Managing physical reactions, emotions, thoughts and behaviours

Open Arms is an Australian provider of mental health assessment and counselling for veterans and their families. On its website is a range of useful resilience tools for staying at the top of your game, based on the SMART model.

Just like going to the gym for physical fitness, you can train and build up resilience fitness using these tools. You can also find similar tools on the ADF HiRes app and NZDF ResCo app.

The Open Arms SMART model tools are shared here, with permission.

The SMART model - As you may know, or be learning, reactions to a particular situation are likely to include physical responses, thoughts, emotions and / or behaviours.

Click on this link for tips and tools about managing each of these areas, or use the smart tool finder.

The steps in the SMART model are:

Determine how you are reacting to a situation. Is the reaction mostly affecting your emotions, your thoughts, your physical reactions, or your behaviours?
Test your perceptions and your reactions by asking two questions:
- Is this reaction reasonable, given the situation I am in right now?
- Is this reaction helping me deal with the situation I am in right now?
Adjust your reaction to achieve a more optimal performance as required.

Managing your reactions

Physical reaction tools to relax and gain control
Use simple relaxation techniques including:
- Controlled breathing 1 min
- Guided grounding 2 min
- Progressive muscle relaxation 10 min
- Isometrics 5 to 10 min
- Quick grounding 1 to 5 min
Thoughts
- Stop and swap thoughts 5 to 10 min
- Challenge your thoughts 15 to 20 min
- Reassess your thoughts 15 to 20 min
- Problem solving 15 to 20 min
- Ask yourself “Where is the evidence for that thought or belief?”
- Accept the reality of the situation
- Reinterpret the situation, emphasising its positive aspects
- Use humour
- Use thought stopping strategies to prevent negative thoughts lingering in your mind
- Think of someone you trust, respect and perceive to always cope well with stress and ask yourself, “What would he/she think in this situation?”
Behaviours
- Use the thought changing strategies
- Practice relaxation
- Get good sleep
- Talk to your mates
- Seek support when required
Engaging in fun and rewarding activities, and keeping socially connected can be of great benefit, particularly when we are feeling physically agitated and tense.
- Enjoyable and rewarding activities 5 to 10 min
- Social connections 5 to 10 min
- Physical activities 5 to 10 min
- Healthy sleeping 3 mins
Emotions
- Identify your negative thoughts
- Question why you are being negative
- Practise thought changing strategies (listed above)
- Consider your original motivations for joining the military
- Exercise
Tools for managing emotions
- Managing emotions 15 to 20 min
- Defusing anger 5 to 10 min
- Distraction 5 to 10 min
- Being calm 3 min

For more information on managing emotions, thoughts and behaviours in a COVID-19 environment, see the 'Trouble in your bubble' resource below

Managing physical reactions, emotions, thoughts and behaviours

Managing your reactions

Physical reaction tools to relax and gain control

Thoughts

Behaviours

Emotions