The Road to Resilience - Adam Przytula - E-Book

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Adam Przytula

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Beschreibung

An effective toolbox for facing timeless and uniquely modern struggles Whatever you might be facing, know that you are not alone. From Adam Przytula, mental health advocate and founder of Armed for Life, The Road to Resilience is a down-to-earth guide for getting through the challenges that young people face daily. Nothing is off the table, from alcohol and drug use, to self-image in the age of social media, to bullying, depression and anxiety, pornography addiction, toxic masculinity, dating and relationships. If it happens in your life, you'll probably find it in this book. Written in an honest and accessible style, The Road to Resilience is designed to help teens with struggles they encounter every day, including those being faced for the first time by this generation. Packed full of practical exercises, life-affirming lessons and relatable stories drawn from the author's own life, this book will help you to become the person you want to be. Inside you will find: * Effective techniques to reassess and improve mental health * Powerful coping strategies and skills to deal with modern issues, including toxic masculinity, pornography, and unrealistic beauty standards set by influencers * Tools to build self-awareness and tackle bullying in-person and online The Road to Resilience is a guide to facing down the unique challenges of today and learning the skills you need to be a healthy well-adjusted person for life.

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Seitenzahl: 307

Veröffentlichungsjahr: 2022

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Table of Contents

Cover

Title Page

Copyright

Important note to readers

Acknowledgements

Foreword

Introduction

Why I wrote this book

What I did next

Home truths

How this book will help you

chapter #1: Self‐esteem

Be like Thor

The self‐esteem spiral

How do you improve your self‐esteem?

chapter #2: Resilience

What is resilience?

Self‐esteem and resilience

The basketball analogy

Why is resilience important?

The three stages of resilience

chapter #3: Bullying

What is bullying?

The bullying triangle

Bullying is

not

okay

Cyberbullying

We're all in it together

chapter #4: Stress management

What does my story have to do with stress?

What is stress?

The fight‐or‐flight response

Types of stress

Effects of stress

Healthy ways to manage stress

How to make stress your friend

chapter #5: Positive mental health and wellbeing

What is positive mental health?

How can you improve your mental health?

Why do you need to be mentally healthy to be resilient?

chapter #6: Self‐awareness and managing emotions

Self‐awareness and ANTs

Managing your emotions

Managing emotions and resilience

Developing self‐awareness

How to become self‐aware

How self‐awareness makes you more resilient

chapter #7: Healthy friendships

The evolution of friendship

Why is friendship important?

What is a ‘healthy friendship’?

Healthy friendships give you natural resilience

chapter #8: Real men

What is a ‘real man’?

How to be a real man

Being a real man is about making healthy decisions

chapter #9: Real beauty

‘Beauty’ is an idea

Who influences how you view beauty?

The role of self‐image in beauty

So what is real beauty?

Self‐love and self‐acceptance

Real beauty is priceless

chapter #10: Dating and relationships

The three stages of dating and relationships

The dating stage

The relationship stage

The not‐currently‐dating‐or‐in‐a‐relationship stage

Relationships and the five health gauges

chapter #11: Drugs, alcohol and other addictions

Making healthy decisions about drugs and alcohol

How poor decision making affects your brain

Breaking free from drugs, alcohol and other addictions

Practising the skills you've learned

Owning your issues to be resilient

Conclusion

Where I'm at, personally

The future of Armed For Life

Index

End User License Agreement

Guide

Cover

Table of Contents

Title Page

Copyright

Dedication

Important note to readers

Acknowledgements

Foreword

Introduction

Begin Reading

Conclusion

Index

End User License Agreement

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THE ROAD TO RESILIENCE

ARM YOURSELF FOR LIFE’S CHALLENGES AND LEARN HOW TO BOUNCE BACK

 

ADAM PRZYTULA

 

 

 

 

 

 

 

First published in 2022 by John Wiley & Sons Australia, Ltd

42 McDougall St, Milton Qld 4064Office also in Melbourne

Typeset in Rotis Serif Std 11/15pt

© John Wiley & Sons Australia, Ltd 2022

The moral rights of the author have been asserted

ISBN: 978‐0‐730‐39866‐0

All rights reserved. Except as permitted under the Australian Copyright Act 1968 (for example, a fair dealing for the purposes of study, research, criticism or review), no part of this book may be reproduced, stored in a retrieval system, communicated or transmitted in any form or by any means without prior written permission. All inquiries should be made to the publisher at the address above.

