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Filed under: Stress

Keep the happy in the holidays: Shift your thinking

Start this year’s holiday season by focusing on being happy. Shift your thinking to decrease stress.

The holidays are supposed to be a time of joy, but for many the expectations around the season leave them feeling depressed, lacking in motivation, feeling family friction more acutely, and on top of all of that, vulnerable to overeating. Now’s the time to shift your thinking to stay happy this holiday season. Check back every week as we present tips on how you can do this for yourself.

Tip #1: Shift your thinking to decrease stress

Realistically, it’s unlikely you can make holiday stress just go away, but you can change your response to that stress. Noticing your thoughts and emotional reactions can empower you to experience different, less-charged reactions, resulting in more positive thoughts and actions. Learn about the common thinking traps that you can get stuck in and how to reframe them. Noticing and then shifting your thinking can have a big impact on what you feel—try it out and see for yourself.

For more ideas, check out HPRC’s section on Mental Resilience.

“Amped up” the right amount to perform your best?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Mind, Performance, Stress
For some tasks, you can optimize your performance by being “amped up” just enough but not too much.

Whether you’re falling asleep or too “amped up,” you probably aren’t performing your best. Depending on who you are and what the task is, some middle ground is generally going to be best.

With simple tasks that require little conscious thinking, your reaction time is probably at its best around 60-70% of maximum heart rate (see HPRC’s article on aerobic conditioning), but response times for bigger bursts of movement improve if you’re more amped up. For example, you may be able to pull the trigger of your weapon fastest when you’re at 60-70%, but reaching for your weapon in the first place may be quickest if you’re at 90%. Keep in mind that this may not apply to more complicated tasks that involve rapid thinking, such as distinguishing a “friendly” from a “non-friendly” when someone is disguised.

There are two basic ways to get yourself amped up: physical activity and anxiety. Physical activity can happen through an intentional warm-up or even on its own because of the demands you are facing. If anything, you might find yourself needing to calm your body down. The same goes for anxiety. There’s the “butterflies-in-your-stomach” kind of anxiety and the more panicky “Darn! What do I do now?” kind. A little bit of the butterflies kind can be helpful, but again, it’s good to learn how to calm down and find middle ground!

To learn more about being in the right “zone” for what you are doing, check out HPRC’s “Performance Strategies: Optimize Your Body’s Response.”

The results are in: 2011 Health Related Behaviors Survey

The results from the 2011 DoD Health Related Behaviors Survey show that active duty service members excel in many areas with regard to their health, but there is still room for improvement.

The purpose of the 2011 Department of Defense Health Related Behaviors Survey of Active Duty Military Personnel (HRB) is to assess the health practices of active-duty service members. Substance abuse, mental and physical health, and lifestyle choices are important matters, especially when you need to be at your best for the demands of military life. Certain areas of this study directly affect human performance, and results (as reported in the Executive Summary) show that health behaviors vary between services.

Physical Activity/Body composition

Here are some figures from the Physical Activity/Body Composition portion:

  • Overall, service members have lower rates of obesity (as defined by BMI) compared to the general public.
  • More than one-third of active-duty service members age 20 and older were considered to be at a healthy weight, which exceeds the Healthy People goal as well as civilian population estimates.
  • 75% of active-duty members practiced moderate to vigorous physical activity in the 30 days prior to the survey, with Army and Navy personnel having the highest rates.
  • Almost half of service members do strength training three or more days a week.

Physical health and fitness are key components to optimal fitness. While these numbers are encouraging, there is no doubt that a larger portion of the military should be at a healthy weight and fit enough to fight. Make fitness and weight management your priority for performance.

Sleep

  • Only 40% of all active-duty personnel surveyed get the recommended seven to eight hours of sleep per night.

Sleep is an important factor in recovery. Poor sleep habits can take a physical and mental toll on your health, your relationships, and your performance.

Tobacco and alcohol

One area where the military could improve is in the use of tobacco products and alcohol:

  • Almost one-quarter of service members reported smoking a cigarette in the 30 days prior to taking the survey, which is higher than the civilian population and the Healthy People objective.
  • Smokeless tobacco use is also prevalent in the military with 12.8% of all service members using smokeless tobacco in the month leading up to the survey.
  • Rates of binge drinking were higher in the military than in the civilian population and more prevalent in the Marine Corps than in any other branch.

Tobacco in any form is detrimental to your health. If you’re thinking about quitting smoking or would like to talk to someone about your alcohol use, there are lots of resources and professionals that can help you achieve your goal.

Stress and mental health

After more than a decade of ongoing war, troops have—and will continue to experience—significant mental stress as a result of their service. In general, 5-20% of service members reported high rates of anxiety, depression, PTSD, and/or other mental health concerns.

  • The most common military-related sources of stress were being away from family and friends and changes in workload but included financial problems and family members’ health problems.
  • Women reported experiencing personal sources of stress more often than men did.
  • Those who drank heavily were more likely to report problems with money and relationships.

Drinking, smoking, overeating, and even attempted suicide are all negative coping factors when dealing with stress. The survey found that the most effective methods of coping were planning to solve problems and talking with friends or family members. Find out how to use productive and effective methods for coping with stress and mental health.

Nutrition and dietary supplements

Being fueled to fight is an important component for anyone in the military. Proper nutrition requires consuming healthy—and avoiding bad and potentially harmful—foods and beverages.

  • According to the survey, active-duty personnel eat too many unhealthy foods such as snacks, sweets, and sugary drinks and not enough of the recommended servings of fruits and vegetables.
  • More than one-third of personnel reported daily dietary supplement use.

