The holidays can sometimes be a stressful time filled with loved ones and activities. This year, try practicing one of the healthy stress busters you can find on HPRC’s website—by yourself or with your family. For example, give brief meditation a try.

You can even try this as a family: Have someone lead the meditation and give occasional cues. Note that this generally works better with older children!

For more information on strategies for stress, visit the Stress Control section in HPRC’s Mind Tactics domain.

The Centers for Disease Control and Prevention (CDC) has reported that the consumption of energy drinks by service members can lead to sleep deprivation and impaired performance. The report outlines a study of more than 1,200 service members deployed in Afghanistan that found roughly 45% of those surveyed consumed at least one energy drink daily. Those who consumed three or more energy drinks per day—about 14%—had sleep issues that disrupted their performance. While more research is needed to determine the full effects of energy drink consumption on sleep, service members should be aware of their daily caffeine consumption.

Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.

Ever notice that pain isn’t as bad when you are doing something: hanging out with friends; playing video games; taking a walk? Simply put, distraction works—sort of like having a busy signal for your brain. Distraction may not have the other benefits of exercise and meditation, but it can help you manage pain and other problems such as depression, anxiety, PTSD, and anger.

A couple tips:

• Choose healthy distractions that make your life better, such as exercise, fostering good friendships, art...
• Don’t use too much distraction. Save it for when it can benefit you the most. If you use it too much, it loses its effect.

November 11^th is Veterans Day. HPRC would like to take this moment to thank each and every one of our Veterans and their family members who have so selflessly served our country. The VA describes Veteran’s Day as “a celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.”

Thank you to our Vets!

"Life is not a having and a getting, but a being and a becoming." - Matthew Arnold, 19^th-century British writer and philosopher

Optimized performance is an ongoing process of always becoming smarter, stronger, faster, and more resilient. Constantly redefine your goals; never be satisfied with “good enough.” Challenge yourself in all areas of your life. If you feel that you’ve reached your peak, find something new to conquer. Rest and charge again!

Worrying is normal. If you tend to think that worrying will help you prevent stress later, you're not alone. Unfortunately, it doesn't work like that. Worrying can become a problem all by itself, especially when you're worrying about something that can't be solved. Try this instead: Make a habit of writing your worries down. Keeping a journal or a record, like some people do for weight loss or a training regime (see Rule #9 in OSOK’s 10 Rules of Engagement), can help you see patterns and trends, mark progress, and simply get things off your mind. For some, seeing a concern written down allows them to "forget" it. Keep a journal in a place where you find yourself worrying a lot (except in your car—limit your writing to someplace safe), such as the dinner table or the nightstand beside your bed. When you find yourself worrying, start jotting, and over the course of the week, see if it hasn't helped you get a handle on worrying. If it helps you take action or let go, you've done your mind a favor.

This past July, the Military Health System focused on promoting Total Force Fitness, giving priority to seven top areas: tobacco-free living, drug-abuse prevention, healthy eating, active living, injury-free and violence-free living, reproductive and sexual health, and mental and emotional well-being. They suggest managing your own health and wellness by making healthy choices between doctor’s visits. For inspirations and ideas that can help, check out HPRC’s ways to:

• make healthy food decisions for yourself, and your family;
• become tobacco-free and/or reducing substance use;
• be active for yourself, your family; and
• enhance your mental and emotional health.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Caffeine in moderate doses can boost both physical and cognitive performance. It can help maintain alertness when you are doing long boring activities such as highway driving. It is especially effective for enhancing alertness and mental performance when individuals are sleep deprived. However, if you can, it is better to get the sleep your body needs. The suggested level of intake for enhancing cognitive performance is relatively low—one or two cups of coffee or one or two energy drinks (about 80-200 mg of caffeine). Larger doses can cause side effects (e.g. nervousness, irritability, shakiness, and trouble sleeping). It is very important not to consume large amounts of caffeine before trying to sleep. Blood levels of caffeine peak at about 60 minutes and are maintained for approximately two to three hours. Thus, although each person is different, another dose after four hours may confer additional benefits for activities of long duration or when alertness must be maintained.

The bottom line is, more caffeine will not improve performance—and may actually degrade it due to various negative side effects at higher doses.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Being able to communicate effectively with those around us is a great way not only to enhance our relationships but also to ward off unnecessary stress. When having a conversation with a partner, friend, or coworker, most of us forget to communicate that we’re listening and that we understand what the other person is saying, which, can lead to arguments and/or misunderstandings. Show the other person that you’re genuinely interested in what they have to say— asking questions and showing supportive reactions will help the other person feel understood. The Kansas National Guard has a video that demonstrates four ways of responding, including one that is both active and constructive (the best way!).