin and Cinnamon remind us to slow down, appreciate the small moments, and remember that gratitude and connection matter now more than ever. If you’re looking for a last-minute holiday gift, maybe grab an After the Tones Drop hoodie or sticker—because who doesn’t love a little podcast swag?

Thank you for being here, for laughing and crying with us, and for making this journey so special. Have the happiest of holidays, and we’ll see you in 2025 with more stories, more laughs, and a whole lot of heart. Love you all! 🎄🎉

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

In this episode of After the Tones Drop, we talk to Ryan Mink—former Army infantryman, law enforcement officer, and now a financial planner who actually gets it. This guy has seen it all, from the chaos of the battlefield to the mayhem of the streets, and now he’s using that hard-earned wisdom to help first responders stop screwing up their finances. Ryan’s no stranger to stress, and he’s using his unique background to show Ohio’s public servants how to plan for the future without losing their minds.

We get into Ryan’s wild ride from first responder to financial planner, how he applies the same tactical thinking to your bank account, and why you should stop thinking of financial planning as just a bunch of numbers. It’s not just about dollars and cents—it’s about your whole well-being. That means mental, physical, and yeah, financial.

Ryan also gets real about the stupid mistakes most first responders are making with their money. Like not having a will (yeah, it’s that common, don’t be an idiot) and blowing cash on insurance they don’t need. He’ll break down why understanding your pension is crucial, how to dodge the tax bullet, and how to build a plan that’ll take the stress out of life after the job.

But here’s the kicker: it’s not just about the financial stuff. Ryan’s got a ton of insight on the personal side too. He’s helping people avoid burnout, navigate career transitions, and figure out what they’re gonna do when they walk away from the badge.

If you’re a first responder—or you know one—who’s just tired of wondering where your money’s going or how you’ll retire without living off canned beans, this episode is for you. Ryan’s advice is straight-up, no fluff, and from someone who actually knows the pressure of the job.

Key Takeaways:

• Transitioning from high-stress jobs to something more strategic requires a solid game plan. You can’t just wing it.
• Ryan’s subscription-based financial planning model means you can finally get your finances in order without draining your wallet.
• Stop ignoring your will, pension, and insurance. Get those right, or you’re just asking for trouble.
• Don’t just retire from something—retire to something. You need a life plan, not just a retirement plan.
• Check out Ryan’s website at 3creekscapital.com for guides, case studies, and all the resources you didn’t even know you needed.

Subscribe, share, and check out the Copper Warrior program for more ways to take control of your mental health. Get it together before you break down.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

Erin unpacks something that may seem straightforward but packs a huge punch: asking better questions. Whether you’re a first responder, a partner, or just trying to keep the peace over family dinner, the way we ask questions can make or break our connections. Erin walks us through the art of asking questions that aren’t just surface-level but actually open doors to understanding, respect, and real connection.

This episode is all about taking a step back, checking your intent, and learning how to ask questions that bring calm and clarity rather than creating misunderstandings. She reviews seven tips to help you get it right, from setting clear intentions to avoiding assumptions. Want someone to really open up? Try asking in a way that doesn’t lead them to the answer. Erin gives real-life examples (her husband, bless his patience!) to show how effective questions can cut through the noise, especially when emotions are running high.

And don’t worry, this isn’t just about being “nice”—it’s about fostering better conversations at work, at home, and online (yep, even through all the noise on social media). So, as we roll into the holidays and reunite with all the characters in our lives, let’s practice asking questions that don’t just make us feel heard but also help us hear others.

Erin and Cinnamon also announce a break from Thanksgiving to the New Year. They’ll be back in 2025 with fresh content, but until then, go out there and give these tips a try. Stay curious, stay connected, and, as always, be kind to each other.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

In this episode of After the Tones Drop, we share the powerful story of Chris, a deputy chief with over 30 years in the fire service, and his wife Tara, an educator with a 25-year career. Their journey has been marked by the challenges of a demanding career, mental health struggles, and the strength needed to maintain their marriage and family. Chris’s mental health struggles peaked in 2021 when he found himself on the brink of suicide. An unexpected comment from Tara and an intervention by their son and a park ranger saved his life, leading Chris to begin a journey of recovery and a mission to help other first responders avoid the same darkness. Tara shares her perspective as the supportive spouse, recognizing the signs of distress and standing by Chris through every step of his recovery.

The couple discusses how the support Chris received at the Center of Excellence became a turning point, highlighting the power of connection and understanding. They emphasize that healing is an ongoing process, not a quick fix, and share the continuous efforts needed to maintain wellness after treatment. Chris and Tara offer practical advice for first responders and their families, stressing the importance of early conversations and strong support systems.

Their story is a testament to resilience, love, and the importance of community. Whether you're a first responder, a spouse, or connected to the emergency services community, this episode offers hope and insight. Check out the Copper Warrior program for support at copperwarrior.com and explore recommended reads like Fully Involved by Mynda Ohs and First Responder Families by Tanya Glenn for more guidance. Be sure to listen, subscribe, and share this inspiring story.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

In this episode, Cinnamon takes us through a concept that’s as frustrating as it is relatable: foreboding joy. Ever had a moment of real happiness, only to be hit with a gut-punch of worry about when it’s all going to come crashing down? Yeah, that’s what we’re talking about. Dr. Brené Brown coined the term, and Cinnamon’s here to break it down for all the first responders out there who know the dance all too well. For first responders, foreboding joy is almost second nature. You finally get a quiet shift, a thank-you from someone you helped, or even a solid moment with your family—and bam! You’re already bracing for the next big hit. Cinnamon doesn’t sugarcoat it: this constant “waiting to get hit across the head by that proverbial 2x4” isn’t just annoying; it’s exhausting. But here’s the twist—she’s got some ways to help you actually enjoy those moments instead of worrying about when they’ll end.

