Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
When performance matters, it’s common to feel amped up—your heart beats faster, for example. How you interpret these physical sensations can change how you feel emotionally, including your overall mindset, and ultimately make a difference in how you perform. Recent research into performance anxiety over tasks such as singing, public speaking, and math gives us some insights about performance anxiety in general.
It’s normal to interpret some physical signs as performance anxiety. When you feel amped up, it may be difficult—or even impossible—to simply “decide” to feel calmer, because it isn’t consistent with what is happening in your body. And trying to pretend you’re calm can actually make you feel more anxious. But because your body has some of the same reactions—increased heart rate, “butterflies,” etc.—when you’re excited, you can actually feel excitement and anxiety at the same time by simply saying “I’m excited!” or deciding to feel excited. This doesn’t make the anxiety go away, but adding a layer of excitement over it can be valuable to how you think and ultimately perform..
Excitement feels good and puts your mind on a different track. When you’re excited, it’s easier to become aware of opportunities instead of potential threats. And this “opportunity mindset” leads to better performance.
So when you feel anxious about performing on the PRT, with marksmanship, or for any other task, remember that it’s normal. Convince yourself to feel excited. Allow yourself to see the opportunities. And in turn, enjoy better performance.
Have you ever left a doctor’s appointment only to realize that you couldn’t remember half of what he or she told you? Or that you forgot to ask some important questions that had been on your mind?
It happens to all of us. Even routine visits can be unnerving. One of the ways you can help avoid these two scenarios is to write things down. It sounds simple, but it can be a helpful habit. Before you or someone you loves goes to a medical appointment, take a moment to jot down any issues or questions that you want to discuss. Have that piece of paper handy to refer to when you see your healthcare provider. Better yet, get a small journal that can fit into your pocket/purse/bag and track all your health statistics and questions in one place over the year.
Remember to jot down your provider’s answers to your questions. And while you’re there, take a moment to repeat back the main points to make sure you understood them correctly. If you are unsure about something, continue asking questions until you understand the issue.
For appointments that are more complex, consider bringing along someone you trust to take notes for you.
Getting an extra hour of sleep is a dream come true for many of us. For others, the end of Daylight Savings Time means an extra hour on the town or time to catch up on a to-do list. No matter how you choose to spend your extra hour, the amount of sunlight typically decreases over the following weeks, depending on where you are in the world. The change in daylight may influence your outdoors activities, so take this time to make a plan for how to remain active in the upcoming “dark days” of Standard Time.
Plan ahead for outdoor activities in the dark:
- If you jog or hike outdoors in the morning or evening hours, wear reflective or light-colored clothing to be easily visible.
- Plan your route ahead of time and let someone know when and where you will be exercising.
- Have a cell phone handy in case of emergencies.
- Be vigilant. A head-mounted flashlight can help you see holes and debris in your path to avoid sprains and injuries. Also beware of animals that might spook as you pass them in the dark.
- If you must wear earphones, only use one ear bud.
- Bring a buddy or pet!
Plan fun activities indoors:
- Move your exercise routine indoors. Whether in the gym or at home, there are plenty of ways to stay active. Try High Intensity Tactical Training (HITT) for a vigorous workout. Or take this time to give yoga a try or deepen your practice.
- Plan activities that get the entire family involved. Even if you don’t have a gaming console, you can try dancing, hula hoop, or a jump-rope contest. HPRC has more family fitness ideas you can try.
- Finally, think about how much sleep you usually get. Do you get the recommended seven to eight hours every night? This extra hour might be the jumpstart you need to begin prioritizing sleep. For more information on sleep tips, check out HPRC’s Sleep Optimization section.
With their promises of fast results and huge gains or losses, dietary supplements can be tempting, whether you’re trying to maintain your fitness in combat or at home. The advertising claims can be difficult to navigate, and staying informed about potential side effects is a challenge.
Operation Supplement Safety presents an educational video with information you need to know before you consider taking any dietary supplement:
- Potential side effects
- What to do if you experience an unwanted effect
- Alternatives to taking supplements
- Where to get more information
If you have questions about dietary supplements or performance nutrition, and you can’t find answers on our website, submit your question to our experts.
Think of mental health treatment as a blend of science and art: scientifically proven treatment from a skilled psychotherapist who engages each patient as an individual. In standardized treatment, practitioners follow a specific protocol dictated by research studies. But even standardized approaches need wiggle room for the differences between human beings, both patients and practitioners. A lot of successful psychotherapy comes down to the relationship between the practitioner and the patient rather than the techniques, so there has to be some flexibility to it.
Evidence-based practice blends the best research evidence available (studies that have met certain criteria) with practitioners’ own clinical expertise, while also considering the patient’s values and preferences. Thus, good healthcare practitioners ask questions of their patients and pay attention to their perspectives. While it can feel vulnerable to lay it all out there, it is important to give honest responses. On the flip side, it is reasonable (and empowering!) for patients to ask providers why they are doing what they are doing. When the process is evidence-based, the provider will be able to describe his or her rationale while tuning into what makes sense for you as an individual.
