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Baker’s Dozen ofMental ToughnessYour stress management and resilience toolkitDr Mark Stacey, Elaine Russ, Andy McCannIllustrated by Laura Sorvala
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IndexIntroduction31.Change perspective42.Become more optimistic53.Become a stress management expert74.Keep a gratitude diary95.Take a break to meditate106.Get better sleep117.Improve your decision making138.Ask for help159.Learn to deal with conflict1610. Do physical exercise every day1711. Learn something new regularly1812. Take care of yourself1913. Smile & visualise success20References / recommended reading212
IntroductionMedicine has become a battlefield. Low morale, intense workloads,decreasing resources, and exposure to trauma and high stress all meanhealthcare and emergency services staff are under pressure like neverbefore. This increasingly stressful work environment takes its toll onnot only your health and personal life, but also your job performance.This toolkit will provide you with a series of resources to increase andhopefully improve your resilience, strengthen your mental toughnessand allow you to carry out your life to the best of your ability.The skills outlined are easy to learn but for them to be useful to you,you must practise and practise until they become a habit embeddedin the way you behave. Used regularly these tools will optimise yourperformance under pressure, enhance your life both at work and homeand enable you to function better but it will take time and effort.It will be worth it.3
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Laura needs to add “Repeat x4 times” below the diagram!10
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References /Recommended ReadingCHANGE PERSPECTIVEDuckworth, Angela (2016) Grit, rg/Seligman, Martin (2006) Learned Optimism: How to Change Your Mindand Your Life, Vintage Books USAMANAGE STRESSCooper, Cary (2003) Managing the Risk of Workplace Stress: Health andSafety Hazards, Taylor & Francis LtdGRATITUDE DIARYEmmons, R. A. & Stern, R. (2013) Gratitude as a PsychotherapeuticIntervention, Journal of Clinical Psychology, 69, 846-855.MEDITATE Search Inside Yourself: Increase Productivity,Creativity and Happiness, Collins The Chimp Paradox: The Mind ManagementProgramme to Help You Achieve Success, Confidence and Happiness,VermillionSLEEPLittlehales, Nick (2016) Sleep: The Myth of 8 Hours, the Power of Naps.and the New Plan to Recharge Your Body and Mind, Penguin LifeDECISION MAKING Decisive: How to Make BetterDecisions Thinking Fast and Slow, Penguin21
DEAL WITH CONFLICT I’m Ok, You’re Ok, Arrow BooksEXERCISEKlika, B. & Jordan, C. (2013) HIGH-INTENSITY CIRCUIT TRAINING USINGBODY WEIGHT: Maximum Results With Minimal Investment & Fitness Journal, 17, 8-13.LEARN Mind for Numbers: How to Excel at Math andScience (Even If You Flunked Algebra), Tarcher Peak: Secrets from the New Science of Expertise, TAKE CARE OF YOURSELF – HALTNance, John J. (2008) Why Hospitals Should Fly: The Ultimate Flight Planto Patient Safety and Quality Care e-mirror-neuronrevolut/DEVELOP FLOWKotler, Steven, (2014) The Rise of Superman: Decoding the Science ofUltimate Human Performance, QuercusFor further resources and reading /resilience-medtrim/mental-toughness-resources22
Copyright 2017 Wales Deanery & DNA DefinitiveISBN 978-1-908469-11-3
Peak: Secrets from the New Science of Expertise, TAKE CARE OF YOURSELF – HALT Nance, John J.
