Resilience Training (Blue Phase)
description
Transcript of Resilience Training (Blue Phase)
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
ActivatingEvent
Behavior Emotions
PhysicalReactions
Thoughts
OptimalReaction andPerformance
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
Behavior Emotions
PhysicalReactions
Thoughts
16
“Adjust” Physical Reactions
Exercise
Sufficient sleep
Proper nutrition
Energy Management
– Controlled breathing
– Grounding
Behavior Emotions
PhysicalReactions
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 -2-3-4-5, out -2-3-4-5”
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
Behavior Emotions
PhysicalReactions
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?
Behavior Emotions
PhysicalReactions
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
Behavior Emotions
PhysicalReactions
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?
Behavior Emotions
PhysicalReactions
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?
Behavior Emotions
PhysicalReactions
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 servethe 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