Filed under: Mind
Did you know that missing a night of sleep can produce performance results similar to those of being legally drunk? Even losing just a few hours of sleep can result in accidents and poor physical and mental performance. Sleepiness can inhibit balance, coordination, concentration, and response time—creating “the perfect storm” for accidents.
Make sure your sleep is optimal by turning off your electronics and other distractions well before bedtime, exercising during the day, avoiding caffeine late in the day, and sticking to a consistent sleep schedule. If you are in a situation where sleep is hard to come by, try to squeeze in naps when possible. For more information and ideas, check out HPRC’s article on sleep and visit HPRC’s Sleep Optimization resources.
The way you interpret what other people say and do affects your performance as a Warfighter. Sometimes you may interpret things in faulty or unproductive ways called “thinking traps.” They can significantly damage your ability to reach your full potential. However, there are methods you can learn and use to develop alternate thoughts that promote productive and positive thoughts—a process is called “cognitive reframing”—that will lead to optimum performance. Learn about how to do it in HPRC’s Performance Strategy on how to “Reframe your ‘thinking traps’ for peak performance.”
Virtual reality was first introduced as a therapy tool for people with anxiety disorders such as phobias, but it is now used for a wide range of conditions, from PTSD to childhood ADHD. In fact, it recently warranted its own symposium at Walter Reed National Military Medical Center, where experts exchanged ideas on the current state of research.
Virtual environments used in therapy sessions are created for the individual’s needs—for example, a noisy classroom for a child with ADHD, the re-creation of the 9/11 attacks for a firefighter or police officer, or “Virtual Iraq” for a soldier. “Virtual Afghanistan” is the newest creation and is already being used to help service members overcome PTSD. Active-duty men and women are gradually brought back to their traumatic event using the virtual world as the therapist provides verbal cues to facilitate the healing process.
With a view to mitigating future need for therapy, a series of episodes is currently being created to provide pre-deployment “Stress Resilience Training for Warfighters.” The goal is to help reduce the risk of PTSD and better prepare warriors for actual scenarios they will encounter in theater.
For more information about how to prevent and manage stress, visit HPRC’s Stress Control section.
Anger is a normal feeling. It’s also inevitable that the people you love will at some point make you angry. Instead of letting your anger control you, however, find out how to control your anger. Managing your anger is important for both yourself and your relationships. Afterdeployment.org has handouts with information on anger and anger management, common myths about anger, tips on how to use timeouts to manage anger, and how to create an “anger control plan.” For strategies on how to further enhance your relationships, visit HPRC’s Overall Family Optimization Skills section.
When you’re in pain, any relief is welcome. The good news is that researchers have found pain can be managed and alleviated, to a degree, by employing strategies that have you put your focus elsewhere. Meditation is one such strategy. A recent small study examined the experience of pain from fourteen experienced meditators and fourteen inexperienced participants. It turns out that the old adage is true: Practice makes perfect. The experienced meditators experienced pain to a lesser degree and got used to the pain more quickly. They also registered less anxiety than the unpracticed participants. The message? Practicing meditation regularly may improve how your brain handles pain.
And tune in again later for HPRC’s new section in Total Force Fitness on pain management—coming soon.
With the holidays upon us, the number of problems that you have to solve might be kicking up a notch or two. A Department of Defense and Veterans Affairs initiative, Moving Forward, has a website that gives you tools for “overcoming life’s challenges.” As you encounter challenges this holiday season, give their module a test run—it takes you through a step-by-step process for solving problems. They suggest:
- Define the problem and set goals
- Come up with alternative solutions.
- Pick one solution
- Put your solution into action and analyze the outcome.
HPRC’s website also has useful information on stress management.
“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” - Lou Holtz, NFL and NCAA coach
Identifying the differences between these three things—ability, motivation, and attitude—is very important to performance optimization. Assessing your ability to perform a task is where optimization starts. Whether or not you feel like doing something when the situation calls for you to perform, motivation will power you to complete the task. Finally, having a positive attitude about your performance and how things turn out can make the difference between simply getting the job done and performing optimally.
It’s how you react to stressful situations—not the causes of stress themselves—that can affect your future health. Research has shown that people who react more strongly and remain “stressed out” longer are more likely to develop chronic diseases such as heart conditions and arthritis.
Even if you can’t control the stressful situations you find yourself in, you can learn to control how you react to them. Simple mind-body strategies such as deep breathing and cognitive reframing can help. Try some of the relaxation strategies from the Navy & Marine Public Health Center website the next time you find yourself reacting to a stressful situation and see if they make a difference.
In October 2012, students at the Uniformed Services University of the Health Sciences participated in Operation Bushmaster at Fort Indiantown Gap, PA. The exercise involved a simulated combat environment to test the limits of their physical fitness as well as mental resilience. Military medical students were tasked with managing patient flow in an operational environment, such as tactical relocation over uneven terrain and dealing with changes in environmental conditions.
From a human performance optimization (HPO) standpoint, take-home points for the practical exercise included the importance of being physically fit, especially following guidelines for the prevention of back injuries, and implementing mental strategies for coping in high stress situations.
Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.