Blog Archive

2014

2013

2012

2011

2010

Alerts

RegenESlim Appetite Control Capsules voluntarily recalled due to the presence of DMAA.

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

OPSS Hompage Button tall

Natural Medicines Homepage Button tall

Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

You are here: Home / HPRC Blog

Filed under: Mind

Remember to enjoy the ordinary

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
“Count your blessings” isn’t just a saying—it’s a good way to reduce stress and take your mind off the negatives in life. Take a look around for the things in your everyday life that you can be thankful for and take a moment to appreciate them.

Many of us have the habit of focusing on the negative stuff in life and expecting the worst outcome. This tendency can be compounded by military training that teaches you how to assess risks and plan for the worst outcome. If this way of thinking crosses over to your personal life, you’re shortchanging yourself. What are you taking for granted? Look around—recognize and appreciate the little things in your day. Focus on appreciation and gratitude. Try breaking your habit of fixating on the negative for just one day—instead, spend it acknowledging and appreciating the ordinary good things in your life.

  • When you wake up in the morning, stop and take a moment to think about something good that you’d like to happen in your day.
  • If you’re in a relationship, take a few minutes to really appreciate your significant other.
  • If you’re deployed, reflect on how your buddies support one another when times get tough.
  • Before eating lunch, take a moment to be grateful for something that keeps you going each day—maybe it’s as simple as the first cup of coffee in the morning, an easy commute, or your buddy’s positive attitude.
  • At dinner, spend a moment thinking about your loved ones. Have you told them lately something you appreciate about them?
  • Finally, before you go to sleep, acknowledge something about yourself you’re proud of.

Start again tomorrow, reflecting back to today—did acknowledging the magic of the “everyday” help you have a better day?

For more information on mental strategies, visit HPRC’s Mind Tactics domain.

Breaking down some mind traps

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Mind, Mind tactics, Mood
Check out HPRC’s new card for tips on helping your mind to be its best.

Does your mind ever get in the way of you being your best? Are your thoughts stuck in a negative rut? Do you wish you knew a strategy for trying to get yourself out of these “thinking traps” that we all fall victim to every now and then?  Check out HPRC’s downloadable card—“Change Your Mind for Peak Performance”—which highlights some common mind traps and learn about one strategy that may help.

For more information on enhancing your mind, check out HPRC’s Mind Tactics domain.

Are you Ready54?

Learn about the Air National Guard’s new resiliency resource for Airmen and their families.

The Air National Guard has launched a new resiliency resource—Ready54—designed for Airmen and their families. The website provides centralized information about the ANG, resiliency resources, and help finding the closest Wing Director of Psychological Health, Chaplain, or Family Readiness Program Coordinator. You can also submit ideas for articles and videos. Why “Ready54”? The Air National Guard motto is “Always Ready, Always There,” and the program provides resources for all 54 states and territories.

For more information on mental resilience browse through HPRC’s Mind Tactics and Total Force Fitness domains.

Deep Breathing Instruction Card

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Learn how to use deep breathing for relaxation through HPRC’s downloadable instruction card.

You may have heard how deep breathing can help you relax and focus, but have you tried it yet? It’s a great strategy for helping your mind and body relax, but maybe you don’t know how to do it. You can learn how—and keep reminders handy—with this downloadable card that HPRC created recently for the Strong B.A.N.D.S. campaign. Try it out.

Exercise for your mind

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
You probably know exercise has positive effects on your physical health, but physical fitness and regular exercise have many benefits for your mind too.

You know the positive effects of exercise on your health: how it can benefit every part of the body and dramatically extend your lifespan. But did you know that—in addition to reducing risk factors for cardiovascular disease, diabetes, and hypertension—exercise also can play a role in helping some mental health issues? Physical fitness and regular exercise appear to buffer against depression and anxiety, promote calmness, enhance mood, and help protect against the negative effects of stress.

