Post-Deployment Resilience Training for Soldiers (3 – 6 Months Post-Deployment) 1 Mission and Vision Mission: Implements the Comprehensive Soldier Fitness Program, identifies and trains Master Resiliency Trainers (MRTs) and commences annual resiliency sustainment training in order to enhance overall performance, improve unit level readiness, and sustain a balanced, healthy, campaign capable, expeditionary army End state: Will improve unit readiness and performance by implementing the Resiliency Training program. The end state will see a more balanced, healthy and capable Brigade Combat Team 2 Task, Conditions, Standards Task: Learn that deep beliefs may be operating when an emotion or reaction seems out of proportion to what you’re thinking in the heat of the moment. Conditions: Within a classroom/small group environment and 90 minute timeframe. Standards: Understand that self-awareness and integration training can assist in a SM’s transition to home life. 3 Back Home You’ve been home for several months…  Is your transition going like you wanted it to?  How are you reacting to things differently than you did before the deployment? 4 ATC Model Activating Event Thoughts Consequences: Emotions Reactions 5 Activating Events  Activating events back home – A guy at the bar asking what combat was like – Being in crowds like the movies or mall – Hearing loud noises – A person complaining about “stupid” stuff – Someone moves your stuff (keys, jacket) – Having a couple of drinks with friends – Dining out with Family and friends – Playing with your kids 6 Strengths and Traps Strengths Thinking Traps Taking responsibility Blaming yourself Me, Me, Me Assessing the cause of problems Blaming others Them, Them, Them Conducting mission analysis Not having control over negative events Always, Always, Always Conducting AARs Regretting/having guilt What Ifs and Shoulds Building cohesion Insulating yourself No one Else Understands Verifying information Making assumptions Jumping to Conclusions 7 Taking Responsibility  Strength: Taking responsibility – Being accountable and accepting responsibility for your actions – Determining the appropriate level of personal responsibility – Examining how the situation contributed – Limiting self-criticism • The “One time – One thing” approach – Other ways? 8 Thinking Traps  Me, Me, Me: You are the sole cause of every problem you encounter  Action: Look outward  Critical Question: – How did others and the deployment contribute? – What are the facts about what happened?  Balance self-blame with taking responsibility 9 Mission Analysis  Strength: Conducting a mission analysis – Identifying what you can and can’t change – Developing a plan of action – Accepting reality: “Embracing the bad” – Other ways? 10 Thinking Traps  Always, Always, Always: Believing that problems are unchangeable and you have little or no control over them  Action: Grab control  Critical Question: – What can I control? What do I have to accept?  Counter helplessness with understanding what you can and cannot control 11 ATC Example Example: Going to the mall or movie theater and you feel like there is danger for no obvious reason 12 ATC Example Thoughts: Activating Event: Going to the mall • This is a dangerous place • Something bad is going to happen • There’s something wrong with me Consequences: Emotions: Anxiety Reactions: Escape 13 ATC Example Thoughts Activating Event: Going to the mall Thinking Traps: • Me, Me, Me • Always, Always, Always Consequences: Emotions: Anxiety Reactions: Escape 14 ATC Example Activating Event: Going to the mall Alternative Thoughts: • Lots of people go through this • Adapting combat skills take time Consequences: Emotions: A bit nervous but confident Reactions: Tolerance of own reactions 15 Assessing the Cause  Strength: Assessing the cause of problems – Accurately identifying factors that contributed to the problem – Looking at the facts – Examining how you may have contributed – Other ways? 16 Thinking Traps  Them, Them, Them: Other people or circumstances are the cause of every problem you encounter  Action: Look inward  Critical Question: – How did I contribute?  Counter blaming or faulting others with accurate assessment 17 Building Cohesion  Strength: Building cohesion – Having Battle-Buddies – Knowing how to talk about what’s important – Other ways? 18 Thinking Traps  No one else understands: Only those who have been there understand  Action: Practice communication  Critical Question: – How can I share important things about the deployment with the people close to me?  