Cover design by WileyCover Images: Scribble: © enjoynz/Getty Images; Road: Wiley

Beyond Blue’s Be You Mental Health Continuum © The Commonwealth of Australia represented by Department of Health

Internal figure credit: p34: © AKV/Shutterstock; p59: © leremy/iStock, © Leremy/Shutterstock; p82: © rassco/Shutterstock; p85: © rassco/Shutterstock; p139: © Vaclav Krivsky/Shutterstock, © rassco/Shutterstock

Disclaimer

The material in this publication is of the nature of general comment only, and does not represent professional advice. It is not intended to provide specific guidance for particular circumstances and it should not be relied on as the basis for any decision to take action or not take action on any matter which it covers. Readers should obtain professional advice where appropriate, before making any such decision. To the maximum extent permitted by law, the author and publisher disclaim all responsibility and liability to any person, arising directly or indirectly from any person taking or not taking action based on the information in this publication.

To Oma,for the unconditional love,compassion and care you showed meand for inspiring me to start Armed For Life.

IMPORTANT NOTE TO READERS

This book has been written for educational and informational purposes only. It is not in any way intended to serve as a substitute for proper professional medical or psychological advice. Any views expressed in this book, or recommendations made, are the personal opinions of the author and should not replace medical or psychological guidance from a trained professional.

This book is also not intended to be used to diagnose or to treat any medical or health condition and the use of any information contained in this book is at the reader's sole discretion and is their sole responsibility.

Although every effort has been made to ensure accuracy and efficacy of the information in this book, the author specifically does not warrant the topicality, quality or correctness of the information provided and accepts no liability whatsoever in the event of its misuse, misinterpretation or any other act or occurrence that may be detrimental to any person.

Armed For Life: The Road to Resilience claims no sponsorship or affiliate relationship with any of the brands or professionals that may be cited or recommended in the work.

Acknowledgements

First, thank you Oma, for your unconditional love. I could write a whole book recognising all you have done for me and the fond memories I have (which I just may do one day). You continue to inspire me every day as much as you did while on this earth. I know you are in God's hands — and probably still looking out for me. I hope I honour you with everything I do for others.

Thank you to my wife Cherith for loving me the way I have always needed to be loved. For inspiring me with your faith, for being a part of God's plan to bring the healing I so needed, and for choosing to take this journey with me. I love you with all my heart!

Thank you to my son Cale for recognising I'm the boss (hahaha), but mostly for choosing to be you, regardless of what others say — because you are so special! I hope to help you to be a better version of me.

Dad, thank you for your support and encouragement with Armed For Life and for believing in me at times when I did not believe in myself. I have always known you love me — and always will. Thank you for instilling in me the work ethic I have (most of the time). You carry the spirit of Oma in your interaction with my boys and all your grandkids. She would be so proud!

Thank you Mum, for embedding in me the desire to always be clean and to live in a clean environment (which I am sure my wife is thankful for too). Seriously though, thank you for playing a role in shaping who I am, and mostly for the help you provided when it was needed most. I am so glad that Cale and Levi get to call you ‘Oma’ and experience a grandmother's love. Your involvement with our son Levi in particular has been an incredible blessing — especially those first four weeks. You just did everything — it was really special to have you with us. You were a rock for Cherith and me — and you continue to be. Thank you!

And to my brother Paul. Thank you for looking out for me in primary school (yes, I do remember those times). Just as you are often a negatron on your awesome podcast, The Countdown: Movie and Television Reviews (free plug — you're welcome!), you were often a negatron to me when I was a kid — that's okay though as I snuck into your room constantly and used your stuff (haha!). Our relationship and friendship have grown over the years and I really do appreciate the time we spend together. Thank you for paving the way for my absolute love of movies and for being there in the darkest times to help and support me. Proud to call you my bro!

