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Need help talking to your teen?

Here are some tips to help you talk to your teen about some of the tough issues they may have to face.

We all know the importance of communicating with our kids, but sometimes it’s hard to know what to say—particularly around issues such as sex, tobacco, alcohol, and drugs. Healthfinder.gov (from the U.S. Department of Health and Human Services) has tips for how parents can talk to their kids about:

  • Healthy relationships
  • Sex
  • Tobacco, alcohol, and drugs
  • Bullying
  • Depression

Having open communication lines with kids and teens is important for healthy development. For more information on maintaining or strengthening your family check out HPRC’s Family & Relationships domain.

Military kids—part of one big family

DoD wrapped up April as the Month of the Military Child with a graphic summary of how children fit into the U.S. military system.

Ever wonder how many military families live on installations, how many have children, what schools they attend, and the children of fallen service members? Military OneSource has created an "infographic" to give context on the demographics for military families. Check it out.

For information and resources geared specifically for military families, check out HPRC’s Family & Relationships domain.

Military Spouse Appreciation Day

HPRC Fitness Arena: Family & Relationships
Thanks from HPRC to the spouses who support our Warfighters!

Today is Military Spouse Appreciation Day! Thank you for your dedicated service to your families and our country. Day in and day out you juggle daily life, your family’s needs, and the additional demands on the spouses of those in military service. HPRC thanks you for all you do—on this day and everyday!

“Feeling Thermometer” for children

Children often have trouble expressing their feelings in words. The FOCUS program provides a tool to help them communicate how they feel.

Everyone has feelings—and by the time people become adults, most have a vocabulary for talking about them. Children, however, often don’t yet have this skill and are more likely to act out how they feel. A great way to strengthen your family is to help your child(ren) learn how to talk about feelings in an age-appropriate way. The Families Overcoming Under Stress (FOCUS) program for enhancing family resilience has created a “Feeling Thermometer” that you can use with your child so he or she can show you where his/her feelings fall. This is a great way to understand what your child is feeling and to start talking about emotions such as anger when a child gets too “hot,” so he or she can learn how to control such feelings and make that anger temperature go down.

For more ideas to strengthen your family, check out HPRC’s Family & Relationships domain.

Celebrate family fitness!

USAF FitFamily helps families “Get up. Get out. Get fit. Together.”

Make family fitness a fun affair with tips, games, goal trackers, and incentives from USAF FitFamily! Families can use the website’s resources to set family fitness goals and then track progress. And check out the recipes and activity ideas that can add a little fun to getting healthy—you can even submit photos. To begin, watch FitFamily’s online video, which describes the different resources available on the website. It also provides information on activities that are available at local Air Force installations, such as community resources, outdoor adventures, and family activities.

Interested in more family fitness information? Visit HPRC’s Family & Relationships domain for more resources.

Small changes can pay off in a big way

HPRC Fitness Arena: Family & Relationships
Resolutions don't have to daunting—making small, not big, changes that fit easily into your lifestyle are good options for family health and weight loss over time.

It’s the New Year! If you’re already despairing about resolutions, keep in mind that making small changes in behavior that fit easily into your lifestyle are good options for family health and weight loss over time. For one month, try choosing three small habits to focus on changing that you can apply to any situation, whether you’re at home, overseas, or travelling. Try setting up email or calendar reminders if that helps you, or put up tangible reminders such as sticky notes around your house. To get you started, here are some ideas:

  • Keep unhealthy foods such as potato chips, cookies, etc. out of sight so they are less tempting.
  • Put down your fork and knife between bites.
  • Portion out “snackable” foods that come in large bags/containers into smaller one-serving containers, so you don’t keep dipping in.
  • Choose water over soda.
  • Keep fresh fruit on hand to replace fatty, high-calorie snacks.

For more help, Military OneSource has a Health and Wellness Coaching Program that can help you lose weight and improve your overall fitness. Finally, for more information on making healthy food choices for you and your family, visit HPRC’s Family Nutrition section.

Start your children’s good sleep habits early

Sleep is an essential part of post-exercise recovery, and good sleep habits begin in childhood. A recent Canadian report on bringing up children as athletes provides valuable input for children at various ages.

Do you know how much sleep you and your loved ones are getting—and supposed to be getting?  Keep in mind the recommendations differ by age group. According to a report from Canadian Sport for Life on optimal sleep for athletic performance at all life stages:

  • Children under the age of six need 13–16 hours of sleep daily, including longer nighttime sleep and fewer daytime naps as they get older.
  • As girls reach the ages of 6–8 and boys reach 6–9, their sleep needs drop to 10–11 hours of sleep a night.
  • Girls 8–11 and boys 9–12 need 9 ½ to 10 hours of sleep a night.
  • Girls 11–15 and boys 12–16 need around nine hours of sleep a night.
  • In addition to their nightly sleep, girls 6-15 and boys 6-16 need a 30-minute-plus nap between 2–4 pm every day.

For young children, meals—particularly breakfast—are an important part of establishing a reliable sleep routine, and as children age they should start developing a 15–30 minute routine before bedtime to get ready physically for sleep. This is also a great opportunity for some quality time between parents and children that you can all look forward to each night.

To make this goal easier, be sure your kids avoid computers and TVs (anything with electronic stimulation) for one to two hours before bedtime. Allow an hour to unwind before bed—try soothing music, reading, and dim lighting.

As children become teenagers, make sure they don’t start incurring a sleep debt by sleeping less than needed. Encourage them to keep regular sleep hours, get early morning light exposure, and carefully gauge their caffeine consumption close to bedtime.

The report mentioned above suggests using a sleep log (and provides a sample log) to get an idea of your and your child’s sleep patterns. Remember that the warrior athletes of tomorrow need to develop good sleep habits today!

Thankful for you?

A little appreciation can go a long way in keeping the relationship with your significant other at its best, especially when deployment means you are apart for a time.

Do you show your loved one appreciation? Gratitude is an essential element in happy relationships. Couples who feel appreciated by their significant others in turn are more appreciative back to the other person. Also, when shown appreciation, people tend to be more responsive to their significant other’s needs. In short, gratitude is contagious! Try it. When you next talk to your significant other, find something to be appreciative about and see if it has any positive ripple effects. This can also help maintain intimacy when you are apart from your loved one due to deployment or TDY.

For more ideas to enhance your relationship, check out the Performance Booster on Couples Communication and Relationship Enhancement section of the HPRC’s site.

Tips for families separated during the holidays

Just a little effort can help keep the holiday spirit alive when a family member is away on deployment.

The holidays can be hard for families when a loved one is deployed. This blog entry from the Defense Centers of Excellence, “Preparing Your Family for the Holidays Apart,” has some tips for the holidays for the family at home, including:

  • Continue gift exchanges even if family members are apart, as traditions are important.
  • Socialize with your friends and family as usual; don’t isolate yourself.

Family members can even get creative with holiday traditions, such as making holiday ornaments with names of loved ones and/or writing letters to be opened during the holiday season.

Be mindful during the holidays

Stressed out by the holidays? A bit of mindfulness can help.

The holidays can sometimes be a stressful time filled with loved ones and activities. This year, try practicing one of the healthy stress busters you can find on HPRC’s website—by yourself or with your family. For example, give brief meditation a try.

You can even try this as a family: Have someone lead the meditation and give occasional cues. Note that this generally works better with older children!

For more information on strategies for stress, visit the Stress Control section in HPRC’s Mind Tactics domain.

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