Filed under: Mind
Last week we highlighted stretching your mind and body while taking a break from the holiday season. This week’s tip—with New Year’s Eve upon us—is to check your drinking.
It’s easy to overindulge during the holidays. Celebrating usually causes us to both eat and drink too much. This holiday season, be careful that you don’t drink too much. According to the American Psychological Association, a “moderate” amount is no more than two drinks a day for men and one for women and older people. One drink is defined as 12 ounces of beer, five ounces of wine, or 1.5 ounces of spirits. Also, remember this important acronym: “HALT: Never drink if Hungry, Angry, Lonely, or Tired.” To learn more about what to look for or how to cut back, check out the factsheet “Do you drink too much?”
For more information on alcohol use, check out HPRC’s Tobacco, Alcohol, and Drugs section.
HPRC continues it series on keeping the happy in holidays, as last week we focused on practicing acceptance. This week, a simple tip: If you’re feeling pulled in a hundred different directions or have been too busy to simply sit and relax, find five minutes to stretch—both your body and your mind. In addition to being an important component of fitness, stretching can also help quiet your mind from the stress of the holidays. Try this basic stretching routine from the American College of Sports Medicine (ACSM). While you’re at it, practice some of the other skills described in this series to foster happiness: examining your thoughts and practicing gratitude, acceptance, and optimism. Your body and mind will thank you.
HPRC’s website has more ideas on mind-body skills you can try this holiday season and New Year.
Last time we highlighted being aware of possible depression in those around you. This week, as we continue our series on keeping happy in the holidays, try practicing acceptance of the things you can’t control or avoid.
Problems can arise when you try to avoid thoughts or feelings rather than noticing them as they come and go. Instead of avoiding them, try to note your thoughts or feelings, accept them, and keep moving forward rather than dwelling on them. If you need or want to think about something further, pick a good time and place to think it through later. But if it’s outside your control, practicing acceptance can help separate the things you can control from those you can’t—and help you find some peace this holiday season.
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.
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.
When you have to focus continuously for long periods of time, your brain does, in fact, become tired. Take a break: The symptoms of being mentally burned out can include irritability, lashing out at others, inability to plan, problems with decision-making, lack of drive, and performance errors. Mental fatigue can set in before you’re even aware you need a break, leading to the types of attention problems that ultimately lead to poor performance.
Mental fatigue can also include:
- Lack of clarity in your own head
- Conflict between what you’re thinking and what you are actually doing
- Feeling like you are in over your head
Mental fatigue can also make you feel tired physically, which is why it can be a greater risk for those who must sustain both focus and physical alertness. A brain busy with non-relevant matters also can be tied to feeling “spent.” You not only lose your mental edge and feel more exhausted, but you probably won’t push yourself physically as hard as you need to.
Fortunately, there are ways to combat mental fatigue. The best way is take a break and escape to a place you find relaxing or inspiring. However, if you’re in an office or on a mission, there are various mind-body strategies you can try. Mindfulness techniques are “mental push-ups” that strengthen as well as refresh your brain, so give them a try and give your brain a break.
Whether you’re falling asleep or too “amped up,” you probably aren’t performing your best. Depending on who you are and what the task is, some middle ground is generally going to be best.
With simple tasks that require little conscious thinking, your reaction time is probably at its best around 60-70% of maximum heart rate (see HPRC’s article on aerobic conditioning), but response times for bigger bursts of movement improve if you’re more amped up. For example, you may be able to pull the trigger of your weapon fastest when you’re at 60-70%, but reaching for your weapon in the first place may be quickest if you’re at 90%. Keep in mind that this may not apply to more complicated tasks that involve rapid thinking, such as distinguishing a “friendly” from a “non-friendly” when someone is disguised.
There are two basic ways to get yourself amped up: physical activity and anxiety. Physical activity can happen through an intentional warm-up or even on its own because of the demands you are facing. If anything, you might find yourself needing to calm your body down. The same goes for anxiety. There’s the “butterflies-in-your-stomach” kind of anxiety and the more panicky “Darn! What do I do now?” kind. A little bit of the butterflies kind can be helpful, but again, it’s good to learn how to calm down and find middle ground!
