WEBVTT

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When serious setbacks happen , they can

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feel overwhelming . In these moments ,

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finding ways to weather the emotional

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storm can help people feel better and

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prevent them from reacting in ways that

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might make the situation worse .

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Sergeant Steadman has just been dumped

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by his girlfriend , and he's devastated .

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How can he get through these tough

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feelings ? He can apply the acronym

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Tactics . T stands for Take a step back .

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Sergeant Steadman stops and takes stock

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of how he's feeling and behaving . He

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notices that he's been upset , snapping

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it . Friends and drinking more than

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usual . A stands for accept . Sergeant

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Steadman accepts he is having a hard

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time . Accepting that he is in

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emotional pain is not the same as being

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happy about it , but by accepting the

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situation , Sergeant Steadman can focus

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on moving forward . C stands for

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Control your breathing . By exhaling

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slower than inhaling , Sergeant

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Steedman can reduce his body's stress

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levels . One way to do this is by

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inhaling to the count of 4 and then

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exhaling to the count of 7 for about a

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minute . T stands for track your

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exercise . Whether it's running or

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weightlifting , engaging in at least 20

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minutes of intense exercise can help

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burn off pent up energy and trigger the

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release of endorphins . I stands for

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ice the pain . When people feel

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overwhelming emotional pain , it can

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help to literally cool down . For

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example , Sergeant Steedman can hold an

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ice cube for 30 seconds or splash cold

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water on his face . C stands for

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connect . During times of emotional

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distress , it can be helpful to talk

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with friends , tune into spiritual

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beliefs , and support others . Through

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connection , Sergeant Steadman can

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engage in life beyond the distress he

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is experiencing in the present moment .

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S stands for savor the simple things .

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It can be powerful to get back to

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basics and remember to cherish the

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small things that bring joy . By using

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tactics , Sergeant Steadman's emotional

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distress becomes a less central part of

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his life . So next time you find

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yourself in an emotional storm , try

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weathering it with tactics .