Opa, thank you for the love and guidance you showed to Oma and to our family, and for making the hard journey with Oma from Germany and Poland to set up a life for us here in Perth, Western Australia.

To Phil Baker, the senior pastor at Riverview Church during my time on staff: your words made a difference to my path in life. Thank you.

To Sy Rogers (RIP): you were hugely influential to me — the kindness you showed me every time we met and my style of speaking have a lot to do with you.

Thank you Neil Chisholm, for your leadership and guidance.

Jarryd Smith at 2nd Chance Trust, thank you for your feedback on the manuscript and for writing the foreword to this book. Your friendship and fellowship have become very important in my own journey and that of Armed For Life.

Thank you to the friends who have stood by me and supported me when I needed it most — you know who you are. Ray, Steve and Jordan, thank you for caring for me in my darkest time. Your love and support have helped me to become who I am today!

And to Chris Burd: thank you for pushing me to write this book. It took me a while, but I got there.

I also want to acknowledge team members who have played a role in helping Armed For Life get to where it is now. Thank you to those who have been involved in the past, and thank you to those who currently play a large role:

Mark Lloyd: I love what we do together bro — among my favourite school sessions to run. Thank you for supporting me personally and professionally. Love you bro!

Taylor Cowper: you have enabled us to go to another level (and me to another country) in what we do with students. It means so much that I can trust you to run any topic. Thank you for supporting me no matter what and stepping up when I needed a go‐to guy!

Tam Hopper: you have been with me the longest, almost from the start. Not even moving to another country stopped you from continuing to support me.

You are amazing!

I honestly don't think we would be where we are if it wasn't for your voluntary work in the beginning. Thank you so much!

Thank you to Shannon Lancaster for collaborating with me to bring this book to life.

Thank you to my editor, Peter Ramshaw.

Finally, to you — whether you've listened to me speak or you've picked up this book and read it — thank you for supporting Armed For Life.

Foreword

Hey, I'm Jarryd and I'm the founder of 2nd Chance Trust and the author of two books, 180 Degrees: Had to Die. To Live and 2 Billion Seconds.

Two years ago, Adam told me he was writing a book about resilience and I knew it was going to be impactful. Now I've just finished reading the first draft and I'm not disappointed.

If you've ever felt alone or afraid, this book will definitely change that for you.

While I was sleeping on three crates and a cardboard box and given only three months to live because of my drug addiction, Adam was getting mercilessly bullied to the point he considered taking his own life.

Adam's story made me realise we all go through difficult struggles in life, but there is a way out and help is available. You have to speak up. Staying silent can kill you, but being honest and admitting where you're at is the most powerful thing you can choose to do.

This book gives you the tools to figure out what you should do when something happens in life to knock you down. They're simple principles which, if applied, can improve your life.

By sharing his own experiences, and with a good dose of practicality, Adam shows us how to take charge of our thoughts, how to become aware of our feelings and how to make good decisions that move us forward in life.

I won't lie, it's hard work committing to working on your pain and overcoming life's struggles. But it's worth it. My life is proof of that. If you're committed to changing your life, this book is for you!

Best wishes,Jarryd SmithFounder, 2nd Chance Trust@2ndchancetrust

Introduction

Hey. I'm Adam Przytula and I run a social change enterprise called Armed For Life. You may have heard me (or one of my colleagues) speak at your school. We talk about some of the real issues you might be dealing with now or challenges you might be faced with in the coming years.

Why I wrote this book

I really struggled growing up. I was bullied every single day from Year 4 until the end of Year 12. At home, my parents were always fighting until I was in Year 8 when they got a divorce and Mum moved out.

My parents before their divorce

I didn't know how to reach out and talk about what I was going through.

I thought I had to act tough and ignore the bullies. I tried to push down all my negative feelings. My life spiralled downwards until Year 10 when things got so bad, I almost ended my life.

