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Alerts

RegenESlim Appetite Control Capsules voluntarily recalled due to the presence of DMAA.

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

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HPRC Blog

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

Keep the happy in holidays: Make friends with what bugs you

This holiday season identify possible friction points with your friends and family ahead of time in order to deal with and avoid conflict.

Last week we highlighted tips for coping with a loss or distance of a loved one this holiday season. This week, learn to identify your irritators—and make friends with them.

The holidays are a time of year when you probably want to connect with family and friends, but it can sometimes feel like you’re drawn into old—maybe negative—ways of relating. As you approach the holidays this year, think ahead about potential friction points with people you’ll be seeing and decide how you want to respond to them. Planning ahead for how to deal with situations can help you navigate them better. If you only see your family occasionally, they might view you as you were when you were younger instead of as you are now. Even just being together in the same place can ramp up old issues. Instead, as you come up with your plan, be patient and stay true to yourself in how you deal with loved ones this holiday season.

For more information on managing friction in your relationships, check out HPRC’s section on “Overcoming Conflict.”

Keep the happy in holidays: Be aware of depression in those around you

If you or a loved one is feeling less than joyful this holiday season, reach out and get help.

Continuing HPRC’s series on keeping the happy in the holidays, last week we “focused on the positive.” This week, learn what the signs of depression are, and make sure you know how everyone in your family is doing.

Depression is not something that you can just snap out of. It can impact a person in many ways and can range from mild to severe. According to the American Psychological Association, “Depression is more than just sadness.” Symptoms can range from lack of interest to thoughts of suicide, so learn what to watch for. Check out this factsheet that details the signs and symptoms of depression and another on “Taking Charge of Depression” that includes helpful strategies. Depression is treatable with professional help; don’t isolate yourself and don’t let others do so.

For more information on depression, check out the suicide prevention section of HPRC’s website.

Keep the happy in holidays: Cope with loss

Keeping the happy in the holidays this year can be hard when you are coping with the loss—or distance—of a loved one. Learn ways to help cope this holiday season.

In HPRC’s series on how to keep the happy in the holidays, last week we discussed experimenting with expectations. This week we’re focusing on coping with loss. If you’ve recently lost a loved one or experiencing the anniversary of a loss, or if a loved one is far away—deployed, for example—then consider coping with loss or distance in a unique way this holiday season. Connect with your absent loved one in creative ways, maybe by looking at family photographs or spending time with your memories. If he or she is away on duty, schedule video or phone chats to open gifts while “together,” or figure out a way to have his or her presence felt during your normal holiday rituals and celebrations.

For more information on family resilience, check out the Family Resilience section of HPRC’s website.

Keep the happy in the holidays: Focus on the positive

Another tip in this holiday season’s quest for happiness: Learn to be optimistic by focusing on the opportunities and possibilities in life.

Last week we focused on being a gratitude-seeker this holiday season. This week’s tip is to focus on the positive. Optimistic Warfighters who “see the glass half-full” are less impacted by warzone stress, experience fewer mental health issues, and exhibit better health and resilience overall. The Defense Centers of Excellence (DCoE) defines optimism as “a set of beliefs that helps to focus your attention and behavior on the opportunities and possibilities of life.” Everyone falls victim to negative or “the grass is greener” thinking at times, but negative thoughts create more negative thoughts. Learn to stay realistically positive. Optimistic thoughts are contagious too, so you’ll be passing on positivity! The Comprehensive Soldier & Family Fitness program calls focusing on the positive a “hunt for the good stuff.”

You can learn optimism in a variety of ways, such as focusing on what’s positive and possible, taking advantage of opportunities that arise, and developing realistic expectations about outcomes. DCoE has specific suggestions on how to accomplish realistic optimism. And for more Mind Tactics to promote resilience, check out HPRC’s Mental Resilience section.

Keep the happy in holidays: Check your money assumptions

Keep the happy in the holidays this year by examining the assumptions you have about money and the holidays. This tip will help you learn to re-evaluate your thinking.

Check your money assumptions

Continuing our series on keeping the happy in the holidays this year, this week’s tip is to check your money assumptions. Finances can be strained during the holidays. This is not just an emotional problem, but how you think about money can affect you emotionally. Do you find yourself thinking, “I must give my family as good a Christmas as I had as a kid” or “I should be able to buy my kids whatever they want”? The fact is, you may like things to be different, but must or should they? Get rid of words such as “must” or “should” and focus instead on thoughts such as “What can I afford?” and “Are there ways I can make the holidays special without spending a lot of money?” Then notice how you feel without the constraints of what you must or should do. Instead, give yourself permission to give your family the holiday you can afford this year.

For more information on managing your money, check out HPRC’s articles on creating a budget and credit reports.

Keep the happy in the holidays: Be a gratitude-seeker

Developing a sense of gratitude can enhance your happiness. Learn more about this skill for promoting happiness this holiday season.

