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Shifting from service family to civilian family

Transitioning from active duty to veteran status involves change. Learn how your entire family can weather these changes well.

Have you decided to separate from the military? If your estimated time of separation (ETS) date has arrived, you’ve probably checked off your long to-do list and officially become a veteran. This can be an exciting and emotional time. Regardless of your reason for separating, this is a time of transition for your entire family. Here are some tips for easing your path to civilian life. Read more here.

More tips for combating loneliness

Learn some great strategies to combat loneliness and feel better connected with your community.

Last week, we discussed how loneliness can be isolating and suggested ways to connect with one person. This week, we’ll add a few more strategies to your arsenal—and help you turn loneliness into a motivating force:

  • Go out to public places, especially by yourself. Doing so can give you more opportunities to connect with others. You can also make virtual connections online or through social media.
  • Join an activity group or faith community that aligns with your interests or beliefs. Volunteer for a cause. Choose something you value and attend in-person, or find an online community.
  • Adopt a pet if possible. If not, try helping at an animal shelter or rescue group. Pets can provide important mental and social benefits. Owning a pet can actually lead to an increase in oxytocin, a “feel-good” hormone.
  • Don’t put all your eggs in one basket. For example, don’t just rely on your unit members for social plans. Build meaningful and lasting relationships with a variety of different groups such as your family, friends, co-workers, and neighbors. Each can offer something different to enhance your life.

Forgiveness: A gift to you and yours

All relationships come with challenges. Forgiveness can be a gift to yourself, your spouse, and even your children.

Forgiveness can help you adapt, embrace flexibility, be happier, and move through resentment in your relationships. Balancing children, career, and your marriage is difficult enough; adding deployments to the mix can lead to eruptions with family members. Meditation has been has been shown to help people lower stress their levels and become more forgiving. To reduce friction with your partner or children, consider following these steps associated with forgiveness meditations:

  • Take a time-out, and find a quite space to calm down.
  • Relax and focus on slowing your breathing.
  • Recall times of closeness and connection with your spouse and children.
  • Develop awareness of your reactions, and patiently find your way to forgiveness.

Forgiving your partner or children is not only a gift to him or her, it’s also a gift to you! For more ideas about forgiveness, try this guided meditation and read about couples communication.

Planning a home birth? Be prepared!

Deciding whether or not to birth at home is a big decision, but if you’re thinking about it, follows these tips and develop a solid plan.

If you’re considering giving birth at home, make an informed choice, including a plan that lays out expenses, your nearest hospital, your delivery team, and more. The American Academy of Pediatrics (AAP) and the American College of Obstetrician and Gynecologists (ACOG) both say that hospitals and birthing centers are the safest places for birth in the U.S. However, they also recognize the right to make a medically informed decision about where and how to give birth. If you’re considering home birth, here are some specific suggestions to help you make safe decisions. Read more here.

Communication during deployment

HPRC would like to recognize Day of the Deployed (October 26th) with some tips for communication during your loved one’s deployment.

Members of the military community know how hard it can be to be separated during deployments for months at a time, but even with miles between your loved ones, there are ways to communicate and connect. October 26th marks the Day of the Deployed, a day set aside to recognize the devotion and sacrifice of our military personnel who serve and their families who live outside our nation. The National Day of the Deployed pays tribute to those whose military service has sent them outside the United States to ensure its safety and security.

Lengths and frequency of deployments are always changing. Most service members have been deployed at least once and often for stretches of 3.5–12 months. One way service members can communicate with people back home is through letters. In fact, writing letters can help improve relationship satisfaction more than other forms of communication. It’s easier to ensure privacy with a letter than with email or phone. More importantly, letters provide the writer opportunities to reread their work and take the time to express what they really mean.

There is no best formula for what to write in your letter. Couples can agree on rules for communication by talking through and finding agreement on what works well for both partners, such as staying away from certain topics. It’s sometimes best to keep the focus positive, saving tense topics for later. Some may prefer to keep open communication to help maintain a sense of intimacy. Keep the guesswork out of what to write by talking about it, and then enjoy the connection you experience through letter writing.

Developing your coping arsenal

Learn coping strategies that can help you either directly tackle the problem or reduce your stress associated with the problem.

It’s a good idea to have a choice of coping strategies to meet the specific needs of each situation you face—some “problem-focused” and some “emotion-focused.” During severe stress, you might find that your old ways of dealing with problems aren’t doing enough to help. For example, your preferred way of coping in the past might have been venting to a friend about something you couldn’t control. But now you may be overlooking direct actions you can take to fix the problem. Or perhaps you’ve always been an action-oriented problem-solver but now, even though it’s unfamiliar to talk with others about what’s bothering you, you might simply need someone to be a good listener. Take stock of your current coping strategies. We offer some suggestions here for how you can expand your arsenal. Consider which ones might be most useful for you personally in various situations. 

Help your children’s oral health

You can maintain and improve your children’s oral health with these simple tips.

The condition known as “dental caries” is the most common and chronic childhood illness, but you can help your child avoid it. Bacteria that build up on your children’s teeth and produce acid can destroy enamel and dentin, leading to decay, infection, and cavities. Thankfully, there are a few simple ways to prevent this.