And I know I'm not alone.

Fast‐forward 16 years to 2010. I was in my last semester of uni, studying to become a teacher. One day while working in a school, a student walked past me with his head cast downwards, biting his nails. I could feel the pain radiating from within him. I recognised myself: this kid was a younger me. He was trapped in pain and misery, just as I had been. At that moment, I knew I had to do something, and Armed For Life was born.

What I did next

I decided to start going into schools and talking to students openly and honestly about what I went through at school. As a student, I'd been too ashamed to speak out about what I was thinking and feeling, and I didn't know I should have spoken out. I wanted students who were in a similar position to know they weren't alone. There is help out there. They deserve to be listened to, supported and respected.

Home truths

It wasn't easy. I began talking to students about the real issues we all face in life, but I hadn't faced up to my own problems. I went through two messy divorces and a mental breakdown before I finally realised I needed to stop blaming other people for my problems and start taking responsibility for my own mental health and wellbeing.

I made a lot of mistakes and fell back into old, self‐destructive behaviours countless times. But I worked hard to keep moving forward and I'll tell you about how I did it in this book.

How this book will help you

Some of the issues we face in life can be really challenging. Resilience is our ability to bounce back when times get tough. But this isn't something we're born with; it's a learnt skill. It's something we can get better at.

You might not have been through the same things that I've been through, but the tools in this book will arm you with the ability to face up to any challenge in life. No matter what your personal goal is (you might want to kill it in your exams or become an actor, start feeling good about yourself or make some new friends), the principles are the same.

Let me show you how.

Adam Przytula

Director, Armed For Life

chapter #1Self‐esteem

Congratulations on setting out on the road to resilience. In this chapter you will have the opportunity to learn about how you see yourself (your self‐image), how much worth you think you have (your self‐worth) and how you feel about who you are (your self‐esteem). The most important thing I want to tell you is you are valuable. All of us have just as much worth as anyone else in the world. No‐one ever has the right to make you feel as though you aren't worthy.

Having the internal belief that you are acceptable just the way you are is the foundation of healthy self‐esteem. If you feel good about yourself, you'll be able to cope with whatever challenges life throws your way.

Be like Thor

Have you seen the movie Avengers: Endgame? It's the direct sequel to Avengers: Infinity War and the 22nd film in the Marvel series. You might love it, hate it or not care either way (I love Avengers), but stay with me for a second.

We're used to seeing Thor as a demigod. He's ripped, powerful and strong. Thor is a superhero. Thor knows he's valuable. That is, until Avengers: Infinity War when Thanos defeats the Avengers by using the Infinity Gauntlet to snap away half of all life in the universe. Thor loses his dad, his brother, his home and half of his people. He feels like he's failed. After all, what's the point of being strong if he's not strong enough to defeat Thanos? Enter what many dubbed online as ‘Fat Thor’!

At the start of Avengers: Endgame we can see right away that Thor isn't feeling good about himself. He appears unwashed, unkempt and grossly overweight. Thor has turned to alcohol and gaming to try and cope with how low he's feeling. Thor's self‐esteem is about as low as it can get, until the Avengers convince him to race back in time and retrieve the Infinity Stones before Thanos can get to them. Thor undergoes a huge internal battle against his depression and self‐loathing. By letting go of his negative thoughts, Thor starts believing in himself again. I won't spoil the ending for you, but we see Thor's self‐esteem start to spiral upwards.

Me

When I was a teenager, I hated myself. I thought I was worthless. My self‐esteem was about as low as it could get.

Nowadays, I generally like myself. I feel good about who I am. I think I have relatively healthy self‐esteem. The change is remarkable.

You

Like me and Thor, you can do stuff to change your self‐esteem, but first you need to identify where you are at.

Let's see where exactly it is that you're at by doing this quiz together.

Try this

Personal self‐esteem quiz

First of all, we need to look at where your self‐esteem is currently sitting. Read through the following statements and tick those you agree with. If you're currently reading a hardcopy version of this book, I encourage you to use a pencil so that you can erase your answers and complete the quiz again once you've finished reading the book.

