Filed under: Relationships
Many of us have the habit of focusing on the negatives in life and expecting the worst outcome. This tendency can be compounded by military training that teaches you how to assess risks and plan for the worst outcome. If you tend to focus on the negatives in life, you’re shortchanging yourself. Try to appreciate the little things in your day that you may take for granted. Focus on appreciation and gratitude. Try breaking your habit of focusing on the negative for just one day; instead spend it acknowledging and appreciating the ordinary good things in your life.
- When you wake up in the morning, stop and take a moment to say good morning to your day.
- If you are in a relationship, take a few minutes to really look at and appreciate your significant other.
- If you are deployed with your unit, pause to think about how your buddies support and help one another to get through a rough day.
- Before you eat lunch, reflect for a moment and think about something that keeps you going everyday—maybe it’s as simple as the first cup of coffee in the morning, an easy commute, or your buddy’s positive attitude. Take a moment to be grateful for that.
- At dinner, spend a moment thinking about your loved ones. Have you told them lately something you appreciate about them?
- Finally, before you go to sleep, acknowledge something about yourself you’re proud of.
Start again tomorrow, reflecting back to today—did acknowledging the magic of the “everyday” help you have a better day?
For more information on mental strategies, visit HPRC’s Mind Tactics domain.
There are so many parts to being successful in theater that it can be tough to pinpoint what contributes to success. But research has established one part—cohesiveness—that does help Warfighter performance. In fact, cohesiveness—a group’s ability to remain united while pursuing its goals and objectives—is an important piece of the puzzle for any successful group, whether we’re talking about sports teams, squads, platoons, or other kinds.
Cohesiveness can be social (among people who like each other) or task-focused (among people who work well together) or both. In groups such as athletic teams, connecting with a task focus is far more important for performance than connecting socially. Connecting through a task focus is clearly important for Warfighters too, but the stakes are higher: Warfighters often put their lives—not the outcome of a game—in each other’s hands. And cohesiveness has other benefits, such as helping with job satisfaction and overall well-being.
In order to build and maintain team/unit cohesion, experts suggest the following:
- Use influence effectively—for collective gain, not individual gain.
- Communicate clearly—give clear expectations for roles, performance, and deadlines, and offer praise.
- Minimize conflict between unit members.
- Build trust within the unit and with leadership by showing interest and concern for one another.
- Establish a positive command climate that supports teamwork yet allows for each member’s independence.
- Have a shared sense of responsibility for the overall welfare of everyone in the unit and the team as a whole.
- Value connections within the team as well as between units and organizations.
- Focus on the strengths of the group, not just its problems and challenges.
- Build resilience at the individual and group level.
Warfighters and leaders can shape norms—both formally through policy and informally through practice—so that units/groups stick together on multiple levels. For more information on building relationships visit HPRC’s Family & Relationships domain, and for more information about Total Force Fitness check out HPRC’s Total Force Fitness domain.
Sex experts say that "good sex"—a key ingredient in most intimate relationships—adds only about 15–20% to an already good relationship. On the other hand, "bad sex" (such as one or both partners not being fulfilled) can take away 75% from relationship happiness. That is, when sex is going well, it helps to improve your relationship a little bit, but when it isn't, it can be destructive to your relationship and overall quality of life. Keep in mind there’s no common definition of “good” or “bad” sex. These definitions rely on each person’s perception of sex and a fulfilling sexual relationship, plus how well both partners’ perceptions match.
Not only can sex affect satisfaction in relationships, it can also improve your health! Warm affection, such as hugging and kissing, can improve happiness and well-being, as well as reduce stress. Sex is also associated with greater overall health and satisfaction. As we pointed out in a previous article, sex releases a hormone that helps you feel closer to the other person and makes you feel good.
Being sexually active, having a good-quality sex life, and a healthy interest in sex are related to improved health through middle age and beyond. In fact, research has found that regular sexual activity among older individuals is more normal than previously thought. However, it isn’t clear whether healthier people have more-active sex lives or whether active sex lives improve health. At this point, all we know is that they are positively related to each other.
Money issues tend to be a major source of stress for Americans, and military families are no exception. Financial stress can increase your risk for poor health and have a negative impact on productivity and mood. Stress over money can reverberate through your relationships too. For example, couples who are under financial stress are more likely to be hostile and aggressive with each other and less secure and happy in their relationships. So what can you do to reduce your stress over money?
Here are some tips from Building Resilience in the Military Family:
- Have each family member discuss his/her financial dreams, how to make money decisions, and who will manage the money. (If there are differences, try the tips on HPRC’s “Making Decisions” card)
- Save at least $1,000 for unexpected expenses and, ideally, six months of your total monthly expenses.
- Work on paying off debt. Figure out a plan to pay off your debts, no matter how long it will take to get rid of them.
- Create and use a budget. This planning tool from Military OneSource can help you make a financial management plan.
- Save for retirement. A good rule is to save 10–15% of your gross income in retirement accounts annually.
- Check your credit. Knowing your credit history and credit number can help you spot identity theft and/or motivate you to stay (or become) responsible.
- Create a will. Setting up a will is important no matter your age.
Think about whether you have the insurance your family needs. Do you have health insurance, auto insurance, home/renters insurance, and life insurance?
