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Resilient Responders

Mental Fitness

Build mental fitness by using the P-S-D steps to challenge unhelpful thoughts, applying the 90-10 rule to focus on what can be controlled, and drawing strength from past successes.

Last updated 28 May 2026

When we are carrying out our duties as emergency responders or in supporting the organisation, we may face difficult situations such as going on a stressful call. Building our mental fitness helps us to deal with such difficult situations in a positive manner and bounce back from challenges.

Challenge Unhelpful Thoughts

Do you know that negativity can come from automatic and unhelpful thoughts that 'pop' into our minds? For many, this usually happens when we are faced with challenges or overwhelmed with stress (i.e., distress).

  • To find out more on the different types of stress - eustress (positive stress which creates pleasant effects such as growth) and distress (negative stress which creates unpleasant effects such as fear and anxiety) - check out the page on operational stress.

Once you are aware of these thoughts and able to identify them, you can challenge your thoughts and replace them with more positive and realistic ones. Try using the following steps (P-S-D) to challenge unhelpful thoughts!

Three yellow sticky notes titled "Pause," "Stay," and "Delink" with steps to handle unhelpful thoughts.

Positive Reframing

When you are faced with challenges which may seem quite daunting, it also helps to look at them in a more positive light so that you do not feel overwhelmed.

In psychology, there is the 90-10 rule which says that the way you react to events is much more influential than the events themselves - only 10% of your life is determined by what happens to you, the other 90% is related to how you react to the 10%.

Keeping this rule in mind can help you remember that you control the majority of your life! Here are some ways you can apply the 90-10 rule:

Flowchart with three steps for positive reframing: Accept what cannot be changed, Look for what you can change, Explore the benefits of a situation.

Tapping on Past Successes

Lastly, in times of stress, you may be overwhelmed by negative emotions. Remembering how you have successfully conquered past obstacles can motivate you. This reminds you of your strengths and makes you realise that you are more capable than you originally believe.

Four orange banners with reflection questions about past challenges, overcoming them, growth, and similarities to current challenges.

References