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Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.

HPRC Fitness Arena: Family & Relationships

Valentine’s Day rewards

“Candy is dandy, but...” try these ways to reward your loved one even more this Valentine’s Day.

No doubt about it: Being rewarded is a great way to make someone happy. When you were a kid, you loved getting a reward for doing something good, right? It still works when you become an adult, but the reward—and what you did to earn it—is often more subtle. Rewarding your significant other for his or her daily acts of love and care is a sure way to bring you closer.

So this year, in addition to giving the usual flowers or chocolates or whatever you do for each other, try these two simple acts: Do or say something loving to your partner, and tell them you’re happy to be in a relationship with them.

For more information on supporting your relationship with your partner, visit HPRC’s Relationship Enhancement page.

Duty to country and family

Need your family to be more supportive of your role as a service member? Learn how to get on the same page with your loved ones.

When there’s consensus among family members about your military service, life is much easier. It’s normal for loved ones to have differing views about service and/or levels of commitment over time. But when there’s a big difference, some families might feel an extra burden of stress or sadness. Here are some tips to help build a bridge to family harmony. Read more here.

Shifting from service family to civilian family

Transitioning from active duty to veteran status involves change. Learn how your entire family can weather these changes well.

Have you decided to separate from the military? If your estimated time of separation (ETS) date has arrived, you’ve probably checked off your long to-do list and officially become a veteran. This can be an exciting and emotional time. Regardless of your reason for separating, this is a time of transition for your entire family. Here are some tips for easing your path to civilian life. Read more here.

First comes love, then comes remarriage

Remarriage is an exciting time that brings lots of changes. Learn some tips to help ease this transition.

Getting married again is a time of new beginnings. It’s often a time of challenges and changes too. While you’re celebrating your marriage and deciding what kind of stepparent you’ll be (if your partner has children), there are a few things you can do to stay happy:

  • Maintain your identity as an individual—separate from your spouse. This will help you weather challenges with confidence. But strike a balance with staying close to your spouse too.
  • Focus on each other. Sharing intimacy with your spouse includes a healthy sex life too. This helps you two connect regularly.
  • Stay flexible. Often remarriage means juggling new responsibilities, living in a new place, or becoming a stepparent. Bending with whatever life throws at you means you’re less likely to break or falter.
  • Keep a sense of humor. Laughing at yourself or the situations you find yourself in can help you keep perspective.
  • Don’t take the place of a biological parent if you’re becoming a stepparent. Foster your own relationship with your stepchild and follow your partner’s lead.
  • Remember how you felt when you fell in love. Keep those memories alive—they’ll help get you through tougher times.  

A new year’s resolution for your relationships

Jump-start the new year! Resolve to improve your personal relationships in 2016.

Happy New Year! As you plan exciting changes in 2016, give some thought to your personal relationships:

  • What makes you happy?
  • Who can you count on if you have a serious problem?
  • Who is your best friend?
  • How close are you to family and friends outside of your unit?
  • How much closeness do you need/want?

Can’t answer some of these questions? Then think about how to make a change this year. Show loved ones that you care about them. Establish close bonds with those you can trust. Let others know they can rely on you. Resolve to focus on developing deeper relationships with those around you so that your safety net is set for 2017.

Dealing with loved ones during the holidays

Learn how to make friends with your family this holiday season.

It’s often great to connect with family and friends during the holidays, but it can occasionally feel like you’re drawn into old—sometimes negative—ways of communicating. If you only see your family now and then, they might view you as you were when you were younger instead of as you are now. Just being together in the same place can even ramp up old issues. Planning ahead for how to deal with situations can help you navigate them better and bring peace.

  • Think about potential friction points with loved ones.
  • Decide how you want to respond.
  • Be patient with others.
  • Stay positive and true to yourself.

What’s so great about gratitude?

Filed under: Gratitude, Mood
During the holiday season, we hear a lot about giving. Learn about the relationship and mind-body benefits from feeling and expressing gratitude.

