Using this series of brief audio clips and associated handouts, you can guide yourself through a series of tactical composure exercises at your own pace. The program will take approximately 7.5 hours. View a breakdown of the timings and 10 steps on this link: Timings for the 10 Steps.
STEP 1. Introduction and Orientation to Tactical Composure (20 mins)
1a. Listen to these audio clips:
1b. For your information only, feel free to read more here, by clicking the links below:
STEP 2. Your Tactical Composure Objectives and Mindset (15 mins)
2a. Listen to this audio clip about setting your objective and then make a private note about your own objectives (whether it’s general or specific):
2b Download (or print) a copy of the Tactics Testing Worksheet by clicking the link below:
2c. Listen to this audio explanation of the Tactics Testing Worksheet, Composure Checklist and Subjective Tension Levels (STL) Scale.
STEP 3. Recognising (awareness) Tactics (25 mins)
3a. Click the link below to access a copy of the Signs of Tension and Composure Checklist. Then follow the audio instructions, to gain awareness of how your body typically experiences tension (or stress).
3b. Use the Recognising Triggers worksheet in the link below, to record some examples of recurring tension triggers for you in work and life. This may help produce some common scenarios you’d be able to use in later exercises.
3d. Learn how to take a snapshot of your current state of mind and body, by practicing this exercise in Acknowledging Thoughts and Feelings:
3e. Using the Acknowledging Thoughts and Feelings worksheet, in the link below, take a present-moment snapshot right now. Use the worksheet to note what thoughts and feelings are present now.
By now you may have some increased awareness and acceptance that arising thoughts and feelings are a normal part of the human experience.
STEP 4. Regulating (relaxing) Tactics (85 mins across a few days)
4a. After each exercise in this step, listed below, use the following five questions to reflect on your experience, inviting you to write down your answers if you wish:
- What was that (activity) like for me?
- What did my mind do and how did my body feel?
- What did I notice or learn?
- What patterns or themes am I noticing?
- What questions do I have? (email the facilitator)
4b. Take your time (over a few days or so if needed) to sample these demonstrations by sitting where you won’t be disturbed. Click each link to start the exercise and follow the instructions.
4c. Listen to this brief explanation of Mindfulness exercises, which are incorporated into the tactics. Modern Mindfulness is simply paying attention on purpose, being aware of what’s happening as it’s happening without reacting – deliberately use a curious and non-judgement manner. It builds attention-regulation and composure abilities.
Continue step 4 by sampling these three different attention control exercises.
4d. OPTIONAL audio – listen to further explanation of how to respond differently to uncomfortable thoughts or feelings – in a way that can reduce stress reactivity.
CHECKPOINT
4e. Using the Tactics Testing Worksheet, section 2 (regulating tactics), determine which of the regulating tactics you liked and worked for you.
4f. Feel free to look at the written versions of these tactics, by using this link below and the same password if necessary:
By now you will have sampled a range of regulation/relaxation exercises and noticed which ones seem to work best for you.
STEP 5. Refocusing Tactics (30 mins)
5a. View or download the list of Refocusing Tactics by clicking the following link:
5b. Listen to these two audio clips to familiarise yourself with the range of refocusing tactics and determine which ones would serve you the best.
5c. Practice this 5-min, “Take 5 Grounding Exercise” that combines a mixture of the tactics so far, into a ‘super’ composure and refocusing exercise. This is where we can connect the dots between the groups of tactics.
OPTIONAL: Try out these two versions of a Quick Calm Combo (ground, breathe, relax, engage helpful thoughts and refocus attention to the next wise action).
By now you may begin to see the link between recognising, regulating and refocussing skills (tactics) and how the ability to direct one’s attention is crucial.
STEP 6. Reframing Tactics (30+ mins)
6a. Listen to this audio clip to explain the powerful tactic of reframing automatic thoughts:
6b. Practice reframing a few scenarios that trigger tension for you. Remember to use a scenario that’s not too intense, one that you’d share with a workmate or friend you trust, especially if you were seeking advice or ‘venting’ with them. Download this Reframing Tactics worksheet by clicking the link below, following the instructions and writing down your answers. This may take 10 or so minutes for each scenario you choose (and it’s a good investment in time).
6c. Generate some useful positive thoughts that you could ‘carry in your mental pocket’ each day. Listen to the audio explanation of Positive Self-Talk.
6d. Download this worksheet on Positive Self-Talk to help you record your own favourite thoughts, phrases or motto to help you compose yourself.
By now you may have realised the power of deliberate versus automatic thinking and how you can start to change your reactions to situations by changing your own thinking.
STEP 7. Rehearsing Tactics (20+ mins)
7a. Listen to this audio about the The Self-Instructional Method (SIM), a tactic for front-loading your mind with a composed approach to recurring triggers.
7b. Practice the Self-Instructional Method on one of your common trigger points – a scenario that likely to recur. Remember to use a scenario that’s not too intense, for the purpose of practicing. Download the worksheet on the link below and record your answers. This may take 10 minutes or so (and again, it’s a good investment in time).
7c. OPTIONAL: Listen to this Composed Visualised Responses (C-VR) clip to explain how ‘visualising’ yourself responding in a composed manner can be a tactical composure booster.
