Filed under: Mood
Researchers have long been interested in meditation and its potential benefits. A recent study found that regular meditation practice of 20 minutes a day has a lasting effect on how your brain processes emotions. This suggests that meditation could potentially help your brain handle stress, anxiety, and depression, and possibly other feelings. For those individuals dealing with relocation, deployment after-effects, chronic stress overload, recent family changes, or new training assignments, having a strategy to improve your resilience and help process the expected extra doses of emotions can be helpful.
For more information on meditation, visit the National Center for Complementary and Alternative Medicine’s meditation page. HPRC will be adding a new section on Mind-Body Strategies in the near future that will give you more resources, too—so check back for that.
"The grass is greenest where it is watered. When crossing over fences, carry water with you and tend the grass wherever you may be." – Robert Fulghum, author & essayist
Don’t waste time hoping for a better situation; make the best of wherever you find yourself and plan to be successful while you’re there using the resources you have. Whether you have performance goals of enhancing your physical fitness, becoming stronger mentally, bolstering your spirit, eating better, or enhancing your relationships, make sure that your “tools” are in good condition and ready to be used at any time. This can be particularly helpful if you (or your loved one) are on TDY or deployment because you can carry your performance-enhancement tools within you and employ them when needed.
For ways to sharpen your tools for Total Fitness (resilience and performance enhancement), check out the One Shot One Kill performance enhancement program to be prepared no matter where you are. Or if you have specific performance areas you want to strengthen, check out the other domains of HPRC’s website: Physical Fitness, Environment, Nutrition, Dietary Supplements, Family & Relationships, and Mind Tactics.
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.”
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.
You’ve probably heard of TBI—the acronym for traumatic brain injury. The Defense Centers of Excellence defines a traumatic brain injury as “a blow or jolt to the head that disrupts the normal function of the brain.” TBI can be mild, moderate, or severe, with 80-90% being mild. The symptoms, treatments, and recovery time are different for mild versus moderate-to-severe TBIs.
Common symptoms associated with TBI are:
Physical: headache, sleep disturbances, dizziness, balance problems, nausea/vomiting, fatigue, visual disturbances, sensitivity to light, ringing in the ears
Cognitive: slowed thinking, poor concentration, memory problems, difficulty finding words
Emotional: anxiety, depression, irritability, mood swings
For more information, including strategies and suggestions for rehabilitation, check out DCoE’s Mild Traumatic Brain Injury Pocket Guide for Warfighters. TBI is a serious physical as well as mental injury, so it is important to consult a health professional before attempting any kind of treatment.
A recent American Psychological Association press release focused on the overall effectiveness of brain training programs as explored in a review of research that appeared in the Journal of Developmental Psychology. It turns out that not only are these exercises ineffective for treating cognitive disorders such as ADHD, but their effectiveness on improving brain function and intelligence in healthy adults and children is minimal. In fact, the effects weren’t comprehensive and didn’t last long.
If you’re looking to increase cognitive performance, mindfulness training such as meditation may be a good bet. Although mindfulness meditation is a relatively young field of study, so far studies indicate that regular practice has a positive effect on memory, attention, and mood regulation.
Three weeks ago we started a four-week series on strategies for processing emotion. This week we highlight one last pair of positive (“savoring”) and negative (“dampening”) strategies. Although the research study being featured focused on the positive impact these strategies can have on individual outcomes, it seems they also could be used within families and units to promote positive and happy individuals and interactions.
Savoring (Positive) Strategy #7: “Positive Mental Time Travel”
“Positive mental time travel” is what happens when an individual vividly remembers a positive event (or vividly anticipates a future positive event), such as a wedding or a reunion after deployment. Individuals who are able to remember past positive events (or look forward to future ones) and savor those happy moments are more likely to be happy in general.
Dampening (Negative) Strategy #8: “Negative Mental Time Travel”
“Negative mental time travel” takes place when an individual reminisces about a positive event but with an emphasis on negative explanations. For example, if an individual finishes a 1.5-mile run in the lead but thinks that they finished first because everyone else in their group was slow, then they individual is engaging in negative mental time travel. It can happen, too, when a person thinks their happy feelings from an event won’t last because they aren’t that lucky. Negative mental time traveling is associated with lower self-esteem and more depressive symptoms.
So take a moment to remember a positive event from the past and savor those moments (without negative mental time traveling). Does it make your current mood better to remember the positive event? Additionally, you can savor those moments with your parents, your children, your spouse, or your friends and colleagues. See if savoring enhances the mood of the person you are talking to, as well.
Check back next week, when we’ll take one last look at all eight strategies for well-being and examine how they all work together.
Last week, we started a four-week schedule of discussing strategies for processing emotions. Each week we highlight one positive strategy (called “savoring”) and one negative strategy (called “dampening”). Although research has focused on the impact of these strategies on individual outcomes such as positive emotions and happiness, they seem to be strategies that could also be used with families, friends, and unit relationships to promote positive and happy individuals and interactions.
Savoring (Positive) Strategy #3: “Be Present”
“Being present” is a strategy whereby individuals deliberately direct their attention to focus on pleasant experiences happening in the present. For example, when something positive happens, rather than immediately thinking about the next event or what went wrong, take some time to stay in the moment and experience the happy feelings. In relationships, taking some time to focus on happy events can foster positive emotions in the entire family or unit.
Dampening (Negative) Strategy #4: “Distraction”
When individuals engage in positive events but let other thoughts intrude (like worries), then they experience “distraction.” Being distracted decreases the positive impact of the happy event. Distraction is associated with poorer well-being over time. Individuals who are less distracted tend to be happier in their relationships, as well.
Taken together, next time something positive happens, stay present, don’t let yourself be distracted, and see if the positive feelings linger longer than usual. Try this within your family, couple, or unit.
Come back next week for strategies five and six.
A recent study examined eight different strategies for processing emotions and how they are linked to positive emotions and life satisfaction. The HPRC will describe two of these a week for the next four weeks. Although research has focused on the impact of these strategies on individual outcomes such as positive emotions and happiness, they also seem to be strategies that could be used with family relationships, friends, and comrades to promote positive and happy individuals and interactions. Additionally, parents as well as leaders could help foster positive strategies (called “savoring”) to help their children or their units decrease their use of negative (or “dampening”) strategies.
Savoring (Positive) Strategy #1: “Behavioral Display”
A “behavioral display” is a savoring strategy when an individual expresses positive emotions through non-verbal behavior. For example, when a child gets an “A” on a test, he or she has a huge smile, exhibits overall happy body language, and in essence seems to exude happiness. This expression of positive emotion appears to be contagious (in a good way) in relationships.
Dampening (Negative) Strategy # 2: “Suppression”
“Suppression” is a strategy whereby individuals hide their positive emotions for a variety of reasons (possibly shyness, modesty, or fear). Individuals who push down their positive emotions tend to report less life satisfaction and lower psychological well-being.
So the next time something positive happens to you, allow yourself a behavioral display of emotion and see if it makes others around you happier too. Likewise, next time something positive happens and you don’t show a positive reaction, compare and see how it impacts your emotions, well-being, and overall happiness.
Next week, we’ll discuss two more strategies—one positive and one negative—that you can try out.
According to researchers at Northwestern University, regular exercise may improve your sleep quality and mood. They studied two groups: one that exercised four times per week for 16 weeks, and one that took part in recreational and educational activities but did not exercise. Participants who exercised reported that their sleep quality improved. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime. Sleep is important to good health, so stay physically active to improve your sleep quality and mood! Read HealthDay News for more details.