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HPRC Fitness Arena: Family & Relationships

Avoid emotional “bait”!

Learn how your old relationship patterns can pop up and cause you problems now—and what you can do about it.

Tired of having family members “push your buttons” or inadvertently pushing theirs? You’ll be glad to learn it’s something you can fix. How you relate to people as an adult is shaped by the relationships you had early in life. It’s easy to get drawn into old patterns with family members. But there are some things you can do to stop taking the bait and stop putting bait out there for your loved ones to take.

For example, an old rivalry can re-emerge between siblings, even if you don’t do this with any one else in your adult life. Or it can feel like you’ve gone back in time, and you’re an adolescent again rebelling against your parent. Keep these old patterns in mind, because they can creep into your present.

Here are some tips to avoid reliving familiar conflicts or other unpleasant interactions:

  • Don’t put out bait: You can’t control other people’s behavior, but you can control yours. Be aware of what you feel drawn to do, and stop yourself if you know your next move might cause friction (such as calling someone a name, or more subtle moves).
  • Don’t take bait: Others will (consciously or unconsciously) do things that trigger your emotions (such as a snarky comment or an overly long story). Slow down and take a breath rather than responding out of impulse.
  • Assume good intentions: When you feel baited, assume that the other person isn’t intentionally triggering you and that he/she means well. Even if this is untrue, your different style of interacting with him or her can help break the pattern. And it could even start a new, more positive dynamic!

Be a “good enough” parent

Of course you want to be a good parent. Learn why being good enough might be even more important.

Instead of being a “perfect” parent, strive to be “good enough.” As a parent, you want the best for your children. At a minimum, you know you shouldn’t neglect or abuse your children. Ideally you’re a caring parent who sets good boundaries for their safe development. But some parents overdo their involvement.

The problem with working too hard to meet your child’s every need is that your child doesn’t learn to become independent. When children experience some frustration along the way or have to figure out things on their own, they become more equipped to tolerate frustration and face adversity. And they learn how to solve problems for themselves. That said, don’t leave them hanging, but gently guide them to figure out solutions for themselves.

Read HPRC’s Need to update your parenting style? to learn more ways to be “good enough.”

Thank you, spouses!

Thank you, warrior spouses, for all you do, both seen and unseen. We appreciate your unique mission and provide our thanks on this day.

The U.S. military celebrates the Friday before Mother’s Day every year as Military Spouse Appreciation Day. Initiated in 1984, this national event acknowledges and honors the commitment, courage, and sacrifice of the wives and husbands of our nation’s service members.

Military spouses are the backbones of their families and are key to the success of our warriors, both on and off the “job.” President Obama reflected this in a speech when he said, “At the heart of our Armed Forces, service members’ spouses keep our military families on track.”

So not just today, but every day, we offer our thanks and appreciation for all that you do—for keeping yourself, your children, and your spouse strong!

FAQs about relationships

Have questions about relationships? Visit the new FAQs section in HPRC’s Family & Relationships domain to find answers.

Visit the newest section of HPRC’s website—“Frequently Asked Questions About Relationships.” It includes strategies for communicating and managing conflict, building and maintaining strong relationships, and fostering parent-child relationships.

Here are some kinds of questions you can find answers to:

  • Is there such a thing as a healthy argument?
  • How can I be a better listener?
  • Why do I get so angry that I can’t think clearly?
  • Can I win more arguments than I lose and still have a good relationship?
  • How can I change my attitude and focus less on the negative?
  • How can I help my children get through challenging situations?

You can use these strategies in all your relationships—friends, coworkers, bosses, leaders, etc.—not just your intimate and family relationships.

You can find more questions and answers in “Frequently Asked Questions About Relationships.”

Apps and more for military kids

Learn about some great apps for military kids to manage stress and the military lifestyle well.

Most military children will at some point experience stress related to being part of a military family. Fortunately, there are numerous online resources to help military kids and their parents learn important coping skills, especially for when a parent returns from a deployment. A parent can load apps such as the following on their phone and then hand it to their child:

  • Breathe, Think, Do with Sesame (for Apple and Android) teaches children coping skills through breathing and more,
  • The Big Moving Adventure (for Apple and Android) teaches children about moving (how to pack up their toys, say goodbye to friends, etc.).
  • Focus on the Go (for Apple and Android) teaches children how to manage their feelings in helpful ways.

Military Kids Connect (MKC) is a Department of Defense program aimed at improving quality of life for military children of various ages. The site helps parents, caregivers, children, and the child’s peer community to talk about issues and learn coping skills through a variety of apps (Apple, Android, and Kindle) and online tools.

HPRC’s Family Resilience “Tools, Apps, & Videos” section includes links to more programs (such as FOCUS World and Sesame Street) and apps. But don’t forget: As with any online activities, monitor your children and be vigilant against cyber threats.

Spring cleaning—a mindful approach

Practice mindfulness to help clear out the clutter in your home that weighs you down.

If you’re in the military, you know you may have to move at almost any time, so you try to avoid accumulating things you don’t want to move with you. But whether you’re moving or not, spring is a great time to get rid of the clutter in your home.

 

There are many resources to help you get organized. But the hard part can be letting go of “stuff” you may be attached to emotionally. The memories pull at you, so the closets stay packed. So why get rid of things? It can save your sanity and lighten your load.

Consider a “mindful” approach to your spring cleaning. The self-compassion and non-judgment of many meditation practices can help you deal head-on with the emotional connections you may have to your stuff. This approach raises your awareness of attachment to belongings. You can see the memories, connections, love, and bonds that the items represent. And then you get to practice self-observation in the moment of letting things go.

