Ultimately, effective performance preparation involves more than simply practicing the skills required for the task. It means understanding the environment, anticipating the demands of the situation and preparing yourself to respond appropriately when those demands arise.

You can train in the equipment you’ll be using, introduce realistic sounds and distractions into your practice and use mental rehearsal to familiarise yourself with the experience. You can practice under timed or observed conditions, develop strategies for dealing with unexpected events and learn to regulate your breathing when you notice your arousal increasing.

More importantly though, you can practice these techniques consistently, rather than waiting until you’re under pressure to try them for the first time. Remember, you don’t rise to the occasion, you fall to the level of your training.

Whether you’re stepping onto a competition mat, walking onto a film set, sitting an examination, taking a driving test or facing a difficult conversation, the same broad principles apply. The more effectively you prepare for the actual experience, the better equipped you may be to manage the demands of the moment.

It’s also important to accept that you can’t control every variable and you can’t guarantee that everything will go according to plan. What you can do is increase your familiarity with the situation, prepare your responses and develop the ability to bring your attention back to the task at hand.

Performance isn’t just about what you can do when everything is comfortable and familiar, it’s about how effectively and efficiently you can access those abilities when the conditions become more demanding.

…and this is absolutely something you can train.

Following on from Part 1, these principles apply far beyond the sports. In fact, some of the most obvious examples can be found in acting, where the difference between practising a performance and delivering it under pressure can be substantial.

Imagine you’re an actor on set. You’ve learnt your lines, rehearsed your scenes and worked through the character’s emotional journey. You know the material and yet, when the cameras start rolling, the crew falls silent and everyone turns their attention towards you, something changes. You become acutely aware that you’re being watched. Your heart rate increases, your breathing becomes shallower, your muscles tense and your mind starts monitoring what you’re doing.

You might suddenly struggle to recall a line that you knew perfectly well a few minutes earlier. You become overly conscious of your movements, your delivery or the expression on your face. Instead of being immersed in the scene, you’re thinking about how you’re performing.

This is a form of performance anxiety, and the underlying mechanisms are not exclusive to acting. The same thing can happen to an athlete stepping onto the competition mat, a musician walking onto a stage or someone delivering a presentation in front of colleagues.

The challenge is that the skills you’ve developed in practice don’t necessarily disappear under pressure, but your ability to access and execute them can be affected by how you respond to the situation. Excessive self-monitoring, distraction and physiological arousal will often interfere with the automatic processes you’ve spent so long developing.

This is why preparation should account for the experience of being observed, not just the technical requirements of the task. An actor might rehearse in front of other people, practice scenes whilst being recorded or become familiar with the practical rhythm of a film set with all the crew members in the background. A public speaker might rehearse in the room where they’ll be presenting, practice with an audience or deliberately introduce distractions into their preparation.

The same principle applies to examinations. Revising your notes in a comfortable environment is one thing; sitting in silence under timed conditions, with an unfamiliar paper in front of you and the knowledge that your result matters, is quite another. Practicing under realistic exam conditions helps you become familiar with the time constraints, the format and the mental demands of the experience itself.

Likewise, if you’re preparing for a driving test, you can practice the routes and manoeuvres you’re likely to encounter, become familiar with the test format and rehearse responding calmly when you make a mistake. You can’t predict every instruction or road condition, but you can prepare for the general experience of being assessed. Across all these examples, the principle remains the same; don’t just prepare for the task; prepare for the conditions under which you’ll have to perform it.

Although on a side note here, I found what helped with my driving test was actually making conversation with the examiner, because that’s what I used to during the lessons with my instructor. So in a way, I did the opposite of training under the conditions of the test and instead, changed the conditions of the test to a more familiar environment.

Composure Under Pressure

Something I have emphasised the importance of many times over the years in articles, interviews, my book as well as my teachings, so I won’t harp on too long about this! Of course, familiarising yourself with the environment and mentally rehearsing the experience are only part of the equation. Eventually, the moment arrives when you’re actually required to put it all into practice and perform. You can have prepared meticulously, but how do you manage yourself when the pressure is real?

One of the most important things to understand is that composure is not simply a personality trait. It isn’t something that some people are naturally blessed with while others are destined to struggle without it. Although people differ in their temperaments and their responses to stress, composure is something you can practice and develop.

When we perceive a situation as threatening, demanding or particularly important, our bodies can enter a heightened state of arousal. Our heart rate may increase, our muscles can become tense, and our breathing can become faster and shallower. This response isn’t inherently bad; a degree of arousal can help mobilise us for action, sharpen our readiness and give us the energy we need to perform.

The problem arises when that response becomes excessive or poorly regulated for the task in front of us; we can become so caught up in the significance of the moment that our attention shifts away from what we’re actually trying to do.

• A martial artist might become preoccupied with the consequences of losing rather than concentrating on the opponent in front of them.

• Someone taking an exam might spend so much time worrying about their performance that they struggle to retrieve information they know perfectly well.

• An actor might worry about making a mistake rather than connecting with the scene.

In each case, the challenge is not necessarily a lack of ability. It may be that the person’s response to pressure is getting in the way of that ability.

It starts with your breathing. One of the simplest and most accessible places to begin is with your breathing.

Breathing is particularly useful because it operates both automatically and voluntarily. We don’t need to think about every breath we take, but we can also deliberately change the rate and pattern of our breathing, which gives us a practical way of influencing our physiological state when we notice ourselves becoming overwhelmed or excessively tense.

When we’re anxious, we often begin breathing more rapidly and shallowly. Sometimes we hold our breath without even realising it, particularly when concentrating or anticipating something difficult. These changes can contribute to the sensations associated with anxiety and make it harder to settle ourselves.

By deliberately slowing our breathing, we can help regulate our arousal and encourage the body to move towards a calmer state. Slow, comfortable breathing can influence the autonomic nervous system, including mechanisms involved in heart rate regulation. It won’t necessarily make every feeling of anxiety disappear, but it gives us a practical starting point for managing our response. This is where the ‘danger’ is still present, but how you respond to it becomes a choice.

The key here is to practice this before you need it.

Try sitting comfortably and breathing at a steady, relaxed pace. Allow the breath to move naturally, without forcing it. Gradually slow the rhythm, keeping the inhale comfortable and allowing the exhale to be gentle and unhurried. You might find that breathing in for around four seconds and out for around six seconds works for you, although there is no single rhythm that suits everyone. If this feels uncomfortable, return to your normal breathing rather than forcing the pace.

Pay attention to how your body responds; notice whether your shoulders begin to relax, whether tension eases from your jaw and whether your thoughts begin to settle. The objective isn’t to take the biggest breath possible or to achieve a particular number, but rather to find a comfortable rhythm that helps you regulate your state.

With regular practice, you can become more familiar with the feeling of being physically settled. Should you then notice your breathing becoming rapid before a competition, a performance or an examination, you will have something practical to return to.

This is important because composure doesn’t mean pretending you aren’t nervous; it means recognising what’s happening and knowing how to respond. You may still feel the anticipation of the moment, but you don’t have to allow that feeling to dictate your behaviour.

It’s also worth remembering that the aim isn’t always to become completely relaxed. An athlete preparing to compete, or an actor preparing for an emotionally demanding scene may need energy, alertness and intensity. The goal is to regulate your arousal so that it serves the task rather than interferes with it.

Learning to control your breathing is one way of developing that awareness. Over time, you can begin to recognise the early signs of stress, intervene before they escalate and return your attention to what matters most. If you can handle yourself, you will always have an influence over the outcome of the situation rather than becoming a victim of your own nerves.

This article will delve into more of the applied psychology of performance. As you may or may not know, I was previously the psychologist for the Saudi Arabian National Tae Kwon Do team some years back and have since been hired to deliver a number of seminars and training sessions with other martial artists, athletes, performers, as well as the occasional corporate function! I wasn’t sure which section to put this in, whether it was science, applied life skills or martial arts, so I’ll keep this fairly general and not overly sport-specific, allowing you to apply it to your own training and lifestyle.

