SALLY ORANGE'S 7 WAYS TO BE MORE Resilient

Army Cadets National Ambassador Sally Orange recently completed seven marathons on seven continents in seven days. We asked her to share seven lessons she learnt about resilience while undertaking this extraordinary challenge.

Being resilient (having the ability to cope with and bounce back from adversity) is an essential life skill which all cadets should develop. It's also an important characteristic of a good leader.

Sally Orange, ex-servicewoman, adventure athlete and mental-health campaigner, knows how crucial it is to be resilient enough to go through a difficult experience and come out the other side.

In February, she undertook a mammoth marathon challenge and, in the process, learnt some important lessons about mental and physical resilience.

In an epic running endeavour, she undertook seven marathons in seven days on seven continents (Antarctica, Africa, Australia, Asia, Europe, South America and North America).

Despite some very low moments, Sally succeeded in completing the World Marathon Challenge and is the first female veteran – and only the fifth British woman – to have done so. It was incredibly gruelling but Sally persevered by calling upon her inner resources and strength, which is something she believes we can all learn to do.

We asked her to share some of the things she learnt during the experience and to reveal a few tips that helped her when the going got tough.

1

Reframe the experience

Experience: I was in Spain (five marathons into the event, miles from home and far away from friends and family) when I got an upset stomach. I felt so ill I was crying while running; it was a horrible experience, both mentally and physically.

Insight: I had previously listened to a podcast about a woman paralysed from the neck down, who wished she could go for a walk with her mum. So instead of being upset about not being able to run the marathon at that stage, I made myself appreciate just being able to walk.

Tip: Instead of feeling annoyed because you don't feel able to do what you want to do, try focusing on what you can do to continue your journey towards your goal – even if you have to delay reaching it.

2

Learn what gets you through tough times

Experience: When I had the experience above, some runners stopped to ask if I needed help. I was in so much pain I couldn’t think straight and didn’t know how to respond. I didn’t want to slow them down or put them to any trouble, so I just said ‘No, thank you’.

Insight: With hindsight, I should have asked for some water. Despite all my preparation for the challenge, I didn't have a plan to deal with illness. They would have easily been able to help me if I'd known what I needed. I’ve learnt from that experience, so I’ll be better able to communicate with people if it ever happens again.

Tip: When we feel down, ill or anxious, it’s hard to know what we need to help us feel better. We can’t learn to swim in a storm, so it’s important to make the most of calm waters to prepare for more turbulent seas. When you’re feeling well, make a list of things that make you happy and relaxed and keep it somewhere accessible like your phone. Tell people about the list, so they will know how to help you. Most people want to help – they just don’t always know what to do.

3Use the power of distraction

Experience: The Dubai marathon was another low point for me. I found the event particularly difficult and relied heavily on all my resilience strategies to get me to the finish line. Halfway, I had to reframe my goal: instead of it being the finish line, it became the nearest lamppost, then the next lamppost, and so on – anything further felt impossible.

Insight: Six miles from the end, a friend met me and ran with me for a while. She was just in her flip-flops, chatting away, but the distraction, laughter and support massively boosted my morale. Dubai went from being my worst marathon to one of the most enjoyable because of my friend's support.

Tip: Sometimes, all our usual coping strategies don’t seem to work. When this happens, try reaching out to a friend. Maybe do one of the things on your ‘happy list’ with them, like watching a film or eating your favourite food. You don’t need to talk to them about how you’re feeling – unless you want to. Just focus on enjoying whatever you’re doing in that moment.

4Celebrate successes

Experience: It can take years to prepare for adventurous expeditions and endurance challenges. Before this challenge, I had lots of rejections from potential sponsors. It can be hard to stay confident and motivated when you’re faced with obstacles before you even start. However, you only need one sponsor to say yes and it changes everything.

Insight: When someone agrees to sponsor me or I tick something off my to-do list – no matter how small – I try to celebrate that achievement. Then, the next time I have to face something intimidating, or on days when I don’t feel I’ve accomplished much, I think about what I have achieved. It helps to lift my spirits and boost my confidence.

Tip: It can be helpful to imagine achievements as cookies in a jar. Each time you achieve something you find challenging, add it to the cookie jar. You could write the accomplishment on a piece of paper and pop it in a real cookie jar. When you need a boost, recall (or read) one of your achievement cookies.

5Break challenges into bite-size chunks

Experience: Before the World Marathon Challenge, I was diagnosed with a stress fracture in my foot, so I couldn’t start the physical element of my training until six weeks before the event. It was hard not to panic and worry about letting people down.

Insight: Instead of tackling my event preparation in a fixed order, I decided to break it down into sections. I worked with a resilience coach and focused on the mental element during times when I couldn’t run. I then progressed to the physical training later.

Tip: There are usually lots of ways to complete a challenge. If you don’t feel physically or mentally able to complete it as you’d planned, break it down into bite-size chunks. This can help you identify which chunks are proving problematic. Then you can work out the best way, and in what order, to tackle each chunk to achieve your goal.

6Improvise. Adapt. Overcome.

Experience: Due to an issue with the aeroplane, we had to complete the last three marathons in just 36 hours. Sleep plays a big role in my mental health and resilience. I knew this change to the timetable would impact my sleep, so I had to develop a strategy to overcome – or at least mitigate – it.

Sally's 2023 adventures

Sally recently completed this year's London Marathon. She is also scheduled to swim the English Channel, and take part in both an Ironman event in Estonia and the Escape from Alcatraz triathlon in San Francisco.

Insight: I applied the 'Improvise. Adapt. Overcome' strategy. I let go of the things I couldn’t control (where and when I slept) and focused on the things I could control. Whenever and wherever I had the chance to sleep, I tried to sleep. If I couldn’t sleep, I focused on resting. If I couldn’t rest, I focused on relaxing. Instead of getting frustrated and anxious, I just kept improvising and adapting.

Tip: The reason you've got a 100 per cent record of surviving every day of your life so far is because you’ve adapted and improvised to overcome things (often without even thinking about it). When circumstances feel out of control, use this strategy to remind yourself you still have some control. You could adapt your methods of achieving your goal or you could decide to adapt the goal itself.

7Believe in yourself

Experience: On the Antarctic marathon, I dressed as a pod of frozen peas. All the other runners were in all-weather gear with their faces covered. I looked different from them but I didn't care. I've discovered that being myself and not being afraid to stand out has benefits. I often undertake challenges while wearing fruit or veg costumes to make people smile and start a conversation about mental wellbeing.

Insight: My costume was like a beacon in the snowy landscape and made people smile. Like all my fun costumes, it was a talking point – a chance to raise awareness of mental health in a way that made people feel comfortable and able to share their own experiences.

Tip: Embrace who you are and what really matters to you. It can be hard to follow your dreams or feel confident in your own skin when people around you have different ideas and opinions. See the positives in the things that make you unique – and then try to make a positive difference in life.

Go further

Click here or scan the QR code to find out about the seven charities Sally was supporting during her seven marathons and find out how to create your own 7-7-7 adventure.