I desperately want to change the way I look.

I find it difficult to accept who I am.

I have really high standards for myself and for others

(I am a perfectionist).

I feel uncomfortable around successful people.

I have high levels of anxiety and fear.

I never try new things — I might make a mistake.

I focus on my mistakes and minimise what I achieve.

I feel down all the time.

I frequently think negative thoughts about myself.

I feel worthless.

RESULTS

If you ticked one or more of the statements above, you may be experiencing low self‐esteem. If you ticked even one statement, you need this book.

If you didn't tick any of these statements, it means your self‐esteem is probably pretty healthy at the moment. That's great, but remember that self‐esteem isn't something that stays the same; it can change depending on how you're thinking, or what challenges or problems or victories you're facing in life.

The self‐esteem spiral

When something happens to us (it doesn't have to be as major as failing to save the universe — we might get bullied or go through a challenge of some other sort), we either think positively about the situation, or we think negatively.

When we think positively about a situation, we are more likely to make positive choices about how to act or behave. When our actions reflect our positive thoughts, we feel good about ourselves. We feel valuable. This means that our self‐esteem spirals upwards.

If we experience negative thoughts, we tend to act on these thoughts by behaving in ways that aren't good for us or beneficial for those around us. It makes us feel bad about ourselves. We may start feeling like we aren't worthy or valuable. Our self‐esteem spirals downwards.

My story

As a kid, I loved running. Standing on the track, feeling the air fill my lungs and the sun against my skin felt good. Taking off, feeling my muscles engage and my heart beat as my feet pounded the grass felt really good. Passing the finish line first, having everyone cheer me on and winning the race felt really, really, really good. From Years 1 to 3, I was ‘Champion Boy’ and the best runner in my class. I loved being picked to go last in the relay because everyone knows the fastest kid goes last.

Being sporty meant I was automatically popular at school. It also made me feel like I was valuable, liked and accepted.

Things were the opposite at home. Although I knew my parents loved me, the constant yelling and arguing between them was scary and stressful. My big brother Paul was four years older than me, and it felt like I hardly knew him. It doesn't seem like much now that we are older, but four years is a lot when you're a kid.

This photo of me with my brother Paul was taken when he was 10 and I was 6.

Don't get me wrong, there were brief periods when it felt like we were just a normal family (like on Sunday afternoons when we'd sit around together watching Disney movies and eating McDonald's). However, most of the time I felt pretty lonely at home. It didn't feel like I belonged and I didn't feel valuable. So I started looking outwards for a sense of self‐esteem.

At first, running provided me with the sense of value that I was desperately seeking. Then, in Year 4, I had to start taking steroids to treat eczema on my feet (yep, I was on the 'roids at the tender age of nine). Pretty rapidly I stacked on the KGs. The steroids made me supersized. I'd stand on the track at school, acutely aware of my belly beneath the tightly stretched fabric of my green faction t‐shirt (go green!). It felt like everyone was laughing at me. As I took off, I felt my belly jiggle and I'd see other kids overtake me. Passing the finish line, puffing, I'd feel ashamed. I lost the title of Champion Boy. I started finishing second … third … then fourth. By Year 7 I'd dropped to the B Division in sports. I wasn't any good at running anymore.

So, I just gave up.

My long, painful downward spiral

In Star Wars (I love Star Wars), Master Yoda explains, ‘Fear leads to anger; anger leads to hate; and hate leads to suffering’. This was me. From Year 4 until Year 7 I became more and more afraid of losing my sporting ability because it was the only thing that made me feel good about myself. In Year 4, I started getting bullied. By the time I reached Year 7, the kids who were supposed to be my friends beat me up instead, leaving my confidence in tatters. (I'll share this story with you later in the book.)

I went into Year 8 (the first year of high school in Western Australia at the time) with my self‐esteem having spiralled to an all‐time low. I had completely stopped trying at school. I hated myself, and it was really painful.

