Filed under: Mood
Over the last 7 weeks, HPRC has run a series on tips for keeping the happy in the holidays this season for you and your family. We highlighted many strategies like being a gratitude hunter, how to be more optimistic, and how to accept things you can’t control. We also highlighted tips for your relationships, such as setting appropriate expectations, identifying possible friction points ahead of time, and celebrating your family and friends. Look back over the last 7 weeks to read more.
In wrapping up, our last tip is to remember that you know yourself best. Try a combination of the tips we highlighted each week to see which ones work for you, the ones that fit your strengths and where you are right now in life. Ups and downs are common during the holiday season, but if you keep your perspective, stay realistic, make time for fitness, and foster new memories with your loved ones, this just might be your best new year yet!
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.
Continuing HPRC’s series on keeping the happy in the holidays, last week we “focused on the positive.” This week, learn what the signs of depression are, and make sure you know how everyone in your family is doing.
Depression is not something that you can just snap out of. It can impact a person in many ways and can range from mild to severe. According to the American Psychological Association, “Depression is more than just sadness.” Symptoms can range from lack of interest to thoughts of suicide, so learn what to watch for. Check out this factsheet that details the signs and symptoms of depression and another on “Taking Charge of Depression” that includes helpful strategies. Depression is treatable with professional help; don’t isolate yourself and don’t let others do so.
For more information on depression, check out the suicide prevention section of HPRC’s website.
Last week we focused on being a gratitude-seeker this holiday season. This week’s tip is to focus on the positive. Optimistic Warfighters who “see the glass half-full” are less impacted by warzone stress, experience fewer mental health issues, and exhibit better health and resilience overall. The Defense Centers of Excellence (DCoE) defines optimism as “a set of beliefs that helps to focus your attention and behavior on the opportunities and possibilities of life.” Everyone falls victim to negative or “the grass is greener” thinking at times, but negative thoughts create more negative thoughts. Learn to stay realistically positive. Optimistic thoughts are contagious too, so you’ll be passing on positivity! The Comprehensive Soldier & Family Fitness program calls focusing on the positive a “hunt for the good stuff.”
You can learn optimism in a variety of ways, such as focusing on what’s positive and possible, taking advantage of opportunities that arise, and developing realistic expectations about outcomes. DCoE has specific suggestions on how to accomplish realistic optimism. And for more Mind Tactics to promote resilience, check out HPRC’s Mental Resilience section.
Having good social support is beneficial in many ways and can come in a furry package! Pets are wonderful companions, and you benefit by having one (or more) in so many ways: They get you out exercising, increase your self-esteem, decrease a sense of isolation, and help you through tough times. If that’s not enough, there’s a growing amount of research on the use of dogs providing therapeutic benefits to individuals coping with post-traumatic stress disorder and traumatic brain injury. Dog owners are also more likely than those who don’t have dogs to meet physical activity guidelines. So if you have a furry creature at home, remember to give them a big pat for enhancing your life. Indeed, one researcher described these relationships as truly “friends with benefits.”
For Warfighters about to be deployed, pets also can come with the added stress of needing to find a temporary home. To get some tips about what to do with your pet while you’re on deployment, check out this article from HPRC and/or this Department of Defense blog.
At the Warrior Resilience Conference V in August 2013, representatives of the Comprehensive Soldier & Family Fitness (CSF2) program discussed one of the resilience-promoting skills that they teach for strengthening relationships: Active Constructive Responding.
Active Constructive Responding shows “authentic interest” where sharing creates a deeper experience for both individuals. For example, when someone shares a positive event with you, the best response is to show interest or excitement about what he or she is telling you, followed by a positive conversation about it. By doing this you can be a “Joy Multiplier.” By comparison, it’s important not to do any of these:
- Kill the joy by focusing on possible negatives about the event (being a “Joy Thief”).
- Bring up something that happened to you, turning the attention away from the other person, or completely ignore what you were told (being a “Conversation Hijacker”).
- Respond to the other person as if distracted and/or with limited interest (being a “Conversation Killer”).
There may be times in your life when you feel isolated or all alone. Connecting with people can help you find meaning in life, feel better, improve your mood, and beat boredom. Afterdeployment.org has a tip sheet—“Beating Isolation”—with ideas for how to overcome loneliness that include making plans to hang out with someone, reaching out to people you know, and getting involved in your community.
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.
Warfighters involved in Operation Desert Storm to current missions in Iraq and Afghanistan may be experiencing what the Institute of Medicine is calling “Chronic Multisymptom Illness.” Research suggests that it is connected to toxins and contaminated environments in Middle East combat zones. Those who appear to be suffering from it have apparently unexplainable symptoms lasting at least six months in two or more of the following categories: fatigue, mood and cognition issues, musculoskeletal problems, gastrointestinal problems, respiratory difficulties, and neurologic issues. Dust storms and smoke from burn pits may be the vehicles for transporting toxic metals, bacteria, viruses, and perhaps the nerve gas sarin. Experts suggest that high temperatures and low humidity in the Middle East cause people to breathe more through their mouths than through their nose, carrying the pollutants deeper into the lungs, especially during rigorous physical activity. New legislation has recently set up burn pit registries to track the medical histories of those who may have been exposed to smoke from the practice of burning waste (human, plastic bottles, etc.) using jet fuel. With the rise of unexplained medical conditions among younger veterans of recent conflicts, researchers are looking for more conclusive evidence as to what exactly is causing this chronic illness. In the meantime, the IOM has just published a report with extensive information and recommendations for treatment.
We’ve all heard of depression. If you’ve never experienced it, it’s easy to think that someone could just snap out of it if they wanted to. Depression doesn’t work like that. It can have an impact on a person in every way—physically, mentally, and emotionally, even extending to relationships—and can range from mild to severe. According to the American Psychological Association, “Depression is more than just sadness. People with depression may experience a lack of interest and pleasure in daily activities, significant weight loss or gain, insomnia or excessive sleeping, lack of energy, inability to concentrate, feelings of worthlessness or excessive guilt and recurrent thoughts of death or suicide.” Depression is an illness considered to be treatable with professional help.
This factsheet from afterdeployment.org details the signs and symptoms of depression. They also have an anonymous online assessment, general information, personal stories shared by those who’ve experienced depression, an interactive workbook that can help you challenge negative thoughts and identify depression triggers, and information about the link between behaviors and mood. Also take a look at the factsheet on Taking Charge of Depression, which includes helpful strategies.
For more information about depression or other mental states that can influence your performance, check out the Emotional Strength section of HPRC’s website. However, if you feel you are in crisis, contact the Military Crisis Line—someone is available 24/7 for online chat or via phone at 1-800-273-TALK.