Resilience Training (Blue Phase)

2 Terminal Learning Objective ACTION: Identify techniques to “check and adjust” initial reactions and energy management to ensure optimal performance CONDITIONS: In a classroom environment, given an overview of techniques of how to check and adjust initial reactions STANDARDS: Identifying techniques to check and adjust initial reactions and energy management to ensure optimal performance utilizing the Comprehensive Soldier Fitness (CSF) concepts and the principles

3 Quick Refresher  What do you remember from last time?  What are the four kinds of initial reactions?  What are some of the signs of stress?

4 Activating Event BehaviorEmotions Physical Reactions Thoughts Optimal Reaction and Performance Check Adjust Initial Reaction Is this a situation you can control?

5 Self-Talk  Sometimes we tell ourselves that we can't do things – this may stop us from even trying  What we say to ourselves (self-talk) can make the difference between success and failure

6 Self-Talk  Focusing on the task at hand and relying on your training will help you to achieve optimal performance  Talk yourself through it; for example, you can say to yourself … –“Focus” –“I’m trained to do this” –“I can do this”

7 Maintain Your Sense of Humor

8 Restructure Your Thoughts  There can be many ways to think about a situation (activating event)  How you think can affect how you end up feeling and acting  You need to be realistic and look at the evidence both for and against what you're thinking about a situation  You may need to help your buddy do this too

9 Thinking Traps  One thing that gets in the way of realistic thinking is getting caught in a “thinking trap”  Thinking traps are ways of viewing activating events that can cause problems  Restructuring thoughts begins with identifying whether you or your buddy are caught in a thinking trap  Here’s how they work…

10 Thinking Traps  We are falling into thinking traps when: –Jumping to Conclusions –Mind Reading –Me, Me, Me –Them, Them, Them –Always, Always, Always –Everything, Everything, Everything

11 Scenario One  You're late for formation and end up getting your squad smoked  What thoughts might you have? –“I'm an idiot, I let my buddies down” –“I always screw up” –“They're all going to hate me” –“I'm not going to make it through BCT”  How might you end up feeling and acting?  Are these reactions helpful?

12 Scenario One  “I'm an idiot, I let my buddies down” –Thinking Trap: Me, Me, Me  “I always screw up” –Thinking Trap: Always, Always, Always  “They're all going to hate me” –Thinking Trap: Mind Reading  “I'm not going to make it through BCT” –Thinking Trap: Jumping to Conclusions

13 Restructure Your Thoughts  Ask yourself the following questions to restructure your thoughts: –“Are there other ways to think about this situation? Am I missing something?” –“How might other people see and deal with this situation?” –“What would I tell a buddy who was in the same situation?” –“How can I grow from the situation?”  One time, One thing

14 Scenario One  Restructure your unhelpful thoughts about the scenario "You got your squad smoked" –“I won’t do that again; I've learned my lesson” –“Now other Soldiers might not make that mistake” –“If that's the worst thing I do, I'm doing pretty well” –“Everyone messes up; it's not the end of the world”  Now how might you end up feeling and acting?

15 “Adjust” Behavioral Reactions  Time management  Writing letters; keeping a diary or journal  Distraction - “serial 7s”  Seeking support –Buddies –Cadre –Chaplain –Behavioral Health BehaviorEmotions Physical Reactions Thoughts

16 “Adjust” Physical Reactions  Exercise  Sufficient sleep  Proper nutrition  Energy Management –Controlled breathing –Grounding BehaviorEmotions Physical Reactions Thoughts

17 Energy Management: Controlled Breathing  Quick and easy  Your breathing is within your control  Controlled breathing slows breathing rate, heart rate and blood pressure to induce a state of calm  Requires practice

18 Energy Management: Controlled Breathing  Take a normal breath, hold, and count to 5  Breathe out and as you do focus on the feeling of relaxation  Breathe in and out slowly through your nose in 10-second cycles …. “in , out ”  Repeat until symptoms are gone

19 Let’s Put it to the Test  Take your pulse  Hyperventilate  Check your pulse  Conduct controlled breathing exercise  Check your pulse

20 Energy Management: Grounding  Brings your awareness back to the here and now  Arousal control: Grounding counteracts the negative effects of adrenalin and helps you to focus on the task at hand

21 How to Ground: (3x3 Exercise)  Identify 3 things you can: –See –Hear –Feel (physically)  You can modify the three categories to other things in your immediate environment (field examples)

22 How to Ground  Grounding is best used before or after controlled breathing  If you see one of your buddies is anxious, you can use grounding to help bring them back to the present, calm down and focus on the task

23 “Adjust” Emotional Reactions  Emotions are influenced by the other reactions  You don't have to act on your emotions  “Practice optimism”  Controlling emotions means showing the right emotion at the right time  This is a fundamental Soldier skill BehaviorEmotions Physical Reactions Thoughts

24 Scenario Two  You’re in line at the shoppette with your buddy, and someone from another platoon cuts in front of him  What reactions might your buddy have? BehaviorEmotions Physical Reactions Thoughts

25 Scenario Two  Check - how helpful are these reactions?  How can you help your buddy adjust these reactions? –Help put it in perspective –Help by using humor BehaviorEmotions Physical Reactions Thoughts

26 Scenario Three  You’re getting more and more anxious before one of the big training events (e.g., Gas Chamber, Confidence Course, Weapons Qualification)  What reactions might you have? BehaviorEmotions Physical Reactions Thoughts

27 Scenario Three  Check – How helpful are these reactions?  What can you do to help yourself? Step 1. What’s controllable? Step 2. Adjust your initial reaction  How might you end up feeling and acting? BehaviorEmotions Physical Reactions Thoughts

28 Resilience  Watch out for your buddies and help them wherever possible  “Check and adjust” initial reactions; if the initial reactions are not helpful in the situation - adjust them  You can train yourself in how to manage your reactions - that's part of being mentally prepared

29 I am an American Soldier. I am a Warrior and a member of a team. I serve the people of the United States and live the Army Values. I will always place the mission first. I will never accept defeat. I will never quit. I will never leave a fallen comrade. I am disciplined, physically and mentally tough, trained and proficient in my warrior tasks and drills. I always maintain my arms, my equipment and myself. I am an expert and I am a professional. I stand ready to deploy, engage and destroy the enemies of the United States of America in close combat. I am a guardian of freedom and the American way of life. I am an American Soldier. Soldier’s Creed

30 Terminal Learning Objective ACTION: Identify techniques to “check and adjust” initial reactions and energy management to ensure optimal performance CONDITIONS: In a classroom environment, given an overview of techniques of how to check and adjust initial reactions STANDARDS: Identifying techniques to check and adjust initial reactions and energy management to ensure optimal performance utilizing the Comprehensive Soldier Fitness (CSF) concepts and the principles