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Healthy | Reacting | Injured | Ill |
---|---|---|---|
Normal mood fluctuations Calm & takes things in stride |
Irritable/ Impatient Nervous Sadness/ Overwhelmed |
Anger Anxiety Pervasively sad/ Hopeless |
Angry outbursts/ aggression Excessive anxiety/ panic attacks Depressed/ Suicidal thoughts |
Good sense of humour Performing well In control mentally |
Displaced sarcasm Procrastination Forgetfulness |
Negative attitude Poor performance/ Workaholic Poor concentration/ decision |
Overt insubordination Can't perform duties, control behaviour or concentration |
Normal sleep patterns Few sleep difficulties |
Trouble sleeping Intrusive thoughts Nightmares |
Restless disturbed sleep Recurrent images/ nightmares |
Can't fall asleep or stay asleep Sleeping too much or too little |
Physically well Good energy level |
Muscle tension Headaches Low energy |
Increased aches and pains Increased fatigue |
Physical illnesses Constant fatique |
Physically and socially active | Decreased social activity/ socializing | Avoidance Withdrawal |
Not going out or answering phone |
No/ limited alcohol use/ gambling | Regular but controlled alcohol use/ gambling | Increased alcohol use/ gambling - hard to control | Alcohol or gambling addiction Other addictions |
Use Big Four+ Employ healthy coping Nurture support system |
Recognize limits, take breaks Get adequate rest, food, exercise Identify and resolve problems early |
Tune into own signs of distress Talk to someone, ask for help Get help sooner, not later |
Know resources and access them Follow care recommendations Remember treatment works |
The Big Four+
Goal Setting
- Specific: your behaviour
- Measurable: quantify progress
- Attainable: challenging and realistic
- Relevant: Want it or need it
- Time-bound: set finish line
- What’s Important Now
Visualization
- Be calm and relaxed
- Use all senses
- See positive mental images
- Keep it simple
- Use movement
- Rehearse it first to improve performance
Self-Talk
- Become aware of self-talk
- Stop the unhelpful messages
- Replace with Task
- Relevant Instructional Self Talk (TRIST)
- Replace with positive messages
- “I can do this.” “Focus.”
Arousal Control
Tactical Breathing:
- Breathe into diaphragm
- Inhale, hold, exhale to the count of 4
Progressive Muscle Relaxation (PMR):
- Find optimal muscle tension
- Tighten muscle group for 5 seconds.
- Release tension
+Attention Control
Refocusing Strategies:
- Cue statements
- Goal setting
- Take brief breaks
- Tactical breathing
Shifting Attention
- Attention Control Drills
- Visualization
- Tactical breathing
- What do you see? Hear?
If you are concerned about signs of a mental health issue in yourself or in someone else, seek help sooner not later.
Resources include:
- Peers
- Medical Officer
- Mental Health Team
- Chaplains
- Leaders
- Medics
- Members Assistance Program 1-800-268-7708
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