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Filed under: Relationships

Having the same conversation over and over?

Going over the same things again and again in your relationship—with no new results? Learn how to break that cycle.

Do you ever feel that you and your partner talk about the same issues over and over again? You’re not alone: Only 30% or so of the problems couples struggle with can actually be solved, leading to discussions that keep coming up about the other 70%. Solving the issues that can be solved is great, but learning how to interact in a positive manner about the “perpetual problems” is a good skill in any relationship.

One way to do this is to go through a structured problem-solving strategy such as this:

  1. Specifically state the issue.
  2. Briefly state why the issue is important.
  3. Brainstorm and discuss possible solutions to the issue.
  4. Have everyone involved agree on a realistic “solution”—even if it’s just a game plan for how each person is going to respond about the topic.
  5. Pick a specific amount of time to try the solution.
  6. Then give the solution a try.

Remember, the “solution” doesn’t have to mean a resolution to the problem; it can just be about new ways to approach the issue. For example, if you fight over one of you being late frequently, discuss ahead of time how you each would like the other person to respond. Maybe the latecomer needs to call or text if running late, or the punctual person calls ahead to find out if the other will be on time. And maybe you need to set a window of time rather than something exact.

For more tips on communication between two people, check out “Basic Training for Couples—Communication” and more in HPRC’s Relationship Enhancement section.

Make some new “friends with benefits”

Heard the term “friends with benefits”? There’s more than one kind!

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.

In the middle of a fight, change your focus

If fights with your loved ones last longer than the argument itself, then check out this strategy for refocusing your mind and calming your body.

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.

Be a “Joy Multiplier,” not a “Joy Thief”

Filed under: Mind, Mood, Relationships
The way you respond to someone when they share good news can either enhance or detract from your relationship. Learn how to strengthen others with “Active Constructive Responding.”

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”).

To learn more about this technique (and the ones to avoid), check out this presentation from CSF2. And for more about CSF2, check out this section on HPRC’s website.

New DoD publication kicks off Suicide Prevention Month

Check out “Supporting Military Families in Crisis: A Guide to Help You Prevent Suicide,” just released by the Department of Defense.

The Department of Defense has dedicated September to building awareness around suicide prevention. DoD has kicked off the campaign with a new Crisis Support Guide for Military Families—“Supporting Military Families in Crisis: A Guide to Help You Prevent Suicide”—that addresses suicide prevention, including warning signs, risk factors, and what to do in an emergency. Although the focus is on what families can do to help Warfighters at risk, there is advice for individuals too. Highlights include things you can do to take action: offering support, promoting a healthy lifestyle (caring for yourself, too!), and different treatment approaches that could help.

For more resources, go to HPRC’s section on suicide prevention.

Tips for combating loneliness

Feeling isolated or alone isn’t a recipe for resilience. Learn ways to overcome isolation.

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.

Capitalizing on good news

Learn how “capitalizing” on good news can help build stronger relationships.

In relationships, “capitalization” refers to the process of sharing good news with one another. It’s easy to sympathize with buddies when times are tough, but studies have shown that responding to good news with support and enthusiasm helps build stronger relationships between individuals. So remember to receive good news from coworkers, friends, and family with enthusiasm. It can not only strengthen your relationships but also create a positive environment.

For more information on building strong relationships, check out the Family & Relationships domain.

Do you like your significant other?

Liking the person you love makes a solid foundation for a secure and supportive relationship that will last.

We all know that falling in love with your significant other is a key feature of a romantic relationship—but did you know liking goes hand in hand with loving? The results of numerous studies found that those who both love and like their significant other are more likely to be happier and have more stable long-term relationships. Without both, couples are more likely to be dissatisfied or dissolve the relationship. Couples who both like and love each other are also more likely to assure each other of their feelings, be open with each other, and share tasks together—all behaviors that maintain happy relationships. Liking as well as loving your partner is the most fundamental characteristic of a good relationship.

For more information on how to enhance your relationship, check out HPRC’s Family and Relationships domain.

Anger control plan

 It’s okay to get mad, but it’s not okay to get out of control. Try some of these resources to keep your anger in check and your relationships good.

Everyone experiences anger—it’s normal. It’s also normal that the people you love will make you angry at some point. The trick is figuring out how to manage your anger—an essential skill for yourself and your relationships. Not dealing with anger just makes the situation worse. Afterdeployment.org has handouts on different aspects of Anger and Anger Management to get you started, including Anger Cues and Measuring Anger, Myths About Anger, how to manage anger with Time-Outs, and how to create an Anger Control Plan.

For even more information on how to strengthen your relationships and manage your own emotions, check out additional resources in HPRC’s Family & Relationships and Mind Tactics domains.

ACE being a good wingman!

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Be a good wingman and deploy ACE for someone in need!

Caring enough to really listen when someone needs it—also known as being someone’s “wingman”—can make a big difference in a Warfighter’s life. Being a wingman means showing care and concern for a buddy consistently—if you’re separated, for example, it means staying in touch and checking in regularly to make sure you’re both okay. When a buddy is thinking of hurting himself or herself, a great wingman skill to use is ACE—the acronym for “Ask, Care, Escort.”

Ask. If you are concerned, ask directly, “Are you thinking of killing yourself?”

Care. Next, as wingman, care for your buddy by staying with him or her, actively listening, staying calm, and removing anything he or she could use to hurt him/herself.

Escort. Finally, take your buddy to someone who is trained to help, such as a primary care provider, chaplain, or health professional, and call the National Suicide Prevention Lifeline or 911 for additional support.

To learn more about ACE, check out the Wingman Project website. For more information about suicide prevention, check out this Mind Tactics section on the HPRC.

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