What you decide to put in your body now may affect your performance and your career later. For more information on nutrition for combat effectiveness, read Chapter 15 of the Warfighter Nutrition Guide. And make sure you know what you’re putting into your body. Dietary supplements are not subject to pre-market approval by the FDA, and there are many ingredients that may do more harm than help. You can learn more about dietary supplements at Operation Supplement Safety. And for more information about the Health Related Behavior Survey, visit TRICARE’s webpage.

“Feeling Thermometer” for children

Children often have trouble expressing their feelings in words. The FOCUS program provides a tool to help them communicate how they feel.

Everyone has feelings—and by the time people become adults, most have a vocabulary for talking about them. Children, however, often don’t yet have this skill and are more likely to act out how they feel. A great way to strengthen your family is to help your child(ren) learn how to talk about feelings in an age-appropriate way. The Families Overcoming Under Stress (FOCUS) program for enhancing family resilience has created a “Feeling Thermometer” that you can use with your child so he or she can show you where his/her feelings fall. This is a great way to understand what your child is feeling and to start talking about emotions such as anger when a child gets too “hot,” so he or she can learn how to control such feelings and make that anger temperature go down.

For more ideas to strengthen your family, check out HPRC’s Family & Relationships domain.

Take a deep breath and relax

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
All the added stresses of military life can leave your body’s muscles tight and sore. Deep breathing exercises can help release that excess physical tension.

Have you breathed deeply lately? Breathing’s not something we usually have to think about, so we tend to take it for granted. But our breath can be a powerful tool for relaxation and stress relief. Taking time every day to focus on deliberate breathing—that is, breathing deeply and with control—can allow your body’s relaxation response to kick in and help you de-stress.

Slow-paced and deep-breathing exercises have been widely studied for their relaxing effects on the body’s stress response system. There are several types of deep-breathing exercises you can perform, but one of the easiest and most common is just called “deep breathing” (or “diaphragmatic breathing”). HPRC has a video on Breathing Exercises for Optimized Performance that introduces three breathing strategies for human performance optimization: “Deep Breathing,” “Alternate Nostril Breathing,” and “Fast-Paced Breathing.” A longer version is available for you to practice along with the instructor, or you can download a Performance Strategies transcript that takes you through these breathing exercises step-by-step to achieve relaxation.

For more ideas on relaxation strategies, check out the Stress Control resources in HPRC’s Mind Tactics domain.

Progressive Muscle Relaxation—A great total-body skill!

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Progressive muscle relaxation (PMR) is a way to relieve the physical symptoms of stress and anxiety—read on to learn how to relax!

Progressive muscle relaxation (PMR) is a way to relieve the physical symptoms of stress and anxiety that show up as tense, aching muscles. This mind-body practice helps you consciously release muscle tension so that you’re able to function throughout the day and relax during downtime. Using PMR, you learn to release tension and develop deep relaxation by actively tensing and then relaxing the muscles throughout your body. The outcome: You can train your body to relax on command. Check out the description of how to do PMR in the Controlled Response handbook section of the OSOK Total Force Fitness program.

For more information on relaxation strategies, check out the Stress Control resources in HPRC’s Mind Tactics domain.

Meditation has a lasting effect on emotions

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Need another reason to meditate? Integrating meditation into your daily routine may benefit how you process your emotions in the long term.

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.

Reduce work-related aches and pains

Filed under: Exercise, Stress, Yoga
Not only can yoga reduce stress, it can also help to reduce the risk of those annoying aches and pains.

Many jobs involve duties that can cause minor musculoskeletal tension that builds over time until you find yourself experiencing pain. Sitting or standing for long periods of time, lifting or carrying heavy objects, and other common mission-related actions of active-duty personnel wear on the body, leading to increased risk for injury. Yoga can help to reduce this risk by improving posture, increasing energy, and stretching overused or tense muscles. If you don’t have time for yoga between work, your normal exercise routine, or family obligations, suggest sharing a quick yoga session with buddies in your unit during a break to reduce your risk for injury and help get through the afternoon. There are different styles of yoga for all skill levels.

Virtual reality: game or treatment?

Virtual reality isn’t just for entertainment anymore—its applications include use by the military to treat symptoms of PTSD and other combat-related injuries.

Virtual reality was first introduced as a therapy tool for people with anxiety disorders such as phobias, but it is now used for a wide range of conditions, from PTSD to childhood ADHD. In fact, it recently warranted its own symposium at Walter Reed National Military Medical Center, where experts exchanged ideas on the current state of research.

Virtual environments used in therapy sessions are created for the individual’s needs—for example, a noisy classroom for a child with ADHD, the re-creation of the 9/11 attacks for a firefighter or police officer, or “Virtual Iraq” for a soldier. “Virtual Afghanistan” is the newest creation and is already being used to help service members overcome PTSD. Active-duty men and women are gradually brought back to their traumatic event using the virtual world as the therapist provides verbal cues to facilitate the healing process.

With a view to mitigating future need for therapy, a series of episodes is currently being created to provide pre-deployment “Stress Resilience Training for Warfighters.” The goal is to help reduce the risk of PTSD and better prepare warriors for actual scenarios they will encounter in theater.

For more information about how to prevent and manage stress, visit HPRC’s Stress Control section.

Meditation can improve pain tolerance

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Recent research indicates that meditation may help you deal with pain and related anxiety.

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.

For more information see the write-up on the University of Wisconsin's news page or the research article.

And tune in again later for HPRC’s new section in Total Force Fitness on pain management—coming soon.

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