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FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

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Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

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Filed under: Families

SNAP your problems!

Filed under: Children, Families, Teens
SNAP your family’s problems with this easy-to-remember acronym.

Problem solving is a great resilience skill for families. All ages can learn or fine-tune their ability to solve problems. After all, life ensures there will be plenty of problems to solve! You can specifically help children learn how to problem solve with this easy-to-remember acronym—SNAP:

S: State the problem.

N: Name the goal.

A: Find All possible solutions.

P:  Pick one option.

For example, if your child wakes up tired every morning, you can help him or her identify the problem (being tired), set the goal of getting more sleep, and discuss possible solutions (such as going to bed earlier, developing a bedtime routine, or learning a relaxation skill such as deep breathing). Then help your child pick one to try for a specific time period (such as a week) to see if it works. And instead of trying to solve the problem yourself, be a coach and help your child learn how to solve problems using SNAP.

Check out FOCUS’s handout on SNAP to learn more. And for more resilience-building skills for your family, visit HPRC’s Family Resilience section.

Family rituals matter

Rituals can enhance your performance as an athlete, Warfighter, and family member.

Athletes have rituals they engage in to ensure their best performance. Warfighters have rituals around paroling, shooting, and other mission-specific tasks to create the right mindset for the situation. Families can benefit from rituals too.

Consider the types of rituals your family typically engages in. There are probably more than you think. Celebrating holidays, personal traditions such as pancakes on Saturday mornings or memorializing the death of a loved one, and simple everyday acts such as bedtime stories or morning tea are all rituals.

When a couple comes together and starts a family, each person brings along his/her own rituals. Consider it an opportunity to build something new together—a blending of histories. For example, let’s say you grew up celebrating Christmas with your family, but your partner’s family celebrated Hanukah. As a couple you can take the rituals that are meaningful to each of you personally and celebrate all of them to create a new combined holiday tradition for your own family.

Rituals certainly can help your own performance, but they also help deepen bonds and create a distinct family identity that can be supportive in both happy and stressful times.

Family relationships affect your child’s sleep

Filed under: Children, Families, Sleep
Family interactions can impact your children’s sleep. Learn about what kinds of interactions to avoid.

Did you know that the nature of your family relationships can impact your children’s sleep? Children in home environments with verbal and/or physical conflict do not sleep as well as children in more nurturing home environments. Children exposed to negative family interactions are likely to wake up more, stay awake longer in the middle of the night, and/or sleep less overall.

The conflict can be between parents and children as well as children observing the interactions between their parents. The kinds of behavior include yelling, name-calling, making threats, and physical assault such as slapping or hitting with a closed fist. Behavior like this is often triggered by anger and/or stress, but you can learn to control your anger and reduce family stress, which will help your child’s sleep and a whole lot more. Thus, growing up around nurturing relationships can have multiple benefits.

To learn more about fostering strong relationships, check out HPRC’s Family Resilience section, and for more resources for managing anger and/or stress, check out HPRC’s Stress Management section.

Happy Father’s Day!

HPRC Fitness Arena: Family & Relationships
HPRC salutes Father’s Day with special recognition of the many fathers out there who honorably serve their country, their family, their children, and themselves.

HPRC salutes Father’s Day with special recognition of the many fathers out there who honorably serve their country, their family, their children, and themselves. Thanks for all you do! HPRC works to help keep all men—current fathers, future fathers, and sons of fathers—healthy, happy, and fit so that every day can feel like Father’s Day!

How to reconnect with your child after deployment

When you return from deployment, keep in mind your child’s current developmental needs and use these tips to help you reconnect.

Reconnecting with your family when you return from deployment presents unique challenges, especially with young children. Depending on how long you were deployed—a few months to a year or more—a lot could have happened in your child’s life while you were away. If you’re finding it hard to reconnect with your child, you’re not alone. Military Parenting’s website has tip sheets that describe typical behaviors for different stages: infant, toddler, preschooler, school-aged, and teen. Just knowing what’s typical for you child’s age can help you reestablish your relationship.

Reconnection can occur in small, everyday moments when you respond to your children’s needs and provide them with support and nurturing, such as holding them when they cry, playing games or sports together, being silly and laughing, taking a walk together, or eating dinner together and talking about your day.

For more tips on reconnecting, check out “Reestablishing Your Parental Role,” also from Military Parenting, a website devoted to parenting resources for Warfighters. For more tips on returning home, check out “Building Family Resilience...During and Following Deployment.”

What is “Total Force Fitness”?

Do you know what “Total Force Fitness” is? It’s a Department of Defense model for building and maintaining health, wellness, and resilience.