No‐one ever told me that it was okay to feel things. I didn't know that our emotions are a really important part of who we are. I don't blame my parents because they didn't know any differently and they acted in ways that tended to be ‘normal’ for their generation: ignoring negative feelings or reacting with anger. I grew up thinking this was normal. I thought I had to push down my anger and push away my negative feelings and pretend they weren't there. This had a huge impact on my self‐esteem.

How do you improve your self‐esteem?

Just remember, if you're struggling with low self‐esteem, it's not your fault. It's not because you are a ‘bad person’. It's not because you were born with the self‐esteem ‘part’ of you missing.

If you have low self‐esteem, it means that, right at this moment in time, you aren't feeling too crash hot about yourself. And that's okay! Self‐esteem is something we can work on and improve.

As humans, I believe we are born with two ingrained psychological needs: we need to feel loved, and we need to feel like we belong.

If we don't get these needs met (at home and at school) when we're growing up, it can be really hard to develop healthy self‐esteem. When I was a kid, I didn't understand why I felt angry all the time. Although I knew Mum and Dad loved me, it didn't feel like I was part of a loving family because of all the fighting going on. When I was getting bullied at school, I thought it was because there was something wrong with me. I thought I was an outcast, a freak. I didn't feel loved, or like I belonged, at home or at school. Now I realise that I wasn't unique. Lots of other students go through similar things to what I went through, and far worse. Resilience is about being able to bounce back from the problems we face, and if we don't feel valuable, it's impossible to overcome life's challenges.

So, how do we start working on improving our self‐esteem? Here are some tools you can use to help build your self‐esteem:

Change the way you think.

Be self‐aware.

Choose your friends and relationships wisely.

Be grateful.

Talk to someone.

Change your lifestyle.

Let's take a look at each of these tools in more detail.

Change the way you think

The human mind does one heck of a lot of thinking. Some psychologists suggest that the average human brain has up to 60 000 thoughts a day! But hang on — 95 per cent or so of these thoughts are actually the same ones we had the day before. What's more, around 85 per cent are negative thoughts. These thoughts seem to pop up out of the blue. But why do we have them?

If you're interested in psychology, or if you've studied it at school, you might have heard of a famous psychiatrist called Dr Aaron Beck. He's known as the father of cognitive behavioural therapy (CBT). In the 1960s, Dr Beck spent a lot of time working with patients who were experiencing symptoms of depression. Dr Beck noticed that his patients were experiencing repetitive thoughts such as:

‘I'm not good enough’

‘I always fail’

‘I'm such an idiot’.

Dr Beck called these ‘Automatic Negative Thoughts’. He became convinced that Automatic Negative Thoughts affected his patients’ happiness and confidence, and contributed to their depression.

WHAT ARE AUTOMATIC NEGATIVE THOUGHTS (ANTS)?

Automatic Negative Thoughts are also known as ‘ANTs’. The thing is, we all have ANTs. It's normal. Our brains are wired to think negatively because ANTs exist to keep us safe. How so? In prehistoric times, our ancestors relied on negative thoughts for their survival. Random thoughts helped keep them alive. For example:

‘Don't eat that — it might be poisonous!’

‘What's that noise? I'm being hunted!’

However, ANTs aren't nearly as useful for those of us who are living a fairly cosy existence in the twenty‐first century. We might be trying to shoot a goal in basketball when a thought pops up: Don't shoot — you'll miss! or What's that whispering? My teammates are laughing at me. These ANTs don't help us to survive. In fact, they often prime us for failure.

The tricky thing about ANTs is that they often come from deep beliefs we have about life. Often, ANTs seem so true that we don't notice when we're having one, and we don't stop to question it. Instead, we just start feeling bad about ourselves without really knowing why. So how do we overcome ANTs?

