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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

Relief for your aching back?

Epidural steroid injections can provide short-term relief for back and neck pain.

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."

Relax and overcome your stress

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Mind, Relaxation, Stress
Learn about two natural responses—stress and relaxation—you can learn to influence and help you on your way to optimum performance.

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.

A mesmerizing strategy for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Hypnosis is a strategy that can be used for pain management.

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.”

A holistic approach to performance

Check out the customizable “One Shot One Kill” (OSOK) performance enhancement program to jumpstart your performance.

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.

Taking a deeper look at love this Valentine’s Day

Filed under: Love, Relationships
Many people think more than usual about love on Valentine’s Day. This year, learn about a hormone that is linked to feelings of closeness and bonding.

Think about your feelings of connection in an intimate relationship, or the last time you were physically intimate with your loved one, and how you felt afterwards. Did you feel a flood of happiness, a feeling of closeness, or a sense of bonding? There is actually a physical reason behind some of these sensations: the hormone oxytocin.

Your body releases oxytocin into your blood and brain in response to sex, breastfeeding, and childbirth, as well as everyday behaviors such as touching and stroking—usually in trusting relationships. Oxytocin promotes social bonds; that is, it makes you feel “close” (emotionally) to another person, and it makes you feel good. Specifically, it increases eye contact, your ability to remember faces, and feelings of trust, generosity, and empathy. Other benefits of oxytocin include reduced aggression and stress and increased bonding, especially maternal bonding after birth. In fact, oxytocin is so effective at making you feel good and loving that it’s often called the “love hormone” or the “cuddle drug.”

With Valentine’s Day approaching this week, many of you have love on your brains. So now you can think about it from a deeper perspective: how oxytocin plays a role in your love life.

Keep the happy in holidays: Wrapping up

Filed under: Holidays, Mind
To wrap up our series on keeping the happy in holidays, we suggest you mix and match the tips we’ve presented over the past weeks during the upcoming New Year as well.

Over the last seven weeks, HPRC has run a series on tips for keeping the happy in holidays this season for you and your family. We highlighted many strategies, such as being a gratitude hunter, how to be more optimistic, and how to accept things you can’t control. We also highlighted tips for your relationships, such as setting appropriate expectations, identifying possible friction points ahead of time, and celebrating your family and friends. Look back over these in our Mind Tactics and Family & Relationships domains over the last seven weeks to review.

In wrapping up, our last tip is to remember that you know yourself best. Try a combination of the tips we highlighted each week to see which ones work for you, the ones that fit your strengths, and those that suit where you are right now in life. Ups and downs are common during the holiday season, but if you keep your perspective, stay realistic, make time for fitness, and foster new memories with your loved ones, this just might be your best New Year yet!

Keep the happy in holidays: Wrapping up

Wrapping up our series on keeping the happy in holidays, mix and match the tips we’ve presented each week during the upcoming new year, as well.

Over the last 7 weeks, HPRC has run a series on tips for keeping the happy in the holidays this season for you and your family. We highlighted many strategies like being a gratitude hunter, how to be more optimistic, and how to accept things you can’t control. We also highlighted tips for your relationships, such as setting appropriate expectations, identifying possible friction points ahead of time, and celebrating your family and friends. Look back over the last 7 weeks to read more.

In wrapping up, our last tip is to remember that you know yourself best. Try a combination of the tips we highlighted each week to see which ones work for you, the ones that fit your strengths and where you are right now in life. Ups and downs are common during the holiday season, but if you keep your perspective, stay realistic, make time for fitness, and foster new memories with your loved ones, this just might be your best new year yet!

When dogs are on duty

Learn how service dogs are selected and trained and how you should interact with them in public.

Service dogs aren’t the same as pet dogs. They’re working dogs with specific missions. More and more, the military and individuals are using service dogs for a wide variety of reasons. If you’ve ever been curious about what it takes for a dog to become a service dog or how you should act around one of them, check out HPRC’s “Service dogs 101.” You’ll learn about how service dogs are selected, the bond between a service dog and its handler, and the most important rule for interacting with them in public. And to learn about one program designed specifically to help dogs help more Warfighters in more ways, visit the Warrior Canine Connection.

Get SMART about setting goals

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Goals, Mind, Mind tactics
Want to train smarter? Learn this structured process for setting goals in a way that will help you reach them.

There is a structured technique to setting goals called “SMART.” It stands for “Specific, Measurable, Action-oriented, Relevant, and Time-sensitive.” Using the SMART technique can help you to jump in to a goal now, fuel your motivation, and help you follow through. Check out HPRC’s Answer “Set SMART goals” to learn how you can put this method to work for you.

Turn on your body’s “relaxation response”

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Turn on your body’s natural relaxation response through specific techniques you can learn to do.

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.

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