First of all, I’d always say it’s important to identify the goal; is it a sporting event, a performance, a presentation, or even something like a driving test? Knowing what the end goal is gives you an indication of how to formulate your preparations. I’d always advise examining the conditions of the event itself. For instance, if it’s a competition, let’s take a look at what’s involved; there will be people watching and does your training account for this? Probably not, but it can absolutely play a huge factor in how you perform.

Preparing for the conditions, not just the event

One of the most overlooked aspects of preparation is that we often train for the activity itself without adequately preparing for the environment in which we’re expected to perform it. We might practice the physical skills, refine our technique and become increasingly proficient at what we do, but how much of that preparation accounts for the actual conditions on the day?

If you’re a martial artist, for example, you might spend hours perfecting your techniques in the dojo. However, the conditions of a competition are very different. You’re wearing your competition gear, you’re surrounded by other competitors, there are officials present and of course, there’s an audience watching. There may be noise, distractions and the added pressure of knowing that your performance matters. Suddenly, you’re no longer just executing a technique; you’re doing so in an environment that can influence your concentration, your confidence and your physiological response.

This is why I would always encourage people to acclimatise themselves to the conditions in which they’ll be expected to perform; if you’re competing in a particular uniform or set of equipment, then train in it. If you know there will be a crowd, introduce crowd noise into your training environment. If possible, practice in a venue that resembles the one you’ll be using on the day. The idea is to make the unfamiliar as familiar as possible.

There is a psychological benefit to this; when we encounter an unfamiliar environment, our attention is naturally drawn towards it. We notice the noise, the people, the surroundings and the fact that we’re being observed. These things can become distractions because we’re not accustomed to them. By exposing ourselves to similar conditions during preparation, we can reduce some of that pressure and free up more of our attention for the task itself.

You can even take this a step further by using crowd noise as part of your preparation outside of active training. For example, you might listen to recordings of a noisy sporting arena whilst going through your usual training routine. You could also play these sounds while sitting quietly or lying down, allowing yourself to become familiar with the auditory environment without having to perform a physical task at the same time. The purpose isn’t to eliminate every feeling of nervousness or to convince yourself that the real event will be exactly like your training, but rather to increase your familiarity with the conditions, so that when the day arrives, fewer things feel completely new or foreign.

Mental Rehearsal

Of course, we can’t always recreate every aspect of the environment in which we’ll be performing. We might not have access to the competition venue, an audience or the equipment we’ll be using. This is where mental rehearsal becomes particularly useful.

In an example I’ve used previously in an article I wrote about VR, imagine you’re preparing to run a race; you can mentally take yourself through the entire experience, from the moment you arrive at the venue to the sound of the starting gun, the first few strides, the rhythm of your breathing, the movement of your arms and legs and finally crossing the finish line. The more detailed and realistic you make this experience, the more useful the exercise can become.

Mental rehearsal isn’t simply a matter of daydreaming about success. You’re deliberately practicing the experience in your mind, where you can visualise the environment, imagine the sounds around you, rehearse your movements and anticipate the challenges you might encounter along the way. You can even practice how you’ll respond if something doesn’t go according to plan.

Interestingly, mental imagery isn’t necessarily a passive process; research into motor imagery has demonstrated that mentally rehearsing a movement can activate some of the same neural networks involved in physically performing it. In other words, when you mentally run a race from start to finish, your brain isn’t simply watching a film; it’s engaging with a representation of the movement itself. This is one reason mental rehearsal can be a useful addition to physical practice.

I think of this as preparing yourself holographically; you’re building a more complete representation of the experience, rather than focusing exclusively on one isolated component. You’re not just rehearsing the physical actions, the sensory environment, the sequence of events, but also your response to the pressure surrounding them.

The more realistic your rehearsal, the more you can familiarise yourself with the experience before you encounter it in real life. You can imagine the crowd, the noise, the anticipation and the sensations associated with performing. You can also rehearse maintaining your composure when you notice your heart rate rising or when something unexpected happens.

This doesn’t mean mental rehearsal will perfectly replicate the real event, nor does it replace physical training. It means you can use your imagination as another tool in your preparation. You’re giving yourself an opportunity to practise the experience before it happens.

In Part 2, I’ll relate this to how this applies to non-athletes!

​Another often overlooked yet effective strategy for reducing stress is decluttering both your digital and physical workspace. A clean, organised environment helps to clear mental clutter and promotes focus. It’s much easier to think clearly and manage tasks when your desk and digital files aren’t drowning you in unnecessary distractions. By keeping things tidy, you can navigate your workday with more clarity, enabling you to focus on prioritising the tasks that truly matter, which as a result will reduce the feeling of being overwhelmed and burnout.

​Additionally, managing interpersonal relationships is a crucial factor in reducing workplace stress. Clear, respectful communication can help prevent misunderstandings and unnecessary tension. Establishing open lines of communication with your colleagues allows for better collaboration and a shared understanding of each person’s workload and priorities. Active listening (the practice of fully concentrating, understanding, responding and remembering what someone is saying, as opposed to just passively hearing words) is a key component of this as it fosters empathy and ensures that everyone feels heard and understood, which can immediately reduce the potential for conflict or frustration.

​Another important aspect is setting and respecting boundaries. In a fast-paced work environment, it’s easy for personal limits to be overlooked, leading to burnout. Setting clear boundaries with colleagues, whether it’s about how much time you can dedicate to certain tasks or when you’re available for meetings can help to preserve your mental energy and reduce stress. Likewise, it is important to be respectful of the boundaries of others, which can create a more balanced, less overwhelming work dynamic. Remember, it’s fine to say no, ask for help or to delegate when you need to prioritise your well being.

​Sometimes, conflicts are inevitable. As you may know, conflict resolution is something I often focus on, especially in a martial arts context with real life situations that present danger, however exhibiting empathy and active learning can absolutely be applied to the workplace. As such, learning how to address someone calmly and constructively can make a significant difference in reducing interpersonal stress. If a disagreement arises, try to approach it with an open mind, focusing on solutions rather than assigning blame. Keep in mind that not every issue needs to escalate into a confrontation; sometimes, it’s best to recognise when it’s not the hill you want to die on. Picking your battles wisely ensures that you’re not wasting energy on matters that won’t significantly impact your work, well being or relationship with a colleague. Conflict resolution skills can therefore help you navigate difficult conversations without letting tension escalate, which is a great way to keep stress levels in check.

​In conclusion, creating a routine that includes both structure and flexibility whilst prioritising self care and incorporating strategies like decluttering will set you up for a more manageable, less anxious work life. Start by implementing one small change today; try regularly planning the next day’s tasks, scheduling breaks, decluttering your workspace and fostering open communication with colleague and notice how it impacts your stress levels.

If you’ve ever found yourself feeling overwhelmed by the constant demands of work, you’re certainly not alone. Many people struggle to manage anxiety day to day, especially in a busy, high pressure work environment. This is something I get asked frequently, so in this article, I’ll explore how simple strategies, like creating structure and incorporating flexibility can help you regain control and reduce anxiety. If you’re someone who works a full time job and/or has many other commitments, you may likely spend more time with colleagues than you do with family and friends. I used to work behind a desk (and a whole load of other jobs in the evening and weekends), where time was always tight, so I quickly learned the importance of organising my schedule to manage everything effectively.

One thing I used to do everyday was to write my schedule and all the things that I needed to do for tomorrow, then review it at the end of the day so that I could hit the ground running as soon as I got to work the following morning. I would handwrite this but that was down to personal preference; using your calendar can also yield the same results, so long as you review it the day before.

Writing and reviewing tomorrow’s schedule today is a seemingly small but significant way to help us to manage anxieties; in a monotonous 9-5, having an element of predictability absolutely helps to reduce uncertainty when we have a guideline for the day. This also gives us an increased sense of control of our time and accountability where we know what needs to be done in a structured way that can be managed more practically, which will help to prevent us from becoming overwhelmed.

While structure provides a solid foundation to help manage anxiety, flexibility helps to ensure that we don’t feel trapped by rigid expectations; by allowing room for adjustments, whether it’s taking a break when needed or shifting priorities, we can adapt without feeling overwhelmed. Flexibility also extends to how we navigate interactions with colleagues, acknowledging their challenges and adjusting our approach to foster more supportive and less stressful relationships. In a workplace environment, understanding and adapting to the needs of others can create a more harmonious atmosphere and reduce interpersonal stress.

