TACTICAL COMPOSURE

SAMPLES

FREE TACTICAL COMPOSURE EXERCISES

We are offering free samples of composure tactics – due to the impacts of COVID-19. These are just a small selection from some of the groups of tactics we teach in our comprehensive program – and for the purpose of COVID-19 disruption, focused on brief ways to relax, refocus and reconnect.


We think better, feel better, communicate better and perform better when we’re in a state of calm, composure and clear thinking.


WEEK 1: Quick Calm & Composure

The 3-min Quick Calm Combo
The 90-sec Quick Calm Combo

Week 2 : Relax & Refocus Attention on Cue

Relax & Refocus (5 mins)
Grounding Mindfulness (5 mins)

Week 3: Reconnect to Sources of Composure, Support & Strength

Relax & Reconnect (6 mins)
Positive (helpful) Self-Talk (4 mins)

SIM – Self Instructional Method (Explanation)

Week 4: Deeper Calming Exercises and Mindfulness

Breathe, Power-Down, Refresh (5 mins)
Body Scan to Relax (6 mins)
Settle & Sink into Relaxation (maybe Sleep) (7 mins)
Switching-Off to Sleep (10 mins)

DIFFERENT BRIEF MINDFULNESS EXERCISES

Mindful Breathing Space (3 mins)
Standing Moving Mindfulness (6 mins)
Grounding – Centering on the Feet (4 mins)
Sitting, Calming Mindfulness (12 mins)

TIPS – NAVIGATING CHALLENGE AND CHANGE


Recognising Reactions & Good Advice (Navigating Challenge)
Problem Solving & Wise Actions (Navigating Challenge)

THE REASONS TO EXERCISE TACTICAL COMPOSURE

  • Need a break from the distractions and concerns of the world around you?
  • Want a way to refocus your attention from the ‘negative stuff’ or ‘worrisome mental chatter’ towards the good and helpful things in your life?
  • Looking for a practical way to relax, settle and focus your mind and body during those demanding days?
  • Wanting to improve your sleep – because you’ve been over-stimulated with changes and news associated with the coronavirus?

Tactical Composure exercises can do just that, and (if practiced over time) can boost your wellbeing and focus as well as buffer against stress, anxiety and sleep disturbance. We’re sharing brief samples of some of the practical, discreet and science-backed exercises from our program with you. These exercises use your in-built ability to redirect your attention and relax your body and mind in a more deliberate way.


Practice Suggestion: Build your ability to relax, refocus and compose yourself on cue – by practicing 1 or 2 exercises twice a day for two weeks and observe the difference.


Read about the benefits of Tactical Composure


TACTICAL COMPOSURE is the action of deliberately applying composure and preparation tactics in order to manage potentially stressful or demanding situations, that are likely to recur or not change quickly. It’s a practical pathway to building attention-control, resilience and wellbeing through short-term exercises. We are not saying this alone can manage the more significant and complex concerns, as they may require tailored exercises from a registered health professional. We are saying that life’s hassles do affect us, because we are human, and that we can do something to help mitigate the impact on our life, health and wellbeing.


POWERED BY YES PSYCHOLOGY & CONSULTING