Teaching The Big 4
The Big 4 are goal setting, visualization, self talk, and tactical breathing. Goal setting means specific (your behavior); measurable (see progress); attainable (challenging and realistic); relevant (want it or need it); time-bound (set finish time). Break it down into small, manageable pieces. Visualization means be calm and relaxed; use all senses; see positive mental images; keep it simple; use movement; rehearse it first to improve performance. Self talk means 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.” Tactical breathing: rule of four-inhale to count of four; exhale to count of four; practice for four minutes. Breathe into the diaphragm. Police and community resources include: EAP/MAP, wellness unit, chaplains, human resources, peer support, CISM team members, family doctor, crisis help lines, hospital.