It sounds simple, but let’s go a little further. If we can schedule the tasks of tomorrow today, we can also factor in times where we may need breaks and time for ourselves. Taking breaks isn’t just about stepping away from work, it’s about recharging both mentally and physically. Short, intentional breaks throughout the day can help reset your focus, reduce stress, and prevent burnout. Schedule these breaks into your day, just like you would any other task, to ensure you’re taking care of yourself. I’ve said previously that you can only donate money if you have money; you can only really give yourself if you first have yourself, so put yourself first. Remember that you can’t give what you don’t have, so taking care of yourself is essential so you can show up for others too.

So, I frequently get asked for relationship advice (In fact, a lot of guys even ask me for romantic ideas for their partners). As I’ve been single for an extensive period of time, I’m not sure I’m fully qualified, but happy to share my thoughts, which come from my own values, experiences, observations as well as my work as a counsellor, not to mention, I am somewhat of a hopeless romantic who also has an entire Instagram account on (mostly original!) love and life quotes: @ilovethereforeilive! Instead of quotes, I’ll pad out what I think are the most important points. I’m fully aware that these principles are often easier said than done, but a healthy relationship is ultimately a commitment; one that requires ongoing effort, reflection and the willingness to do the work. So without further ado:

• Self work

  • Do as much self work as you can; this will always be an ongoing process. You never want to jeopardise or sabotage a relationship over something you could have fixed in yourself, for instance, jealousy, anger issues, insecurity or unprocessed experiences. This also includes past experiences and overly projecting them; keep in mind that there is no future when you make your present person for your past trauma. I always think it’s important to complete yourself first before you try to complete someone else.

• Love when you’re ready, not when you’re lonely

  • It’s such a cliché to say love yourself first and love will find you as self love and romantic love are entirely different. That being said, enjoying your own company is essential before you can expect anyone else to enjoy yours; without a healthy relationship with yourself, it’s hard to build one with someone else. When we are lonely, there is a tendency to lower standards and choose not so good company; it’s always far better to be alone than with the wrong people.

• Appreciate and enjoy who your partner is

  • Generally speaking, if you want them to change, then it’s not them that you want. If you fell in love with who they are, then let them be free and support them, believe in them. Of course, I’m aware that if they have genuinely harmful and destructive traits, then address what you can within reason and stay clear on your own boundaries and wellbeing. Remember that you don’t want to lose yourself trying to save someone else. .

• Ego and self respect

  • Know the difference between the two; value the relationship over one but not the other. This is where the importance of setting, maintaining and honouring boundaries really comes in.

• Communication

  • Good communication is a form of respect. Practice it, expect it and be aware of whether it’s being reciprocated. Healthy communication is not just talking; it’s listening, clarifying and understanding.

• Effort

  • The effort you put in at the beginning shouldn’t ever stop when you’re with them. Consistency, showing up, caring, trying and continuing to learn keeps the relationship alive and meaningful.

• ​Accountability ​

  • A healthy relationship isn’t about being perfect, it’s about taking responsibility when you’re not. Accountability means owning your mistakes, repairing when needed and being willing to grow. It builds trust faster than pretending to be right ever will.

• Emotional safety

  • A healthy relationship should feel like a safe space and not a battlefield. Emotional safety is knowing you can express yourself without fear of ridicule, manipulation or punishment. It’s the freedom to be vulnerable, make mistakes and still feel valued. When both people create an environment where honesty is met with understanding and respect rather than judgment, the trust becomes unshakeable.

• Interdependency over codependency

  • You don’t want two people who are fused together with no sense of self (or two people who function like unaligned entities). Interdependence is the balance, where you maintain your individuality and choose partnership with one another. In essence, I am me, you are you and we choose us.

• Giving space and time

  • Even the healthiest couples need time apart. Personal space, hobbies, friends and solitude all keep the relationship fresh and prevent resentment. Space isn’t a threat to your connection as such, it’s a form of nourishment; it gives you room to recharge, reflect and grow, so when you come back together, you’ll be coming in more full and more present versions of yourselves.

• Shared values

  • Love matters, but what is also essential is shared values that create a strong foundation. Values such as kindness, loyalty, conflict style, goals, lifestyle choices; these are what make long term compatibility possible. Values guide decisions and aligned decisions strengthen the relationship.

• Dealing with conflict

  • I have spoken much about dealing with conflict, but in terms of a relationship, you can love someone deeply and still argue. Conflict isn’t the problem per se, but rather how you handle it. When you handle an issue, it’s important to be fair, calm, empathetic, actively listening and avoiding cruelty or contempt to make disagreements productive instead of damaging. It’s never about winning; it’s about understanding.

• Intimacy

  • Intimacy isn’t just physical, it’s also emotional and intellectual. Routine intimacy such as daily check-ins, shared habits and private jokes can help to hold relationships together. Keep nurturing the parts that make you feel close in ways beyond the surface. True intimacy also means being sensitive to your partner’s needs and state of mind. There will be times when they’re not in the mood, when they’re tired, stressed or overwhelmed and respecting that is essential. This emphasises attunement; noticing, caring and adjusting, which ultimately helps to create safety. When intimacy is built on understanding rather than pressure, closeness becomes deeper, more genuine and far more connected.

• Growing together through change

  • People change over time and so will your relationship. Growth is natural and necessary and the goal isn’t to stay the same but to evolve and grow in ways that complement each other. Learn to adapt, to understand the shifts in each other’s dreams, needs and perspectives. When both people choose to grow together rather than apart, the relationship deepens. Change isn’t the enemy; growing in different directions without communicating is. Stay open, stay curious and allow each stage of life to teach you how to love each other better.

• Choosing each other every day

  • Love isn’t just a feeling, but rather it’s a choice that gets made repeatedly. Some days it will be easy and other days, you have to be intentional and conscious. Choosing each other daily means prioritising the relationship in small ways; showing appreciation, being present, apologising when needed and making the effort to stay connected. Consistency turns affection into partnership.

• Breaking up and letting go

  • I could write an entirely separate article about this, but for now as I’m in the flow, I’ll just put it all here. It’s important to know that not every relationship is meant to go the distance and that’s not a sign of failure; it’s a part of growth. Sometimes two good people simply stop growing in the same direction. Ending a relationship with honesty, respect and kindness is just as important as nurturing one. Letting go when something is no longer healthy protects both people’s futures. Breakups can be painful, but they also create space for clarity, healing and eventually a better fit. Love yourself enough to stay when it’s right and to walk away when it’s not.

In conclusion, healthy relationships aren’t built on luck, they’re built on self awareness, communication, effort, mutual respect and the willingness to grow together through every season of life. When two people show up for themselves and for each other with honesty, sensitivity and consistency, love becomes something steady rather than uncertain. It’s never about being perfect; it’s about choosing to grow, communicate and stay connected through every season together. Should a relationship reach a point where it can’t grow any further, choosing to end it with clarity and kindness is also an act of care; for yourself and for the other person. After a breakup, it’s important to return to yourself and incidentally, back to the first points of this article; continue your self-work, nurture your own company and enter a relationship when you’re truly ready. In every form, love is about growth; growing together when you can, growing apart when you must and approaching the next chapter with awareness, patience and a full heart.

As I mentioned at the start, I know these things are often easier said than done, but love is a commitment and doing the work is part of choosing each other every day. Once again, as much of my articles are mind dumps, I will probably add to this at some point! ...and if you followed my IG, I appreciate you so much!

Photo by Kirsty Cox Photography

Something I do a lot of is visualisation, which can be an exceptionally productive, positive and uplifting form of practice. It is something I would advise and guide through when I worked as a counsellor. As mentioned in other articles, if you run a race in your mind, all the muscles involved with that run activate, even when you’re not moving. If I described eating a lemon to you down to the last detail, it would probably invoke a certain physiological reaction. That very concept should inform us that our thoughts have such an impact on our physical states, which is why it is so important to feed ourselves with positive and objective thoughts instead of dwelling into the past or worrying about things that have yet to occur, if they ever do.

