Orica Wellbeing Program

These audio exercises and written handouts are specifically related to the Wellbeing and Tactical Composure Coaching Program. From the list below, Click on the Tactic or Explanation-Piece that you’re wanting to listen to, exercise or learn about.

OVERVIEW

---

---

• TC 0d Explanation of the 6 Tactic Groups – PDF

SESSION 1: TACTICAL COMPOSURE STARTER

HANDOUTS

• TC 1a Signs of Tension and Composure Checklist – PDF

• TC 1b Recognising Triggers Worksheet – PDF

• TC 7b Signs of Stress Checklist – PDF

• TC 5a Self Instructional Method (SIM) – PDF

• TC 1c3 Weekly Tactical Composure Exercise Plan (WORKSHEET) – PDF

AUDIO INFORMATION

• TC 1a Signs of Tension and Composure Checklist.m4a

• TC 1a2 Our Assumptions about Tension and Composure.m4a

• TC 5a Self Instructional Method SIM.m4a
  

AUDIO EXERCISES

• TC 2c Grounding Mindfulness.m4a

• Relax & Refocus.m4a

• TC 1d2 Practice Exercise for Acknowledging and Noting Thoughts and Feelings

---

SESSION 2: PERSPECTIVE & GROUNDING

HANDOUTS

• TC 6a 6b and 6c Reconnecting to the Good Things (Tactics Group)

AUDIO

• TC 6d Relax & Reconnect to the Good Things (exercise).m4a

• TC 2g1 Centering on the Feet.m4a

---

SESSION 3: OPTIMISM & REFRAMING

HANDOUTS

• TC 4a Positive Self Talk – PDF
• TC 4b Reframing Automatic Thoughts- PDF
• TC 4c Separating from Unwanted Thoughts – PDF

AUDIO

• TC 4a Positive Self Talk.m4a

• TC 4b Reframing Automatic Thoughts.m4a

The Calming Combo:

• TC 2ka Quick Calm Combo 3 mins.m4a
• TC 2kb Very Quick Calm Combo 90 seconds.m4a

SESSION 4: WELLBEING & MOTIVATION

HANDOUTS

• Tips for Coping with COVID-19 Impacts – PDF
• Self-Care and Resilience Tips – PDF

• TC 3a Refocusing Next Priority Tactics Group – PDF
• TC 3b Refocusing As-You-GO, Starting or Steadier– PDF

AUDIO

• TC 2d Visualisation of the Beach.m4a

• ME4 Mindful Breathing Space 3mins.m4a

• TC 3a Refocusing Next Priority Tactics.m4a

• TC 3b Refocusing As You Go Starting or Steadier.m4a

SESSION 5: REGULATING EMOTION (ADVANCED COMPOSURE)

HANDOUTS

• TC 2h Regulating Calming Down Tactics – PDF
• TC 2i List of Methods for Composure and Stress Management – PDF

AUDIO

• TC 2g2 Centering on the Breath.m4a

• Breathe, Power Down & Refresh

• 10 Minutes of Calming Mindfulness

SESSION 6: RELATIONSHIPS & EMPATHY

HANDOUTS

• The Take 5 Grounding Exercise

AUDIO

• ME3 Standing Mindfulness.m4a

• TC 2j The Take 5 Grounding Exercise.m4a

• TC 2j2 Explanation of the Take 5 Grounding Exercise

---

COMBINED WORKSHEET

TC 101 The Combined Tactical Composure Worksheet – PDF

---

---

SLIDES

• 1_Slides APA Tactical Composure Wellbeing
  
• 2_Slides APA Perspective and Grounding
  
• 3_Slides APA Optimism and Reframing
  
• 4_Slides APA Wellbeing and Motivation
• 5_Slides APA Emotion Regulation and Composure