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: Mind Tactics
Total Force Fitness requires optimal performance, and optimal performance requires optimal sleep. One way to get your best sleep may lie in some of the subtle sounds you hear every day. You may have heard of “white” noise, a type of random, constant sound that can filter or mask surrounding noises. Studies have now found that another kind of sound—“pink” noise—can help your sleep be even more restful than actual silence. Unlike white noise, the volume of pink noise is essentially the same regardless of its frequency. (For serious audio buffs, here’s an explanation from Georgia State University’s “HyperPhysics” department.) When you think of pink noise, think of rain falling or the rhythm of a heartbeat. This kind of noise regulates and synchronizes with your brainwaves, which enhances the percentage of time you’re in a restful, stable sleep. Pink noise might be another strategy to add to your arsenal for getting better sleep. You can get recordings of pink noise from a variety of sources online—some even free—for your smartphone or other mp3 player or cd/dvd player. A little searching should turn up something you like. And read more about the importance of sleep and how it affects your performance.
Progressive muscle relaxation (PMR) is a way to relieve the physical symptoms of stress and anxiety that show up as tense, aching muscles. This mind-body practice helps you consciously release muscle tension so that you’re able to function throughout the day and relax during downtime. Using PMR, you learn to release tension and develop deep relaxation by actively tensing and then relaxing the muscles throughout your body. The outcome: You can train your body to relax on command. Check out the description of how to do PMR in the Controlled Response handbook section of the OSOK Total Force Fitness program.
For more information on relaxation strategies, check out the Stress Control resources in HPRC’s Mind Tactics domain.
Everyone experiences anger—it’s normal. It’s also normal that the people you love will make you angry at some point. The trick is figuring out how to manage your anger—an essential skill for yourself and your relationships. Not dealing with anger just makes the situation worse. Afterdeployment.org has handouts on different aspects of Anger and Anger Management to get you started, including Anger Cues and Measuring Anger, Myths About Anger, how to manage anger with Time-Outs, and how to create an Anger Control Plan.
Motion sickness can affect even the strongest Warfighters. Nausea, vomiting, dizziness, and sweating are some of the telltale signs of kinetosis, or motion sickness. The potential impact on individual and force readiness make it a concern in military medicine.
Motion sickness may affect individuals differently, but generally it follows a pattern. The earliest symptom typically is abdominal discomfort. If the motion continues, discomfort is usually followed by overly warm sensations, nausea, and wanting cool air.
Motion sickness can be alleviated to a degree by following these simple tips:
- Pick a seat where motion is less likely to be felt, such as an aisle seat on a plane, a central cabin on a ship, or a car toward the front of a train.
- Avoid sudden movements of the head, which can aggravate motion sickness.
- Avoid tasks that involve prolonged close-up eye movement or focus (such as reading a book). Focus instead on the road in front of you or on a distant object so that your senses can confirm that you’re on the move.
- Avoid alcoholic beverages before and during a trip, as alcohol can worsen motion sickness.
- If possible, expose yourself to the motion in gradually and in stages until you adapt to the movement.
Jerome Greer Chandler, a former combat medic, describes the severity of motion sickness among U.S. service members in an article to The American Legion Magazine [PDF]. For a detailed reading on motion sickness and its effect among military personnel, see the Textbooks of Military Medicine (volume 2).
Caring enough to really listen when someone needs it—also known as being someone’s “wingman”—can make a big difference in a Warfighter’s life. Being a wingman means showing care and concern for a buddy consistently—if you’re separated, for example, it means staying in touch and checking in regularly to make sure you’re both okay. When a buddy is thinking of hurting himself or herself, a great wingman skill to use is ACE—the acronym for “Ask, Care, Escort.”
Ask. If you are concerned, ask directly, “Are you thinking of killing yourself?”
Care. Next, as wingman, care for your buddy by staying with him or her, actively listening, staying calm, and removing anything he or she could use to hurt him/herself.
Escort. Finally, take your buddy to someone who is trained to help, such as a primary care provider, chaplain, or health professional, and call the National Suicide Prevention Lifeline or 911 for additional support.
If you’re looking to get healthier, stronger, more energetic, or less injury-prone, setting goals can help you achieve this type of optimal performance. Use the American Psychological Association’s five tips for “Making your New Year's resolutions stick“ regardless of the time of the year.
- 1. One at a time. Doing everything at once can lead to burnout. Tackle one issue at a time by breaking your goals into pieces to build on.
- 2. Start small. Pace yourself to go the distance. You may be eager to get started on your performance goals, but start with manageable goals and build up to the more challenging ones.
- 3. Share. Talk about your goals and progress with family and friends, as they can be your biggest supporters. It may also help them understand what you’re trying to accomplish and might interest them enough to join you.
- 4. Ask your buddies. Getting help is a sign of strength. It can help reduce the stress of trying to achieve your goals. If you know you are struggling with one aspect of your goal, the best thing to do is seek out advice and support. Use resources such as HPRC's Mind Tactics to get accurate information that can help you progress towards your goals.
- 5. Don’t strive for perfection. Perfection, if not impossible, is an ever-moving target. Don’t waste your time chasing it. Performance optimization is about being at your best, not achieving perfection. How you recover from mistakes matters—don’t abandon your goals. Learn from your mistakes instead and get back to your goals.
For more information on how to become the best that you can be, check out the HPRC’s Performance Strategies: Ten Rules of Engagement for performance enhancement.
Optimism is a hallmark of resilience, and being optimistic can enhance your performance. Having a positive outlook can also help you harness your mental and physical strength to deliver your best performance, no matter the conditions. Whether you’re facing physical, mental, or emotional challenges, learn how to shift your thinking from negative (pessimistic) to positive (optimistic), and see how an optimistic perspective can help you achieve a greater outcome. For help on how to accomplish this, check out HPRC’s "Reframe your thoughts for peak performance."
Researchers have long been interested in meditation and its potential benefits. A recent study found that regular meditation practice of 20 minutes a day has a lasting effect on how your brain processes emotions. This suggests that meditation could potentially help your brain handle stress, anxiety, and depression, and possibly other feelings. For those individuals dealing with relocation, deployment after-effects, chronic stress overload, recent family changes, or new training assignments, having a strategy to improve your resilience and help process the expected extra doses of emotions can be helpful.
For more information on meditation, visit the National Center for Complementary and Alternative Medicine’s meditation page. HPRC will be adding a new section on Mind-Body Strategies in the near future that will give you more resources, too—so check back for that.
"The grass is greenest where it is watered. When crossing over fences, carry water with you and tend the grass wherever you may be." – Robert Fulghum, author & essayist
Don’t waste time hoping for a better situation; make the best of wherever you find yourself and plan to be successful while you’re there using the resources you have. Whether you have performance goals of enhancing your physical fitness, becoming stronger mentally, bolstering your spirit, eating better, or enhancing your relationships, make sure that your “tools” are in good condition and ready to be used at any time. This can be particularly helpful if you (or your loved one) are on TDY or deployment because you can carry your performance-enhancement tools within you and employ them when needed.
For ways to sharpen your tools for Total Fitness (resilience and performance enhancement), check out the One Shot One Kill performance enhancement program to be prepared no matter where you are. Or if you have specific performance areas you want to strengthen, check out the other domains of HPRC’s website: Physical Fitness, Environment, Nutrition, Dietary Supplements, Family & Relationships, and Mind Tactics.
According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.
Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.
Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.
Some additional tips for sleep:
- Regular exercise during the day can help you sleep better at night.
- If you have a question about whether to exercise more or sleep, choose sleep!
- During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.
Also, for a better understanding of your current sleep habits, afterdeployment.org has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.