​Many people do physical exercise, because it helps with their mental state. Personally, for the most part, I feel that in many cases, it is more beneficial to train your mind before your body. If for some reason you are unable to train, your mental state will suffer because it is dependent on the physical act of training. Putting the mind first allows you to be able to adapt and deal with stressful situations more effectively. I regard my mind to be the driver and my body the car. Even if the car is a Ferrari, if the driver is compromised or drunk behind the wheel, it doesn’t matter how good the car is; harm will surely come to the driver, passenger, bystander or all parties. This is why I feel that mental and spiritual practices are so important to a healthy well being; where your attention goes and how you think, your body will certainly follow. As mentioned in other articles, if there is an emergency, physical fitness is essential but composure under pressure is absolutely paramount, which is why mental training should be prioritised.

On the flip side, if we are going through certain difficult periods of our lives that take a toll on our mental state, going through the physical motions can also be beneficial, just so that we can still be physically well, which can in turn improve our mental state. However, not addressing whatever is happening in our minds and hearts can still leave us in an unhealthy state.

​I mentioned in another article that if we think 50,000 thoughts a day, 70% tends to be negative; if I had £50,000 a day but spent £35,000 on things that made me unhappy, you’d think me crazy. I therefore try to spend all that money on things that made me (and others!) happy; I try to do the same thing, where I spend my thoughts as wisely as I would like to spend my money. We can only think one thought at a time and it can be difficult to stop those intrusive train of thoughts, which is why it can be helpful to speak out loud and change the narrative so we don’t spiral and descend.

Personally, I stopped thinking in words decades ago; I instead think in pictures (which certainly helps with working in the film!). It is entirely possible to do this and can be exceptionally freeing. We all do this because when we recall a memory, we are thinking in pictures. It takes some practice, but this can be applied to our current train of thought. So when it comes to visualisation, I try to visualise my future the same way I remember my past.

When it comes to visualisation, one of my favourite exercises is looking at Future Jon. I don’t look at what he has achieved or what possessions he has, but rather who he is as a person. He is kind, hard working, patient, organised, good attention to detail, easy to work with and likeable. Those are attributes that I can apply to myself now and work towards becoming because I am designing who Future Jon is and how I can become him and then what I want to achieve is more likely to happen for me. Visualisation may cast your mind into the future; your physical body just needs the requisite time to get there. It’s not fake it till you make it because you’re working on those traits to become a better version of yourself. When we are faced with a situation, often we only think about the present way of dealing as opposed to how Future Us may want us to have dealt with it. Is how we deal with something now aligned with how we would have wanted our future selves to have dealt with it? That is certainly a question we should consider in order to progress.

If we can suffer from imagined troubles, then we also have the ability to enjoy imagined possibilities .

I might write more and tweak this article another time as this has been a bit of mind dump! Thank you for bearing with me =)

In this section, we’ll briefly address the scenarios listed in Part 1:

• Pandemic

• Natural disasters

• Economic collapse

• Cyber attack

• War

• Terrorism

• Nuclear attack

• Climate change

• Failure of electrical grid and critical infrastructure

• Personal hardships

Pandemic

As we’re all going through one at the moment, this will be quite relevant. Having food, water, water filtration, sanitation as well as medication is important. Limiting contact with others, as we know, can help reduce transmission. This also means avoiding crowded areas where possible. Whilst there is dispute regarding facial coverings, they are not the whole solution, but serve as a means to reduce transmission in addition to maintaining distance from others (Remember that not all facial coverings are made equal either. Be sure to look up eye protection also). Of course, practicing good hygiene is absolutely essential (washing hands, hand sanitiser etc.). When you’re out and about, you’ll be in contact with a lot of different people and objects, especially if you’re taking public transport.

It’s also important to keep apprised of current ongoings local, national and international, but with an open mind and remain objective. News outlets may overestimate the statistics, which serve to sensationalise what is happening to attract more readers and more viewers. Authorities however, may downplay the severity in order to reduce fear or unrest.

Any kind of civil unrest may result in an increase in the spread of a virus. Unrest may even come in the form of panic buying in supermarkets. It’s therefore advisable to do a gradual stockpile of food, water and supplies; this is a conscious choice to prepare before an ‘event’; the practice of gradual stockpiling is not synonymous with panic buying. Having sufficient supplies at home simply helps to prevent you from going out to supermarkets where there will be so many others who did not prepare and are now acting in panic. In some way or form, what we have gone through has taught us to have some mindset of preparedness; as we’re not yet in the clear of our current pandemic, for any future occurrences or events, it’s important to continue to educate ourselves and remain prepared.

Natural Disasters

We can’t predict when natural disasters occur, so how we can prepare for them will always be challenging. First of all, it’s advisable to know what may be common in your area or anywhere you go to visit, for example, holidays and business trips, so signing up to any weather alerts would be a good idea.

Having emergency supplies is necessary also; first aid, radio, water, snacks, cash and even perhaps local maps; this is something you could keep in a car, much like a coat for a rainy day.

If you’re at home, you may be cut off from contact with the authorities amongst other concerns such as electricity going out. As such, having an emergency supply of food, water and sanitation as well as any medication you may need is necessary to remain self-sufficient for a while until things are resolved. However the issue is that we just don’t know how long that would take.

If you have others that you live with, it’s important to have a pre-established plan. As mentioned in Part 1, they will hopefully be receptive to such a conversation and plan, especially from what we have gone through. Such a plan could take the form of where, when and how to get there; it’s also ideal to practice this. As mentioned previously, having a means of communication will be important to establish what is happening. If the power goes out however, you’d need an alternate power source as well as a radio.

Economic Collapse

An economic collapse would result in bank closures, food and gas shortages, to say the least. Water and electricity may also become unavailable. Should banks be closed, people will be cut off from their accounts, which can result in desperate measures, such as looting and rioting. Authorities may then declare a state of emergency.

Preparations would include stockpiling on food, water, medication and other supplies, such as sanitary products like shampoo, soap, detergent, plastic bags, not to mention clothing. Having alternative forms of power is recommended, in the event that you’re unable to pay for electricity.

It’s also essential that we practice and learn new skills, especially with how we interact with others. For instance, offering services, carpooling to save petrol, bartering and trading food. Other skills we could practice are cooking, baking, first aid and also practical skills, such as being able to fix a fence. Having a back up fund, such as emergency cash will be exceptionally useful during this time, especially in smaller denominations so that you don’t end up overpaying as change may not be available. If you are looking to invest your money now, precious metals are a good way to go; silver for instance can be used to barter and trade (Bartering is another skill to practice).

In the event of any widespread violence, it’s not the worst idea to beef up on home security as well as some proficiency in self defence. As a martial artist, fighting is always the last resort, but it’s a skill set to have should you ever need it.

​Financially speaking though, we just have to be smarter with how we spend and save our money as well as where to invest it.

Cyber Attack

The internet and all of our devices that are connected are always open and vulnerable to cyber attacks. If you think about just how much you use your phone for as well as how much our society is dependent on the internet and what could happen if these get taken out. Whilst we may not be physically harmed, physical resources will be affected, such as our infrastructural systems as well as ‘shielding’ on military installations before something worse to come. With cyber attacks, we must also take access to our own money into consideration.

​In terms of our day to day smart device usage, it’s essential that we maintain our apps so that they are constantly updated; don’t forget to update your antivirus software too. This includes upgrading any firmware on our routers also. More recently, Google Chrome reported a zero day exploit; this is essentially a security risk that is compromised and exploited before the developers are able to patch it. Sometimes, the developers don’t even know about the security vulnerabilities until after it’s been exposed. Zero day therefore refers to having no time to resolve or fix the problem.

​In this day and age, we tend to use our credit cards more, however in the event of a cyber attack, we may not be able to at all. This is why keeping cash is a good idea so that you can still use it at shops and petrol stations, especially if you are not close to home. Not just this, cash is not traceable and also prevents the risk of anyone trying to steal personal data.

​Cyber attacks can target any sector, resulting in things such as power outages and food shortages; the chaos that may ensue from a cyber attack could also result in the form of rioting and looting, which is why having plenty of supplies at home is key. As we don’t know how long this would last for, doing an inventory of our supplies and rationing them would be appropriate. Having renewable forms of power, such as solar powered generators is a good idea, which you can hook a CB radio up to in order to stay updated on the outside world.

