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
Owning up to your mistakes is important to all relationships, especially close ones. Mistakes often violate trust. But you can apologize and restore that trust, helping others feel secure.
Admitting fault helps you too. Those who actively seek forgiveness tend to be more agreeable and open to forgiving others. And make sure to maintain eye contact when you start the conversation. This lets the other person know you’re fully engaged. The tone of your voice is important too. Be sincere.
Deciding to end your marriage isn’t easy. Yet divorce is a reality for many couples. There are many issues to consider because it can have a lasting effect on your family, home, health, and job—but especially your well-being.
- Which couples divorce? There’s no “typical couple” destined to divorce. However, those who frequently argue and rarely spend positive time together are more likely to divorce. The same couples also risk violence and instability in their relationships. Frequent disagreements over money also are linked to higher divorce rates. Still, couples with fewer challenges divorce too.
- Can therapy help? Counseling offers a neutral place to talk through your thoughts and feelings. Therapists offer an unbiased view with the intent of finding what’s best for the couple. Counselors also encourage them to consider the impact of their actions and help them explore different ways to think and behave. But counseling is only useful when you’re motivated and committed to work towards change. Don’t wait until things become too desperate before seeking help from a therapist or religious leader.
- What else is there to consider? If you have children, you’re likely to be concerned about what might change for them and how you’ll help them cope. Give some thought to how you’ll maintain your financial security too. And start now to strengthen your social support—your relationships with friends and family—to help you through the process.
- Why stay? You might choose to remain in the relationship if your spouse is making efforts to change. Still, it’s important to work together to create your optimal relationship. Some aren’t sure if their marriage will last. But they also want to see signs that reaffirm their love, which sometimes helps them decide to stay.
This Father’s Day, HPRC salutes the many fathers who serve their country, families, and children. Dads play an essential role in families because they teach their kids about being healthy, smart, and kind. And it makes a difference.
So how do fathers teach their kids to become good people? Some dads help their children tune in to their own emotions as well as what others are thinking and feeling. Empathic kids are able to tolerate some degree of anger and guilt. And they use these emotions to look out for themselves and others.
School-age children with involved fathers are more likely to earn better grades and enjoy school. Dads can get more involved by helping their kids with homework and attending school events. Ask your kids about what they’re learning and help foster that curiosity.
Try to volunteer when your schedule allows it too. Coach your child’s sports team or serve as a scout leader. Pick whatever activity he or she enjoys—and your athlete or “mathlete” will shine.
Dads also can help put the fun in family fitness. Organize a bike ride, challenging hike, or fun day at the pool. Fathers with healthy-exercise habits help motivate their kids to be physically fit and active.
Remember to teach your children how to fuel their bodies. Set a good example for your kids to follow. Choose healthy snacks and drinks often because your kids are likely to eat and drink “what Dad’s having.” And ask them to help create your favorite salsa, pancakes, and chili in the kitchen. Make sure to involve the entire family during cleanup too.
Fathers near and far: Thanks for all you do!
Close relationships provide social support that can help relieve stress. One type we don’t know much about is “bromances”—close friendships between two men—but how these help or hurt stress levels isn’t clear.
It’s hard to do scientific research on this topic with humans because it would involve intentionally stressing people out to see how they respond. Who would volunteer for that?! So instead, scientists who study human social behavior use rats, which have social behavior very similar to that of humans. To learn more about the impact of bromances on stress, they observed male rat “friendships” under stressful situations. Here’s what they found.
Under mildly stressful situations, male rats became more social and cooperative with other male rats, compared to when they weren’t stressed. The rats’ oxytocin levels increased. They touched and snuggled other male rats more. Under severely stressful situations though, the male rats’ behavior changed. They were no longer cooperative and became withdrawn, isolated, and aggressive.
Of course, people aren’t rats, and one research study is never a good foundation for reliable conclusions, often raising more questions than it answers. However, it can give us “food for thought.” One idea from this study is that bromances seem beneficial, depending on stress level. Your friendships with other guys might help keep mild stress at bay. So spending time with your fellow men just might help you feel calmer.
