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HPRC Fitness Arena: Family & Relationships

How physiologic stress-management training can help your relationships at home

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The skills that allow one to calm the body’s physiologic response to stress can also be applied to other areas—most notably, in one’s relationships.

Being in stressful situations activates the body’s physiologic stress response, which is what allows Warfighters the ability to respond to any threat at any time. In the sports world, the stress response is associated with the adrenaline rush that pumps athletes up during competitions, and gives them the edge to win.

Unlike athletes, however, Warfighters are a select group who operate in stressful situations day in and day out. Prolonged exposure to stressful situations has been found to be harmful both physically and psychologically, unless one learns how to successfully manage one’s internal response. To that end, there are programs throughout the uniformed services that teach Warfighters combat stress management techniques. Many use a stoplight system—utlizing the colors green, yellow, and red—to teach Warfighters how to calm the stress response and bring the body back into balance, in order to give it a reprieve. Successful warfighters learn these skills and apply them in theater.

These same skills, which allow one to calm the body’s physiologic response to stress, can also be applied to other areas—most notably, in one’s relationships. The stress response triggered by external threats is the same stress response that is activated during emotionally-charged conflicts with someone you care about (although the degree of stress is different). Conflict between two people creates the same internal stress, coupled with a flood of negative emotions. The techniques learned to manage combat stress are techniques that can also help Warfighters in their personal relationships.

A recent study examined 149 couples in a 15-minute discussion about a marital conflict found that positive emotions helped couples regulate, or calm, their physiologic responses after the conversation. Interestingly, how happy the individual was with their relationship did not impact this finding. This indicates that positive emotions seem to have the ability to “undo” the physiologic arousal of conflict.

The next time you get in a fight with someone you care about, try this: stop, take yourself out of the situation, and start thinking positive thoughts—either about yourself, something else, or your partner. Notice whether you feel calmer, if your body temperature decreased, if your heart rate slowed down, and if your body moved less (we tend to move more when we are upset). You might find this to be an excellent addition not only to your combat stress strategies, but also to your positive relationship strategies.

Source: Yuan, J., McCarthy, M., Holley, S. & Levenson, R. (2010). Physiologic down-regulation and positive emotion in marital interaction. Emotion, 10(4), 467-474.

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Boost your child's resilience

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Children who have resilience are better able to cope with stress.

The way that parents behave under stress, and interact with their children on a daily basis, has a profound influence on a child’s resilience or the ability to bounce back from stress. Parents can improve resilience by teaching the following skills to their children:

  1. Spiritual: Parents can help children feel a sense of uniqueness, purpose, and perseverance by providing a spiritual foundation, framework, or belief in something bigger than just the child’s universe.
  2. Emotional: Parents can model and foster positive mood management; discuss feelings with them and help them learn how to deal with emotions, both positive and negative.
  3. Physical: Parents can practice and teach positive health habits that include healthful food choices and physical activity.
  4. Behavioral: Parents can model, coach, and teach positive behaviors that help foster their child’s belief that they can behave well and make positive choices.
  5. Cognitive: Parents can enhance a child’s self-esteem and help them develop cognitive and academic skills by monitoring and checking their homework, and promoting problem solving skills that teach them to proactively solve problems and develop independent thinking skills.

Click here to read an abstract summary of this research.

White House initiatives to support military families

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The White House has announced new initiatives to support military families in four key areas: overall well-being, education and development of military children, career advancement opportunities for military spouses, and improved childcare.

Recently, the White House announced new initiatives to support military families in four key areas: overall well-being, education and development of military children, career advancement opportunities for military spouses, and improved availability of quality childcare. Multiple agencies have partnered to support these efforts with the following goals:

  • Focus on suicide trends to offer targeted preventive training and counseling to meet the mental health needs of military families;
  • Offer child care resources;
  • Combat homelessness;
  • Expand communication across rural communities;
  • Expand career opportunities for military spouses;
  • Expand access to financial aid and needs of military students; and
  • Expand facilities to help military families recover, integrate, and support their youth during and after deployment cycles.

    Sesame Street helps parents deploy

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    The Sesame Street Workshop program on Preparing for Deployment offers families strategies for dealing with deployment.

    Having children help out with dinner and keeping the same routine when a parent is deployed; marking a calendar with an X for every day their parent is away, and having a great support system are just a few of the strategies that the Sesame Street Workshop's program on "Preparing for Deployment" offers.

