McCann, Andy

Russ, Elaine

Stacey, Mark

Online Research @ Cardiff

Dr Mark Stacey, Elaine Russ, Professor Andy McCannIllustrated by Laura SorvalaBaker’s Dozen of Mental Toughness Your stress management and resilience toolkit12 IndexIntroduction 31. Change perspective 42.  Become more optimistic 53.  Become a stress management expert 7 4.  Keep a gratitude diary 95.  Take a break to meditate 106.  Get better sleep 117.  Improve your decision making 138.  Ask for help 159.  Learn to deal with conflict 1610.  Do physical exercise every day 1711.  Learn something new regularly 1812.  Take care of yourself 1913.  Smile & visualise success  20References / recommended reading 213IntroductionEmergency services staff have intense workloads and exposure to high stress and trauma. This increasingly stressful work environment takes its toll not only your health and personal life, but also your job performance, personal, social and environmental resources.You deserve to have access to every tool and every opportunity to maintain or even increase and improve your personal resilience. This toolkit will provide you with a series of resources to help strengthen your mental toughness and allow you to carry out your life to the best of your ability. The skills outlined are easy to learn but for them to be useful to you, you must practise and practise until they become a habit embedded in the way you behave. Used regularly these tools will optimise your performance under pressure, enhance your life both at work and home and enable you to function better but it will take time and effort. It will be worth it.45678910Laura needs to add “Repeat x4 times” below the diagram!1112131415161718192021References /  Recommended Reading CHANGE PERSPECTIVEDuckworth, Angela (2016) Grit, VermillionOPTIMISM http://losada.socialpsychology.org/ Seligman, Martin (2006) Learned Optimism: How to Change Your Mind and Your Life, Vintage Books USAMANAGE STRESSCooper, Cary (2003) Managing the Risk of Workplace Stress: Health and Safety Hazards, Taylor & Francis LtdGRATITUDE DIARYEmmons, R. A. & Stern, R. (2013) Gratitude as a Psychotherapeutic Intervention, Journal of Clinical Psychology, 69, 846-855.MEDITATE•  Tan, Chade-Meng (2012) Search Inside Yourself: Increase Productivity,  Creativity and Happiness, Collins •  Peters, Steve (2012) The Chimp Paradox: The Mind Management  Programme to Help You Achieve Success, Confidence and Happiness, VermillionSLEEPLittlehales, Nick (2016) Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind, Penguin LifeDECISION MAKING•   Heath, Chip and Heath, Dan (2014) Decisive: How to Make Better Decisions, Random House•  Kahneman, Daniel (2011) Thinking Fast and Slow, Penguin22For further resources and reading visit: https://www.walesdeanery.org/new-initiatives/resilience-medtrim/mental-toughness-resources DEAL WITH CONFLICT Harris, Thomas A. (1995) I’m Ok, You’re Ok, Arrow BooksEXERCISE Klika, B. & Jordan, C. (2013) HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment. Acsms Health & Fitness Journal, 17, 8-13.LEARN•  Oakley, Barbara (2014) Mind for Numbers: How to Excel at Math and Science (Even If You Flunked Algebra), Tarcher•  Ericsson, Anders (2016) Peak: Secrets from the New Science of Expertise, Bodley HeadTAKE CARE OF YOURSELF – HALTNance, John J. (2008) Why Hospitals Should Fly: The Ultimate Flight Plan to Patient Safety and Quality Care, Second River Healthcare PressSMILEhttps://www.scientificamerican.com/article/the-mirror-neuron-revolut/DEVELOP FLOWKotler, Steven, (2014) The Rise of Superman: Decoding the Science of Ultimate Human Performance, QuercusCopyright ©2018 Wales Deanery & DNA Definitive ISBN 978-1-908469-16-8

The Baker's Dozen of mental toughness - Fire and Rescue Service Edition

https://orca.cardiff.ac.uk/id/eprint/118819/1/BakersDozen_FireService_print_single_pages%20%281%29.pdf

The Baker's Dozen of mental toughness - Fire and Rescue Service Edition

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