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HPRC Fitness Arena: Mind Tactics
The “relaxation response” is your body’s counterpart to the stress response you feel during critical situations. As the name suggests, the relaxation response has a calming effect on your mental and physical state, with benefits that include less anxiety, a more positive mood, a sense of calmness and well-being, and reduced heart rate, breathing and metabolic rates, blood pressure, and muscle tension.
Sound good? You can learn how to use your body’s relaxation response for health and well-being. Various mind-body techniques such as deep-breathing exercises, guided imagery, meditation, progressive muscle relaxation, yoga, tai-chi, and qigong all train you to turn this response on. Practicing these mind-body techniques has been found to help with anxiety and depression, as well as physical conditions such as hypertension, cardiovascular disease, and types of cancer that are exacerbated by stress.
To learn more about mind-body techniques, check out HPRC’s Mind-Body Skills section.
If you’re a smoker, you’re probably aware of the products that advertise helping you cut back. One alternative that manufacturers claim is a safe alternative is electronic cigarettes, commonly known as “e-cigarettes.” Their purported safety is largely based on the fact that you’re inhaling tobacco vapor rather than smoke. But are those claims of safety accurate? FDA states that e-cigarettes have not been fully studied, and it is unknown whether they are safe and what their effects are. There is no way for users to know how much nicotine and other harmful chemicals they might be inhaling. According to an article from Quit Tobacco, Make Everyone Proud there are more reasons to think twice
- The long-term impact of using e-cigarettes is still unknown.
- E-cigarettes are not standardized or regulated. Not only are levels of nicotine and other ingredients unknown, but other hazards such as liquid nicotine leaks or battery malfunctions have occurred.
- There also is concern over e-cigarettes appealing to children because many have sweet flavors.
Pain is a sensation of both the body and the mind—and it’s within your power to use strategies such as meditation to control the mental aspect to decrease the physical sensation of pain. Meditation can teach you to have a focused, calm mind, and rhythmic breathing. It may sound easy, but it requires practice. The payoffs can be improved well-being, reduced pain, and relaxation. Want to know more? Check out HPRC’s new Pain Management section, where you can find strategies such as meditation that you can use on your own or with the help of a healthcare provider.
Two techniques continue to be found to be effective no matter the age of the learner:
- Spread out your learning. When you need to learn something new, don’t cram it in right before you need it. Instead, distribute it over time in order to learn the most—and it’ll help you remember more of what you learn as time passes. So start ahead of time and diligently work towards your deadline. Then when you need the information, you may be able to remember it.
- Be put to the test! Testing allows you to evaluate your knowledge on a subject. Practice tests help you sharpen your skills through direct questioning or applying knowledge or skills in a similar task. So don’t be afraid to put yourself to the test: Use practice tests, flashcards, and/or practice problems to help yourself learn as much as you can and retain what you learn.
Some beloved techniques, such as highlighting and summarizing, may not be as effective as widely thought. Although this research focused on academic learning environments, the same information may be able to benefit military personnel as they learn new topics and skills throughout their career.
There is no one method that is the best for everyone and every task. In fact, combinations of learning methods have yet to be studied. Ultimately, you should judge these techniques according to your specific learning goals and determine what works best for you.