Attending a crime scene isn’t just another day at work. Even for those who’ve been on the job for years, each scene brings its own challenges, details, and emotions. Facing the reality of a crime, especially up close, takes a mental and emotional toll—even on the most seasoned forensic professionals.
I have to admit that I’m pretty well versed in compartmentalizing my job from the rest of my life. But after 11 years in the field, I left a scene that will forever be a core memory…and no, it wasn’t some horrific homicide as one might think. I got into the cruiser, did my best to keep it together in front of my fellow co-worker, and eventually went straight into my lab and sobbed alone.
So why this scene in particular? After breaking it down and doing some self reflection, this scene was unexpected. Often times we roll up to a scene expecting the worst. This wasn’t the case. In its own way, it was morbidly beautiful, yet sad.
Was this the first scene to really get into my emotions…yes. Will it be the last? No. What I’m most proud of is the work I did to process those emotions. Old me would have shoved it deep down. For once I actually let me myself feel what I needed to feel, talked about it with my therapist, and didn’t label myself as “weak”.
Here are some tips to help you decompress, process, and manage those emotions after handling a crime scene. Remember, you’re not alone, and taking care of yourself is just as important as the work you do. 💙
1. Give Yourself Permission to Feel
You’re not a robot (and thank goodness for that!). Allow yourself to feel whatever comes up—whether it’s sadness, anger, confusion, or frustration. Sometimes, we feel like we have to “push through” or “stay strong” all the time, but bottling up emotions only makes things harder down the line. Processing what happened doesn’t mean you’re weak; it means you’re human.
Proper Seal tip: Find a private space where you can just be. Cry if you need to, scream into a pillow, journal, or take a long, mindful walk to help sort through everything in your mind.
2. Talk It Out with Someone You Trust
After seeing something that stays with you, you need an outlet, and talking to someone who gets it can make a huge difference. Sometimes, that’s a coworker who’s been there and can understand, or it might be a friend, therapist, or even your partner. It’s not about finding solutions but about voicing how you feel in a safe, supportive space.
Proper Seal tip: If you’re not comfortable talking about it yet, consider writing a letter to yourself. Express everything you’d like to say, and then either keep it or tear it up as a release. Just getting it out on paper can feel therapeutic.
3. Practice Self-Care and Be Gentle with Yourself
This may be the last thing on your mind, but your body and mind need some TLC after a traumatic scene. Stress takes a toll, and taking a few minutes to care for yourself can help you decompress. Run a hot bath, drink your favorite tea, meditate, listen to your favorite music, or go for a short run—whatever makes you feel like you. Small acts of self-care after difficult scenes are essential in keeping you grounded.
Proper Seal tip: Don’t overdo it with caffeine or alcohol after a rough day. Despite your girl loving herself a glass of wine, it can heighten anxiety and keep you from feeling the rest you really need. Instead, nourish yourself with something that recharges you without depleting you.
4. Create a “Release Ritual” for Closure
Some days, closing the door on a scene is easier said than done. A simple “release ritual” can be a symbolic way to help you let go of the heavy energy you may be carrying. It could be as simple as writing down what’s bothering you and then crumpling the paper up, lighting a candle and setting an intention, or taking a hot shower as a way to “wash off” the experience.
Proper Seal tip: Rituals don’t have to be elaborate; it’s about creating a moment of closure. Tell yourself that once you’re done, you’re leaving those emotions and energies behind to focus on the rest of your life.
5. Seek Professional Support When You Need It
Sometimes, the weight of a crime scene is too much to handle alone—and that’s completely okay. Therapy, especially with someone trained in trauma and crisis support, can help you process complex emotions in a healthy, manageable way. Whether it’s a recurring appointment or just a few sessions to help you work through a particular experience, reaching out for support is one of the strongest things you can do for yourself.
Proper Seal tip: Check if your workplace has mental health resources or see if your insurance covers counseling. Making that first call can feel hard, but having support in place can make a world of difference.
Remember: You do essential, intense work every day, and taking care of yourself afterward is part of the job. Emotions don’t always get processed overnight, and that’s okay.
Give yourself time, grace, and all the support you need. You’ve got this, and you’ve got a whole team (both real and virtual!) that believes in you. 💙
Looking for more great forensic career advice, check out related posts under the Career tab!
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