When to Seek Mental Health: Don’t Wait for the Breaking Point
With Matthew Werner, U.S. Navy (Ret.)
In the world of special operations and public safety, there’s an unspoken rule: push through, carry on, and deal with it later.
But as Matthew Werner, retired U.S. Navy SWCC and senior leader at Naval Special Warfare Development Group, reminds us—“later” often comes too late.
Waiting until the symptoms of mental health struggles are undeniable doesn’t just make recovery harder—it means you’ve already paid the price in your health, your relationships, and your career.
The truth? Seeking mental health support early is not weakness. It’s strategy.
The High Cost of Waiting
By the time stress, trauma, or depression show up in obvious ways—sleepless nights, anger outbursts, detachment, burnout—the damage has already spread.
Studies show that 30% of first responders develop behavioral health conditions, including depression and PTSD, compared to 20% in the general population (Abbott et al., 2015).
Police officers are 54% more likely to die by suicide than by homicide, underscoring the hidden toll of untreated mental health struggles (Badge of Life, 2021).
Chronic stress literally rewires the brain, strengthening fear and threat circuits in the amygdala while weakening regulation in the prefrontal cortex (McEwen, 2007). This makes breaking negative cycles far harder the longer you wait.
Simply put: the earlier you intervene, the easier the recovery.
Why Early Action Matters
Werner emphasizes that waiting until you’re “really struggling” builds entrenched habits and coping mechanisms that are difficult to undo.
Relationships suffer first. Subtle disconnection, irritability, and emotional withdrawal are often the earliest signs of mental strain.
Physical health declines. Chronic stress is linked to high blood pressure, heart disease, and poor immune function (Chrousos, 2009).
Performance erodes. Poor sleep, decision fatigue, and distraction compromise safety, judgment, and leadership capacity.
By the time you notice, you’re already behind.
Build Your Network Before You Need It
Dr. Shauna “Doc” Springer calls this resourcing ahead of crisis. You don’t wait until you’re already drowning to learn how to swim—you prepare in advance.
Your resource team should include:
A trusted mental health provider who understands public safety culture.
A primary care physician who tracks your physical health.
A peer or mentor you can call without judgment.
A lawyer and financial advisor you trust for life’s big decisions.
A social network that goes beyond the job, grounding you in connection and perspective.
You deserve a safety net—because the work you do guarantees that stress and trauma will be part of your career.
Facing the Stigma
One of the biggest hurdles to seeking mental health support is stigma.
But the reality is clear: getting help is not about weakness—it’s about readiness.
As Werner’s career shows, the highest performers—those trusted with the toughest missions—are the ones who know how to prepare, resource, and recover.
You’d never go on a mission without the right gear.
Why would you face this job without the mental tools you need?
Call to Action: Make One Call This Week
Don’t wait until you’re “not OK.”
This week, take one step toward resourcing yourself:
Schedule an initial consult with a counselor.
Reach out to a peer support officer or chaplain.
Identify a trusted friend or mentor and tell them you may need to lean on them in the future.
Build your support before you need it. Because the bravest thing you can do isn’t carrying it all alone—it’s knowing when to share the load.
Works Cited
Abbott, C. C., et al. “Mental Health Conditions Among First Responders.” Journal of Emergency Medical Services, 2015.
Badge of Life. “Police Suicides in the United States.” Badge of Life Annual Report, 2021.
Chrousos, George P. “Stress and Disorders of the Stress System.” Nature Reviews Endocrinology, vol. 5, no. 7, 2009, pp. 374–381.
McEwen, Bruce S. “Physiology and Neurobiology of Stress and Adaptation: Central Role of the Brain.” Physiological Reviews, vol. 87, no. 3, 2007, pp. 873–904.
Matthew Werner Special Warfare Combatant Crewman (SWCC) U.S. Navy (Ret.) enjoyed a multi-faceted career as a highly respected Naval Special Warfare (NSW) leader and operator otherwise known as the “SEAL Teams” for 25 years. As a trailblazer for his skillset and capability, Matthew earned the title and respect to be a senior leader at Naval Special Warfare Development Group (NSWDG) and offers more than a decade of senior executive leadership and management experience. As a selected and trusted senior operator, he has operated directly with the National Mission Force, the CIA, FBI, DEA and other special agencies both foreign and domestic. He has led some of the most sensitive missions throughout the globe some of which you have seen and others which have not been seen in the media.