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Many people are familiar with therapies that are sensitive to trauma, including mindfulness; however, the research and practical applications of these methods can often seem unclear, especially for those who need them most.
Gina Rollo White is passionate about bringing mindfulness into the conversation. Her extensive experience and research into how mindfulness benefits first responders and veterans led her to create a curriculum known as Tactical Brain Training®, alongside her new book, Tactical Brain Training: A Guide to Trauma and Stress Management for First Responders and the Professionals Who Support Them.
In this Q&A, Mindful editor Amber Tucker speaks with Rollo White about her personal journey in adapting mindfulness practices to help those facing high levels of stress and trauma. She emphasizes the importance of not confining oneself to a rigid definition of what mindfulness “should” look like, advocating for a customizable approach that meets the unique needs in challenging situations.
Amber Tucker: Can you share what you do through Mindful Junkie Outreach?
Gina Rollo White: Picture walking into any room today, sporting a pink mohawk, and asking participants to shut their eyes and meditate. That can be quite overwhelming for them. Now, imagine doing that 15 years ago—not just anywhere, but in a police department, a fire station, a jail, or even a veterans’ retreat—still with that pink mohawk—and requesting people to meditate. It was utterly disorienting for everyone involved. Nevertheless, I persisted (even changing my hair color in hopes of making it easier—spoiler: it didn’t help—ha).
After numerous trials and errors, along with a myriad of comical stories, I honed my strategy and established the nonprofit Mindful Junkie Outreach in 2015. The “Mindful” part is self-explanatory. The “Junkie” label came from a friend who pointed out my obsession with mindfulness—so the name stuck.
Mindful Junkie Outreach focuses on tailored programs for first responders and veterans (through therapeutic mindfulness) to help manage the stress associated with their roles. A key objective in creating Mindful Junkie was to reduce the stigma surrounding stress and trauma within these communities. The aim is to provide culturally relevant tools for recognizing responses, managing impulses, and navigating emotions—both at work and at home. I seek to empower first responders, veterans, and clinicians with accessible mindfulness strategies that promote safety, health, and emotional stability.
AT: What inspired you to teach mindfulness to veterans and first responders?
GRW: Growing up as the child of two first responders deeply connected me to this mission. Observing the impact of chronic stress on my parents gave me my first insights on the issue, both in their professional lives and at home. Our family time, which should have been relaxing, was often anything but, as my parents maintained a constant state of vigilance from their jobs into our evenings. This early experience with chaos offered me a distinct viewpoint on the hurdles faced by those committed to public service.
This early experience with chaos offered me a distinct viewpoint on the hurdles faced by those committed to public service.
It was those soft cries from behind my mother’s closed door that made me aware of her suffering. My father’s sudden violent outbursts illuminated the chaos and difficulties in emotional self-regulation. My subsequent research regarding cumulative stress in first responders and veterans underscored a significant gap between experiencing stress and managing it effectively within high-stress professions.
We prepare our responders to confront danger and resolve crises. However, there’s a stark absence: We don’t equip them to cope with the consequences of trauma. Once I recognized this gap, I began posing questions like: How can we approach this trauma-sensitively? What approaches would resonate with first responders? How does cultural understanding factor into the adoption of mindful practices?
Years later, during my pursuit of a master’s degree in Mindfulness Studies at Lesley University, I made connections between trauma, brain function, and emotional regulation. It was during this time that I uncovered the potential of mindfulness to aid first responders coping with sleep deprivation, exposure to violence, and ongoing physical injuries. This discovery drove my passion to develop a tailored program specifically for first responders and veterans.
AT: Mindfulness is typically viewed as a universal practice. Why do first responders, veterans, and other highly stressed individuals require a distinct approach to derive benefits?
GRW: Unfortunately, stress and trauma are intrinsic aspects of these professions. What stood out to me repeatedly during my training sessions was how individuals respond to stress differently. For instance, one paramedic might perceive a barking dog as an opportunity to calm it, while another views it as a threat to avoid at all costs. Individual stress triggers can vary widely, demonstrating that there is no universal solution.
Over the past decade of collaborating with first responders and veterans, I’ve observed this variability firsthand. Everyone reacts to chaos uniquely. I’ve provided assistance during critical incidents, in the quieter moments, and even after the crisis. If there’s one lesson I’ve learned, it’s that there’s no singular reaction. My greatest insight would be to encourage everyone—whether you’re a mindfulness instructor, a clinician, a beginner, or an experienced meditator—to embrace curiosity rather than striving to be an expert. Thoughtful inquiries matter more than simply saying, “Just breathe.”
