Self-help tools

High Res SMART (Self-Management and Resilience Training) treatment tools are designed to help serving and ex-serving Australian Defence Force (ADF) members and their families manage stress and build resilience.

SMART is a field-tested approach to enhancing stress management skills and improving resilience.

About resilience

Resilience is your capacity to deal with life's challenges and stressful situations.

Resilience enables you to perform at your best regardless of the situations you may face.

Just like going to the gym for physical fitness, you can train and build up resilience fitness using the tools we have developed.

SMART Diagram

The SMART approach

High Res tools are based on the ADF SMART (Self-Management and Resilience Training) program that adapts cognitive behaviour therapy (CBT) tools for daily use.

The SMART approach in the ADF extends from recruit training and pre-deployment (using BattleSMART) and as part of the civilian transition process (LifeSMART). Families can access FamilySMART through the Defence Community Organisation.

The model, as pictured, shows that our reactions to a particular situation can include:

  • physical responses
  • thoughts
  • emotions
  • behaviours.

Using the SMART model

The steps in using the SMART model are:

  1. Determine how you are reacting to a situation. Is the reaction mostly affecting your emotions, your thoughts, your physical reactions, or your behaviours?
  2. Test your perceptions and your reactions by asking two questions:
    • Is this reaction reasonable, given the situation I am in right now?
    • Is this reaction helping me deal with the situation I am in right now?
  3.  Adjust your reaction to achieve a more optimal performance as required.

Adjustment strategies

Engaging in relaxation activities can be of great benefit, particularly if you feel physically agitated or tense.

Physical reactions

Use simple relaxation techniques, including:

  • controlled breathing
  • progressive muscle relaxation
  • meditative relaxation strategy
  • exercise


  • combat any negative self-talk
  • ask yourself “Where is the evidence for that thought or belief?”
  • accept the reality of the situation
  • reinterpret the situation emphasising its positive aspects
  • use humour
  • use thought stopping strategies to prevent negative thoughts lingering in your mind
  • think of someone you trust, respect and perceive to always cope well with stress and ask yourself, “What would he/she think in this situation?”


  • identify your negative thoughts
  • question why you are being negative?
  • practise thought changing strategies (listed above)
  • consider your original motivations for joining the military
  • exercise


  • use the thought changing strategies
  • practice relaxation
  • get good sleep
  • talk to your mates
  • seek support when required

Select a tool

Use our smart tool finder to find the most suitable tool for your needs.