Yet in severely stressful situations, bromances didn’t serve the same purpose. The rats became disconnected and hostile. Could the same be true for male humans? We can’t say for sure, but men exposed to severely stressful situations that result in PTSD sometimes have similar reactions.
Looking for ways to beef up your own stress-management skills? Check out HPRC’s Stress Management Strategies section. Concerned about your friend’s or spouse’s reaction to stress? Our Post-Deployment section has some resources to help.
Your team wins when you have a good attitude, manage your emotions, and care about your teammates. But your team can break down, especially when members let their talents or controlling ways interfere with reaching team goals.
What individual traits make a team stronger? Managing your emotions can make you a better teammate, unite your group, and help your team thrive. People who deal with their emotions well are often good “team players” because they tend to listen openly to other points of view. And they’re less likely to feel threatened when wrong.
With emotions in check, you’re more likely to be cooperative and open to resolving conflict, instead of avoiding it. Just one team member with a negative outlook can affect the whole team, while those with a “can do” attitude can improve atmosphere and team performance.
What individual traits break down a team? Teammates rely on each other for the team’s overall success, but those with too much talent can break down a team. Teams don’t function well when talent—from one or a select few—dominates the group.
That’s why cohesiveness is essential to solid teamwork. If individuals try to dominate, unity breaks down and can cause arguments over authority. Teams become weaker when members are more concerned with advancing themselves and undermining their teammates, interfering with reaching the common goal.
How do your traits impact your unit? How do they affect your family? Check out HPRC’s Mental Resilience and Family Resilience sections and learn how to become a more effective team member—at work and home.
Moving in with your significant other is a big step in your relationship—and that often means combining finances. Take some time to explore your comfort level in the relationship and decide what’s best for you.
Sometimes couples have a hard time talking about money, especially if you approach finances differently. What if you’re thrifty, but your partner lives paycheck to paycheck? Or your significant other made some smart investments over the years, while school or job changes kept you from doing the same? Here are some tips to start the “money talk.” Read on...
Military kids are resilient in the face of unique challenges, but also might need extra emotional support along the way. They can experience struggles other children don’t face, such as their parents’ deployment. We don’t know the entire impact a parent’s deployment has on children, but some younger children seem to struggle more post-deployment. And kids mental health problems tend to increase when a parent returns injured.
Some parents or caregivers might see signs of anxiety in 3–5-year-olds with a parent on long-term deployment. These symptoms could include kids expressing lots of worries and repeatedly asking for reassurance. Some might also complain of physical symptoms, such as a headache or stomachache. Yet it’s also possible that some don’t experience any physical or emotional distress during their parent’s deployment. Overall, military kids tend to be resilient when a parent is deployed.
Still, military kids, like all kids, sometimes experience mental health concerns, including thoughts of suicide, anxiety, attention-deficit hyperactivity disorder (ADHD), and cognitive and mood disorders. The percentage of military kids diagnosed with one or more concerns has increased over the past several years. This mirrors what’s happening in civilian families, possibly because pediatricians are getting better at diagnosing and/or referring children for mental health care.
If you suspect your child needs help, supports and resources are available. Consider using Military OneSource’s confidential video non-medical counseling services for active duty families, including kids and teens. Your children also can connect with other military kids at Military Kids Connect. This site offers help for kids coping with a parent’s deployment too.
In the meantime, visit HPRC’s Family Resilience section for tips on managing family stress and improving family relationships, which are important for kids’ strong mental health.
The demands of deployment and combat can be stressful. It’s important to know that, if it gets to be too much for you to handle, you can get help. Here are some ways to find it.
Returning home, you might feel that nothing’s changed since you left, or you could have a rougher transition and experience sadness, sleep problems, anxiety, anger, heightened emotions, edginess, and/or trouble focusing. These are common and normal reactions to being in theater, but they can potentially be signs of mental health concerns too.
So when should you seek help? You can first use a mental health-screening tool that can guide you in the right direction. The assessment is free, anonymous, and available to service members and their families. However, it’s not intended as a substitute for professional advice, diagnosis, or treatment.