  • If your young child uses bottles, make sure you put your child to sleep without a bottle.
  • Avoid continual use of a bottle or sippy cup, especially with fluids other than water.
  • Limit sugary foods and drinks, and the latter should include only 100% juice.
    • Allow less than 4–6 oz. of 100% fruit juice per day.
    • Start brushing your child’s teeth twice a day as soon as their teeth are visible.
      • Use no more than a pea size dot of fluoride toothpaste for children 3 and up and a dab the size of a grain of rice for younger children.
      • Take your child to a dentist before the age of one.
      • Parents and caregivers can spread bacteria to babies and children accidentally, so take care of your own teeth! And it’s a good idea not to put food or other items into your child’s mouth after they’ve been in your mouth, especially if you have a history of cavities.

If you use these simple tips, you can strengthen your child’s teeth throughout childhood. For more information, check out the American Academy of Pediatrics article “Brushing up on oral health: never too early to start.”

Dealing with frequent separations

Separations are a way of life for many military families. Learn some tips for how to navigate them better.

Deployment and other military-related separations can be tough on families, but many families can (and do) learn how to adapt to them. The regular rounds of separations that come with military life require constant adaptation. Naturally, when a partner is away from the family for a certain period of time (such as during deployment or training), those at home have to shift their roles and responsibilities to cover for the person who’s away, especially with regard to childcare. When the service member returns home, then the family must shift roles again. These “accordion families” continuously contract and expand as members of the family are physically present or absent. Some families handle this smoothly, but others find it to be one additional hurdle to overcome again and again.

There are two important things you can do to help manage these repeat transitions:

  • Work on everyone in the family communicating well.
  • Try to stay as emotionally connected as you can while apart.

Of course, these tips are easier said than done. Think about how you usually handle separations: Do you emotionally distance yourself from your partner? Do you become more “needy”? How does your partner respond? Do you both do the same things, or do you have opposing emotional needs when apart? If you have children, how do your children respond?

If you have different emotional needs, this can create instant conflict and feelings of distance. One way around this is to talk about what you each need, figure out where there’s common ground, and make a game plan that can fulfill each person’s needs as much as possible while at home and when apart.

You can use the strategy on HPRC's card on communication skills to help better navigate these kinds of conversations. Plus, remember to not fall prey to these common thinking traps that create misunderstandings in relationships. 

Help kids limit screen time

Filed under: Children, Families
Helping kids meet the recommendations for less than 2 hours a day of screen time can be difficult. Learn some tips that can help.

Helping your kids limit their screen time can be difficult, but it could be the key to keeping your kids healthy. The American Academy of Pediatrics recommends limiting the total amount of entertainment screen time to only 1–2 hours a day, with no screen time for kids under the age of two. Yet the average 8-year-old spends 8 hours a day in front of a screen, and teenagers can even exceed 11 hours a day. That’s a lot of sitting around! The more time kids sit in front of a screen, the less time they spend being active, and the more likely they are to become overweight.

Here are some tips to help reduce screen time and, in turn, promote fitness:

  • Keep the TV and Internet-enabled devices out of bedrooms.
  • Stay informed: Monitor what media your kids are using, such as websites or social media applications.
  • Watch movies and shows with your children. As a bonus you can use the entertainment as a way of discussing important family values and finding out what they think about certain scenarios.
  • Make a family home-use plan for your media. For example, set a mealtime and bedtime curfew for cell phones and other devices. Establish some reasonable but firm rules.
  • Be a role model. Encourage and join your kids in different outdoor activities.

Remember: A family that plays together is more likely to stay together

Recovery Care Coordinators can help!

Learn how Recovery Care Coordinators help service members during their recovery, rehabilitation, and reintegration process after a serious or catastrophic wound, illness, or injury.

Recovery Care Coordinators (RCC) help wounded, ill, and injured service members, their caregivers, and their families navigate the recovery, rehabilitation, and reintegration process. They help ensure a smooth transition from a recovery and rehabilitation setting back into the civilian community or, in some instances, back to military duty. An RCC is the first point of contact within each of the military services’ wounded warrior programs. RCCs are located at military treatment facilities and installations throughout the country and overseas. Referral to RCCs can come from the service member, a caregiver, a family member, medical personnel, or a wounded warrior program. For more information on the referral process (and for contact numbers), read this factsheet.

How do RCCs help support service members, their caregivers, and their families during what is often a difficult and stressful period in their lives? The RCC develops a comprehensive recovery plan (CRP) with the service member, caregivers, family members, and the recovery team to identify goals and resources needed to achieve those goals, such as assistive technology, education, employment, or housing.

The DoD Office of Warrior Care Policy is responsible for oversight, policy of the Recovery Coordination Program, and standardized training for all RCCs, but each military service branch implements its own Recovery Coordination Program in accordance with DoD policy. The terminology may differ with service (for example, advocate, care coalition, recovery care), but the mission and the standards are the same. Check out the following links for service-specific information:

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