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Episode 10: Beyond the Badge with Nick Ricciotti (Part 2)
- 7 days ago
- 15 min read
Beyond the Badge Means Building a Life Bigger Than Your Career
Welcome to Episode 10 of The Truth About Healing Podcast.
For many first responders, the badge becomes more than a career.
It becomes an identity.
But what happens when the job ends, stress builds, or life begins to revolve entirely around work?
In Part Two of Dana's conversation with therapist, former law enforcement officer, and Vice President of Reps for Responders, Nick Ricciotti, they explore what it truly means to live Beyond the Badge.
This conversation goes far beyond law enforcement.
Dana and Nick discuss purpose, fitness, nervous system regulation, emotional resilience, leadership, and why every helper needs a life outside of helping others.
Whether you're a first responder, therapist, healthcare worker, or someone who has ever lost yourself in your career, this episode is a reminder that healing isn't just about surviving your work.
It's about building a meaningful life outside of it.
Episode Highlights
In This Episode
The mission behind Reps for Responders
Why suicide prevention requires more than awareness
How fitness supports nervous system regulation
Why connection is one of the strongest protective factors for mental health
The hidden dangers of making your career your identity
The importance of purpose outside of work
Leadership lessons that apply far beyond first responders
Practical ways to reduce burnout before it becomes a crisis
Why movement is one of the most effective coping strategies
How trauma-informed support helps first responders thrive instead of simply survive
Memorable Quote
"You are so much more than your job." - Nick Ricciotti
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Further Learning & Resources
Discover journals, workbooks, consultation resources, and recommended tools designed to support both personal healing and professional growth.
EMDR Therapy Progress Journal
The EMDR Therapy Progress Journal helps clients track healing progress, identify
patterns, document insights, and stay connected to their therapeutic journey between sessions.
Perfect for:
EMDR clients
Trauma recovery work
Reflection between sessions
Tracking healing milestones
EMDR Coach Treatment Planning Workbook
Designed specifically for EMDR therapists, this workbook helps simplify case
conceptualization, target sequencing, and treatment planning.
Ideal for:
EMDR-trained clinicians
EMDR consultation groups
Organizing complex cases
Strengthening treatment planning skills
Meet Our Guest: Nicholas Ricciotti
Licensed Associate Counselor | Former Law Enforcement Officer | Vice President, Reps for Responders
Nick Ricciotti is a licensed associate counselor and former law enforcement officer whose own recovery journey inspired him to help other first responders navigate addiction, trauma, and mental health challenges.
Today, he serves as Vice President of Reps for Responders, a nonprofit organization dedicated to improving the mental, physical, and emotional well-being of first responders and veterans.
Drawing from both lived experience and clinical training, Nick helps clients understand the connection between trauma, nervous system regulation, recovery, and resilience. His work is grounded in the belief that healing becomes possible when people feel safe enough to ask for help.
Connect With Nick
Meet Our Host Dana Carretta-Stein, LMHC
Dana Carretta-Stein is an LMHC, EMDRIA Approved Consultant, founder of The EMDR Coach, and founder of Peaceful Living Mental Health Counseling (PLMHC).
Her work focuses on trauma-informed therapy, nervous system healing, EMDR therapy, attachment patterns, and helping people understand the deeper roots behind emotional and behavioral patterns.
Dana blends neuroscience, trauma-informed education, and direct honesty in a way that helps listeners feel both validated and challenged to think differently about healing.
Her core belief: Symptoms make sense when you understand the nervous system underneath them.
Trauma-Informed Therapy Through PLMHC
Peaceful Living Mental Health Counseling provides trauma-informed therapy for children, teens, and adults.
Services include support for:
Overthinking
Burnout
Trauma
Emotional overwhelm
Nervous system dysregulation
PLMHC offers in-person therapy in Scarsdale and virtual therapy throughout New York, New Jersey, Connecticut, and Florida.