Happy Thanksgiving! In HPRC’s series on “Keeping the Happy in the Holidays,” this week we focus on being a gratitude-seeker. Gratitude is a state of mind that that can be hard to foster in our busy lives, particularly during the holidays. This holiday season set some time aside for gratitude.

The Defense Centers of Excellence suggests some tips for cultivating this skill, including:

• Spend two minutes a day thinking about what you are grateful for,

• Write five things daily in a gratitude journal

• Look for things to be grateful for in your everyday life.

For more ideas on fostering happiness, check out HPRC’s section on Mental Resilience.

Keep the happy in the holidays: Experiment with expectations

Experiment with your expectations this holiday season and see how shifting your thinking can shift your experiences with your loved ones.

HPRC’s series on staying happy over the holidays started last week (read the first BLUF here). This week, try experimenting with your expectations in order to sail through the holidays with a smile.

If you have visions of the holidays being a certain way—with lots of fun, togetherness, love, joy, and no discord—you may feel disappointed when the reality turns out to be something else. It’s natural to feel this way, but take stock of how your expectations perhaps contributed to your disappointment. Try experimenting with different ways of looking at things. For example, think about what’s behind your holiday expectations. Is it really a happier holiday when you spend more money? Can the entire holidays be filled with fun? Can you get along with everyone all the time? Are your expectations realistic?

Afterdeployment.org describes how to foster realistic thinking and have a clearer lens to the world by focusing on what is probable instead of wasting time thinking about things that are unlikely. In other words, focus on what you can control, not what you can’t. This can be particularly helpful for your relationships.

For more ideas on enhancing your relationships, check out HPRC’s Relationship Enhancement section and, for other mind tactics, Mental Resilience section.

Keep the happy in the holidays: Shift your thinking

Start this year’s holiday season by focusing on being happy. Shift your thinking to decrease stress.

The holidays are supposed to be a time of joy, but for many the expectations around the season leave them feeling depressed, lacking in motivation, feeling family friction more acutely, and on top of all of that, vulnerable to overeating. Now’s the time to shift your thinking to stay happy this holiday season. Check back every week as we present tips on how you can do this for yourself.

Tip #1: Shift your thinking to decrease stress

Realistically, it’s unlikely you can make holiday stress just go away, but you can change your response to that stress. Noticing your thoughts and emotional reactions can empower you to experience different, less-charged reactions, resulting in more positive thoughts and actions. Learn about the common thinking traps that you can get stuck in and how to reframe them. Noticing and then shifting your thinking can have a big impact on what you feel—try it out and see for yourself.

For more ideas, check out HPRC’s section on Mental Resilience.

Intimacy after an injury

Combat injuries such as PTSD and TBI can impact your ability and interest to be sexual with your partner. Two fact sheets provide more information and suggestions.

Being able to be close and sexual are key aspects of intimate relationships. Warfighters struggling with PTSD, TBI, or other combat injuries may be surprised to find that injuries can impact their ability to have sex, derive pleasure from sex, or be intimate by connecting emotionally with their partner. Or conversely there might be too much emphasis on sex (engaging in or talking about it inappropriately).

To learn more, check out these two fact sheets from the Uniformed Services University: “Reintegration and Intimacy: The Impact of PTSD and Other Invisible Injuries“ and “Physical Injury and Intimacy: Managing Relationship Challenges and Changes.” Both include suggestions for how to improve intimacy.

To learn more about other specific mental-health conditions, check out HPRC’s Mental Health & Suicide Prevention section. Also check out HPRC’s section on Relationship Enhancement.

Having the same conversation over and over?

Going over the same things again and again in your relationship—with no new results? Learn how to break that cycle.

Do you ever feel that you and your partner talk about the same issues over and over again? You’re not alone: Only 30% or so of the problems couples struggle with can actually be solved, leading to discussions that keep coming up about the other 70%. Solving the issues that can be solved is great, but learning how to interact in a positive manner about the “perpetual problems” is a good skill in any relationship.

One way to do this is to go through a structured problem-solving strategy such as this:

  1. Specifically state the issue.
  2. Briefly state why the issue is important.
  3. Brainstorm and discuss possible solutions to the issue.
  4. Have everyone involved agree on a realistic “solution”—even if it’s just a game plan for how each person is going to respond about the topic.
  5. Pick a specific amount of time to try the solution.
  6. Then give the solution a try.

Remember, the “solution” doesn’t have to mean a resolution to the problem; it can just be about new ways to approach the issue. For example, if you fight over one of you being late frequently, discuss ahead of time how you each would like the other person to respond. Maybe the latecomer needs to call or text if running late, or the punctual person calls ahead to find out if the other will be on time. And maybe you need to set a window of time rather than something exact.

For more tips on communication between two people, check out “Basic Training for Couples—Communication” and more in HPRC’s Relationship Enhancement section.