Cinnamon starts with the survival mode trap, something first responders know all too well. They’re trained to anticipate worst-case scenarios, which is essential for the job, but she challenges us to leave that mentality at the door when we get home. The first step in combatting foreboding joy is self-awareness—catching yourself in the act. If you’re mid-celebration and already thinking about what could go wrong, stop and acknowledge it. Becoming the observer, not the participant, helps break that spiral before it robs the moment. From there, she moves into the power of gratitude practice. According to Cinnamon (and Brené Brown), gratitude is the antidote to foreboding joy. But gratitude doesn’t come naturally when you’re constantly trained to look for threats; it’s a skill, and it takes work. Instead of letting worry ruin your joy, actively focus on what you’re grateful for in that moment. The goal? Enjoy the good moments without shrinking away from the risk of vulnerability.

If you’re a first responder (or just someone who finds it tough to let yourself enjoy the good stuff), this episode is your wake-up call. Life’s short, the job’s tough, and moments of happiness are fleeting. So, when those moments come, go ahead—embrace them. Leave survival mode at the door and let joy be joy, even if it’s just for a minute. Because, let’s face it, life’s too damn short to spend it bracing for the worst. For more resources, head to afterthetonesdrop.com and follow us on social media to stay updated on episodes that tackle the tough stuff.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

Welcome back to another episode of After the Tones Drop! Today, we’re revisiting and re-releasing our second ever episode because, unfortunately, even after two years, the myths surrounding therapy are still holding on strong. Erin and Cinnamon dive deep into these misconceptions, especially within the first responder community. If you still think therapy is all about lying on a couch while a therapist silently nods, it’s time to bust that myth wide open. In this episode, we’re getting real about what therapy actually looks like—and more importantly, what it isn’t. Therapy isn’t just for people in crisis; it’s for anyone looking to maintain their mental health, process daily stressors, or have a safe space to talk things out. Think of it as similar to having a primary care doctor—it’s about prevention and maintenance, not just handling emergencies.

Erin and Cinnamon break down the role of therapists and clear up misconceptions about what therapists actually do. Forget what you’ve seen on TV—therapists aren’t sitting there with a notebook, silently judging or diagnosing everyone. They’re there to support you, guide you, and help you find real solutions without judgment. And just like any other relationship, finding the right therapist might take some time. Erin and Cinnamon encourage listeners to “shop around” until they find a good fit, reminding us that therapy isn’t a one-size-fits-all solution. It’s more like dating—you might have to meet a few therapists before finding the one that clicks.

A major myth they tackle is the idea that seeking therapy is a sign of weakness. They flip this narrative, emphasizing that reaching out for support takes real strength. Vulnerability isn’t easy, and it takes courage to say, “I don’t have all the answers.” Therapy isn’t about being weak; it’s about empowering yourself. Erin and Cinnamon also reassure listeners that therapy is entirely confidential. Worried someone might find out you’re seeing a therapist? They won’t—unless you decide to share it. The only way others will know is if you choose to tell them.

They also address the misconception that therapy is a never-ending commitment. Therapy isn’t about dragging issues out indefinitely; it’s about working through what you need, when you need it. Whether that means a few sessions or a regular maintenance plan, the duration is up to you. And for those who think they’re beyond help, Erin and Cinnamon offer a reality check. No matter how stuck you might feel, there’s always potential for growth and change. Therapy is never about being “too far gone”—it’s about finding a way forward, no matter where you start.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

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 goals, and the absolute mayhem that comes with the job.

But here’s the twist: Monica’s “pyramid of priorities” isn’t what you might think. It starts with sleep (yeah, you read that right), then self-care, THEN nutrition, and finally, fitness. Why? Because if you’re running on fumes and think deadlifts are going to save you, you’re in for a rude awakening. Monica’s been there, done that, and she’s here to tell you—if you don’t have the foundation, you’re just digging yourself into a deeper hole.

Her book, Thriving Inside the Thin Blue Line, gets real about the struggles women face in law enforcement—everything from emotional abuse to the constant battle to prove yourself. Pound for pound, women in this field have to be stronger, faster, and just plain tougher, and Monica’s all about leveling that playing field. She’s got a no-BS approach that says: you might not be able to change your environment, but you can take charge of your response, your health, and your future.

And for those who think it’s all about hitting the gym, think again. Monica’s here to break it down—sleep and self-care come first because, without them, no amount of bench presses or protein shakes will cut it. She’s all about making fitness work for your life, not the other way around. Plus, she’s got a free shift work nutrition guide and tips that actually fit into a first responder’s hectic schedule.

Want to learn more? Find Monica on TikTok, Instagram, and all the socials @FiveOFierceAndFit. Or grab her book on Amazon—Thriving Inside the Thin Blue Line. It’s time to take control of your health and thrive, on and off the job.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

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 your way, but you do control your narrative.

Tune in to learn how to ride life's waves, own your mindset, and turn your obstacles into opportunities. Oh, and spoiler alert: Erin might challenge you to dance it out, even if you're not a dancer. Get ready for a mix of real talk, a little science, and a lot of "you’ve got this."

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

ATTD Music Credits (Music from #Uppbeat): 

•  Our theme music is Intentions by Abby Noise, licensed through Upbeat
•  https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE

Send us Fan Mail

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 organization, Traumatic Strength.

DISCLAIMER:
After the Tones Drop is shared for educational, informational, and entertainment purposes. It does not provide therapy, medical advice, diagnoses, or treatment, and listening does not create a therapist-client relationship. The views expressed are those of the individual speaking. If you need support, please reach out to a qualified professional or emergency services in a crisis. You can also visit our shows resources page for an abundance of helpful information. 

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