If you’ve been searching for trauma-informed therapy in Westchester or EMDR therapy in Scarsdale, support is available.
Full Episode Transcript
Beyond the Badge with Nick Ricciotti (Part 2)
Dana: Welcome, everyone, to another episode of The Truth About Healing. I'm Dana Carretta-Stein, and I'm here at Kaya Vision Studio with the one and only Claudio.
Today we're diving into Part Two of my conversation with Nick Ricciotti.
Nick, in our last episode we talked all about your personal journey and what brought you to where you are today.
Now I'd love for you to tell everyone more about everything you've built with Frank and Reps for Responders.
Nick: Absolutely.
Reps for Responders is a nonprofit organization. Our mission is:
"To improve the physical and emotional survivability skills of first responders and veterans so they can make good decisions on the job, but more importantly, off the job, with the ultimate goal of reducing the suicide rate in the first responder and veteran community."
Everything we do is built around suicide prevention.
That's our number one mission.
Dana: That's huge.
One of the biggest concerns I've heard from every police department I've worked with is the suicide rate among officers.
People are becoming more aware of it, which is wonderful, but then the next question becomes:
"What are we actually doing about it?"
Nick: Exactly.
Mental health in the first responder community has become a much bigger conversation, especially on social media.
There are thousands of nonprofits across the country doing work in this space.
The question I always ask is:
"What are you actually doing?"
"What does suicide prevention really look like?"
What I love about Reps for Responders is that we're very intentional about creating impact.
We're all about fitness.
We're all about connection.
We're all about education.
We teach first responders about PTSD, depression, anxiety, substance use, addiction, and the realities they're likely to face throughout their careers.
Our goal is to help people move away from the unhealthy patterns that have become normalized in the profession.
Dana: What are some of those unhealthy patterns you see?
Nick: Honestly...
A lot of it comes down to the culture.
Departments can sometimes feel like high school.
Everybody knows everyone else's business.
One of the biggest reasons I never went to treatment earlier was because I didn't want everyone knowing that Nick had a drinking problem.
Even though...
Everyone already knew.
In my mind, if I went away for treatment, everyone would know.
But the truth was they could already see what I was doing.
Dana: Right.
It's almost like you believed it would suddenly become public, even though people had already noticed.
Nick: Exactly.
Unfortunately, gossip becomes part of the culture.
That's something we're trying to change.
We want to pull people away from that environment and toward something healthier.
That's why we host community events.
One of my favorite events is called Fit for Duty.
It's completely free for first responders.
We bring everyone together for a workout, brunch, education, vendors, and time to simply connect.
Dana: Walk me through what that actually looks like.
I'm a visual person.
Tell me about the day.
Nick: We host it at The Sailhouse Restaurant in Tarrytown, New York.
It's a beautiful location right on the Hudson River.
We partner with Mike Counahan and Mike Trotter, who are both First Phorm athletes.
Mike Counahan is also an active NYPD officer, so he understands exactly why this mission matters.
We start with an academy-style workout.
It's a fundraising event, so every dollar raised goes back into Reps for Responders.
Dana: What's an academy-style workout?
Nick: Lots of calisthenics.
Push-ups.
Jumping jacks.
Mountain climbers.
Planks.
Running.
It's definitely challenging, but it's designed so almost anyone can participate.
This isn't about competition.
It's about showing up together.
After the workout, everyone enjoys brunch.
We have vendors, music, a DJ, cold plunges, and opportunities for people to connect.
It's really a family-friendly event.
Dana: I love that because it sounds incredibly supportive of the nervous system.
You're combining movement, social connection, fitness, recovery, and even cold plunges.
Everything you're describing supports regulation.
Nick: Exactly.
It's honestly my favorite event of the year.
That's where our focus is.
Fitness.
Education.
Connection.
Those are the things that truly create long-term impact.
We'll sponsor gym memberships for first responders who need help getting started.
We also provide nutrition support.
And this year we've launched two new initiatives.