7d. OPTIONAL: the Composed Visualised Responses (C-VR) worksheet can help you mentally prepare for an upcoming or repeating trigger/situation. However, for the purpose of this program, we ask you to only use less-intense scenarios. We recommend that visualisation is used with the help of a trainer or counsellor if you’re wishing to tackle very challenging life situations that get you into the red-zone.
By now you know how to compose an ‘internal’ response to a common trigger. This new response may not be automatic at first, so practice responding differently and observe how you can modify your reactions over time, ultimately helping to reduce internal pressure and tension.
STEP 8. Reconnecting Tactics (20 mins)
8a. Listen to this audio clip about the benefits of Reconnecting to the Good Things. Reconnecting to positive parts of our life can boost composure and wellbeing.
8b. Download the Reconnecting Tactics Worksheet in the link below, and complete the series of exercises. The science of ‘positive psychology’ tells us that recalling and reconnecting to these sources of positive emotions can produce physiological, mental and social benefits in our lives.
By now you’ve had some time to ponder and savour the good things in your life. If at anytime you’re struggling to connect to these sources of support or positive emotion, we encourage you to talk with a workmate, friend or health professional, who can help you connect to the sort of encouragement and support you might need.
STEP 9. Your Tactical Composure Exercise Plan (2.5 hours over 2-4 weeks)
9a. We not encourage you to build the habit of tactical composure by completing 4-6 weeks of exercises, using a combination of your favourite tactics and others we recommend that you do. Download a copy of the Sample Weekly Workout and Worksheet, on the link below, so that you can see what we’re asking you to practice
9b. Make a reminder note or alarm somewhere to encourage you to practice these exercises listed below, with the minimum daily practice being 5-10 minutes and a 20 min activity each week.
- Everyday – do the Take 5 Grounding Exercise (5 mins)
- Everyday – do one or two of your chosen regulating tactics (eg deep breathing, body-scan to relax, centering on the feet) (5 mins)
- Every week – complete the Worksheet that includes choosing one scenario and using both the Reframing and Self-Instructional Method to determine a composed response. (10 mins)
9c. Listen to this audio clip which explains the exercise plan and recommended practice. Then make a note of which regulation exercises you’d like to practice daily (or very regularly).
SET A DAILY REMINDER for Your Tactical Composure Exercise Plan
9d. OPTIONAL: Boost your attention and composure abilities by trying these 10-min mindfulness exercises and doing one a day for a week. Click the links below to listen and follow the instructions.
By now you’ve had a chance to practice a number of tactics and observe how they’ve been working for you. You may have already noticed changes in yourself and other flow-on effects, however don’t stop now. Keep practicing for a few more weeks to help embed your tactics into habits.
STEP 10. Reflection and Going Further (between 10 and 25 mins)
10a. Reflect on your experience of Tactical Composure and record your answers. We’re always happy for you to email your feedback and share your description of the effects of using the tactics over time. (ready@tacticalcomposure.com)
- What tactics have you been using and how often?
- What has helped or hindered you from spending time doing the exercises?
- What themes or patterns did you observe in yourself or others?
- What signs of composure are you noticing after you practice composure tactics?
- What effects have you noticed in your work and life as a result of practicing the tactics?
- What key insights have you gained, that could be turned into wise actions for the future?
- What changes (actions, habits) have you made as a result of these exercises and personal insights?
- AND… how could you bring the tactics further into your life, at home and work? (under which situations can you see Tactical Composure being a tool and a benefit for you?)
10b. Boost your Tactical Composure by determining which tactics you might need more of right now, and going back to repeat the relevant step in this program. One or more of these statements will begin to ring true for you (and will likely change over time):
- The recognising tactics appeal to me because I’m just not really aware of my composure zone or signs of tension, what it should be like and what triggers me.
- The regulating tactics appeal to me because I just need to chill and to feel calmer and more relaxed.
- The refocusing tactics appeal to me because I just need to gain clarity about what to do in the heat of the moment and to be patient and focused in the moment.
- The reframing tactics appeal to me because I need to be aware of my thinking and I tend to think self-critically or negatively.
- The rehearsing tactics appeal to me because they can help me gain more confidence in preparation for things that I know will be stressful – and to think about positive coping scenarios, not about the negative and worst-case scenarios.
- The reconnecting tactics appeal to me because I don’t always take the time to connect back to the good things in my life, including my strengths and accomplishments which are a quick source of positivity.
10c. Use this Combined Tactical Composure Worksheet when you want to carefully determine a composed response to a recurring trigger or a new challenge or issues that is bothering you in some way. The audio clip explains the steps.
10d. Consider these everyday opportunities to practice Tactical Composure and Mindful Attention. Click the link below to read the list.
Over time, you’re likely to cultivate some aspects of wise discernment and mindfulness. Click the link below to read the list.
10e. You may find some of these additional resources handy for building further insight into your own personal trigger points and talking with others about their tactical composure exercise program. Remember to reach out with questions to the facilitator, or your workplace contact, if you find yourself stuck or concerned in anyway.
- Conversations & Activities for Groups & Leaders
- Composure in Potentially Tense Situations
- Signs of Stress Checklist
- List of Basic Composure Tactics and Stress Management Actions
- Recognising Tension-Provoking Beliefs
- Recognising Why it’s Bothering Me
- Separating from Unwanted Thoughts
- Calming Down Tactics List (other Regulating Tactics)
Congratulations – that’s the end of the 10-Step program