Thoughtful inquiries matter more than simply saying, “Just breathe.”
Concentrating solely on the breath isn’t necessarily beneficial; in fact, it can sometimes be unsettling or even triggering. Therefore, adapting mindfulness practices to each audience is crucial. For law enforcement personnel, inhaling deeply can be challenging while wearing a bulletproof vest. That’s why I introduce Square Breathing, which emphasizes a more moderate, balanced type of breathing. Many veterans and individuals in Corrections prefer to keep their eyes open during meditation, as closing them may trigger discomfort due to their training to remain aware.
Mindfulness practices are most effective when personalized. What benefits a firefighter might not resonate with a police officer, and vice versa. There is no one specific way to practice mindfulness.
The curriculum I developed, Tactical Brain Training® (TBT), reflects this understanding. TBT merges mindfulness techniques with self-assessments to form tailored strategies based on the unique experiences and needs of each individual. Whether someone struggles with sleep problems, anxiety, or transitioning after a difficult shift, the TBT method teaches them to recognize their circumstances and introduces mindfulness strategies that resonate with them. The aim isn’t to transform individuals or confine them to an idealized “mindful” identity. It’s about providing practical resources to support their journey.
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each person’s journey—both professionally and personally.
AT: Some people might read that and think, ‘I’m not a first responder or police officer, so this doesn’t concern me.’ How would you address this perspective for those experiencing high levels of stress or trauma in their lives?
GRW: This is a common question I encounter. Stress—and unfortunately trauma—affects many individuals, regardless of what they do for a living or how old they are. For instance, my daughter once came home from school really anxious about an art project. My first reaction was, Just paint the picture and get it over with. How can that be stressful? It’s just paint on paper. But then she elaborated, explaining that the assignment felt unclear, and she’d rather do math. “In math, there’s a right or wrong answer—no uncertainty,” she noted.
As I reflected on our conversation, I remembered my own stressful high school math experiences. (Interestingly, just recalling math assignments triggered stress for me, even though I wasn’t actively working on one at the time. It’s a good reminder that even thoughts can induce stress responses.) This led me to realize that two people can go through the same situation yet react entirely differently. Art caused her stress; math caused me stress. Same circumstances, contrasting responses. (And just to clarify, I wasn’t particularly good at art either!)
This made me aware of how personal our emotional reactions are. What may stress one person might not bother another at all—and the opposite is just as true. If stress is subjective (and here’s a key insight), it follows that stress management techniques also need to be individualized. This supported my research indicating that different people and groups require unique strategies.
When adjusting mindfulness practices for those who have faced trauma or live under chronic stress, it’s essential to clearly highlight the need for personalization during the training. There is no absolute “right” or “wrong” response—it’s unique to the individual. Framing it this way encourages people to explore different methods and identify what works for them. This kind of exploration often leads to discussions like:
“If focused breathing makes you feel trapped, that’s fine! Now that you’ve recognized it, you can switch to something else, like listening activities. It’s all about variety. If closing your eyes feels wrong, keep them open. If a body scan makes you restless, that’s okay too. Just acknowledge how you feel, commend yourself for recognizing that feeling, and then try a different approach. You could also just sit with the discomfort, observe it, and name it. This can help connect your mind and body, teaching your brain to identify and endure discomfort and realize that you possess the tools to soothe your nervous system.”
If stress is subjective (and here’s a key insight), then it makes sense that the strategies to manage stress would also need to be individualized.
That was quite a bit, but you see where I’m going. The key takeaway is that we need to clarify that there isn’t just one way to practice mindfulness. Instead, we should present numerous options—plenty of options.
AT: On the topic of options, let’s delve deeper into Tactical Brain Training (TBT). What influenced the development of this program?
GRW: Many traditional mindfulness methods don’t resonate with the groups I work with, so I created TBT to adapt to their needs. The aim is to provide practical, straightforward tools applicable in high-stress environments, whether at work or home. My objective has always been to arm people with techniques for stress management, trauma processing, and emotional wellness. Helping individuals train their brains just as they train their bodies makes the stress and trauma tied to these professions more manageable. This contributes to keeping them safer, healthier, and more emotionally stable, both at work and in their personal lives.
