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HPRC Fitness Arena: Total Force Fitness

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.

Keep the happy in the holidays: Relationship resolutions

Happy New Year! As you begin 2014, consider having a relationship-oriented resolution.

Happy New Year! HPRC wishes you and your loved ones a happy and healthy 2014.

The New Year is a perfect time to reflect on where you are in your life and where you want to be in the coming months. When you set your resolutions, think about setting one around your primary relationships. Is there something that you could focus on this year that would make your relationships stronger? For example, what about taking a romantic getaway with just your partner at least once this year? Or how about staying in closer contact with your parents or best friend? Also, think about incorporating other areas of Total Force Fitness in your resolutions, such as physical fitness, nutrition, mental resilience, and your environment.

Keep the happy in the holidays: If you’re feeling pulled, try stretching

As you work on your happiness this holiday season, remember that it’s not just a mind thing; incorporate the physical activity of stretching too.

HPRC continues it series on keeping the happy in holidays, as last week we focused on practicing acceptance. This week, a simple tip: If you’re feeling pulled in a hundred different directions or have been too busy to simply sit and relax, find five minutes to stretch—both your body and your mind. In addition to being an important component of fitness, stretching can also help quiet your mind from the stress of the holidays. Try this basic stretching routine from the American College of Sports Medicine (ACSM). While you’re at it, practice some of the other skills described in this series to foster happiness: examining your thoughts and practicing gratitude, acceptance, and optimism. Your body and mind will thank you.

HPRC’s website has more ideas on mind-body skills you can try this holiday season and New Year.

Water pollution and birth defects

HPRC Fitness Arena: Environment, Total Force Fitness
New study from Centers for Disease Control link previously contaminated water to birth defects.

The U.S. Centers for Disease Control (CDC) confirmed what has been suspected for a long time: Previously contaminated tap water at U.S. Marine Corps Base Camp Lejeune was linked to serious birth defects in babies born between 1968 and 1985.

Pregnant women on base were drinking tap water primarily contaminated by chemicals from an off-base dry-cleaning facility. Other chemicals from underground storage tanks, industrial spills, and waste-disposal sites were also detected in the water.

The water wells on base were shut down in 1985, but the damage had already been done. Pregnant women at Camp Lejuene were four times more likely to have babies with serious birth defects (such as spina bifida) as well as a slightly higher risk of developing childhood cancers.

The Veterans Administration continues to provide compensation for those affected by this exposure.

Keep the happy in holidays: Practice acceptance

Accepting the things that invade your thoughts when you can’t avoid them or control them can help you keep happy this holiday season.

Last time we highlighted being aware of possible depression in those around you. This week, as we continue our series on keeping happy in the holidays, try practicing acceptance of the things you can’t control or avoid.

Problems can arise when you try to avoid thoughts or feelings rather than noticing them as they come and go. Instead of avoiding them, try to note your thoughts or feelings, accept them, and keep moving forward rather than dwelling on them. If you need or want to think about something further, pick a good time and place to think it through later. But if it’s outside your control, practicing acceptance can help separate the things you can control from those you can’t—and help you find some peace this holiday season.

Five tips for surviving holiday parties

HPRC Fitness Arena: Nutrition, Total Force Fitness
Follow these simple strategies to avoid overindulging at holiday parties.

Holiday parties provide opportunities to relax and enjoy good food and good times with family, friends, and colleagues. But they also can derail your weight and fitness goals. Buffet tables laden with calorie-rich treats and beverages can weaken the resolve of even the most committed folks. To keep yourself on track, remember these tips:

  • Never go to a party hungry. Eat a protein-rich food before you go. Protein foods tell your brain that you’re satisfied and help you avoid overindulging. Low-fat milk or yogurt or a handful of nuts are great choices.
  • Follow the MyPlate strategies for filling your party plate: Fill half your plate with fruits and vegetables then fill the rest with whole grains and lean protein such as fish or chicken.
  • Choose wine over fancy mixed drinks or beer, and be sure to drink in moderation: one drink for women and two drinks for men. Sip slowly to make your drink last through the evening.
  • If it’s a potluck, you really are in luck. Offer to bring a healthy salad or entrée, and fill your plate with your own delicious creation.
  • Don’t waste your calories (and taste buds) on desserts that you don’t absolutely love. Choose your favorite and then share it with a friend. You’ll eat slower while you and your friend chat, and cherish the moment as much as the sweet!

Keep the happy in holidays: Be aware of depression in those around you

If you or a loved one is feeling less than joyful this holiday season, reach out and get help.

Continuing HPRC’s series on keeping the happy in the holidays, last week we “focused on the positive.” This week, learn what the signs of depression are, and make sure you know how everyone in your family is doing.

Depression is not something that you can just snap out of. It can impact a person in many ways and can range from mild to severe. According to the American Psychological Association, “Depression is more than just sadness.” Symptoms can range from lack of interest to thoughts of suicide, so learn what to watch for. Check out this factsheet that details the signs and symptoms of depression and another on “Taking Charge of Depression” that includes helpful strategies. Depression is treatable with professional help; don’t isolate yourself and don’t let others do so.

For more information on depression, check out the suicide prevention section of HPRC’s website.

Keep the happy in the holidays: Focus on the positive

Another tip in this holiday season’s quest for happiness: Learn to be optimistic by focusing on the opportunities and possibilities in life.

Last week we focused on being a gratitude-seeker this holiday season. This week’s tip is to focus on the positive. Optimistic Warfighters who “see the glass half-full” are less impacted by warzone stress, experience fewer mental health issues, and exhibit better health and resilience overall. The Defense Centers of Excellence (DCoE) defines optimism as “a set of beliefs that helps to focus your attention and behavior on the opportunities and possibilities of life.” Everyone falls victim to negative or “the grass is greener” thinking at times, but negative thoughts create more negative thoughts. Learn to stay realistically positive. Optimistic thoughts are contagious too, so you’ll be passing on positivity! The Comprehensive Soldier & Family Fitness program calls focusing on the positive a “hunt for the good stuff.”

You can learn optimism in a variety of ways, such as focusing on what’s positive and possible, taking advantage of opportunities that arise, and developing realistic expectations about outcomes. DCoE has specific suggestions on how to accomplish realistic optimism. And for more Mind Tactics to promote resilience, check out HPRC’s Mental Resilience section.

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