Filed under: Holidays
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.
Check your money assumptions
Continuing our series on keeping the happy in the holidays this year, this week’s tip is to check your money assumptions. Finances can be strained during the holidays. This is not just an emotional problem, but how you think about money can affect you emotionally. Do you find yourself thinking, “I must give my family as good a Christmas as I had as a kid” or “I should be able to buy my kids whatever they want”? The fact is, you may like things to be different, but must or should they? Get rid of words such as “must” or “should” and focus instead on thoughts such as “What can I afford?” and “Are there ways I can make the holidays special without spending a lot of money?” Then notice how you feel without the constraints of what you must or should do. Instead, give yourself permission to give your family the holiday you can afford this year.
Happy Thanksgiving! In HPRC’s series on “Keeping the Happy in the Holidays,” this week we focus on being a gratitude-seeker. Gratitude is a state of mind that that can be hard to foster in our busy lives, particularly during the holidays. This holiday season set some time aside for gratitude.
The Defense Centers of Excellence suggests some tips for cultivating this skill, including:
• Spend two minutes a day thinking about what you are grateful for,
• Write five things daily in a gratitude journal
• Look for things to be grateful for in your everyday life.
For more ideas on fostering happiness, check out HPRC’s section on Mental Resilience.
HPRC’s series on staying happy over the holidays started last week (read the first BLUF here). This week, try experimenting with your expectations in order to sail through the holidays with a smile.
If you have visions of the holidays being a certain way—with lots of fun, togetherness, love, joy, and no discord—you may feel disappointed when the reality turns out to be something else. It’s natural to feel this way, but take stock of how your expectations perhaps contributed to your disappointment. Try experimenting with different ways of looking at things. For example, think about what’s behind your holiday expectations. Is it really a happier holiday when you spend more money? Can the entire holidays be filled with fun? Can you get along with everyone all the time? Are your expectations realistic?
Afterdeployment.org describes how to foster realistic thinking and have a clearer lens to the world by focusing on what is probable instead of wasting time thinking about things that are unlikely. In other words, focus on what you can control, not what you can’t. This can be particularly helpful for your relationships.
The holidays are supposed to be a time of joy, but for many the expectations around the season leave them feeling depressed, lacking in motivation, feeling family friction more acutely, and on top of all of that, vulnerable to overeating. Now’s the time to shift your thinking to stay happy this holiday season. Check back every week as we present tips on how you can do this for yourself.
Tip #1: Shift your thinking to decrease stress
Realistically, it’s unlikely you can make holiday stress just go away, but you can change your response to that stress. Noticing your thoughts and emotional reactions can empower you to experience different, less-charged reactions, resulting in more positive thoughts and actions. Learn about the common thinking traps that you can get stuck in and how to reframe them. Noticing and then shifting your thinking can have a big impact on what you feel—try it out and see for yourself.
For more ideas, check out HPRC’s section on Mental Resilience.
HPRC wishes you a very Happy Halloween! Halloween can be a fun family holiday, with costumes, trick-or-treating, parties, and food. But before you jump all in, review some safety tips to keep this holiday fun and safe! The Centers for Disease Control and Prevention highlights some tips: Don’t trick or treat alone or stop at dark houses and do wear reflective tape, examine all candy for evidence of tampering, avoid homemade treats, and use a flashlight. Visit the CDC website to read the full article.
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.
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.
In this final entry in our holiday season series, we remind you to foster a good friendship with your loved ones. Try these ideas:
- Discuss each other's goals and dreams for the future.
- Listen to the your partner talk about the daily things that interest him or her, and share what interests you.
- Do things together that you both enjoy.
Friendship with your partner is an important part of long-term marital satisfaction.
When having a disagreement with your spouse or partner, defusing the situation helps calm things down and helps you and the other person reconnect and repair your relationship. You can defuse most situations by:
- agreeing to disagree;
- bringing humor into the conversation;
- using gentle statements; or
- being intimate.
Sometimes what works in one conflict doesn’t work in another. Be flexible and see what works—make the effort to use one or more of these techniques in every disagreement.