War

​Should there be a war, then it’s not just supplies that you would need. It’s essential to have an actual emergency plan and a means to evacuate with your family with those supplies. You should also consider forms of self defence. Should an attack happen, take into account that you may not be together, which is why you will need to have a pre-established plan. As mentioned previously in Part 1, if you just escape without a plan you are essentially a refugee. It is therefore advisable to steer clear of major cities and highly populated areas. If you can’t get home, having a backup plan and safe location is ideal. Each family member should have supplies also made readily available and accessible, such as keeping it in the boot of a car in addition to having the petrol tanks topped up.

​Should you have friends or family who live in rural areas, it would be sensible to speak with them in the case of such an emergency for you to seek shelter with them. This is where having skills and supplies will be essential so that you can contribute to their household and not just be another mouth to feed.

​The statement coined by Cicero in 52BC, ‘inter arma enim silent leges’ (though allegedly, the actual wording was ‘silent enim leges inter arma’), meaning ‘for among arms, the laws are silent’, is unfortunately, exceptionally relevant today.

Terrorism

​In terms of a terrorist attack, other skills that must be practiced are situational awareness, seeing the changes in the status quo. If you spot something out of the ordinary, it may be irresponsible to not call some kind of attention to it, even if you do it discreetly. Whilst terrorist attacks are generally random and cannot be predicted, having an understanding of current world affairs is advisable to assess risks. As a self defence instructor, awareness is always one of the most important things we have to be able to prevent something from happening or removing ourselves before it happens. This means keeping our eyes on our surroundings and not being distracted by our phones.

If you go into a building, take note of the exits; such events can happen anywhere at any time and our priorities are always the safety of those who you are with, especially if they are less capable than us. This means that you don’t play hero. Fighting is always the last resort. Composure under pressure will be key here and should be prioritised in order to keep yourself calm, which can also help those around you to stay calm.

Nuclear Attack

This is the worst of all the scenarios; given the recent and current events, this cannot be ruled out. Whilst some may be fortunate enough to have an underground shelter, this is just not a viable option for the rest of us. Nuclear weapons can be detonated at any altitude; an electromagnetic pulse is generated as a result of a nuclear detonation, which would cause disruption and permanent failure to electrical equipment, engines and some infrastructural systems (a cyber attack may come first).

Survival of a nuclear blast is dependent on several things, such as the size, radius, how high it is in the atmosphere, when it detonates and how close you are to it; 1 megaton for instance, would have a blast radius of about 3.7 miles. Do not look at the blast itself as this can visually incapacitate us from the flash; time is of the essence. To protect ourselves, you would need to duck and stay covered as best as you can, covering as much skin as possible. You would ideally remove ourselves as far as away as possible and seek shelter, (ideally underground if possible; soil helps to shield from radiation) and stay there to protect ourselves from radiation. Concrete, bricks and even glass and plastic can protect us from different types of radiation. If there isn’t a basement level, then the centre of a building on the ground floor is the next best bet to keep distance away from the fallout. Keep in mind that removing your clothes can also reduce exposure to radiation. Don’t use shampoo or conditioner as they bind radioactive material to hair.

As it could be weeks before it’s safe to go outside, you would need supplies to last you for that time. If you’re staying in at home, you may have prepared for this already, though if you’re out, supplies may be scarce. If you do go out, remember that winds may carry the fallout for hundreds of miles and you may just expose yourself to more radiation, even if it has reduced over time. In the event of a nuclear attack, water, earth and sky will all be contaminated.

​As this is a general overview, we won’t go into the treatment of exposure to radiation. Keep in mind that the severity is based on the amount of radiation and duration of exposure.

Climate Change

Climate change is something that is always in debate. Regardless of your views, extreme weather events and disasters can absolutely occur and its effects on the environment, which therefore absolutely affect us. It’s important to look at historical occurrences in your local area to see what may be likely to happen. As mentioned earlier previously, stocking up on food, water, medication and other supplies should be a priority, which can be done gradually as changes in climate will not be sudden. In addition to this, making home improvements and adjustments should be considered also, such as better insulation.

Failure of Electrical Grid and Critical Infrastructure

​If there is a failure in the national electricity grid, everything and everyone will be affected. No power means no water, no communications, no transportation, stores will close and authorities will struggle to keep control. If there is a food shortage, people may resort to violence and stealing from others. Home security is therefore something to look into, especially with entry points. Some people have security cameras, but they can be easily vandalised but are also redundant if the power goes out.

Remember, we are only civil because we have full stomachs; the quote ‘every society is three meals away from anarchy’ by Lenin, expresses that things could fall apart very quickly. This is why it’s so important to make preparations now. Don’t forget the Gray Man and OpSec principles also, discussed in Part 1.

​Personal Hardships

Start now, especially in the event of a personal hardship. This is a literal form of life insurance.

​The authorities may not be able to offer assistance either as they may be overrun, which is why it’s important in all scenarios to be able to fend for ourselves. As mentioned previously, emergency preparedness is all about self sufficiency and independence to ensure that we remain safe before, during and after an event.

As Part 3 of this topic is something I’ve written in the space of a few hours as a brain dump in the early hours of the morning, I may come back, revise and rewrite certain areas in case I missed anything. Hopefully, this will give you an overview of things to keep in mind and put into practice.

Remember that if you’re a martial artist, then you are training for a worst case situation that may never happen. If you keep a coat in the boot of your car, you’re preparing for bad weather. Any preparations you do should always be done rationally and calmly, which is precisely the opposite of the actions of the panicked and desperate. If you are a martial artist, it is important to ensure that your practice is consistent and that your skill set is relevant to acknowledge the dangers of the world we live in.

​Remember that the authorities may be overrun. Calling them in an emergency event for instance may therefore not be possible for immediate assistance. The police for instance will normally be there to deal with the aftermath, not the event itself. Keep in mind that self defence is another form of preparedness; some may choose firearms, but keep in mind that ‘if all you have is a hammer, everything looks like a nail’ (Maslow, 1962). Household objects can also be used as a form of self defence in addition to hand to hand proficiency, which is important. You must also keep in mind that you will be held accountable for anything you do once everything goes back to a ‘normal’ state. Stay objective, stay calm and stay aware; amend and adapt your plans accordingly. Remember that collapse may be gradual, but that doesn’t mean it’s not happening. If it does happen instantaneously, beware of others who may put you and yours at risk, especially if they did not prepare.

​Once again, I cannot emphasise the importance of composure under pressure more, whilst recognising and acknowledging risks and knowing what to do in the face of imminent and life threatening danger. Being panicked will most certainly cause panic to others. It is always advisable to stay at yellow alert when you’re out so you can assess potential threats and adapt to changing circumstances so that you can act quickly and rationally. Remember that indecisiveness is a huge limiting factor when it comes to thinking on your feet.

​​Remember that having such an approach to preparedness is not negative or pessimistic; if anything, it’s pragmatic and positive as we still have hope that we will survive after an event. Having a preparedness approach is a physical and literal form of life insurance; the supplies you acquire will be things you will use anyway, not to mention the knowledge and skills you will have gained throughout your preparations. The supplies you have is only one part of the equation; remember that diminishing resources buys you time, not a future; skills and know-how must be continually practiced in addition to the ability to stay calm and physically fit. All of which will be invaluable for you and your loved ones. Prepare today to survive tomorrow.

*Edit* 15 August 2022: If you are based in the UK, the government will be launching an emergency alert system from October onwards. So long as you have a smartphone, you will be automatically alerted to any warnings, such as ‘floodings, fires, extreme weather and other public health emergencies’, should you be in the vicinity of the danger (BBC, 2022); click here to read. Personally, I feel that other emergencies such as the ones listed above, terror attacks for instance, should be added to this list also. Be sure to keep your phone updated in terms of software and security updates. Should you receive an alert, please make sure you prioritise this as it could save lives. Receiving an alert is one thing, however once again I must emphasise the importance of composure under pressure so that you do not panic and are able to respond and act objectively and accordingly. It is essential to continue to refresh your knowledge and research on emergency situations.

You do not rise to the occasion; you fall to the level of your training.

