Former special forces soldier shares ways to prepare mentally for crises

Former special forces soldier Thomas Rathsack has shared advice on staying calm and preparing mentally for a crisis in an article published by DR. He says preparation can include everyday habits as well as practical supplies such as food and an emergency radio for a potential three-day crisis.

Rathsack has faced acute crises in several of the world’s hotspots and has written books about mental preparedness. He offers four ways to build resilience.

Find small sources of energy

Rathsack suggests writing down three things each week that you are grateful for or looking forward to.

He also starts each morning by feeding a family of crows near his office in a park north of Copenhagen. He gives them fresh water and food, then spends five to 10 minutes with them before going in to work.

Try a four-second breathing exercise

Breathe in through your nose and hold your breath for four seconds. Breathe out through your mouth for four seconds, then pause for four seconds. Repeat the exercise three to five times as needed.

Rathsack says he used the technique in his work as a special forces soldier, including before jumping from a helicopter, and that it helped him.

Limit exposure to negative news

Rathsack says he keeps some distance from the constant stream of negative news and predictions of disaster. He does not ignore what is happening in the world, but chooses what to follow and focuses on positive things.

Accept what you cannot control

People cannot control everything around them, Rathsack says. He advises accepting that some crises, such as the war in Ukraine or unrest in the Middle East, are beyond an individual’s control and focusing instead on what they can influence.