The Big 4 Part 4 Mental Rehearsal
As first responders, you likely already employ mental rehearsal technique whenever you go out on a call (safety or hygiene protocols, uniform belt, steps to catching a hydrant, gear prep or driving to call), but this technique also can be used in other situations in your work and life.
Mental rehearsal trains the brain by building motor pathways in our brain and body. Default actions kick in, and as our brain recognizes the task, it overrides any stress response.
Mental rehearsal helps to condition the mind so that it expects and anticipates what is going to happen and is prepared for the task to come: “Ah yes, I recognize this situation. I know how to handle this.”
Mental rehearsal also involves mentally preparing yourself for the “what ifs.”
It helps you predict possible problems, work out solutions in advance, and realize a positive outcome.
This technique helps you to see success and be motivated, it helps manage arousal levels, perfect skills, refocus, or prepare.
Now, consider a real-life situation at home or at work and take a moment to mentally rehearse this situation. Imagine how you will respond calmly to the situation and what you will do when faced with these obstacles.
If your rehearsal ends with a negative outcome, take the time to go back into your mind and find ways to change it to a positive one.
Possible examples (tap):
• community presentations
• court testimony
• interviews (witnesses, suspects, injured, patients, victims)
• talking to family, media, or community after an incident
• difficult interpersonal situations
• talking to supervisor or co-worker
• talking to spouse, kids, or family member
Consider (tap):
•What is happening?
•How will you prepare?
•How might you approach the people or place involved?
•How might they respond?
•What might you say or do to ensure positive outcome?