For accurate diagnosis, or to simply check in with a caring professional, consider consulting a qualified mental health therapist. The National Institute of Mental Health (NIMH) website offers good information and helpful resources. Also, Military OneSource offers support and services to improve your mental health and well-being. If you feel you're experiencing a potentially life-threatening problem, contact the Military Crisis Line online or call 800-273-8255 and press “1,” or the National Suicide Prevention Lifeline online or by phone at 1-800-273-TALK (8255). The Defense Centers of Excellence (DCoE) also has a 24/7 Outreach Center featuring a hotline, email, chat, and phone number. And visit HPRC’s Suicide Prevention page. In an emergency, please dial 911.
Be proactive in addressing your mental health. And if you’re ever concerned about safety, err on the side of caution.
A mom with the right mindset feels that she can “get things done” and be a good parent, which impacts more than her to-do list. It can affect her satisfaction with family relationships and work-life balance too. The good news is that about half of younger moms (between the ages of 18 and 34) feel they’re very good at parenting. This is true if you’re married, living with a partner, or single-parenting—whether working inside or outside the home. Yet this means nearly half of younger moms feel less confident about their parenting skills.
Why does a mother’s confidence matter? Self-assured moms feel less overwhelmed when managing multiple responsibilities. And they can feel less stressed. Confident moms feel happier and pleased with their family relationships overall. Many experience greater satisfaction with their partners too.
Moms who work outside the home often juggle household tasks along with their job responsibilities. What helps them feel confident in their ability to accomplish everything? Those who are comfortable with their childcare decisions feel more effective at work. Good relationships with a supportive partner and encouraging supervisor also help keep your work-life balance in check. And when you feel confident at work, you feel capable of managing work and family needs—successfully and simultaneously.
Confidence is a mindset that needs nurturing. If you waver in your confidence as a mother, you might’ve fallen into a thinking trap—and you’ll need to work your way out. Take the Parenting Confidence Assessment to see where you stand. Parenting alone during your partner’s deployment? Check out Military OneSource for helpful tips and resources.
A hostile work environment can impact work performance and well-being, but help is available. There generally are two hostile-workplace scenarios: unlawful harassment—also known as unlawful discrimination or prohibited harassment—and bullying. There can be a difference in how these situations are handled when reported, so it helps to know the difference.
Unlawful harassment occurs when an employee is subject to unwelcome verbal and/or physical conduct or feels discriminated against based on his/her sex, race, color, religion, or national origin (as identified in Title VII of the Civil Rights Act of 1964).
Sexual harassment is unlawful harassment and gender-based discrimination. It includes unwelcome sexual advances and/or verbal or physical conduct of a sexual nature. Unlawful-harassment behavior often repeats and can interfere with work performance.
Bullying can include similar behaviors, but isn’t based on one’s sex, race, etc. Employees can feel victimized through sabotaged work efforts, offensive conduct, and/or verbal abuse. Whether the behavior stems from unlawful harassment or bullying, it’s unacceptable and shouldn’t be tolerated.
Here are some tips to help develop a plan of action. And act sooner rather than later.
- Tell the offender(s) that the conduct is unwelcome and offensive. Ask him/her to stop.
- If it continues, or if you’re uncomfortable directly confronting the offender(s), report it to your supervisor immediately. Your supervisor has a duty to respond promptly and help prevent recurrences.
- If your supervisor doesn’t respond—or is the source of the harassment—go to your higher chain-of-command. You also can file a formal complaint with the Inspector General, Equal Employment Opportunity (EEO), or any chaplain.
- If you’re working in the civilian sector, contact your civilian personnel action center and/or your EEO office.
- Finally, if you or someone you know is feeling physically threatened, contact law enforcement immediately.
Learn more about the different branch policies:
- Army Directive 2015-40: Implementing Procedures for Anti-Harassment Policy
- Navy/Marines Directive: Equal Opportunity within the Department of the Navy
- Air Force Directive: Zero Tolerance for Unlawful Discrimination or Harassment (begins p. 11)
- Coast Guard Directive: Anti-Harassment & Hate incident Procedures and Policies (begins p. 50).