1 00:00:00,079 --> 00:00:02,301 When serious setbacks happen , they can 2 00:00:02,301 --> 00:00:04,468 feel overwhelming . In these moments , 3 00:00:04,468 --> 00:00:06,579 finding ways to weather the emotional 4 00:00:06,579 --> 00:00:08,690 storm can help people feel better and 5 00:00:08,690 --> 00:00:10,912 prevent them from reacting in ways that 6 00:00:10,912 --> 00:00:12,746 might make the situation worse . 7 00:00:12,746 --> 00:00:14,912 Sergeant Steadman has just been dumped 8 00:00:14,912 --> 00:00:17,246 by his girlfriend , and he's devastated . 9 00:00:17,246 --> 00:00:19,190 How can he get through these tough 10 00:00:19,190 --> 00:00:21,190 feelings ? He can apply the acronym 11 00:00:21,190 --> 00:00:23,523 Tactics . T stands for Take a step back . 12 00:00:23,523 --> 00:00:25,746 Sergeant Steadman stops and takes stock 13 00:00:25,746 --> 00:00:27,857 of how he's feeling and behaving . He 14 00:00:27,857 --> 00:00:30,079 notices that he's been upset , snapping 15 00:00:30,079 --> 00:00:32,079 it . Friends and drinking more than 16 00:00:32,079 --> 00:00:34,246 usual . A stands for accept . Sergeant 17 00:00:34,246 --> 00:00:36,301 Steadman accepts he is having a hard 18 00:00:36,301 --> 00:00:38,023 time . Accepting that he is in 19 00:00:38,023 --> 00:00:40,246 emotional pain is not the same as being 20 00:00:40,246 --> 00:00:42,357 happy about it , but by accepting the 21 00:00:42,357 --> 00:00:44,579 situation , Sergeant Steadman can focus 22 00:00:44,579 --> 00:00:46,490 on moving forward . C stands for 23 00:00:46,490 --> 00:00:48,619 Control your breathing . By exhaling 24 00:00:48,619 --> 00:00:50,397 slower than inhaling , Sergeant 25 00:00:50,397 --> 00:00:52,508 Steedman can reduce his body's stress 26 00:00:52,508 --> 00:00:54,397 levels . One way to do this is by 27 00:00:54,397 --> 00:00:56,397 inhaling to the count of 4 and then 28 00:00:56,397 --> 00:00:58,563 exhaling to the count of 7 for about a 29 00:00:58,563 --> 00:01:00,880 minute . T stands for track your 30 00:01:00,880 --> 00:01:02,824 exercise . Whether it's running or 31 00:01:02,824 --> 00:01:05,047 weightlifting , engaging in at least 20 32 00:01:05,047 --> 00:01:07,102 minutes of intense exercise can help 33 00:01:07,102 --> 00:01:09,324 burn off pent up energy and trigger the 34 00:01:09,324 --> 00:01:11,380 release of endorphins . I stands for 35 00:01:11,380 --> 00:01:13,158 ice the pain . When people feel 36 00:01:13,158 --> 00:01:15,269 overwhelming emotional pain , it can 37 00:01:15,269 --> 00:01:17,190 help to literally cool down . For 38 00:01:17,190 --> 00:01:19,412 example , Sergeant Steedman can hold an 39 00:01:19,412 --> 00:01:21,579 ice cube for 30 seconds or splash cold 40 00:01:21,579 --> 00:01:23,949 water on his face . C stands for 41 00:01:23,949 --> 00:01:25,949 connect . During times of emotional 42 00:01:25,949 --> 00:01:28,005 distress , it can be helpful to talk 43 00:01:28,005 --> 00:01:29,949 with friends , tune into spiritual 44 00:01:29,949 --> 00:01:32,116 beliefs , and support others . Through 45 00:01:32,116 --> 00:01:34,060 connection , Sergeant Steadman can 46 00:01:34,060 --> 00:01:36,171 engage in life beyond the distress he 47 00:01:36,171 --> 00:01:38,393 is experiencing in the present moment . 48 00:01:38,393 --> 00:01:40,560 S stands for savor the simple things . 49 00:01:40,560 --> 00:01:42,449 It can be powerful to get back to 50 00:01:42,449 --> 00:01:44,393 basics and remember to cherish the 51 00:01:44,393 --> 00:01:46,560 small things that bring joy . By using 52 00:01:46,560 --> 00:01:48,782 tactics , Sergeant Steadman's emotional 53 00:01:48,782 --> 00:01:51,005 distress becomes a less central part of 54 00:01:51,005 --> 00:01:52,838 his life . So next time you find 55 00:01:52,838 --> 00:01:54,893 yourself in an emotional storm , try 56 00:01:54,893 --> 00:01:55,720 weathering it with tactics .