FOR LEADERSHIPSUSTAINING MENTAL READINESS IN
THE CONTEXT OF PROLONGED STRESSWith Russia’s invasion of Ukraine, U.S. Soldiers are living in a heightened state of readiness, uncertain how the crisis willevolve. Maintaining the mental fitness and wellbeing of these Soldiers is critical given that persistent physiological andpsychological stress (ambiguity, family separation, underlying pressure, problems outside of their control, etc.) candiminish motivation, wellbeing, and psychological health.
This Quick Guide highlights strategies that can protect mental health, bolster resilience, and maintain mental readiness.
Leaders can reinforce these strategies as part of their routine touchpoints.

 Sleep is important for physical health, emotion regulation, and cognitive functioning
 Psychological stressors (like uncertainty and ambiguity) and environmental stressors (likenoise, light, and temperature) can interfere with good sleep hygiene Soldiers practice better sleep habits when their leaders emphasize the importance of sleep
 Preparing the body for sleep by engaging in a regular bedtime routine and limiting blue light

can support good sleep When regular sleep isn’t possible, tactical napping can help
 To prepare for anticipated lack of sleep, bank sleep ahead of time Individual resilience can be strengthened by practicing mental skills
 Grounding, deep tactical breathing, self-talk, and buddy-talk can be integrated into daily life

to reduce anxiety and maintain focus (see next page for details)
 Anger can be a normal response to upsetting events, but uncontrolled or problematicanger can interfere with functioning and good decision making
 Challenging thinking can strengthen emotion regulation (see next page for details)
 Leaders set the tone. Choose how to leverage group emotion, which can aid (or hinder) teamfunctioning under stress (see next page for details)
 Emphasizing the team’s purpose and values when facing uncertainty or setback is essential

for boosting optimism and resilient performance The more leaders practice and encourage resilience skills, the more their Soldiers will too Leaders who monitor their own wellbeing are better able to sustain their unit’s readiness
Maintaining focus on resilience can get lost amidst mission-critical tasks. Leaders have an opportunity to reinforce Soldier
resilience and readiness by acknowledging the underlying mental stress, deliberately integrating resilience skills into
leader touchpoints, and coaching Soldiers to use these skills.
Leader Quick-Guide on Sustaining ReadinessApproved for public release; distribution unlimited

March 2022 I Version 1

When something that cannot be controlled is draining attention and energy
Acknowledge the stress and remind Soldiers that concerns are common and understandable

Ask “how can I change it?” to identify what can be changed and accept what cannot be changed

Develop a short phrase (like “let it go”) that can serve as a personal reminder for acceptance

When feeling overwhelmed or anxiousTake slow, deep breaths from the stomach, instead of chest and shoulders

Count to 5 while breathing in, and count to 5 while breathing outPractice for 2 minutes and focus on the breath

When needing to reduce overwhelming stress that interferes with focus


Identify 3 things that the Soldier sees, hears, and feels (physically) in their environmentUse this technique as a quick method for reorienting to the present

When needing to boost confidence, motivation, or attentionCreate a short phrase to increase confidence and stay mentally tough during times of stress

Develop short phrases to walk through simple technical procedures

When negative feelings are getting in the way of relationships and connection
Label emotions with specific words. For example, rather than labeling every negative
feeling as “mad”, consider if the feeling is “disappointed”, “annoyed”, “impatient,” orsomething else. Selecting specific words can enhance emotional controlTry “5-5-5.” Take the perspective of your future self by imagining how you will feel about
small concerns 5 weeks, 5 months, and 5 years from nowTake a tactical pause before responding to make a better choice

When team emotions need resetting

Remember that emotions and connection are contagious in groupsConsider that contagion is fueled by words, tone, facial expressions, and body languageCheck and recalibrate yourself: Team members can read when their leaders are stressedYou have the opportunity to reset every dayWhen sustaining trust and connection
Remind the team of the importance of the mission

Express gratitude for the team’s shared efforts

Leader Quick-Guide on Sustaining ReadinessApproved for public release; distribution unlimited

Walter Reed Army Institute of Research I March 2022 I Version 1