Training Module on the Right to Mental Health Training Module on the Right to Mental Health for the Security Sector for the Security Sector SpecificTechniques: 1.Relaxation Simplerelaxationtools,deepbreathing,andrelaxingimagery Somesimplestepsyoucantry: • Breathedeeply,fromyourdiaphragm;breathingfrom yourchestwill notrelaxyou.Pictureyourbreathcoming upfromyourgut. • Slowlyrepeatacalmwordorphrasesuchas“Relax,” “Takeiteasy.” Repeatittoyourselfwhilebreathing deeply. • Useimagery:visualizearelaxingexperience,fromeither yourmemoryoryourimagination. Slide 54 Training Module on the Right to Mental Health for the Security Sector 2.CognitiveRestructuring • Changethewayyouthink • Angrypeopletendtocurse,swear,orspeakinhighlycolorful termsthatreflecttheirinnerthoughts.Whenyouareangry, yourthinkingcangetveryexaggeratedandoverlydramatic. Tryreplacingthesethoughtswiththemorerationalones. • Becarefulofwordslike“Never”or“Always”whentalkingabout yourselforsomeoneelse.“This!&*%@machineneverworks,”or “You’realwaysforgettingthings,”arenotjustinaccurate,they alsoservetomakeyoufeelthatyourangerisjustifiedandthat thereisnowaytosolvetheproblem • Remindyourselfthatgettingangryisnotgoingtofixanything, thatitwill notmakeyoufeelbetter(andmayactuallymakeyou feelworse). Slide 55 Training Module on the Right to Mental Health for the Security Sector 3.ProblemSolving • Sometimes,ourangerandfrustrationarecausedbyreal andinescapableproblemsinourlives. • Thereisabelief thateveryproblemhasasolution,andit addstoourfrustrationtofindoutthatthisisnotalways thecase. • Makeaplan,andcheckyourprogressalongtheway. • Ifyoucanapproachitwithyourbestintentionsandefforts andmakeaseriousattempttofaceitheadͲon,youwillbe lesslikelytolosepatienceandfallintoan allͲorͲnothing mindset eveniftheproblemdoesnotgetsolvedright away. Slide 56 83