To learn more about being in the right “zone” for what you are doing, check out HPRC’s “Performance Strategies: Optimize Your Body’s Response.”
Making it into a Special Operations Force (SOF) is challenging, to say the least; it requires intense physical and mental stamina. A keynote presentation at the 2013 Association for Applied Sport Psychology Conference highlighted what it takes to be an SOF “Tactical Athlete.” It focused on the ability to “embrace the ‘suck’” (grueling experiences) and remain alert during periods of extreme discomfort—hot, cold, wet, or dry—along with heavy gear, noise, and fatigue.
Unlike most athletes, there is no “season,” so SOFs are required to always be on. This means intense training is part of the SOF experience—a selection process where “survival of the fittest” is the rule. Some of the physical characteristics that can help a person withstand the training are endurance, strength, coordination, and flexibility. Those selected to be SOF personnel also tend to possess the following mental characteristics:
- Above-average IQ: Most are brighter than most other people, and those of average intelligence optimize what they have.
- Complex reasoning: They can grasp and reason through abstract concepts.
- Tolerance of ambiguity: SOFs accept when they are not in control and do their best under those circumstances.
- Situational awareness: They can usually remain aware of their surroundings while tuning into what is most relevant.
- Good decision-making: They have good judgment, even in uncomfortable conditions.
- Mental flexibility: SOFs are able to adapt rather than get stuck on certain beliefs.
And in terms of personality, SOFs generally are:
- Emotionally stable: They do not usually experience extreme highs or lows.
- Stress-tolerant: SOFs accept and cope with stress rather than try to escape it.
- In control of their behavior: They act in accordance with their values, keeping their creed in mind.
- Self-confident: They are not consumed with self-doubt or rigidly confined by other people’s rules but possess their own strong moral compass.
- In control of aggression: SOFs are able to use their aggression in a targeted manner.
- Self-reliant: While they can work well with a team, they are also highly independent.
- Motivated: SOFs tend to have a very strong work ethic.
Finally, success with SOF training begins in part with an attitude. Anyone who yearns to be an SOF must above all cultivate an ability to turn attention outwards amidst “the suck.” Grueling conditions become a cue to remember that your comrades are also hurting and that each of you depends on the others to work hard. Taken together, SOFs embrace their membership in this elite group as an identity.
For more information on mental resilience —or what it takes to overcome adversity and grow stronger—check out HPRC’s Mental Resilience section.
When you find yourself in an argument with a loved one, it’s important to be able to move on afterwards without being burdened by negative feelings. But sometimes the negativity can hang on after the argument itself is over, and can make interacting with the other person difficult. It’s important to work out those negative feelings so that they don’t fester and wreak more havoc in your relationships.
Here’s how: When you find yourself in the middle of an argument, take a time-out before you become too worked up. It’s easier to shake off negativity at this stage. Stay levelheaded enough to stop the argument, walk away, focus on something else, and make yourself focus on positive thoughts about yourself, something else, or your loved one. While you are doing this, also engage in some stress-management techniques such as deep breathing or progressive muscle relaxation; you can learn about them in the Mind-Body Skills section of HPRC’s website. By refocusing your thoughts and letting go of stress in your body, you’re more likely to feel calmer, slow your heart rate, and be less reactive to the other person. Once you’re calmer, you’ll probably find it easier to interact more positively with the other person and do or say things that can enhance your relationship.
For more ideas on strengthening your relationships, check out HPRC’s Relationship Enhancement section or this article on “Basic Training for Couples Communication.” And for more information on handling stress, check out HPRC’s Stress Management section.
There is a structured technique to setting goals called “SMART.” It stands for “Specific, Measurable, Action-oriented, Relevant, and Time-sensitive.” Using the SMART technique can help you to jump in to a goal now, fuel your motivation, and help you follow through. Check out HPRC’s Answer “Set SMART goals” to learn how you can put this method to work for you.