One of them is donating complete dumbbell racks to departments.
Each dumbbell has the Reps for Responders logo on it.
We're always asking ourselves:
"How can we create the biggest possible impact?"
Helping one individual is wonderful.
Helping an entire department creates lasting change.
Dana: I love that.
Instead of only helping one person, you're changing the environment where hundreds of people work every day.
Nick: Exactly.
Those dumbbells will probably stay in that department for years.
Every officer who uses them is being reminded that taking care of themselves matters.
The second initiative is education.
We're teaching departments about the challenges first responders are likely to face throughout their careers so they can recognize problems before they become crises.
We want people to have long, healthy careers.
Not just survive the job.
We want them to enjoy life outside of work, too.
Dana: That's something I talk about all the time.
You can't rely on your job to meet every emotional need you have.
No matter what profession you're in, there has to be some personal accountability.
You have to take care of yourself, too.
Nick: Exactly.
Regardless of your profession, no one else can do that part for you.
Our goal is simply to help people build those skills before unhealthy coping strategies become the default.
Dana: Tell me a little more about the education piece. What does that actually look like when you go into departments?
Nick: We go directly into departments, and the three of us each teach different sections.
Frank starts by introducing Reps for Responders, our mission, and the ways we can support departments. We also have members of our team who provide peer support.
Then I'll teach the mental health and substance use portion.
We talk about the most common mental health challenges first responders experience, the statistics behind them, warning signs, and prevention strategies.
After that, Jay leads the fitness and nutrition block.
It's really about giving people practical tools they can use before they're in crisis.
Dana: What are some of those statistics that really stand out to people?
Nick: One of the biggest is trauma exposure.
The average person experiences somewhere around one to three major traumatic events in their lifetime.
The average police officer experiences hundreds.
Dana: Wow.
For anyone listening who's never worked as a first responder, think about the worst day you've ever experienced.
Now imagine being exposed to something like that over and over again throughout your career.
That's a completely different level of stress on the nervous system.
Nick: Exactly.
When your nervous system is exposed to that amount of trauma, the rates of depression, anxiety, and substance use naturally increase.
Simply entering this profession raises your risk.
That's why education is so important.
We want people to understand what they may experience before those symptoms become overwhelming.
One of the phrases we use all the time is:
"Refuse to be a statistic."
We want people to know there are ways to care for themselves before they become part of those numbers.
Dana: I love that message because everything you're describing points back to the nervous system.
When someone experiences repeated trauma, they need more support than the average person.
They need opportunities to decompress.
Without that recovery time, the nervous system stays activated.
That's when we begin seeing anxiety, depression, burnout, and unhealthy coping strategies.
What you've created through Reps for Responders fills a gap that many departments simply weren't addressing.
Nick: That was exactly the goal.
When Frank started Reps for Responders, he asked himself,
"What didn't I have when I needed it?"
Then we started building programs to fill those gaps.
It all comes back to accountability and understanding that, at some point in your career, you're probably going to experience these challenges.
The question becomes:
"How do you avoid falling into unhealthy coping patterns?"
How do you avoid reaching for alcohol because you want to forget what you saw that day?
How do you avoid relying on substances just to calm your nervous system?
The good news is...
You don't have to.
There are people who can help teach healthier ways to cope.
And they'll walk alongside you while you learn those skills.
Dana: That's such an important point.
We don't learn new coping skills in isolation.
From a neuroscience perspective, our brains learn best when we're in what we call an optimal state of arousal.
If someone's nervous system is overwhelmed and flooded with stress hormones, the brain literally has a harder time integrating new information.
That's where co-regulation becomes so powerful.
When we're around safe, supportive people, our nervous system begins settling.
Then we're actually able to learn, remember, and apply healthier coping skills.
Nick: Exactly.
Awareness alone isn't always enough.
Someone might know what they should do, but they don't always know when or how to use those skills.
That's where connection becomes so valuable.
When you've built relationships with people who understand what you're going through, it's much easier to put those tools into practice.
