💚 Goal setting	💚 Visualization	💚 Self-talk	💚 Tactical breathing
Specific: your behaviour Measurable: see progress Attainable: challenging and realistic Relevant: want it or need it Time-bound: set finish time	Be calm and relaxed Use all senses See positive mental images Keep it simple Use movement	Become aware of self-talk Stop the negative messages Replace with positive Practice thought stopping: “I can do this”; “I am trained and ready”; “I will focus on what I can do”	Rule of four: Inhale to count of four; exhale for count of four; practice for four minutes Breathe into the diaphragm

If you are concerned about signs of poor or declining mental health in yourself or a buddy, get it checked out.

Resources include:

• Buddies
• Mental health team
• Chaplains
• Leaders/supervisors
• Crisis or help lines
• Community mental health services
• Family doctor