Balance the unique bonds made during combat with reconnecting to Family and friends 19 ATC Example Example: Your Spouse complains you spend too much time with your buddies and not enough time at home 20 ATC Example Activating Event: Thoughts: Your Spouse complains you spend too much time with your buddies and not enough time at home • She’s overcontrolling and always nagging me Consequences: Emotions: Anger Reactions: Arguments, Isolation 21 ATC Example Thoughts: Activating Event: Thinking Traps: Your Spouse complains you spend too much time with your buddies and not enough time at home • Them, Them, Them • Always, Always, Always • No one else understands Consequences: Emotions: Anger Reactions: Arguments, Isolation 22 ATC Example Activating Event: Alternative Thoughts: Your Spouse complains you spend too much time with your buddies and not enough time at home • My Family loves me • Relationships take time and effort Consequences: Emotions: Feel loved Reactions: Family time 23 Verifying Information  Strength: Verifying information to ensure accuracy – Conducting inspections – Ensuring accurate information – Double checking – Eyes on – Other ways? 24 Thinking Traps  Jumping to conclusions: Being certain about a situation despite having little or no evidence to support it  Action: Slow Down  Critical Question: − What’s the evidence?  Counter jumping to conclusions with verifying information 25 ATC Example Example: A guy at the burger place takes 5 minutes to special order his meal while you’re waiting behind him in line 26 ATC Example Activating Event: Thoughts: Guy at the burger place takes 5 minutes to special order his meal • He’s wasting my time • I have no tolerance for this nonsense Consequences: Emotions: Frustration Reactions: Rage, Heart Racing 27 ATC Example Thoughts Activating Event: Thinking Traps: Guy at the burger place takes 5 minutes to special order his meal • Jumping to conclusions • No one else understands Consequences: Emotions: Frustration Reactions: Rage, Heart Racing 28 ATC Example Activating Event: Guy at the Burger King takes 5 minutes to special order his meal Alternative Thoughts: • Maybe the guy is ordering for someone else • I don’t have to get angry – I know what’s important Consequences: Emotions: Calm Reactions: Relaxed 29 Re-Connecting  Watch out for the iceberg of always needing to be in control  Apologize when needed  Use Active Constructive Responding and Praise  Show appreciation and gratitude for each other 30 Understanding Events  Strength: Understanding complex events – Reviewing events objectively – Realistically appraising situations – Conducting an After Action Review (AAR) – Acknowledging personal limits in preventing critical events – Other ways? 31 Thinking Traps  What Ifs and Shoulds: Things would have been ok if I had done something different  Action: Be objective  Critical Question: – Could I reasonably have known what would happen? – Are my thoughts about the deployment hurting my ability to enjoy life now?  Counter second-guessing/guilt with accepting and learning 32 ATC Example Example: You are reminded of something bad that happened during the deployment 33 ATC Example Activating Event: Reminder of something bad that happened during the deployment Thoughts: • It’s my fault • I should have done something different • I don’t deserve to be happy Consequences: Emotions: Depression, Grief, Guilt Reactions: Withdrawal 34 ATC Example Activating Event: Reminder of something bad that happened during the deployment Thoughts: • What Ifs and Shoulds Consequences: Emotions: Depression, Grief, Guilt Reactions: Withdrawal 35 ATC Example Alternative Thoughts: Activating Event: Reminder of something bad that happened during the deployment • I would have done something different if I’d known what would happen • I did my best Consequences: Emotions: Sad Reactions: Acceptance 36 Practice Acceptance  What makes acceptance so important in your transition?  What are ways to facilitate acceptance? – Expect the transition to take time – Be aware of memories – Talk it out/Write it out – Focus on what you can control 37 Mindful Breathing  Practice deep breathing – Take a normal breath, hold, and count to 5 – Breathe out and focus on relaxation – Breathe in and out slowly in 10-second cycles (or whatever is comfortable for you)  Focus attention – Keep bringing attention back to breathing – Practice builds attention capacity 38 Resilience Checks How do you know if you or one of your buddies are struggling with the transition? 39 Resilience Checks (1 of 2)         Driving Alcohol Revved up Sleep Over-controlling Over-reacting Angry Detached or numb 40 Resilience Checks (2 of 2)  “You’ve changed”  Intrusive memories  Guilt and grief  Relationships  Weapons  Risk taking  Adrenaline highs  Future focus 41 Optimism  Hunt the good stuff  Practice humor 42 Resilience in Action BG Cornum 43 Personal Growth How have you grown from the deployment? 44 “What lies behind us and what lies before us are tiny matters compared with what lies within us.” -- Oliver Wendall Holmes 45 45 Questions 46 AAR What went well 1. 2. 3. What can be improved 1. 2. 3.