My own journey—from personal experiences with my parents to academic exploration and numerous attempts—shaped my mindfulness training approach for veterans and first responders. Honestly, what I do rarely feels like work (except for marketing—ugh, that feels like a slog). It’s a passion that truly matters to me: supporting those who risk their lives for our communities every day.
To clarify, I didn’t create something unprecedented. Mindfulness practices have been around for ages and refined with the support of modern science. I merely tailored these established techniques into a format that connected with me. When I designed the TBT curriculum and authored Tactical Brain Training, it inevitably mirrored my upbringing: physical, blunt, and a little wild. Mindfulness wasn’t part of my natural inclination or family environment. But after years of practice, I learned to be tactically mindful. My method is grounded in what works for me: physical, candid, and unapologetically straightforward.
If it resonated with me, I hoped it might resonate with others who might be skeptical of conventional mindfulness. When you engage with the Tactical Brain Training program or read the book, you’re experiencing mindfulness in its unembellished essence. It’s mindfulness for those who never thought they’d embrace such practices. I don’t align with “Take a soothing, long breath.” Instead, I connect with “Just f’ing breathe.”
So now, if you come across my hashtag #JFB, you’ll know what it signifies: Just F’ing Breathe.
AT: Is there a surprising or lesser-known insight about trauma and mindful trauma recovery that you’d like to share with the audience?
GRW: I had been training first responders for around three years when I began to notice trends—specific mindfulness techniques affecting particular groups. I often bring chimes to my training sessions (well, when I remember them—ha!). I utilize them during Listening Interventions.
One day, while overseeing a session, I noticed that by the third chime, the number of participants appearing agitated seemed unusually high. This piqued my curiosity, so I observed if specific demographics reacted differently to the chimes. (All of this is anecdotal, not peer-reviewed—but if anyone wants to research it, feel free to reach out!)
It’s important to openly communicate that feeling triggered, stressed, or anxious is completely normal. Experiencing these feelings does not mean you are broken—it signifies your humanity.
I found that individuals from Fire Services showed more agitation in response to the chimes (not chime sounds in general, just those specific chimes and singing bowls) compared to other first responders. One day, during a training session, I ceased ringing the chimes, asked everyone to open their eyes, and exclaimed, “What the f@#k—why does everyone seem so agitated when I ring these?” They looked at me as if I were unaware.
One participant replied, “It’s obvious—when the bell rings at the fire station, it means emergency. Grab your gear and get out the door as quickly as possible!” They clarified that the sound triggered a fight-or-flight response, reminding everyone of the urgency associated with their job.
The quantity of bells serves as a signal for the severity of the emergency. In truth, the sound of ringing has been linked to urgency and often foreshadows chaos or distress. Essentially, it’s not a soothing sound at all and certainly does not help in regulating the nervous system.
This revelation was eye-opening, but what really astonished me was that the concept of Name it to tame it is genuinely effective. I discovered that when I preface a situation by saying, “This sound may be unsettling for some of you,” and clarify the reasons, it not only helps to validate the feelings but also calms the overall tension in the environment.
Triggers are found almost everywhere: the street corner where CPR happened last month, an house reminiscent of one that caught fire recently, the backfiring of a vehicle that mimics a gunshot, or a scent that brings to mind past traumatic events. The possibilities are infinite. However, just by identifying a trigger—simply saying to yourself, “This is a trigger”—can significantly aid in maintaining emotional balance.
One of the most surprising and enlightening things I’ve learned about trauma and the journey of mindful recovery is the importance of openly discussing that it’s perfectly normal to feel triggered, stressed, or anxious. These feelings don’t indicate a flaw; they signify that you are human. Once we acknowledge and accept this reality, we pave the way for creating a strategy to cope with these emotions. This process isn’t solely about “recovering” in the conventional sense; it’s about embracing discomfort and navigating through it. By simply recognizing what’s transpiring in the moment—whether it relates to trauma, annoyance, or stress—we can establish a significant mind-body connection that aids in regulating the nervous system. True growth involves recognizing your feelings, normalizing them without judgment, and then shifting towards a personalized and effective coping strategy. This method transforms the narrative from one of feeling overwhelmed to one of feeling empowered, providing a means to manage stress and trauma consciously and resiliently.