Have you heard of Total Force Fitness, but you aren’t sure what it is? It’s a framework for building and maintaining health, readiness, and performance in the Department of Defense. It views health, wellness, and resilience as a holistic concept that recognizes “total fitness” as a “state in which the individual, family and organization can sustain optimal well-being and performance under all conditions”—a connection between mind, body, spirit, and family/social relationships. Total fitness shifts the perspective from treatment to wellness and focuses on prevention and strengths.

The Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury created a slide presentation for units and groups on Total Force Fitness: A Brief Overview that describes what TFF is, its core components, and each of its eight “domains” (behavioral, social, physical, environmental, medical and dental, spiritual, nutritional, and psychological). For more in-depth reading, check out the original Military Medicine Supplement that started it all, including a scholarly chapter for each domain.

Appreciate your spouse this month...and always

Write a “gratitude letter” this month to show your spouse you appreciate all he or she does.

The daily grind can make it easy to forget to tell your spouse how much you appreciate him or her. This month, focus on showing your partner how much he or she means to you. There are many ways to show appreciation. One way is to write a “gratitude letter” in which you tell your partner in writing how his or her actions have affected your life in a positive way. Describe all the little things that you appreciate—from kindness toward others to making you a special dinner. Try to be specific so that he or she knows you put a lot of thought into it. And try not to expect something in return. The essence of gratitude is to give without expecting something in return.

For more ideas on fostering gratitude, read “Just the Facts: Resilience—Gratitude” from afterdeployment.org.

Create meaning out of your experiences

Creating a shared understanding of challenging experiences is an important resilience-building skill for families.

One key resilience-building skill for military families is to create meaning from experiences. And as a family, you can share your understanding of challenging experiences or situations by having each family member explain his or her experience and perspective of a particular event. The event can be a specific situation or a period of time, such as the time when a family member was deployed. Together, your family can create a “picture” of the experience. Be creative! This can be with talk or with art or both.

Parents and other caregivers are essential to help children make sense of upsetting and/or challenging experiences. In addition, spouses can feel distant from each other due to their differing experiences, so creating a shared understanding can help bridge the divide. The process of creating a common understanding of a challenging event can help family members bond, understand the past better, and look to the future with more hope.

This is one of the resilience-building skills taught in the Families Overcoming Under Stress (FOCUS) program. To learn more about FOCUS (and their online resources) check out FOCUS World.

A 30-day challenge for families!

Challenge your family to 30 days of relationship strengthening activities with FOCUS’s calendar of activities.

Having a resilient family isn’t something that just happens—it takes some effort. You can develop and improve your family’s resiliency by honing the skills you already have and developing new ones as needed. To give you a jump start, try doing 30 days of activities that will improve your relationships. The Families Overcoming Under Stress (FOCUS) resiliency program created a calendar of events you can do with your children that covers an entire month. Each activity teaches a skill that will strengthen your family over time. They highlight activities such as family fun nights and family meetings and teach skills such as deep breathing, goal setting, communication, and self-care. They also have many activities specifically for military families and children.

To learn other family-strengthening skills and activities, check out HPRC’s Rock Solid Families section.

Stress: Learn to deal with it together

When dealing with stress, manage the source of the stress as well as the stressful feelings.

Think of stress as a balance scale. All the situations you find stressful are heaped up on one side. How you deal with them is on the other side. The trick is learning to balance the two sides (or even better, having your coping resources outweigh the causes of your stress).

Everyone feels overloaded at times, when stress seems too much to handle. This can be compounded with multiple family demands—from finances, children’s needs, managing work and family demands, and fostering your relationships. Here are two suggestions to help you find balance:

  • Find out what practical needs are causing your stress and come up with possible ways to address them using HPRC's problem-solving tips. For example, you know that you need seven to eight hours of sleep a night, but you and your partner seem to manage only five hours or so. So discuss possible solutions with your partner. For example, set a bedtime and stick to it no matter what chores aren’t done; put the kids to bed at an earlier time; create a wind-down routine 30 minutes before bedtime in order to get that eight hours—and stick to it! Then pick one of these possible solutions, try it out for a week, and then re-assess. If it doesn’t work, pick another; or if it does work, maybe tweak it a little to make it even better.
  • Once you have plans to deal with the sources of your stress, then you can focus on managing your stressful feelings. There’s no need to continue feeling stressed out while you put your plan into action. Try some of the “behavioral strategies” in HPRC’s Managing Emotions that you can do anywhere with minimum fuss, such as deep breathing, progressive muscle relaxation, or other relaxation strategies. You can even teach them your children and do them together as a family. Learn how in “Calming & Grounding Activities” from the FOCUS Family Resiliency Training Manual, which describes several shared activities.

And check out HPRC’s Mind-Body Skills section for resources that are geared more for you as an individual.

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