Filed under: Children
For many students, sleep is often sacrificed for studying. If it comes down to one or the other, sleep may be the better choice. According to a 2012 study, when students sacrificed sleep for studying, it was harder for them to pay attention in class and perform well on tests or assignments the following day. Warfighters are students too, as they often have to learn on the job. So help yourself and your children to optimize learning by optimizing sleep! Check out HPRC’s “Sleep Optimization” section and articles in response to “Questions from the Field” about sleep for ideas about how to do so.
Does your child like sports drinks? A recently released report—Consumption of Sports Drinks by Children and Adolescents—states that sports drinks are not recommended for children and adolescents when engaged in normal levels of physical activity. The report’s review of research concluded that sports drinks, when consumed in limited quantities, are mainly for those participating in vigorous physical activity lasting longer than an hour. For the vast majority of children and adolescents, drinking water before, during, and after exercise is adequate for proper hydration. See also the “Issue Brief” that describes the key points of their research.
Operation Supplement Safety (OPSS) is about to launch this summer and will answer many of your questions about Dietary Supplements. Watch for HPRC’s announcement coming soon.
Post-deployment life presents challenges on many fronts, including, or particularly, reestablishing relationships. The relationship between children and the returned parent often takes time to rebuild—possibly several months. This amount of time is normal, and an effort should be made to not take it personally. Rather, build positive family bonding through activities like going to the park or playing games, and allow time for the relationship to redevelop.
An interesting program for optimizing children’s health focuses on four specific behaviors that parents and children can use for health and wellness: Let’s Go!’s "5-2-1-0".
5—Eat at least five fruits and vegetables today – more is better!
2—Cut screen time down to two hours or less a day (no screen time for under age of two).
1—Participate in at least one hour of moderate to vigorous physical activity every day.
0—Zero sugar-sweetened sodas, sports drinks, and fruit drinks. Instead drink water and three or four servings a day of fat-free or one-percent milk.
For ideas about how to incorporate fruits and vegetables into daily meals, visit the MyPlate.gov KidsHealth website.
In this fifth and final week of strategies you can use to help your children and teens weather the deployment of a parent, we take a look at how you can use the experience to strengthen your family.
Week #5 tips: Honor the family strengths.
- Deployment and reintegration can be times of family strength and growth. Look at these as opportunities to practice new roles and routines that can be helpful as your family adapts to the challenges of deployment and reintegration.
- Recognize the growth of your adolescent when you return from your deployment. Many teens feel like they’ve matured during their parent’s absence and feel hurt when this goes unacknowledged. In fact, acknowledging and communicating growth and transformations for each member of the family can be a great family activity to build positive relationships.
Children grow and change over the course of a deployment, and service members can sometimes miss events and milestones. Here are some practical strategies you can keep in mind during reintegration to help your children and teenagers.
Week #4 tips: Strategies you can use during reintegration.
- When a deployed parent returns, slowly transition the roles and responsibilities of each family member at home, but don’t forget the individual needs of each person as well as the family as a whole.
- Let your children know that you love them unconditionally, but still provide clear expectations and boundaries.
- Brainstorm a list of fun activities to do as a family.
- Devote one-on-one time with each child when you return home in order to get reacquainted with your children.
- Demonstrate how to cope well with emotions. For example, children can be taught emotion management. One tool is called a “feeling thermometer.” Family members can monitor and control their feelings using the picture of a temperature thermometer to manage stress when the temperature is too high.
Here are some additional practical strategies and tips you as a parent can use to help your children and teens cope with deployment and the post-deployment reintegration process.
Week #2 tips: Easing deployment and reintegration
- Before deployment: If you’re being deployed, try recording your own audio books so your child can listen to your voice during your deployment. This also will help your child stay connected to you by continuing family routines such as reading before bed.
- During deployment: Depending on their age, kids don’t understand timeframes as well as adults do. If you continue to remind them of future plans during and after the deployed parent’s return, it will help them deal with the separation and reunion.
- Try referring to the deployed parent’s absence as work instead of just saying that he or she is gone. This helps children realize that the absent parent didn’t simply choose to leave them, which could make for a better reunion.
- Before the deployed parent returns, talk about what issues to address when he or she does. And plan activities you can share together.
- Throughout the deployment cycle: Be aware of mental health symptoms for children of all ages. If needed, join your children or teenagers in group counseling; it can be a helpful forum where everyone can discuss experiences, feelings, and thoughts.
Many children and teenagers born and raised in military families learn to adapt to their parent’s deployment and return and become more resilient as a result. However, no family is immune to stress. Learning what strategies work best for your family—and each family member—is important for optimal performance over the long run.
Over the next five weeks, HPRC will suggest some practical strategies that you can use as a parent to help your children and teens to cope with deployment and post-deployment reintegration.
Week #1 tips: Try talking with your child about any phase of deployment.
- Help your children stay in touch with their deployed parent—whether through phone calls, videos, or email. Keeping the absent parent up-to-date with events on the home front helps make the homecoming easier.
- Talk about changes that occur during deployment. If your child doesn’t want to talk, encourage expression through playing or drawing.
- Allow and encourage your children to ask any questions they may have regarding deployment—before, during, and after—and give them open, honest, and age-appropriate answers.
Once the initial excitement of returning home wears off, getting back into the family routine after deployment can often be difficult. Teenagers, who already have a lot of changes to worry about, can sometimes have a difficult time accepting the return of a family member from deployment. As the returning parent, you can do several things to help ease the transition back home:
- Let your teen know that you are sad to have missed important events in his or her life.
- Ask questions about what is going on in his or her life. Make an effort to get to know his or her friends.
- Finally, be sure to listen when he or she tells you about his or her feelings.
Taking these steps will allow your teen to open up to you and eventually will strengthen your relationship. For more tips, visit Real Warriors.
Strong sibling relationships are tied to good mental and emotional states, and more. A study by the University of Southern California shows that siblings appear to be deeply affected when a brother or sister decides to enlist in the military. While research shows that people in war-zone environments experience many sources of stress, the same sources of stress can in fact help bring family members closer together. As the sibling to a service member, it is important not only to accept the decision your brother or sister has made, but also to provide support—because it truly helps!