Our emotions and thoughts are reflexes in our brain. They are neither good nor bad. We add judgment to them after they have occurred, and they are interconnected. Our emotions are evoked by the thoughts we have about the stressful event.  You can't manage your in-the-moment stress without acknowledging and dealing head-on with your emotions and thoughts that have been evoked

Some techniques to try include: 

• Notice the story you are telling yourself 

• Challenge your assumptions - what is true and factual? 

• Take a break from the moment - go for a walk and get some air, get a cup of tea or water

• Talk to someone - get perspective

Additional Resources:  

• Richard O'Connors book "Rewire" 

• Brene Brown's book "Rising Strong"

Focusing on the personal domain of resilience, here are some ideas to build your resilience in advance of change:

Refresh your mindset by reviewing Prof Carol Dweck’s work on the power of mindsets (Book or Ted Talks)

Write your values and key strengths on post-it notes and place them where you can see - them each morning, to reflect on how you will live these through the day

Put exercise at the start of your day so it’s less likely to be skipped. 10 minutes of yoga at home in the morning can set you up well for the day.

Notice the pace of your breathing and other sensations in your body which signal that you need to do something different. Meditation or exercise (even walking) are proven stress reducing strategies.

Find ways to feed your creativity and curiosity. When was the last time you took an art class or went to a live music performance or danced in a silent disco?

Find a song that you can listen to that makes you break free from your current mood and feel re-energised

Expressing gratitude is a key factor of resilience. Write a thank you note to someone you appreciate (be very specific in describing why).