If you are choosing to stay in or ‘bug in’ (generally not advisable because you’re operating on diminishing resources), then you will also need to think of precautions to fortify your home. This will require you to evaluate the effectiveness of the security of your entry points, such as doors and windows. Of course, having home surveillance such as cameras and alarms are useful however should the power go out, this will render them useless. Until an emergency arises, now would be a good time for you to begin a gradual accumulation of food, water and supplies in addition to learning skills such as first aid, methods of sanitation and self defence. Physical fitness will also be an important factor that should not be overlooked as well as mental preparedness, especially in the event where you may have to leave your home.

Keep in mind that should you bug out because of an emergency and are unprepared, you are essentially a refugee; don’t do it unless you absolutely must. It’s advisable to have planned a location that you could go to in such an event and practiced getting there as well as different ways to get there. If you don’t, that’s fine; now is the best time to think about this.

​​If you are going to choose a location to ‘bug out’ to, it should not be easy to find and away from people, advisably off the main roads with cover. Having a location to go to should be something to you should consider and plan first. You’ll also need supplies for the journey to get you there in the form of a bug out bag, which consists of all the items in your get home bag, but with additional warm clothing items as well as socks (the last thing you want is to get trench foot), rain ponchos, a way to make fire, navigation, a tent, sleeping bag, a means of communications as well as cash. In the event of a disaster, where the power is out, you will not be able to use your cards; cash will more than likely still be accepted for bartering. If you have a location to go to, it’ll be a good idea to practice the journey.

As mentioned earlier, survival is food, water, shelter, medicine and communications; such a location would need to satisfy these requirements and of course, security as this location would need to be fortifiable. In addition to this however, if an event requires you to bug out for the long term, you would need to be self sufficient in terms of sources of food and power.

​​We can’t predict when the next ‘event’ is going to happen; an emergency situation such as a natural disaster may occur when you’re not home, so it’s good to plan ahead and practice skills so that they become second nature. You will need to be adaptable for any variables that arise so you can amend your plans accordingly at the drop of a hat. You must also place mental objectivity and composure under pressure as a priority and constantly observe, assess and adapt to the situation. I will emphasise that it’s not enough to have the equipment, you also need skills and proficiency. Much of us during the Covid-19 pandemic have been forced outside of our comfort zone; there may be more issues to come that will affect us all.

​Your preparations should be made out of necessity in a rational manner and be regarded as a form of life insurance as opposed to paranoia and fantasy. I know many people imagine preparing for events such as a zombie apocalypse (Whilst I initially didn’t want to talk about this as I felt that it would detract from the seriousness of preparedness, I will address it!). For those of you who are into zombies, it may interest you to know that the CDC (Centers for Disease Control and Prevention) previously had a section on the theme of zombies, which can be found here, with a fairly light hearted downloadable comic. However, before we get too carried away, this was absolutely not intended to foreshadow an upcoming zombie apocalypse, but to create some awareness of emergency preparedness; being prepared for a zombie outbreak allows preparation for a variety of different emergencies. More resources here. Following on from this, the U.S. Department of Defense Strategic Command (CONOP) has a plan in place for zombies, known as CONPLAN 8888 AKA the Counter-Zombie Dominance, devised to serve as contingency plans and responses to deal with the theme of zombies. The reason for this to avoid any fallout with other nations, in the event that these plans were leaked or made public, which could be misconstrued as actual plans against them. ‘Using this fictitious scenario avoided concerns over the use of classified information, it resolved sensitivity to using real-world nations or scenarios and it better engaged the students‘ (CONPLAN 8888, 2011).

​Though keep in mind that contrary to what films may have you believe regarding SHTF, collapse (excluding AOGs here, such as tsunamis and earthquakes) may not happen instantaneously at all. A fallout followed by the aftermath where the law falls silent is usually an expectation and perhaps even a fantasy for those who want this kind of freedom away from society. Whilst it’s important to be prepared for an instant occurrence, we should also take into account that a collapse could happen gradually over time. Whilst it’s a bit of fun to indulge in zombies and film fantasy, stay grounded and remember why you are preparing and the list of scenarios listed in Part 1 for when it hits the fan as well as the 5 key components to survival. Not to mention, staying informed of local and widescale ongoings, whilst maintaining confidentiality and your situational awareness.

I may write more on this topic as this has been a basic overview, without going into too much depth, though this will hopefully give you a few ideas. You don’t have to go crazy, it’s just common sense to have an awareness and a plan on the subject, especially given recent events, which may result in further events to come, which could include a time of civil unrest. Like everything else, this is an ongoing learning process, so be sure to do further research on this; better to be prepared than not at all.

*Edit*: I wrote more...!

Emergency preparedness is something that is not talked about nearly enough; this is just a short article on the topic without going too much into depth. As a martial artist, much of my training is for worst case scenarios. As such, preparedness is something that has always interested me. Experience in this field is therefore an extension of my training as a precautionary measure.

​The term ‘prepping’ has many connotations, such as those who are overly paranoid who are preparing for an apocalypse or doomsday-like event, whilst being armed to the teeth. However, emergency preparedness should be something that everyone incorporates into their lives, not just in the event of an emergency, but more so for a level of independence and self sufficiency. You probably already prepare to a certain degree, for instance, keeping a coat in the car in case the weather changes; the contents discussed in this article is therefore to take it further in the event of more severe occurrences. This is therefore something to take seriously, especially if it’s done with an objective approach that is not fuelled by paranoia.

​​Sweden is a country that encourages its people to prepare for emergencies in the event of cyber attacks, terrorism, climate change or any other occurrences that could cause food shortages. Sweden isn’t the only country either; the German government have advised its people to stockpile food, water, medicine as well as cash. Homes in Switzerland have panic rooms also; the whole country has shelters to house its population in the event of a nuclear fallout. Of course, different countries will have different forms of preparedness, for instance many US ‘preppers’ also stock up on firearms and ammunition, which is less common in the UK. The country you live in may have a plan in place for disaster preparedness, such as Japan, however in a time of crisis where the authorities may be overrun, self sufficiency for yourself and your loved ones is key.

​SHTF (Shit Hits The Fan) is a term that is used by preppers, therefore, the preparedness element is to survive such an occurrence. The examples below can be regarded to be an SHTF scenario (in no particular order):

• Pandemic

• Natural disasters

• Economic collapse

• Cyber attack (and zero day exploits)

• War

• Terrorism

• Nuclear attack

• Climate change

• Failure of electrical grid and critical infrastructure

• Personal hardships (job loss, deaths)

• OR a combination of the above

​These scenarios are not unrealistic or farfetched, so having precautionary measures in place is rational and necessary. It’s important to have conversations about this with your family or those you live with; such conversations should be with regards to preparations of food, water, medical supplies, sanitation, power, communications and general mental and physical preparedness. Given what the world has been through regarding Covid-19, anything could happen and such a conversation is not out of fear, but from a place of care in the event that something else happens. In light of recent events, your family will hopefully be more receptive to discussing this. However, do not be too surprised if you are met with ridicule or dismissal. It is therefore important to consider how you would bring this up; I would always advise acknowledging the benefits in a calm and objective manner. It’s important to be able to objectively assess the situation, plan accordingly, take variables into account and adjusting those plans when the conditions change.

​The first things to do during an emergency situation is to establish communications with family and safe contacts. If communications are unavailable for any reason, it is so important to have had a conversation with them to discuss and plan for such an event. It’ll be a good idea to have supplies in a get home bag, which is essentially a basic survival kit for when you’re not at home. A get home bag will equip you with tools to help you get back home and is different to a bug out bag, which is usually a larger version to last for a few days. Your get home bag shouldn’t be huge or crazy as this is impractical, however, it should have items such as water, energy bars/MREs, spare clothing, first aid, a multi-tool and some cash. If there is a power outage and you need to pick up supplies on your way home, you may not be able to pay with your card, which is why it’s important to keep some cash on you. Remember, the purpose of this bag is solely to get you home or a secure location, in the event of a disaster or worse. Ideally, you will have prepared to the point where you can go straight home in the event of an emergency without having to deal with the crowds of people who may act out of desperation. Depending on the nature of the emergency, people may not yet be desperate on the first day.

