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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.

First steps to a financially fit force

Saving money can be difficult but with some planning, it is possible to turn $200 a month into $2400 in a year in savings.

A lot of money-saving challenges have been sprouting up all over the web. These savings challenges may seem like one-size-fits-all easy-savings plans, but can they really help Warfighters save money?

As for most for financial questions, the answer is “it depends.” For some, using one of these challenges can be a fun, easy way to set aside additional savings, but for others it could be a futile attempt ending in frustration. Problems arise when the lofty savings goals touted by such plans just don’t fit your lifestyle.

So what then? Should you give up and do nothing? No! Have a savings goal, but make sure it’s one tailored to your own financial abilities. Start with an understanding of what you can save, and be realistic about your savings goals and how they can fit into your life. If $200 a month is too much, then don’t aim to save $2400 by the end of the year.

If you decide you can save $1400 a year, that averages out to be $26.50 per week, or about the cost of two pizzas. Maybe you can save more some weeks than others. If so, then just keep track of what you’ve saved. As long as you average about $115 per month, you can reach your goal of $1400 by the end of the year. If you start to see that your goal was too ambitious, don’t be afraid to adjust it instead of being disappointed at the end of the year or, worse, giving up.

For more information, visit Military OneSource’s “How to Save” web page.

Keeping family relationships strong

Maintaining strong family relationships can require some new skills or perspectives over time. Learn some relationship skills that are relevant for many families, but especially for the military lifestyle.

More than likely you’ve learned some great and helpful relationship skills through the years to keep your relationships strong. It can often be helpful to add some more to your tool belt to keep things going well (or to get them back on track). Check out HPRC’s “Keeping Strong Family Relationships for Military Life” for some strategies.

Questions families of Reserve & National Guard members need to ask

Asking some questions ahead of time can help families of National Guard and Reserve Warfighters when it is time to deploy.

HPRC recently posted an article with questions that parents of deploying Warfighters need to ask, but families of National Guard and Reserve Warfighters have additional challenges when their Warfighter deploys (such as being away from support at installations, financial changes, and shifts in childcare). It can help to think through some of these challenges and come up with a game plan ahead of time. Here are some examples to start with:

  • Who needs to know about the upcoming deployment? (Teachers, doctors…)
  • What’s the plan in case of an emergency (either stateside or while deployed)?
  • Will the childcare arrangements need to shift during deployment? (This is especially important for single parents.)
  • Will family income be reduced? Who will manage finances during this time?
  • How will family members keep in touch with the deployed Warfighter? Does everyone in the family agree, or are there individual preferences? (For example, your oldest child may prefer to Skype rather than write letters.)
  • Are there any military support organizations those at home can use for extra support?
  • Will any holidays or birthdays be missed during the deployment? If so, maybe something special can be done ahead of time and saved for the specific day.

For more information on resources for before, during, and after deployment, check out the “Families & Deployment“ section of HPRC’s website.

Building family resilience

Further strengthen your family’s resilience with this new resource that discusses how to build it during and following deployment.

Building family resilience is a process that lasts a lifetime, but it can be immensely rewarding. But what is resilience and how can military families in particular build it? HPRC has a resource called “Building Family Resilience” that can give you answers to these questions. The article covers military-specific stressors for families—including how deployment and reintegration impact family relationships, war-related physical and mental health conditions, and individual stress responses and risky behaviors in family members, both adults and children. It also highlights three key resilience-building skills—mind-body, cognitive-behavioral, and communication—and highlights resources to build resilience. Check it out.

For more information on building family resilience, check out the Family Resilience section of HPRC’s website.

How parents of service members can help

Parents of deploying Warfighters can help their son or daughter in many ways to get ready for deployment.