    They also have age-appropriate workshops for younger children on "When Families Grieve," "Coping with Changes," and "Homecomings Family Routines."

    Some tips for redeployment and reuniting

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    When reuniting with your family, the “Soldier and Family Guide to Redeploying” offers tips for maintaining successful family relationships.

     

    When reuniting with your family, the “Soldier and Family Guide to Redeploying” offers tips for maintaining successful family relationships. A few of their suggestions:

    For Warfighters:

    • Take time to re-establish communication with each of your loved ones.
    • Use romantic communication to help transition into love relations easier.
    • Reinforce the good things your family has done.

    For spouses:

    • Move slowly in making adjustments.
    • Discuss division of the family chores.
    • Spend time alone with your spouse.

    For parents:

    • Focus on successes and limit criticisms.
    • Expect some changes in your child(ren).
    • Spend relaxed time with your child.

    Communication tips for parents

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    The American Psychological Association offers communication tips for parents:

    • Make yourself available to your children to talk, listen or do things together.
    • Let your children know you are listening.
    • Express your opinion in a way that your child can hear your message.
    • Remember that children often learn how to deal with emotions, solve problems, and work through stressful situations from their parents.

    The "Michelangelo phenomenon" of relationships

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    Known as the Michelangelo phenomenon, partners can help sculpt each other’s best possible self and achieve goals. Through affirmation and support, couples can help each other achieve their goals. Listen to your partner and dream together while encouraging each other. Reach for the stars together!

    Making step-families work well

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    If you have children from a previous relationship and are building a new one, here are some tips to reduce conflict.

    If you have children from a previous relationship and are building a new one, consider discussing these issues to reduce conflict:

    • Decide together where you should live and how you will manage your money.
    • Close the door on your last relationship; resolve feelings and issues from your past relationship.
    • Determine step parenting roles and responsibilities.
    • Establish rules and boundaries for the blended family.

    The American Psychological Association suggests that you make each other a priority by having regular dates and taking trips without the children.

    Healthy relationship conflict.

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    In all relationships, conflict management is often a key ingredient for success.

    In all relationships, conflict management is often a key ingredient for success. However, the old belief that the best relationships are those without conflict is being replaced with the new understanding that conflict is normal in intimate relationships. The happiest couples, come to find out, are those who manage conflict without being destructive to each other.

    Interestingly, research of couples problems over time shows that 31 percent of the problems couples deal with are solvable, and 69 percent are perpetual problems - so being able to manage differences over time is key to marital happiness!

    Dr. John Gottman, having studied couples for over 20 years, found that there are key ingredients for relationship happiness:

    • Having a strong friendship with your spouse.
    • Being able to manage conflict in the relationship (and knowing which problems are solvable).
    • Avoiding destructive behavior like criticism, contempt, defensiveness or ignoring your spouse.
    • Building dreams and shared meaning with each other.

    For military couples in particular, the ability to problem-solve and manage conflict is key to relationship happiness. Fortunately, problem-solving and conflict management are essential ingredients for Warfighter success. Through pre-deployment training, deployment, and reset, Warfighters within each branch learn key strategies for how to manage their emotions, identify problems, develop friendships, share memories together and map strategies for optimal outcomes - all of which are skills that can help foster great family relationships.

    However, while deployed, each partner can change in ways that their spouse might not be aware of (both in theater and at home). That’s why making the effort to get to know each other again (even if you've been together for 50 years) is an important part of relationship happiness over time.

    Take some time to ask your partner questions like:

    • What attracted you to me when we first met?
    • Who are your best friends at this point?
    • What would you like to see happen for us in the next five years?
    • What about yourself are you most proud of?

    Questions like these can help foster friendship and positive feelings between you, and keep building dreams for a happy relationship and future together.

    Source: These strategies were discussed at the recent American Association of Marriage and Family Therapists conference in September. Specific ideas from Dr. John Gottman's keynote speech, as well as Dr. Robert O'Brien's workshop on "Research-based Conflict Management After Combat Trauma," were used.

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    Have your children drink more water for good health

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    Your child may not be drinking enough water to stay healthy.

    Dietary data from the National Health and Nutrition Examination Survey (NHANES, 2005-2006) for children between ages two through 19 suggest that children may not be drinking enough water for optimal health. The study also found that children and adolescents may be getting as much as two-thirds of their total water intake with their main meals. Try replacing non-nutritious beverages like sodas with nutritious beverages (or better yet, plain water) at meal time. This  could have a positive impact on the diet, weight, and health of your children.

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