Gratitude comes in different forms and has many benefits. There’s that thankful feeling when you receive a gift. Gratitude can also spring from awareness and appreciation of what’s really important. You can also express thanks to acknowledge that you value others, their actions, or how you benefit from others’ kindness.

When you express gratitude, you form tighter bonds with others and invest more in those relationships. Naturally, you take care of little things that help your relationship work. For example, expressing gratitude daily to your romantic partner for three weeks helps you care more about your loved one. When you say thanks, your partner is more likely to feel that there’s a fair split with household responsibilities.

If you’re feeling grateful, you might want to assist others. You could likely help someone with a personal problem, offer emotional support, and work cooperatively. You could also face what’s hard and feel more comfortable in voicing concerns to a friend or partner—partially because you’re in touch with how important that person is to you. Feeling gratitude increases your satisfaction with life and helps you remember what matters most—relationships, not material things.

The benefits of tapping into gratitude don’t end with better relationships. Writing down what you’re grateful for every day for three weeks can improve your mood, coping abilities, mental health, and physical well-being. Gratitude can also strengthen your belief that life is manageable, meaningful, and sensible. Thankfulness can help you feel less sad or anxious, as you experience more joy, enthusiasm, and love. It can even lower your blood pressure and risk of stroke, reduce stress hormones, and improve your immune system.

More tips for combating loneliness

Learn some great strategies to combat loneliness and feel better connected with your community.

Last week, we discussed how loneliness can be isolating and suggested ways to connect with one person. This week, we’ll add a few more strategies to your arsenal—and help you turn loneliness into a motivating force:

  • Go out to public places, especially by yourself. Doing so can give you more opportunities to connect with others. You can also make virtual connections online or through social media.
  • Join an activity group or faith community that aligns with your interests or beliefs. Volunteer for a cause. Choose something you value and attend in-person, or find an online community.
  • Adopt a pet if possible. If not, try helping at an animal shelter or rescue group. Pets can provide important mental and social benefits. Owning a pet can actually lead to an increase in oxytocin, a “feel-good” hormone.
  • Don’t put all your eggs in one basket. For example, don’t just rely on your unit members for social plans. Build meaningful and lasting relationships with a variety of different groups such as your family, friends, co-workers, and neighbors. Each can offer something different to enhance your life.

Get SMART about your goals

Setting goals that you will actually accomplish can be easier said than done. Check out HPRC’s goal-setting worksheet to learn a formula for success!

Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals:

  • Specific
  • Measurable
  • Achievable/Action-oriented
  • Relevant
  • Time-sensitive

It’s a well-established method for fitness-oriented goals—to lift a certain weight, cycle a century, or run a marathon in a certain amount of time—and it works equally well in other areas of life. Maybe you want to reach a specific rank at your job or finish college by a certain date. Goals aren’t just for dreaming big; they’re for achieving.

For more details on using SMART goals to achieve your goals, read HPRC’s “Get SMART about setting goals.” Then you can use our SMART Goals Worksheet to help you:

  • think through exactly what you’re aiming for;
  • determine if this goal is a good fit for you;
  • measure and track your progress;
  • use success-oriented language to think and talk about your goal; and
  • break down the end goal into manageable steps.

The cure for loneliness: connect with one person

Filed under: Isolation, Loneliness
Loneliness can be very isolating. Learn one “tried and true” strategy for combating feelings of loneliness.

It’s possible to feel lonely even within a big family or when constantly surrounded by others. Sometimes you can feel even lonelier. But you can feel better if you focus on strengthening a connection with at least one other person. Here’s how:

  • Pick someone in your life. Choose someone you want to be close with or feel like you share a lot in common. If you’re married, you’d ideally pick your spouse.
  • Open up. Tell that person how you’re feeling and what’s on your mind. You could also start the conversation by asking how they’re feeling.
  • Keep the conversation going. Ask follow-up questions and share your own thoughts and feelings. 
  • Be curious and focus on the other person. Hopefully, they’ll express interest in your ideas and emotions too.

Next week, we’ll offer more tips on combating loneliness and staying connected!

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