It makes everything feel more manageable.
Dana: It reminds me so much of EMDR consultation.
Therapists attend the training and learn the concepts.
But then they spend hours in consultation because that's where they get feedback, ask questions, and build confidence.
Healing works the same way.
We need people who can support us while we're learning.
Nick: Absolutely.
I've said it before, and I'll keep saying it.
Social connection is one of the most valuable things we have.
Sometimes people think connection only means sitting face-to-face with someone.
But technology has expanded what connection can look like.
I'm also part of a platform called Team Machine, founded by Green Beret Nick Lavery.
It's an online community where people have direct access to experts in leadership, mental health, fitness, nutrition, finances, marriage, and resilience.
If someone genuinely wants to grow, they don't have to do it alone anymore.
The resources are there.
Sometimes all it takes is deciding to reach out.
Dana: I love that because it really removes the excuse that people don't have access to support anymore.
Once you become aware that these resources exist, you have options.
Connection doesn't always have to happen in person.
It can happen through online communities, education, mentorship, and people who genuinely want to help you grow.
Nick: Exactly.
The goal is to make support as accessible as possible.
Whether someone reaches out in person or online, they're still taking that first step.
And that's what matters.
Dana: Fitness is obviously a huge part of your work, and it's something I'm passionate about, too.
For me, exercise has never been about appearance.
I always tell people I feel like a sponge.
Throughout the day, I absorb so much from clients, life, and everything happening around me.
Working out is how I wring the sponge out.
It's how I release all of that energy.
How do you explain the importance of movement to someone who's really resistant to exercise?
Nick: I usually start by keeping it simple.
Movement is one of the healthiest stress relievers we have.
It gives you an opportunity to intentionally put your body through stress while creating a positive outcome.
One statistic I share often is this:
Just 30 minutes of intentional physical activity can reduce symptoms of depression by about 25 percent.
That's significant.
If I have something that can improve mental health without immediately reaching for medication, I'm going to recommend people try it.
There's absolutely nothing wrong with medication when it's needed.
But movement is one of the most powerful tools we have.
And the best part is...
Once people actually try it, they usually come back and say,
"You're right. I actually feel better."
Dana: I love that.
One of my clients once said something I've never forgotten:
"Movement is magic."
That phrase has stayed with me because it's so true.
We're designed to move.
When we become stagnant, our nervous system often becomes stuck, too.
Changing our physical state changes our emotional state.
I'm very intentional about movement during my workday.
If I have a break between clients, I'll go outside, walk around the park, get some sunlight, breathe fresh air, and simply move my body.
Even those small moments make a huge difference.
Nick: Absolutely.
Movement also helps regulate my nervous system.
As therapists, we spend our days listening to other people's pain.
Vicarious trauma is real.
After a full day of sessions, movement helps me decompress before I go home.
It's become one of my healthiest coping skills.
Dana: That's one of the reasons I love EMDR.
Research shows therapists who practice EMDR have lower rates of secondary traumatic stress because we're processing experiences differently.
Even so, we still have to take care of ourselves.
We're human, too.
Nick: Exactly.
There are plenty of days when I leave work and head straight into my second job, being dad to two young boys.
Sometimes, after everyone goes to bed, I'll get on the treadmill.
Other days I'll throw on music and dance around my home gym.
It doesn't have to look perfect.
The point is simply to move.
Dana: I love that because people often think exercise has to be this perfectly structured workout.
It doesn't.
It can simply be movement.
Dancing.
Walking.
Stretching.
Anything that helps your nervous system shift.
Nick: Exactly.
A lot of my first responder clients use exercise as a transition between work and home.
Before they walk through the front door, they'll stop at the gym or go for a run.
That gives them a chance to decompress so they're not bringing the stress of the day home to their spouse or children.
Fitness becomes a bridge between those two worlds.
Dana: That's such a great way to think about it.
When you're working, your nervous system is operating in a highly activated state.
