The R.A.N.G.E. of Resilience
First H.E.L.P.’s R.A.N.G.E. of Resilience consists of five resilience practices that develop resilient and health individuals and agencies. These can be used to jump start a program for an agency that does not have one or they can integrates seamlessly with well established program.
Recognize The Good
This skill was Inspired by the Master Resilience Training Skill, “Hunt the good stuff.” It is an intentional gratitude practice. Hunting the Good Stuff is a skill that creates positive emotion by noticing and analyzing what is good in one’s life. This is important because we’re all plagued with the negativity bias and tend to focus on what isn’t good instead of what is. One way to “Recognize the Good” is to use these three easy steps: First, identify three things that went well during your day. Then write them down or share with someone close to you. Next, reflect on why each thing happened, what each good thing means to you, what you can do tomorrow to enable more of that good thing and what ways you or others contribute to this good thing. Countering the negativity bias helps build optimism, and that leads to other benefits such as better health, better sleep, better relationships and greater life satisfaction.
Active Constructive Responding
This is a listening skill that inspires active and constructive involvement during positive interactions with the same degree of attentiveness and involvement as one might have when responding to bad news or a negative interaction. This engagement technique promotes authentic relationships and in the case of #IWillListen opens channels for “I Will Speak” because the pathway for active and authentic engagement already exists.
Notice the World Around You
A grounding skill inspired by US Army Special Operations (SLLS) – Stop look, listen, smell. Used to establish a baseline of “normal” in a tactical environment this skill enables the participant to bring themselves into the present though intentional mindfulness of their environment. Acknowledge three things visible from the current position and describe in detail. I see the tiles on the floor, the grout between those two is darker than the others, something must have spilled there. I notice the mud on the side of that man’s shoe…. There appears to be snot on that child’s mitten… gross. Then acknowledge three things heard in the environment, slow you breathing and your heartbeat to pay close attention to the faintest sounds first. There is an engine running in the parking lot, probably a small car. I can hear the man on the other end of that person’s phone call, is he talking to Morgan Freeman? The child with the snotty mitten is leaving and I hear her coat as she walks by. I can smell the scented candle more than anything else, but that woman’s perfume is just strong enough to break through. I cover my mouth and nose with my hand and smell the hand sanitizer I just used.
Get Up & Move
For a variety of reasons police officers face a wide range of muscular-skeletal issues that could be reduced through intentional, effective, and correct movement including, exercises, ergonomics, and stretching. This segment will highlight the importance of safe and effective movement techniques and will give practical examples.
Energy Management – Tactical Breathing
One of the most fundamental resilience and mindfulness practices is box breathing or as appropriated by MIL/LE as tactical breathing. Deliberate breathing is central to everything from yoga to powerlifting as well as childbirth and other forms of pain management. It’s the most widely accepted form mindful wellness activities and is frequently done unconsciously by the practitioner. However, there is so much more to this skill. This segment should also focus on energy management in terms of awareness (dashboarding) of increasing energy and dispersal of that energy through deliberate breathing practices.