You are here: Home / HPRC Blog

Filed under: Military life

Spring cleaning—a mindful approach

Practice mindfulness to help clear out the clutter in your home that weighs you down.

If you’re in the military, you know you may have to move at almost any time, so you try to avoid accumulating things you don’t want to move with you. But whether you’re moving or not, spring is a great time to get rid of the clutter in your home.

 

There are many resources to help you get organized. But the hard part can be letting go of “stuff” you may be attached to emotionally. The memories pull at you, so the closets stay packed. So why get rid of things? It can save your sanity and lighten your load.

Consider a “mindful” approach to your spring cleaning. The self-compassion and non-judgment of many meditation practices can help you deal head-on with the emotional connections you may have to your stuff. This approach raises your awareness of attachment to belongings. You can see the memories, connections, love, and bonds that the items represent. And then you get to practice self-observation in the moment of letting things go.

How do you do it? Try this meditation: As you sort through items that literally weigh you down and debate whether to keep something, ask yourself the following questions:

  • Is this object really adding value to my life?
  • Do I need this thing to remind me of a pet, friend, or special time?
  • Can I accept that the object is not a substitute for a person or memory?
  • Can I take a photo of it and then let it go?
  • Can I imagine myself free from this object?
  • Would letting it go mean I no longer care?

Only you can answer these questions for yourself. The balance between holding on and letting go is very personal. Use gentleness and compassion with yourself as you move through this exercise and practice being mindful.

Money issues: Bad for you and your family

Money issues can be stressful for you and your family. Learn some strategies for strengthening your financial fitness as a family.

Money issues tend to be a major source of stress for Americans, and military families are no exception. Financial stress can increase your risk for poor health and have a negative impact on productivity and mood. Stress over money can reverberate through your relationships too. For example, couples who are under financial stress are more likely to be hostile and aggressive with each other and less secure and happy in their relationships. So what can you do to reduce your stress over money?

Here are some tips from Building Resilience in the Military Family:

  1. Have each family member discuss his/her financial dreams, how to make money decisions, and who will manage the money. (If there are differences, try the tips on HPRC’s “Making Decisions” card)
  2. Save at least $1,000 for unexpected expenses and, ideally, six months of your total monthly expenses.
  3. Work on paying off debt. Figure out a plan to pay off your debts, no matter how long it will take to get rid of them.
  4. Create and use a budget. This planning tool from Military OneSource can help you make a financial management plan.
  5. Save for retirement. A good rule is to save 10–15% of your gross income in retirement accounts annually.
  6. Check your credit. Knowing your credit history and credit number can help you spot identity theft and/or motivate you to stay (or become) responsible.
  7. Create a will. Setting up a will is important no matter your age.

Think about whether you have the insurance your family needs. Do you have health insurance, auto insurance, home/renters insurance, and life insurance?

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.

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!

Financial readiness—Your pre-deployment checklist

Pre-deployment checklists should include your personal finances. Financial readiness means one less thing for you and those back home to worry about.

Pre-deployment can mean a number of things to a Warfighter, from intense training or drills to saying farewell to family and friends. Preparation for deployment can be over months or at a moment’s notice with little or no time to settle your affairs. It’s important to have a checklist and contact list ready to use prior to your departure so you’re ready, whatever the scenario.

Having your personal finances in order should be a high priority. Options for being ready might include contacting a financial advisor, setting up automatic deposits and withdrawals, creating a monthly budget, checking into over-withdrawal options, adding a close friend or family member to your account to act in your absence, and reviewing your financial information and account numbers with a responsible person. Once all your financial ducks are in a row, your finances will be easy to maintain.

Your checklist should also include items such as legal documents, personal property review, auto and home insurance and maintenance, medical information, and international phone coverage.

For more information, check out DoD’s Military Deployment Guide. Finally, be knowledgeable of your rights through the Servicemember Civil Relief Act (SCRA).

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.

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.

U.S. Army reinstates basic fitness requirement to take PME courses

If you want to earn credit for PME courses, first you must pass the APFT and meet weight requirements.

Beginning on November 1st the U.S. Army will bring back the requirement to pass the Army Physical Fitness Test, including weight standards, in order to enroll in professional military education courses. Initially this requirement was waived due to the great demand for soldiers during OIF and OEF. Sgt. Todd McCaffrey states, "Reestablishing the Army physical fitness test and height/weight standards into our professional military education programs reinforces the efforts the Army's senior leaders have been emphasizing on standards based training and education." For information on how to meet these requirements, visit HPRC’s Fighting Weight Strategies, service-specific Physical Fitness Guides, and Policies, Standards, Reports, and Guidelines.

Taking time to readjust

Post-deployment life takes time for everyone—not just the returning Warfighter—to adjust to.

Post-deployment life presents challenges on many fronts, including, or particularly, reestablishing relationships. The relationship between children and the returned parent often takes time to rebuild—possibly several months. This amount of time is normal, and an effort should be made to not take it personally. Rather, build positive family bonding through activities like going to the park or playing games, and allow time for the relationship to redevelop.

Where’s Fido?

Pets can be good for one’s well-being. But what to do when you are deployed where Fido or Fluffy can’t go?

The American Psychological Association has officially recognized what animal lovers knew all along: pets are good for one’s mental health. Warfighters need help to reduce stress and support their mental health, and having a pet may provide some helpful companionship. The problem is that Warfighters end up going places their pets can’t go—so what do they do? They either don’t get pets in the first place, or they end up having to find places for their pets while they are deployed—a big source of unwanted stress. Unfortunately, when family or friends can’t help, that place may end up being a shelter. The American Humane Association has advice for military personnel, including making plans for the care of pets and, when all else fails, finding a foster home through organizations such as Military Pets FOSTER Project. So don’t stress out about your pet—or about getting one, if you’ve been putting it off. Hooah!

RSS Feed