Movement helps you downshift before you step into your role as a partner, parent, or friend.
Breathing exercises can help, too.
A long exhale activates the parasympathetic nervous system, which is why breathwork can be so powerful.
Of course, every strategy doesn't work for every person.
The goal is finding what helps your nervous system shift.
Dana: One thing I see often is that people wait until they're completely burned out before they start taking care of themselves.
By then, their nervous system has been running on empty for a long time.
If we could normalize small, consistent habits before people reach that point, I think we'd see a very different outcome.
Nick: I agree.
That's really what prevention is all about.
We don't wait until someone is having a heart attack before we talk about nutrition or exercise.
Mental health should be no different.
We want first responders building healthy habits from the beginning of their careers, not only after they're struggling.
That's one of the reasons we spend so much time educating recruits and departments.
The earlier people understand these concepts, the better prepared they'll be when stress inevitably shows up.
Dana: Something else we've talked about today is identity.
For so many people, especially first responders, the job becomes who they are.
When that happens, retirement, an injury, or leaving the profession can feel like losing yourself.
How do you help people begin separating who they are from what they do?
Nick: I encourage people to build a life outside of work.
Your profession is important.
It's meaningful.
But it shouldn't be the only thing that defines you.
When I lost my career in law enforcement, I realized just how much of my identity was tied to wearing the badge.
I had to ask myself,
"Who am I now?"
That wasn't an easy question.
But it eventually became one of the most important questions I've ever answered.
Today, I'm a therapist.
I'm a husband.
I'm a father.
I'm involved with Reps for Responders.
Those are all parts of who I am.
If one role changes, I still have the others.
That's a much healthier place to live from.
Dana: I love that.
It's something I remind therapists of all the time.
Yes, I love my work.
But I also love spending time with my family.
I enjoy being outside.
I enjoy traveling.
I have hobbies and interests that have nothing to do with therapy.
Those parts of our lives matter because they help create balance.
Without balance, even work we love can become overwhelming.
Nick: Exactly.
That's where I think purpose and passion are different.
Purpose is often connected to serving other people.
Passion is what fills you back up.
Maybe it's working out.
Maybe it's fishing.
Maybe it's cooking or playing music.
Whatever it is, you need something that's just for you.
Otherwise, you'll eventually run out of energy trying to pour into everyone else.
Dana: That's such a good distinction.
I think people sometimes feel guilty for making time for themselves.
But taking care of yourself isn't selfish.
It's what allows you to keep showing up for the people who matter most.
Nick: Exactly.
You can't pour from an empty cup.
And honestly, the people around you benefit when you're healthy.
Your family benefits.
Your coworkers benefit.
Your clients benefit.
Taking care of yourself isn't taking away from other people.
It's one of the best ways to serve them.
Dana: Before we wrap up, if there's one message you hope every first responder takes away from today's conversation, what would it be?
Nick: I'd want them to know they don't have to carry everything alone.
There are people who understand.
There are resources available.
There are communities waiting to support you.
Don't wait until you're in crisis to ask for help.
Build those relationships now.
Take care of your body.
Take care of your mind.
And remember that your worth has never depended on a badge or a job title.
You're valuable because of who you are, not because of what you do.
Dana: I couldn't agree more.
Before we wrap up, where can everyone connect with you and learn more about Reps for Responders?
Nick: Absolutely.
You can find Reps for Responders on Instagram by searching @repsforresponders.
You can also visit our website at:
If you'd like to connect with me personally, you can find me on Instagram at:
@nick_rfr4
We'd love to connect with you.
Dana: Thank you again for being here.
And thank you to everyone listening for joining us for another episode of The Truth About Healing.
If today's conversation resonated with you, please share it with someone who could benefit from hearing it.
Remember, healing happens through connection, curiosity, and the willingness to take the next step.
I'm Dana Carretta-Stein, and I'll leave you with the reminder we end every episode with:
We repeat what we don't repair.
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