How do you do it? Try this meditation: As you sort through items that literally weigh you down and debate whether to keep something, ask yourself the following questions:

  • Is this object really adding value to my life?
  • Do I need this thing to remind me of a pet, friend, or special time?
  • Can I accept that the object is not a substitute for a person or memory?
  • Can I take a photo of it and then let it go?
  • Can I imagine myself free from this object?
  • Would letting it go mean I no longer care?

Only you can answer these questions for yourself. The balance between holding on and letting go is very personal. Use gentleness and compassion with yourself as you move through this exercise and practice being mindful.

Families that play together, stay together

Maximize your family’s together time with fun activities that help you unplug and bond!

All families need to spend some time together to help build strong family bonds. There is no right way or ideal amount of time. Some families like to spend all their free time together, while others may spend a bit of time together throughout the week or dedicate some family time on a consistent basis. But it’s easy to get wrapped up in other things so we spend all our time on work, bills, cleaning house, scheduled activities, or other responsibilities, and family time goes by the wayside.

Think about your own family. Do you have enough time together? What kind of time is it? Is everyone on a phone, computer, tablet, or television? Try unplugging and going outdoors, playing a board game, or getting together and giving everybody five minutes to talk about what they like about each other. You could let your children (if they’re old enough) pick what they want to do on their family day out, and then everyone else needs to come along and make the most of it. If part of your family is deployed, you should still schedule family bonding time. Some of your family time can be spent making things to send to your deployed family member or documenting your fun time with photos or videos.

Stressed just thinking about how to add in some good family time? Just make the most of what you have by focusing on each other without extra distractions!

For better relationships, cool it!

Want a healthy romantic relationship? Warm it up with ICED...

To have a healthy, long-term romantic relationship, you might find that you need to cool it with old patterns. Use these ICED tips to make sure your relationship holds up over time.

Identity: It’s easy to lose yourself in relationships. You may feel subtle (or not-so-subtle) pressure to be more like the other person and enjoy the same activities or share the same goals. But if you give in to these pressures, you can lose track of your own identity. While it’s good to adapt some over time, you also want to keep a clear sense of your own identity. Solid relationships consist of two people with solid identities.

Calm: It can feel difficult to remain calm when fear of losing your partner pops up. While its normal to experience some concern, the key to a relationship without harmful pressure is learning to calm yourself. If you look to your partner instead to make you feel better, perhaps acting a bit “clingy,” your efforts could backfire. The pressure that your partner feels can lead him or her to feel withdrawn rather than closer. If your partner’s presence feels like a “bonus” instead of a “need,” you’re on the right track.

Engage: When you see your partner upset, slow down and engage with him or her in a way that empowers both of you. Engage with empathy and boundaries. For example, “I know you feel anxious about me going out with the boys. You make me feel a bit guilty, and I think I need to deal with that guilt, but you should cope with your feelings too. It’s important for me to keep these other friendships.”

Deal: Whether you or your partner (or both) feel uncomfortable, it’s best to cope with how you feel rather than looking for quick fixes. Dealing with discomfort is key to growing individually and together. And it’s crucial to hang on to your own identity, learn how to self-calm, and engage with your partner in a way that makes sense.

Set the fitness example for your kids

Parents can help their children be physically active in a variety of ways. Learn more.

Parents are one of the most important factors in their children’s fitness. You can set the example. Children of active parents are more than twice as likely to be active than those with inactive parents. You also can help your children be active by driving them—or better yet, walking or biking with them—to and from activities, being active with them at home, cheering or supervising their play/activity, and getting the right equipment for their activities. It’s important to expose kids to different activities. Once they find something they like, they’ll stick with it. Above all, make it fun!

Disordered eating

HPRC Fitness Arena: Family & Relationships, Nutrition
“Disordered eating” refers to eating foods or having eating patterns that can have serious nutritional consequences for the Warfighter, spouse, child, or other family member.

Achieving and maintaining a healthy weight can be a challenge, especially when trying to juggle the demands of active-duty service, deployments, family, and life in general. Knowing that the next weigh-in is looming can be stressful and can sometimes lead to eating behaviors that spin out of control to become a life-threatening eating disorder. But even if you don’t have a classic eating disorder, you might have what is called “disordered eating.”

“Disordered eating” refers to eating foods or having eating patterns that can lead to serious nutritional consequences such as deficiencies in key nutrients and electrolytes. It can compromise a person’s strength and/or stamina and lead to more frequent illness or injury. This could happen to a Warfighter, spouse, child, or other family member.

Examples of disordered eating include emotional eating, binge eating, night eating, highly restrictive dietary patterns, and avoiding foods considered “bad.” Some individuals use over-the counter products such as weight-loss supplements or laxatives; others participate in excessive exercise as a means to control weight. What starts out as a way to lose a few pounds or tone up could become a serious problem.

If you’re wondering if you practice disordered eating, ask yourself these questions:

  • Do you eat in secret?
  • Are you terrified of gaining weight?
  • Are you always counting calories/carbs/fat grams or some other component of food?
  • Do you think your identity and self-worth depend upon your weight and body shape?
  • Do you exercise a lot (maybe too much) to maintain your weight or appearance?

If you answered "yes" to any of these questions, you might have disordered eating. It’s important to get help before your problem becomes more serious than you can handle. Nutritional and emotional counseling from professionals—registered dietitians, counselors, and therapists—can help. Support from friends and family is important too. See the Academy of Nutrition and Dietetics for more information on disordered eating.

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