Calling all parents of deployed or soon-to-be deployed Warfighters! With your son or daughter’s deployment—particularly the first one—there are probably questions that need answering before your son or daughter heads out. Experts suggest some of the following may help prepare for your child’s deployment:

  • Help your Warfighter figure out what responsibilities need to be covered while he or she is deployed and which ones can be managed from abroad. For example, how will the cell phone bill get paid? If he/she has a pet, who will care for it? (Check out HPRC's article about the latter.) Are there any bills that can be put on autopayment (such as a car payment)?
  • Also, who will keep/store the car, motorcycle, or other belongings? Will anyone be allowed to drive or use them?
  • Then there are the tough but necessary questions such as who will make medical decisions if your Warfighter becomes disabled and who will be the beneficiary of death benefits.
  • Finally, if your Warfighter has a girlfriend/boyfriend/wife/husband, make sure you know them and have established open lines of communication, as they are often the ones with the most information about your son or daughter while deployed.

Planning for these kinds of details ahead of time can help make deployment(s) go smoothly. You can also encourage them to take advantage of their G.I. benefits for schooling while deployed. For more resources to help with deployment, explore the Deployment section of HPRC’s Family & Relationships domain.

Keep the happy in holidays: Cope with loss

Keeping the happy in the holidays this year can be hard when you are coping with the loss—or distance—of a loved one. Learn ways to help cope this holiday season.

In HPRC’s series on how to keep the happy in the holidays, last week we discussed experimenting with expectations. This week we’re focusing on coping with loss. If you’ve recently lost a loved one or experiencing the anniversary of a loss, or if a loved one is far away—deployed, for example—then consider coping with loss or distance in a unique way this holiday season. Connect with your absent loved one in creative ways, maybe by looking at family photographs or spending time with your memories. If he or she is away on duty, schedule video or phone chats to open gifts while “together,” or figure out a way to have his or her presence felt during your normal holiday rituals and celebrations.

For more information on family resilience, check out the Family Resilience section of HPRC’s website.

Having the same conversation over and over?

Going over the same things again and again in your relationship—with no new results? Learn how to break that cycle.

Do you ever feel that you and your partner talk about the same issues over and over again? You’re not alone: Only 30% or so of the problems couples struggle with can actually be solved, leading to discussions that keep coming up about the other 70%. Solving the issues that can be solved is great, but learning how to interact in a positive manner about the “perpetual problems” is a good skill in any relationship.

One way to do this is to go through a structured problem-solving strategy such as this:

  1. Specifically state the issue.
  2. Briefly state why the issue is important.
  3. Brainstorm and discuss possible solutions to the issue.
  4. Have everyone involved agree on a realistic “solution”—even if it’s just a game plan for how each person is going to respond about the topic.
  5. Pick a specific amount of time to try the solution.
  6. Then give the solution a try.

Remember, the “solution” doesn’t have to mean a resolution to the problem; it can just be about new ways to approach the issue. For example, if you fight over one of you being late frequently, discuss ahead of time how you each would like the other person to respond. Maybe the latecomer needs to call or text if running late, or the punctual person calls ahead to find out if the other will be on time. And maybe you need to set a window of time rather than something exact.

For more tips on communication between two people, check out “Basic Training for Couples—Communication” and more in HPRC’s Relationship Enhancement section.

HPRC thanks our Vets and their families

Veteran's Day—Honoring all who serve and who have served. We salute you!

November 11th is Veterans Day. HPRC would like to take this moment to thank each and every one of our Veterans and their family members who have so selflessly served our country. The VA describes Veteran’s Day as “a celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.”

Thank you to our Vets!

Military parents: Just for you

Parenting can be difficult. Learn about some parenting resources that are specifically geared towards military families.

Parenting can be a challenge under the best of circumstances. The extra stressors associated with the military lifestyle can make parenting even more challenging. The Department of Defense and Veterans Affairs now has a website dedicated to parenting for service members and veterans—militaryparenting.org. You can take courses and view modules and tip sheets on a variety of topics, including:

For more resources on parenting and fostering family resilience, check out HPRC’s section on “Rock Solid Families.”

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