​Once assembled, whether it be back at home or at a safe location, assess the situation and decide on the next steps. Many people have the thought or fantasy of having to go into the wilderness to bug out, however where possible, it is always more advisable to bug in at home. Going out into the wilderness is far more challenging than it looks in films and is a skillset that needs practicing.

Generally survival is comprised of 3 main components; food, water and secure shelter. You’ll probably have all 3 in your home for now, though how long would your food and water last? If you are going to stay home and bug in, then it is absolutely essential that you have supplies to cater for this. If the power goes out, you would have to eat the perishable food first. Having a supply of canned and non perishable foods are good to have at home in addition to supplements and vitamins to compensate for the changes in diet in a post collapse scenario. If you or any of your family members have a medical condition, in the case of an emergency, the last thing you want to do is go to the store or pharmacy, which is why it’s important to have spare medication where possible. Slowly and gradually stocking up on is sensible so that you will not need to deal with the crowds of people who did not prepare. Further to this, having a means of communication will be advisable to be able to stay informed of widescale as well as local ongoings, for instance, if there are break ins happening in your area, you’ll want to be in the know. However, if the power goes out, you’ll need to consider other forms of communication, such as CB radios and satellite phones.

​So in addition to the 3 main components of survival of food, water and secure shelter, it’s probably wise to add medicine and communications into the mix.

​Having a supply of clean water as you can imagine is paramount. Having bottled water is a good idea but also means to collect water but also practice methods to effectively filter water when the bottled water runs out. There are multiple contaminants in water, which is something you would need to keep in mind also. Many of you will have water filter jugs, which will only filter out things such as suspended solids. It’s advisable to look into more methods to filter out elements such as bacteria, viruses, metal ions, herbicides and pesticides. Distillation is an option as well as gravity fed water filters.

In the event of an emergency, a shortage may be imminent, so collecting tap water first could be advisable, (with a way to filter it) before it becomes unavailable, especially as we won’t know how long an emergency will last for. Rain water can also be collected, stored and left for 2 days for the minerals to dissipate. Contaminants may still be present, so distillation may be advisable. The recommended amount for allocation is 1 gallon of water per day per person. Of course, it’s not just for drinking, but also washing and cooking. For power, rechargeable batteries, LED lights, a means to create fire as well as solar generators are useful. A radio would also be beneficial in such an event also should the phones and TV be unavailable.

You will more than likely recall the panic buying that ensued where items such as pasta and toilet paper were sold out. Supermarkets even placed limits on how much you could buy. Generally, the best places to avoid are ones that would attract many people, such as grocery stores, pharmacies, banks and perhaps petrol stations. High density areas may also attract unprepared people who are desperate. There may also be limited escape routes, which is something else to consider. In the event that you have to go to the store on the way home, a term that is advised is the ‘Gray Man’. This is where you keep to yourself and don’t draw too much attention. Ideally, you want to be mobile, blended in and therefore, less of a target. You will want to avoid creating a visual stimulus, so your clothing and appearance is of the status quo; nothing that stands out. It is also advisable to reduce overall engagement with other people. In short, be like everyone else; being different creates an impression, even making eye contact can do this.

Following on from this, it is advisable to implement OpSec (Operational Security); the fewer people who know you prepare, the better. If others know you have supplies, you may be the first they reach out to. This is why you should be conscious of what others see and perceive of you and your home. Head down, eyes up.

​Keep in mind that survival hate is a real thing; desperation will more than likely bring people to you and perhaps with force. Nobody outside of your close network needs to know what you do. This is why you should practice situational awareness; being aware of who is around, who is listening and who may be following you. Confidentiality is therefore security; keep your preparations to a need-to-know basis. After all, ‘loose lips sink ships’. If however, you do come onto this topic, it’s imperative that you don’t let others know the full extent of your preparations.

​When dealing with those who are not prepared, you may have to make difficult decisions; be aware that if you help one person, you may open yourself up to having to help others where you may deplete your supplies when caring for others. You may end up questioning your own moral compass. Remember that you are only civil because you have a full stomach and have resources.

I would also recommend watching an episode of The Twilight Zone called The Shelter (S3E3, 1961)

Exercise is certainly something an important activity to help improve physical health in terms of cardiovascular fitness, muscular endurance, muscular strength, flexibility and conditioning. However, the effects it has on the brain are incredible as physical movement and routine can change the physical structure of it; in essence, the brain is a muscle that can be exercised and conditioned. Optimum conditions for brain plasticity can be achieved through physical exercise. Of course, much like physical exercise on muscles, the brain also requires rest.

Physical exercise can increase neurogenesis as well as increase an individual’s cognitive functions such as learning and memory. Increases in heart rate will pump more oxygen around the body and to the brain, which in conjunction with a good diet can help to promote a healthy environment for the growth of new brain cells. As exercise increases the level of brain plasticity, it also has a positive effect on neurodegenerative conditions such as Alzheimer’s, Parkinson’s and Huntington’s diseases, which would be advisable for those at a more advanced age. It is not a myth that people feel good after exercising; doing so stimulates the release of dopamine, norepinephrine and serotonin, which can raise our mood as well as promoting a positive sense of well being.

Everyone can benefit from physical exercise. It is important to identify the benefits, physically, neurologically but also socially; social benefits may be something an individual would identify better with than the complexities of neurological explanations. Of course, like with everything else in terms of moderation, exercise can also be addictive, which can not only cause addictive patterns in the brain, but can also lead to physical injury, which often leads to feelings of depression. It is not uncommon for exercise to be a solution to depression only to be injured and to fall back into depression.

Deep Breathing and Meditation

From ancient times around the world to this day, cultures and groups of people such as Buddhist monks often emphasise the importance of meditation and how it it brings about peace to a chaotic and troubled min to bring attention to external stimuli through our sensory perceptions. As such, practitioners are generally regarded to be more calm, peaceful and composed even during stressful times. The benefits of meditation have been confirmed with fMRI and EEG methods, which show enhanced connections within the brain, which therefore lead to improved concentration, attention as well as a general sense of well being. It has also been shown to reduce symptoms of anxiety and depression; meditation also regulates the amygdala functions regarding fear and stress. Mindfulness is the awareness of one’s thoughts and feelings and can be used therapeutically. Being conscious of the sensations of things that may be taken for granted, such as sitting down on a chair, the feeling of our clothes touching our skin.

Of course, deep breathing is an essential part of meditation and mindfulness. Deep breathing has a calming effect, which studies at Stanford and California (Knapton, 2017) have shown; ‘175 brain cells spy on the breath and alter state of mind accordingly’, which suggests that it is entirely possible to change one’s mood and frame of being from breathing. Disorders such as anxiety may even be triggered by hyperventilation; therefore, slowing down one’s breathing can have the opposite effect.

Deep breathing and meditative exercises can be hugely beneficial towards a individual’s mental (and physical) well being. Often, an individual may suffer from a lack of sleep, which could be from overthinking; meditation would be able to help calm cognitive functions. Results of meditation may vary day by day; it can take longer to reach a certain state than usual depending on the circumstances of that day. Patience is therefore greatly advised. Almost everybody with different motives can benefit from these practices. Teaching children to meditate can result in a higher rate of attention and promote learning in schools.

Further to this, inhalation of molecular hydrogen also offers benefits in terms of physical and mental well being.

Knapton, S. (2017) Deep breathing calms you down because brain cells spy on your breath [ONLINE] Available from: http://www.telegraph.co.uk/science/2017/03/30/deep-breathing-calms-brain-cell-spy-breath/

(Accessed on 10th September 2017)

Nutrition

It is important to understand the different types of food, such as proteins, carbohydrates and fats, which make up the macronutrients that are required for bodily and neurological function. Healthy balance of the 3 can allow for better connectivity of the brain through our neurotransmitters, which can regulate our levels of concentration, mood, cravings as well as sleep and recovery. Too much carbohydrates and sugar, for instance can be stored as body fat, which not only cause stress on the body and the brain, but will have negative overall effects on our wellbeing. What must also be taken into account are the micronutrients such as the vitamins and minerals. Vitamin B, for instance helps to prevent memory loss, depression and can prevent brain shrinkage. Diet plans may be devised, but must also take into account metabolic rate as well as body types.