Anger can be helpful in combat situations, and it can help individuals engage in quick, decisive action. It also can help keep emotions such as guilt and sadness at bay so you can accomplish things you need to do. Anger has its place. In relationships, anger is bound to make its way into interactions sometimes. When regulated, it can help you solve problems or motivate you to talk about important things, including hurt feelings. When unregulated, however, it can damage your relationship and increase your unhappiness with your loved one. Increased levels of anger can even increase your risk for physical health problems, especially coronary heart disease. It isn’t possible to avoid anger completley, but you can learn how to manage it well. Read more in HPRC’s “Performance Strategies: Five Steps to Managing Anger.”
There are three core relationship skills that can help strengthen all relationships. HPRC has created downloadable cards about each of them.
First, brush up on your communication skills with your loved ones using our card on effective communication.
Second, you should be able to make decisions and solve problems well. Use the step-by-step process on our card on making decisions to guide you from problems to solutions.
Finally, avoid doing four specific behaviors that can tank even the best of relationships. Check out “How not to destroy yours” and apply the tips today.
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 Department of Defense blog.
You often hear it said you should just walk away from a fight. But when it comes to your personal relationships, it’s better to learn the communication skills you need to work through your differences, with both of you coming out as the victor. Happy couples fall into three types depending on the way they handle conflicts: validators, volatiles, and avoiders.
Validators are couples who are great at communicating their feelings and opinions and talking through their problems. There is often a lot of mutual respect and compromise for these couples.
Volatile couples tend to be explosive and heated when dealing with conflict, expressing both negative and positive emotions passionately. The key to success in such relationships is that the positive has to greatly outweigh (by five times) the negative in these exchanges.
Avoiders are couples who play down their problems and avoid disagreements. They focus on the positive aspects of their relationship and can ignore any negative parts or agree to disagree.
One style isn’t better than the other, but your conflict style needs to work for both of you. This is easiest when each person’s individual conflict style matches the other’s. But sometimes they don’t. Watch for our upcoming article about what do when this happens.
Whether you know it or not, you’ve probably engaged in “triangulation,” and not just as a kid when you ran to Mom because Dad just said “no” (or vice versa). Similar triangles can also happen with leadership or any work group, committee, or organization (including military) where two people talk about a third.
On the surface, triangulation can look pretty harmless. You vent out of frustration because someone is not acting the way you’d like. Depending on where you are in the triangle, you either receive sympathy or provide it, possibly exerting any power you have to fix the situation. These triangles tend to consist of a “victim,” a “villain,” and a “rescuer.”
Because people are often uncomfortable with conflict, they figure out ways to maintain the status quo, even if it’s a bad one, instead of addressing what the core issue is. Triangulation is one way to avoid facing things, and it can feel like a fix, but it’s temporary at best. The rescuer provides a sympathetic ear so that the victim doesn’t feel a need to take action, or tries to take charge of the situation, but inevitably, the same problems pop up between the original two people.
Next time you feel like a victim and consider going to another person with your conflict, first be clear about your goals. Do you want to be rescued, or do you want to be coached? Before reaching out, ask yourself if you can possibly self-coach your way through whatever is popping up. Prepare yourself for whatever criticism might come your way if the “villain’s” defenses get triggered. And “preparing” does not mean bracing yourself or getting ammunition ready to fire back at that person. It means getting ready to really listen and validate how the other person feels, even if you don’t agree with the content of what that person says. If that person feels listened to, he/she will become more receptive to your position.
When a triangle does occur, the best scenario for the third person (the potential rescuer) is to be a good coach. Coaches don’t play the game for their players; they help them become more self-sufficient. Similarly, good leaders ask challenging questions of the people under their command, helping them to think through situations and become better equipped to face conflict directly. If you’re the potential rescuer, resist your own impulses to fix things and instead work on enabling the victim to fix the situation directly. Know that if you dive into this triangle, any other solution is probably temporary at best.
These strategies may seem simple, but they take practice. Try letting go of triangles and use some of the same kinds of communication strategies that work for couples.
Bad things happen. Unfortunately, you can count on experiencing different traumas, deaths, illnesses, and injuries. As a Warfighter (or military family), you can probably expect to face these kinds of situations more often than other people. That doesn’t make these experiences any more pleasant, and often it doesn’t make them any less surprising. After a major trauma, illness, or life-changing event, it is often necessary to adapt and create a “new normal.”
Studies of “post-traumatic growth” have found that trauma survivors can grow mentally, emotionally, and spiritually after horrendous experiences such as cancer, terrorism, sexual assault, plane crashes, and even combat. It’s common to react with an emotional roller coaster of denial, anger, bargaining, depression, and acceptance. Your natural instinct might be to run from these feelings. However, post-traumatic growth can be accomplished better by taking steps to approach them. The people who support you (including but not limited to therapists and family members) can do the following:
- Listen empathically, accepting and encouraging full expression of feelings.
- Avoid clichés and easy answers. Hearing “there will be brighter days” is not helpful.
- Be patient. Changing perspective won’t happen overnight.
- Offer a helpful relationship, recognizing there is no “magic technique” or “quick fix.”
You can also be an active agent in your own healing. One technique that can be useful to you is to tell and retell versions of your story in order to become more immune to the hard parts and to reach a point where you can find new meaning in it. People of any age, including Warfighters, can benefit from actively embracing a “new normal” through taking advantage of your relationships and developing a new twist on their story, even when this initially might seem far-fetched.