Working in forensic science can feel like running into a fire with no protective gear—day after day. Whether you’re a crime scene investigator, a medicolegal death investigator, or in the forensic lab, you see things most people couldn’t stomach. And yet, you keep showing up.
But at what cost?
Many of us have heard the glorified side of the job. The puzzle-solving. The adrenaline. The pursuit of justice. What doesn’t get as much airtime? The emotional toll. The nightmares. The burnout.
Let’s change that.
This article is here to help you build long-term resiliency in your career—through preparation, mindset shifts, and coping strategies for forensic science professionals that actually work. It’s packed with unfiltered truth, emotional honesty, and practical advice every forensic professional should hear.
Watch this episode of Forensics Unfiltered featuring Kat Pope from Forensics Found. Then, scroll down to dig deeper into the conversation—with specific strategies, takeaways, and tools that can help you stay in this field without losing yourself.
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The Unspoken Toll of the Job
Kat Pope, founder of Forensics Found, knows firsthand what happens when we don’t talk about mental health. As a former medicolegal death investigator, she climbed the ladder quickly. But behind the scenes? She was unraveling.
“I had PTSD. I didn’t know it at the time, but I was falling apart in private while keeping it together on the scene.”
Her story isn’t rare. In fact, studies show that:
- Up to 30% of first responders experience mental health issues like depression or PTSD (SAMHSA).
- Forensic professionals face a higher risk of vicarious trauma due to repeated exposure to violence and tragedy (NIJ).
Add shift work, understaffing, and a lack of organizational support? It’s a recipe for burnout.
What No One Teaches You (But Should)
You know how to collect evidence, take great photos, and document a scene.
But has anyone taught you how to:
- Handle the emotional impact of a child death case?
- Tell a parent their loved one died tragically?
- Separate your identity from your job title?
No?
You’re not alone.
These are the critical (but often missing) lessons:
1. Grief Isn’t Just for Families
You absorb grief by proximity. Just because you didn’t know the victim doesn’t mean you aren’t impacted. Learning how to process secondary grief is vital.
2. Perfectionism Can Destroy You
In forensics, the pressure to be right all the time is real. But that constant pressure? It creates a cycle of anxiety and paralysis.
3. Your Worth Isn’t Tied to Your Toughness
Tears are not weakness. Saying “I’m not okay” doesn’t make you less competent—it makes you human.
Coping Strategies for Forensic Science Professionals
Kat didn’t just survive—she built a framework to help others thrive. Let’s walk through her best advice for developing coping strategies for forensic science careers that go the distance.
1. Make Mental Health Part of Your Routine
You clean your gear. You gather your camera equipment. What if you prepped your mind the same way?
Daily practices that help:
- Start with 10 minutes of quiet: meditation, journaling, or just deep breathing.
- Use grounding techniques when you feel overwhelmed (like 5-4-3-2-1 sensory resets).
- End your shift with a ritual: a walk, a hot shower, a decompression playlist.
2. Build Your Resilience Toolkit
Kat calls this your “professional survival pack.” Every investigator needs one.
Include:
- A go-to therapist or counselor who understands trauma
- A hobby that has nothing to do with death or crime (gardening, anyone?)
- A trusted friend or coworker to vent to
- Podcasts, books, or newsletters that remind you: you’re not alone
3. Redefine “Balance”
Spoiler alert: work-life balance is a myth. Especially in a career where calls come at 3 a.m. and scenes don’t follow a 9-5.
Instead, think work-life rhythm. Some weeks are intense. Some days you need total rest. Learn to listen to your internal cues and honor them.
4. Understand the Benefits of Quitting Alcohol
This one might sting, but it’s important.
In high-stress fields, alcohol can become a quick escape. But the benefits when forensic professionals quit drinking alcohol are huge:
- Better sleep and cognitive clarity
- Lower anxiety and emotional regulation
- Less risk of dependency or spiraling after a bad case
- Improved relationships and patience with others
Kat shares that cutting out alcohol was a major turning point in her own healing. If you’re thinking about it, even a 30-day break can be transformational.
👉 Need help figuring out where to start? We teamed up with Kat Pope of Forensics Found to create the free “Life Kit for Last Responders”—your no-fluff guide to reclaiming your energy, focus, and emotional well-being. Download this free resource and give yourself the reset you deserve.
What New Forensic Professionals Need to Hear
If you’re just starting your career, here’s the truth:
You won’t always feel ready. You will see things that change you. And you might not recognize the signs of burnout until you’re deep in it.
So, instead of learning the hard way, try this instead:
Ask Better Questions During Training
Instead of asking only about evidence collection, ask:
- “How do you process hard scenes emotionally?”
- “What do you wish you knew your first year on the job?”
- “How do you decompress after work?”
Get Support Early
Seek mentors and peer support groups. Sign up for webinars or summits. Build your professional safety net now—before you really need it.
Start with Kat Pope’s session at the Forensic Supervisor Success Summit where she dives into how to have mental health conversations with your staff.
The Culture Is Changing (But We Need to Keep Pushing)
The next generation of forensic professionals is more emotionally aware than ever. They want transparency, preparation, and support.
We have to meet them there.
“We need to prepare our people to stay in the field without losing themselves to it.”
Changing the culture of forensics isn’t just about retention—it’s about protection. For them. For you. For everyone.
Unlimited Access to Leadership Training for Forensic Supervisors
If you want to learn from Kat Pope and other forensic leadership experts, get access to the 2023 Forensic Supervisor Success Summit Replay.
With the All-Access Pass, you’ll gain immediate access to Kat’s presentation, “Having Mental Health Conversations with Your Staff,” along with 27 other expert-led sessions covering forensic supervision, leadership strategies, and unit efficiency. Don’t miss out—secure your access today!
👉 Purchase the full replay here
Don’t miss this opportunity to enhance your leadership skills, improve forensic unit operations, and gain insights from top forensic professionals!
Keep Learning: More Insights from Forensic Leadership Experts
If you’re eager to continue exploring forensic leadership, check out these podcast episodes featuring summit speakers:
- Knowing When It’s Time to Walk Away with Alice White from Evolve Forensics
- A CSI’s Story: When Crime Scene Investigations Turn Dangerous with Letty Ramirez
- The Importance of Quality Documentation from a Forensic Consultant Perspective with John Black from Black & White Forensics
