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
You have probably noticed that people tend to be happy when they’re successful. But did you know that it can also work the other way—that happiness can lead to success? Happier people tend to get more excited about chasing after opportunities. Happy people tend to interpret, remember, and even experience life events differently than unhappy people. For example, happy people tend to like other people more readily (leading to positive interactions). And when they are faced with adversity, they tend to use humor and focus on what has gone well recently. Across studies, researchers have found evidence that in marriage, friendship, income, work performance, and health, there is a two-way street: Success leads to happiness and happiness leads to success! Want to experience the successes of a happy person? One strategy is to be sure to somehow experience positive emotions frequently. Check out HPRC’s series highlighting research-based tips for making this happen.
HPRC continues its series on Pain Management with an article on epidural steroid injections (ESIs), which involve injections of pain medication around the spinal nerve roots. They are done by qualified healthcare providers for short-term relief of back and neck pain. They also can help doctors diagnose some types of pain. Learn more in HPRC’s “Epidural Steroid Injections for Pain."
“Heart rate variability,” a way to track how your heart rate rhythmically goes up and down, helps you objectively assess your mind-body optimization. When your heart rate varies more, it’s good for your health and performance. Breathing at certain paces has a big impact on heart rate variability and—in turn—the mind-body connection and performance. And because you can learn to control your breathing, you can also improve your HRV. For more information about HRV and breathing to increase your HRV, read HPRC’s “Vary Your Heart Rate to Perform Your Best.”
Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "How much sleep does a Warfighter need?"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.
Have you found yourself checking your phone while driving? Is it more than just occasionally? Driving while distracted is simply unsafe. According to the official U.S. government website (see link below), distracted driving “is any activity that could divert a person’s attention away from the primary task of driving”—such as texting, using a cell phone, checking your hair or makeup, shaving, brushing your teeth, or just talking to your passengers. The “most alarming distraction,” according to their site, is texting, and they give an example of how it makes you blind to the road for the entire length of a football field. According to the Department of Defense Instruction 6055.04 (April 20, 2009; Incorporating Change 2, January 23, 2013), all drivers should refrain from text messaging, using cell phones, or using other hand-held electronic devices unless the vehicle is safely parked or the person is using a hands-free device. This regulation is for everyone’s safety, so put your phone away. Keep your eyes on the road and don’t drive distracted. For more information, including frequently asked questions, check out distraction.gov.
Remember to adjust your clocks one hour ahead on Sunday, March 9, to switch to Daylight Saving Time (DST). Sleep is important to your overall performance; losing just one hour can affect it. You don’t have to feel that loss if you prepare to spring forward:
- Adjust your bedtime. This can help you accommodate losing an hour of sleep. For example, if your bedtime is 10 p.m., try going to sleep earlier the week before so that you can handle the time change when it arrives. You can do this gradually by adjusting your bedtime in 15-minute increments each day leading up to the time change.
- Take a nap. Naps can help make up for sleep debt. If you are not fully adjusted when Sunday arrives, remember that it’s okay to use naps to adapt to your new schedule.
- Re-set your sleep habits. If you’ve thought about improving the quality of your sleep, this may be a great time to re-set your sleeping habits.
- Check DST observances. If you are travelling or deployed, remember to check if the state or country you’re in observes DST or if they do so on a different day. Arizona, Hawaii, and some other U.S. territories do not.
Maintain optimal performance and make the transition smoother with these tips. For more information on sleep and performance, visit our Sleep Optimization page.
The “relaxation response” is your body’s natural reaction against the negative effects of stress; it shuts off the “stress response” when the need for it is over. Recent research has shown that the relaxation response can decrease the harmful effects of chronic stress even at the gene level. Learn about your body’s natural stress and relaxation responses, when they are and aren’t helpful, and how to control them when their natural operations fail in HPRC’s “Influence Your Body’s Stress & Relaxation Responses.”
Hypnosis is a trance-like state produced from a heightened sense of focus and concentration. Like other mind-body strategies, hypnosis can sometimes provide temporary pain relief for many pain conditions. Learn more about what hypnosis is, the research on what pain conditions it can help, things to be aware of, and its relevance to the military in HPRC’s “Hypnosis for Pain.”
As we’ve highlighted before, pets bring special benefits to their humans. But is there a “logical” explanation for why the human-animal connection is so rewarding? Some scientists think that physical contact with your pet (especially a dog)—such as stroking or holding the animal on your lap—as well as having a relationship with that animal (that is, knowing and caring for the pet) are two components that make the owner-pet relationship therapeutic. It appears that these can lead to an increase in a “feel-good” hormone (oxytocin) in humans. (Check out last week’s post to learn about oxytocin and its impact on human relationships.) As little as five minutes of stroking a dog can result in a measurable increase in oxytocin levels. While it works for most people with any animal, the effect is stronger if the animal is one’s own pet. In fact, the closer the relationship (including affectionate behavior), the more oxytocin is released. Researchers caution, though, that this effect doesn’t work in those who don’t like animals, a finding that needs more research.
Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.
There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.
For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.