MASTER Risk Model - Learning Resources - Mindset

Psychological Resilience

Write down one recent setback in your search and note one insight it gave you for next steps.

Block ten minutes to reset when stress spikes, use deep breathing or a brisk walk outside.

Add a desktop note: “Setbacks are signals, not stop signs.” Read it before difficult tasks.

Recall a success that followed a setback, remind yourself how you bounced back stronger.

Keep a “resilience win” list, log one recovery moment from today, however small.

Ask: “What will I face today with steadiness, not panic?”, ground yourself before work.

Emotional Resilience

Pause one minute before a high-stakes call, breathe deeply and anchor yourself before you begin speaking.

Label your emotion during a tough moment, naming it helps loosen its grip before you respond.

Create a personal “calm cue”, a phrase or gesture to steady yourself during anxious moments.

Set a recurring reminder: “Check in, how am I feeling right now?” Pause when it appears.

Place a sticky note with “Composed under pressure”, glance at it before calls.

Identify one daily stress trigger in the search, plan a healthier response in advance.

Physical Resilience

Stand and stretch for two minutes every 90 minutes to keep focus sharp while researching roles.

Drink a full glass of water before your next application sprint, treat hydration as performance fuel.

Add a protein or fruit snack this afternoon instead of caffeine, notice the energy difference.

Block fifteen minutes today for light movement, walking, yoga, or bodyweight recovery.

Set a reminder to check posture twice today, it directly influences focus and confidence.

Take ten slow breaths before bed, close the day with physical calm and recovery.

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