Exercise also can benefit your brain in other ways. Exercise benefits learning and memory, protects the brain from degeneration, and increases the brain’s ability to adapt after new experiences. Physical fitness and regular exercise promote both physical and mental resilience—something that is important for all to think about.

Check out HPRC’s Physical Fitness domain and the Family Fitness section of HPRC’s Family & Relationships domain for resources to improve your physical fitness.

Meditation strategies to manage pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Tap the power of your mind—manage pain through the practice of meditation.

Pain is a sensation of both the body and the mind—and it’s within your power to use strategies such as meditation to control the mental aspect to decrease the physical sensation of pain. Meditation can teach you to have a focused, calm mind, and rhythmic breathing. It may sound easy, but it requires practice. The payoffs can be improved well-being, reduced pain, and relaxation. Want to know more? Check out HPRC’s new Pain Management section, where you can find strategies such as meditation that you can use on your own or with the help of a healthcare provider.

Learning 101: Does your learning strategy measure up?

Many methods can be used to learn information, but some are more effective than others.

Two techniques continue to be found to be effective no matter the age of the learner:

  • Spread out your learning. When you need to learn something new, don’t cram it in right before you need it. Instead, distribute it over time in order to learn the most—and it’ll help you remember more of what you learn as time passes. So start ahead of time and diligently work towards your deadline. Then when you need the information, you may be able to remember it.
  • Be put to the test! Testing allows you to evaluate your knowledge on a subject. Practice tests help you sharpen your skills through direct questioning or applying knowledge or skills in a similar task. So don’t be afraid to put yourself to the test: Use practice tests, flashcards, and/or practice problems to help yourself learn as much as you can and retain what you learn.

Some beloved techniques, such as highlighting and summarizing, may not be as effective as widely thought. Although this research focused on academic learning environments, the same information may be able to benefit military personnel as they learn new topics and skills throughout their career.
There is no one method that is the best for everyone and every task. In fact, combinations of learning methods have yet to be studied. Ultimately, you should judge these techniques according to your specific learning goals and determine what works best for you.

Acupuncture for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Acupuncture is more commonly being used in the military as a method for pain treatment and management in conjunction with traditional practices.

Acupuncture is an ancient form of Chinese medicine. Thin needles are inserted into the skin at points of the body that are thought to regulate the body's flow of energy (also known as qi or chi). It often is used for common health concerns such as headaches and migraines, carpal tunnel syndrome, and back, joint, and chronic pain. For more in-depth information, read HPRC’s InfoReveal on acupuncture for pain management.

New Provider Resilience app

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
A new app has just been released to help care for the healthcare providers who care for Warfighters by giving them tools to recognize their own stress and fatigue.

The National Center for Telehealth and Technology just released an app called “Provider Resilience,” which aims to help healthcare providers by giving them tools to assess their own burnout, compassion fatigue, and secondary traumatic stress—conditions common among caregivers. The app also provides inspirational stories, comics to remind users to take breaks, and inspirational videos from Warfighters sharing stories of how they were helped. Providers can even track their own information over time—for example, the app tracks the user’s last day off and recommends taking at least one day of leave every 60 days (and color coordinates the responses over time accordingly). And as long as the user secures the phone, no one else can access the results.

For more apps from “T2,” check out their featured projects page. For more information about enhancing your own resilience, check out HPRC’s Mind Tactics.

Mind-body strategies for pain

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Relaxation techniques, imagery, and redirection strategies are all mind-body techniques that could help you manage your pain. Read on to learn more.

Relaxation, meditation, imagery, and redirection strategies (such as distraction) may be helpful at reducing pain. These mind-body techniques can help you consciously relax your body, slow your breathing, reduce your blood pressure, and improve your sense of well-being. These techniques can also help you shift your focus to other things besides your pain. For more in-depth information, read HPRC’s InfoReveal on “Mind-body strategies for pain.”

RSS Feed