Filed under: Stress
When you’re in pain, any relief is welcome. The good news is that researchers have found pain can be managed and alleviated, to a degree, by employing strategies that have you put your focus elsewhere. Meditation is one such strategy. A recent small study examined the experience of pain from fourteen experienced meditators and fourteen inexperienced participants. It turns out that the old adage is true: Practice makes perfect. The experienced meditators experienced pain to a lesser degree and got used to the pain more quickly. They also registered less anxiety than the unpracticed participants. The message? Practicing meditation regularly may improve how your brain handles pain.
And tune in again later for HPRC’s new section in Total Force Fitness on pain management—coming soon.
With the holidays upon us, the number of problems that you have to solve might be kicking up a notch or two. A Department of Defense and Veterans Affairs initiative, Moving Forward, has a website that gives you tools for “overcoming life’s challenges.” As you encounter challenges this holiday season, give their module a test run—it takes you through a step-by-step process for solving problems. They suggest:
- Define the problem and set goals
- Come up with alternative solutions.
- Pick one solution
- Put your solution into action and analyze the outcome.
HPRC’s website also has useful information on stress management.
It’s how you react to stressful situations—not the causes of stress themselves—that can affect your future health. Research has shown that people who react more strongly and remain “stressed out” longer are more likely to develop chronic diseases such as heart conditions and arthritis.
Even if you can’t control the stressful situations you find yourself in, you can learn to control how you react to them. Simple mind-body strategies such as deep breathing and cognitive reframing can help. Try some of the relaxation strategies from the Navy & Marine Public Health Center website the next time you find yourself reacting to a stressful situation and see if they make a difference.
Understanding how stress affects you both mentally and physically in high-stress situations is important for optimal performance—which is why training under stress is a central part of combat preparation. Knowing what your reactions are, when to pause and take a deep breath, how to use positive self-talk, when to recalibrate one’s physical responses, and how to recharge (sleep and proper nutrition) after a stressful event are key for being at your peak mental performance. Getting support from comrades and using appropriate humor also can help relieve stress.
The holidays can sometimes be a stressful time filled with loved ones and activities. This year, try practicing one of the healthy stress busters you can find on HPRC’s website—by yourself or with your family. For example, give brief meditation a try.
You can even try this as a family: Have someone lead the meditation and give occasional cues. Note that this generally works better with older children!
For more information on strategies for stress, visit the Stress Control section in HPRC’s Mind Tactics domain.
Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.
Ever notice that pain isn’t as bad when you are doing something: hanging out with friends; playing video games; taking a walk? Simply put, distraction works—sort of like having a busy signal for your brain. Distraction may not have the other benefits of exercise and meditation, but it can help you manage pain and other problems such as depression, anxiety, PTSD, and anger.
A couple tips:
- Choose healthy distractions that make your life better, such as exercise, fostering good friendships, art...
- Don’t use too much distraction. Save it for when it can benefit you the most. If you use it too much, it loses its effect.
Worrying is normal. If you tend to think that worrying will help you prevent stress later, you're not alone. Unfortunately, it doesn't work like that. Worrying can become a problem all by itself, especially when you're worrying about something that can't be solved. Try this instead: Make a habit of writing your worries down. Keeping a journal or a record, like some people do for weight loss or a training regime (see Rule #9 in OSOK’s 10 Rules of Engagement), can help you see patterns and trends, mark progress, and simply get things off your mind. For some, seeing a concern written down allows them to "forget" it. Keep a journal in a place where you find yourself worrying a lot (except in your car—limit your writing to someplace safe), such as the dinner table or the nightstand beside your bed. When you find yourself worrying, start jotting, and over the course of the week, see if it hasn't helped you get a handle on worrying. If it helps you take action or let go, you've done your mind a favor.
Being able to communicate effectively with those around us is a great way not only to enhance our relationships but also to ward off unnecessary stress. When having a conversation with a partner, friend, or coworker, most of us forget to communicate that we’re listening and that we understand what the other person is saying, which, can lead to arguments and/or misunderstandings. Show the other person that you’re genuinely interested in what they have to say— asking questions and showing supportive reactions will help the other person feel understood. The Kansas National Guard has a video that demonstrates four ways of responding, including one that is both active and constructive (the best way!).
The physical and emotional stress associated with post-traumatic stress disorder (PTSD) can raise your blood pressure and cholesterol and increase body mass index, all of which are risk factors for heart disease. Veterans suffering from PTSD are more than twice as likely to die from a heart attack than those without PTSD. While the exact relationship between PTSD and heart disease is not fully understood, we know that regular exercise can help prevent heart disease and other risk factors, which could be helpful for those with PTSD. Some types of exercise can be effective in reducing psychological symptoms associated with PTSD and also can play a role in reducing unhealthy behaviors such as smoking, being overweight, and physical inactivity—sometimes byproducts of trying to cope. If you think that exercise might help you or a loved one cope with PTSD, speak with your healthcare provider to assess how much and what kind of exercise is best!