Filed under: Mind
Dealing with the stress of deployment and re-adjusting to home life post-deployment can be tough. It’s important to focus on managing your stress, finding ways to cope, and building your resilience. According to Real Warriors, you can get “behaviorally fit” by managing stress and reaching out to others. Among several tips offered is how to deal with problems as they come—head on. Don’t avoid discussing tough issues or finding ways to deal with them. For problems that seem too big, try breaking them down into smaller, manageable steps. For issues that you still find yourself struggling with even after breaking them down, the best bet is to get help from a professional, friend, or supportive family member.
Even wonder why HPRC refers to the sections of its website as “domains”? They came from an initiative within the Department of Defense that’s outlined in a special issue of Military Medicine titled “Total Force Fitness for the 20th Century: A New Paradigm.” Experts identified eight “domains” of fitness that contribute to the optimal, overall fitness and preparedness of U.S. military forces. With some reorganization (and one exception – medical), these domains are represented on HPRC’s website—Physical Fitness, Environment, Nutrition, Dietary Supplements (originally part of nutrition), Mind Tactics (psychological, behavioral, and spiritual fitness), and Family and Relationships (family and social fitness)—along with a section on Total Force Fitness that addresses how these domains come together to create Human Performance Optimization (HPO) for our military service members.
Working out by yourself is fine if you’re self-motivated, but getting a buddy to tag along can provide the motivation needed to really ramp up your workout. Let’s face it—a bit of friendly competition can help you push harder than if you were alone. In fact, research has consistently shown that performance is substantially improved when you exercise with someone (even a virtual partner)—unless the workout is complex or involves tasks that require coordination, when the performance can degrade (i.e., "choking under pressure"). So, for best results, practice your difficult routines with a trainer, and then engage in healthy competition to optimize your performance. Keep in mind that not just any friend will do. It’s best to get a buddy whose skill level is similar to your own.
Post-Traumatic Stress Disorder (PTSD) has been one of the military’s top priorities in the past few years, especially after reports of projected rates as high as 30% in veterans. However, a May 2012 Science article points to new findings that might indicate lower PTSD rates currently across all services—between 2.1 and 13.8%. Taking into consideration under-reporting due to stigma, the authors suggest these low rates might be due to the targeted attention that PTSD has received, along with interest in bolstering Warfighter resilience. The article cites the military’s adoption of resilience programs such as “Battlemind” as possible contributors to these low rates. The authors recommend more in-depth research to determine the effectiveness of such programs.
In an April 2012 Times article Dr. Martin Seligman, whose work on “positive psychology” influenced Comprehensive Soldier Fitness, explains his stance that soldiers can enhance their mental toughness through optimistic thinking. By seeing situations as temporary—“It will go away soon”—or specific—“It’s just this once”—or changeable—“I can do something about it”—you can make it through adversity and perform optimally. The training also emphasizes how resisting negative thoughts such as “Maybe I don’t have what it takes to be a soldier” while expressing gratitude—“I made it farther than I did last time”—are part of the puzzle to building resilience and becoming mentally tough. To learn strategies that can help build mental toughness, visit OSOK’s Mind Tactics module in HPRC’s Total Force Fitness domain.
PsychCentral’s March 2012 "Ask the Therapist" article addresses how mindfulness relates to military performance—especially important now that the military has been incorporating mindfulness tactics for enhancing Warfighter mental and physical resilience. Of particular note is a study from the Journal of Clinical Psychology that demonstrated significant improvements in PTSD symptoms, depression, etc. in veterans after completing a Mindfulness-Based Stress Reduction (MBSR) program. The article also noted other studies that showed long-term stress-reduction, well-being, and positive experiences. Simply put, acknowledging emotional pain helps you overcome it. You are then able to focus and communicate with loved ones more effectively.
If you’d like to learn more about meditation and mindfulness, check out the Mind Tactics section of the HPRC website, which contains many resources related to meditation and mindfulness, as well as resources related to mental fitness, mental toughness, and resilience.
Grab your headphones and learn effective relaxation strategies for performance optimization and stress reduction with the Relax Relax Toolkit from the Navy and Marine Corps Public Health Center (NMCPHC). Featuring audio instruction from experts and links to evidence-based information on each technique, this toolkit covers a number of strategies including breathing exercises, muscle relaxation strategies, meditation styles, and combination and advanced strategies. To help meditation, Relax Relax also presents a variety of relaxing music to help you meditate. Visit the HPRC’s Stress Control Tools for more information on relaxation strategies.
Optimized performance and mission readiness are compromised by smoking. The list of adverse effects includes increased fatigue, diminished respiratory capacity, poorer night vision, slower wound healing, and even slower reaction times. It’s hard enough trying to optimize performance without adding the other health issues that smoking brings. Try using the resources offered by Quit Tobacco—Make Everyone Proud to get you on a smoke-free path to optimum performance—or to help someone else. Remember, if you can’t do it for yourself, do it for the others who are counting on you to perform at your best.
One Shot One Kill: Want to learn how the elite warrior accomplishes optimal performance time after time, under the most challenging conditions? The HPRC now has new program materials for the One Shot One Kill (OSOK) performance enhancement program online for you to use and download—by yourself or with your unit! One Shot One Kill (Integrative Platform version) is a “warrior-centric” performance enhancement program that warriors can set up and manage on their own. OSOK-IP is designed to enhance performance, hardiness, and resilience. By building on the skills that Warfighters already possess, OSOK aims to translate good Warfighter qualities to outstanding ones. OSOK-IP comes in two versions:
OSOK-IP Solo is a step-by-step integrative training plan, with supplemental materials, that enables the individual Warfighter to pursue this method of Total Fitness on his or her own and reach the optimal level of performance in almost all areas of life.
OSOK-IP Train the Trainer enables your unit to train as a group by selecting one member to learn and present OSOK-IP to the rest of the unit. This section of the website has the full curriculum available to download and even customize OSOK-IP content for your own military culture and unit.
We look forward to your feedback, too. Check out OSOK and let us know what you think!
The National Center for Telehealth and Technology has introduced a line of mobile apps focusing on mind-body strategies to help improve mood, PTSD symptoms, and induce relaxation. Currently, most of the applications are available at the iPhone app store and Android Market. Below is a list of a few that are currently available. For more details, visit the MT Stress Control Tools.