Eating disorders may not just be about the quantities of food consumption, but also the types of food in conjunction with it. For example, only eating fast food, which will contain artificial ingredients; whilst fast food can leave us feeling hungry still, we may simply be malnourished and seek to satisfy this feeling by eating more. Not getting the right amounts of macro and micronutrients can lead to the body as whole to function poorly, leading to extreme weight gain (and in some cases, weight loss), which can lead to depression.

It is important for people to understand what disorders they may be going through and how good nutrition can benefit them. Socially, most people have been taught that it is important to eat fruit and vegetables, but the very act of doing it is not something that is always prioritised. It may therefore be advisable to identify current priorities and how they correlate and align with future plans and from there, begin to form new neural connections toward a healthier change. Even if a individual has a good exercise regime, it is near impossible to out-train a poor diet. Understanding that body fat in many cases is unburnt calories can be beneficial to know during meal times.

In addition to this, it is also important to understand hydration.

Anxiety is a personal topic of interest for me because as a martial arts instructor, sports psychologist for a national team and a counsellor for a number of years, anxiety has been a huge factor in performance. Composure under pressure is a topic that I have taught to a wide range of people, from normal everyday individuals to the armed forces, law enforcement, security operatives, professional athletes and even actors. Regardless of a situation, dangerous or not, anxiety plays a huge part in how we deal with it, so this is what I’ll aim to address in this article.

Anxiety is a general term used to describe feelings of fear, unease and worry, which is a mechanism activated when we are faced with stressful situations. Such activity is natural and occurs frequently. Anxiety may become more of a problem for us when we begin to worry regularly and excessively as well as panic attacks. Anxiety disorders occur even during normal times that are not distressing or be magnified tremendously in situations that place a lot of pressure on an individual. Anxiety can arise from situations such as sitting in an exam, job interviews, starting a new job and physical confrontations, to name a few. According to Wright (2017), the amygdala is the part of the brain that is associated with ‘emotions, behaviour, motivation’, which Bailey (2017) corroborates and states that the amygdala is involved with ‘autonomic responses associated with fear’. Memories for emotional and traumatic experiences can be long lasting, which through conditioning and ‘socialisation’, fear is learned; even a sound can become associated with the danger, which Bears, Connors and Paradiso (2016) have appropriately labelled the ‘neural circuit for learned fear’, which is mediated by the amygdala.

When we are relaxed, we engage the parasympathetic nervous system (PNS) when the amygdala does not detect any threat. Our breathing and our overall composure is relaxed. The PNS also engages our digestive system (Impellizzeri, 2012). Only when there is threat or perceived threat, does the sympathetic nervous system (SNS) activate; the amygdala sends out a message to the hypothalamus, which can produce physical reactions through the change of nervous system to the SNS, such as increased heart rate, more laboured breathing, ‘bladder control and the fine hairs on the skin standing on end’ (Wilson, 2014). The SNS disengages the digestive system, so any food eaten will not be digested; this can often be the reason why an individual suddenly feels sick when under pressure. Hyperventilation maintains the SNS engagement; deep breathing in contrast can re-engage the PNS, even when we are under pressure (Knapton, 2017).

Often I will ask someone to be conscious of their breathing when they are relaxed, to which brings their attention to the breathing, which is something they would take for granted. I would then ask them to compare it to a time when they were experiencing feelings of anxiety, to which they were very aware that their whole body braces up, where they either take very shallow breaths, or do not breathe at all. From the above, we are now aware of what is happening physiologically. The old saying ‘you’re not you when you’re hungry’ in principle can be adapted to ‘you’re not you when you’re anxious’. When one is hungry, nourishment is required; therefore, when one is anxious, deep breaths can be more than beneficial. When dealing with my students and clients, particularly those starting out in dangerous jobs such as security, the ability to act and compose oneself under pressure is a concern. A potentially dangerous situation can cause us to freeze up; the periaqueductal grey (PAG), which is connected to the hypothalamus (Bergland, 2014), is associated with responses where we can either take flight or the ‘ride’ the adrenaline rush to fight. In many cases, we simply freeze, much like that of a deer crossing the road. This trait is common in people also, for instance, the fear of performing in front of a camera, which may no longer feel natural and somewhat contrived; the fear of our we will be ‘judged’ through observation.

It is also common that over-thinking causes us to freeze up instead of acting and reacting, which is known as paralysis through analysis. Conscious deep breathing, essentially breathing the way one does when one is relaxed in distressing situations can often return our physical faculties back to us. As a martial arts instructor, I could teach hundreds of self defence techniques, though without learning the ability to calm oneself down, learning a million movements would be obsolete. Capable individuals expressing abilities to a high level in training does not necessarily translate to real life situations, essentially knowing the techniques of how to swim without ever being in the water; the reality is always different.

Meditation can help with this also, being conscious and aware of surroundings as well as sensory perceptions and breathing, facilitating one to remain calm. In the heat of the moment, we either say things we will later regret, or forget many salient points we could have said. Maintaining composure under pressure allows us to retain and utilise more abilities than we would otherwise have if we were to respond in accordance with fear and / or aggression. Unfortunately, what may occur should we have a negative experience that is not addressed or resolved is a form a Post Traumatic Stress Disorder (PTSD), can develop, which can cause problems later on. Due to the nature of PTSD, it may cause an individual to avoid facing new situations completely and thus, reinforcing neural pathways that enable this evasive behaviour.

All emotions originate from how we experience a situation or an event, how our bodies respond to it as well as how we then express it. Fascinatingly enough, anxiety and excitement are in fact very similar neurologically; ‘the difference is in our interpretation’ (Veny, 2017). The anxiety ‘mechanism’ cannot be removed as such, but redirected as both anxiety and excitement exhibit feelings of arousal. Mintz (2011) regards this as ‘reframing’, which is entirely possible to create and reinforce new neural connections due to brain plasticity. Garms (2014) defines reframing as the means of changing ‘our ways of interpreting things and trying to find alternative ways of viewing ideas, events, situations and motives’. As our brains can literally be moulded, it is entirely possible for anxiety to be automatically reframed to excitement.

Being mindful and aware of our thoughts can be an excellent technique also to prevent free floating anxieties that cause us to spiral down. My personal favourite is an analogy where each thought equates to £1. If I think 50,000 thoughts a day, it would equate to having £50,000. If I were to spend £50,000 on things that make me unhappy, most would consider me crazy; instead, I will choose to spend £50,000 on things that make me happy. Our thoughts should be regarded in a similar fashion, where we are conscious of how we spend them; it is therefore important to spend our thoughts as wisely as we would be advised to spend our money.

​Over the years, research has surmised that the average brain can have up to 50,000 thoughts a day or more of which 70% of them are negative (McKanzie, 2016). To put this into perspective, 70% of £50,000 is £35,000, which is the monetary amount that would be spent on detrimental thoughts a day. As an analogy, this shows an excessive amount of money, which I have found to be useful in advising others.

With regards to counselling, understanding neurological and physiological effects is essential for what is actually happening inside us. Explaining the ins and outs of this to clients who do not have a background in such disciplines may put them off. Instead, it can be extremely beneficial to explain in simpler terms, so that a solution can also be devised in a simpler way. Often, providing examples of best practice and analogies can facilitate an individual’s ability to understand and contextualise what is being said by the counsellor to be more relevant, more practical and therefore more achievable. The analogy used above regarding the comparison of thoughts and money is powerful example as it helps to truly visualise thoughts in a more tangible way. Regular encouragement can promote brain plasticity to work in a client’s favour, establishing new connections where s/he is able to become more independent; this is one of the biggest goals within counselling. Helping a client acknowledge the benefits of change in addition to forming a plan to achieve this is a steady way of ensuring progress, not just for anxiety.

Having worked with competitive athletes who have anxieties over their next match, to law enforcement officers worrying over how a situation may play out, to an actor’s stage fright and even to a fear of public speaking all invoke the same neurological and physiological factors within us. The dangers may be very real, but how we handle it can become a choice if we know how.

If we are able to handle ourselves under distressing situations, we will always have an influence over the outcome of the situation.