HOW TO MASTER YOUR THOUGHTS

Your brain is a muscle. Just like any other muscle in your body, it needs exercise. Instead of running, jumping or dancing for exercise, your brain gets a workout by thinking. Each time you have a thought, a different neural pathway in your brain is exercised. The more ‘reps’ you do of this thought, the stronger the neural pathway becomes. If you do a hundred bicep curls every day, you'll notice your biceps getting bigger (and at first, really sore). Similarly, if you think, ‘I'm stupid’ one hundred times every day, the neural pathway associated with that thought grows stronger. The thought becomes more ingrained, more believable and more automatic.

Instead of letting ANTs happen, you can choose to be aware of your thoughts by using your feelings as a cue. How?

First, if you start to feel down, try to identify the thought that caused this.

Second, challenge the thought. Ask yourself, ‘Is this thought true?’ Just because your mind is telling you something, it doesn't automatically make it fact.

My story

A few years ago, I was playing in a really good basketball team. It was halfway through the season and we'd won every match. We'd also won the previous season. One night, I was driving home when an ANT popped up in my mind: We scored 85 points tonight, but I only scored four. I must be ‘That Guy’ (the guy no‐one wants to pass the ball to because he’ll mess up and ruin the game). The thought seemed to come out of nowhere, but I challenged it: You’re having an ANT. Just because you’re thinking something, it doesn’t make it true.

After our next game, I approached a guy on our team who was an incredible player.

‘I'm thinking about stepping off the team,’ I confessed.

‘Nah, man, don't do that,’ he said. ‘We need you. Every time you step off the court our lead decreases because your rebounding and your defence are so strong.’

During the next match, I took more notice of how I contributed to the team, and I saw he was right. My job wasn't to take possession and score. I was a defender. That's right: I wasn't MJ (Michael Jordan), I was Dennis Rodman. Basketball teams need both types of players.

If I hadn't called myself out though, I would have gone into the next game acting like ‘That Guy’. I would have been thinking, No‐one wants to pass me the ball. This ANT would have affected my confidence and my game. Then my teammates really might not want to pass me the ball, and I'd risk really becoming ‘That Guy’. But I became aware of the ANT and I squashed it. By fact‐checking with another player and weighing up the evidence, I realised what I'd assumed wasn't true. I replaced my ANT with a positive thought — I'm a good defender — and it boosted my self‐esteem.

Two weeks later I severed my ACL (a ligament in my knee). It took me 12 months to get back on the court. Two weeks after I did my ACL, my basketball team lost their first match in two years. This reinforced to me that I wasn't the guy no‐one wanted to pass the ball to. My role on the team wasn't to score points, but that didn't mean I wasn't a valuable team member. From that point on, I had the conviction — and the repeated positive thought — that my team needed me to be able to function well.

Here is a photo of me excited about my first basketball match after tearing my ACL.

When I returned to basketball after recovering from my injury, I had to join a new team because my old team had fallen apart. We were winning three seasons in, and I started playing attack instead of defence. I was regularly scoring 20 to 25 points each game. I put this down to having improved my thinking around basketball, and actively working on raising my self‐esteem.

You too can ward off those ANTs by choosing to be aware of your thoughts and identifying whether or not they're true.

Try this

Nip your ANTs in the bud

For the rest of today and tomorrow, I want you to try and catch any Automatic Negative Thoughts (ANTs) you experience. Pay attention to how you're feeling, and if you start to feel down or discouraged out of nowhere, identify the ANT causing it.

If you're not sure whether your ANT is a true fact or not, check with someone. Don't ask your mum if you're beautiful/good looking though because, of course, she's going to say yes (unless you have a very real and honest relationship with her). Ask a trusted, but neutral, adult: a teacher, an adult you look up to and see as a mentor. This might be your auntie/uncle or a next‐door neighbour.

Don't jump on ASKfm or any of your socials. Just don't.

Be self‐aware

Self‐awareness is about understanding your needs, desires, failings, habits and what makes you tick. If you take the opportunity to learn about yourself, it will be easier to deal with life's challenges.

A big part of self‐awareness is understanding your emotions. As I mentioned before, it's okay to feel. Your emotions are valid. You will have feelings about yourself that are unpleasant. Sometimes these feelings stem from ANTs. Sometimes they occur because of something someone says about you, or something that happens to you.