The month of October is Military Health System’s Women’s Health Month. There are more than 350,000 female members of the military (16% of the total military force). While it’s important for all military members to consume nutritious diets, women have special nutrient needs: iron, folic acid, and calcium.
Iron. Iron deficiency is the most common nutritional deficiency among women. Poor dietary intake of iron combined with intense physical activity can lead to fatigue, weakness, and pale skin—all signs of iron-deficiency anemia (IDA). Iron-rich foods include meat, poultry, fish, spinach, beans, and fortified cereals. Consume these foods with vitamin C–rich foods such as strawberries and oranges for better iron absorption. HPRC discusses other reasons for IDA in this article on “Iron deficiency.”
Folic acid. Women of childbearing age need enough folic acid to reduce the risk of birth defects. But even if you’re not pregnant, folic acid helps make blood cells that boost your immune system. Folic acid can be found in leafy green vegetables, beans, peas, and fortified cereals and bread.
Calcium. Compared to men, women are at greater risk for osteoporosis, in which bones become weak and are more likely to break. Women need to start getting more calcium at an early age to keep bones strong. Calcium-rich foods include low-fat dairy products, tofu, kale, and fortified cereals and juices. Vitamin D is also important to help the absorption of calcium. Read more about vitamin D in HPRC’s Vitamin D, the sunshine vitamin.”
All of these nutrients can be found in supplement form, but as with any dietary supplement, consult your doctor first to determine if they are necessary and safe. For more information on supplements, read HPRC’s “Women's health and dietary supplements.” Remember, most people can achieve adequate intake of these nutrients with a balanced diet. Poor nutrition puts you at risk for injuries and makes it harder for you to perform at your best.
If you’d like to know more about women’s health, visit the Military Health System's web page.
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?
As you read this article right now, your eyes are working harder than they would if you were reading a book or even watching TV. Attention, desk warriors! If you stare at a computer for most of the day, you could leave work experiencing dry eyes, headaches, and blurred vision. 90% of people who work on a computer experience symptoms of Computer Vision Syndrome, or CVS. Symptoms include blurred vision, dry eyes, headaches, eye strain, irritation, redness, and any number of other ocular symptoms.
Computers have become a necessity in our world, so monitors are here to stay. Here are some of the causes of CVS and some tips to help you protect your eyes from the screen:
- Blinking. One of the main symptoms of CVS is eye dryness. This occurs for two reasons: First, your eyes are focusing on the same depth of field for an extended period of time; second, unlike the non-stop action on a TV screen, there may be little movement happening on your computer screen. The lack of movement and constant field depth leads to less blinking and, therefore, eye dryness.
Fix it by spending 30 seconds every hour or so adjusting your eyes to something far away. If you work in a small office, put up a picture and focus on something small in the background. This change in depth of field will exercise your eyes, and you’ll blink more!
- Monitors. The pixels on a computer screen can cause some problems. Because they are not all the same brightness, they don’t produce the same contrast. And they can cause words or pictures on the screen to look fuzzy, straining your eyes and contributing to CVS.
Fix it by investing in a good LCD monitor if you have not done so already. LCD monitors reduce glare and contrast, as compared with older types of monitors. If you already have an LCD monitor, then talk to an ophthalmologist about getting some reading glasses to help reduce eye strain. Adjusting the lighting in the room and/or on your computer screen can also help soften the symptoms of CVS.
- Existing vision problems. You may already have a vision problem that went undiagnosed until you started staring at a computer. Extended computer use can exaggerate already existing eye conditions and lead to some of the symptoms of CVS.
Fix it by talking to a physician about corrective lenses. The Vision Center of Excellence has excellent resources from the VA and DoD for vision support.
In summary: Protect your eyes from CVS by taking frequent breaks from the computer, by blinking more often, and by making sure you work in an ergonomically efficient office setup. If you want to more information about CVS, check out “A Survival Guide to Computer Workstations.”
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.”
Pain can be unpredictable, uncontrollable, and unrelenting, so even the most resilient Warfighters can be vulnerable to it. Because of pain, you may experience symptoms of anxiety or depression; your mind may even exaggerate the intensity and awfulness of pain. Socially, you might experience criticism, rejection, and negative interactions with family, spouse, or peers. Even if interactions are generally positive, you may want to withdraw from people or difficult situations
Chronic pain, which lasts longer than three months and is unresponsive to treatment, can affect quality of life for many. At least 100 million adults in the U.S. suffer from chronic pain. Unfortunately, combat and other situations make Warfighters especially susceptible to experiencing injury and pain. One study of an infantry brigade found that three months after return from Afghanistan, 44% of the soldiers reported chronic pain.
The American Psychological Association has shared evidence that relief from pain is more likely when mind and body are both treated. The National Center for Complimentary and Alternative Medicine has also indicated that continued study of non-drug approaches to pain management is a priority.
The latest trend in treating pain is the “biopsychosocial model,” which focuses on exercise and sleep (not just meds and surgery) as important biological influences. Important psychological factors include thoughts, emotions, behaviors, and attention. And impactful social factors involve healthcare, family, and work. All of these factors can contribute to understanding and mitigating the impacts of pain.
The American Psychological Association shares concrete advice to manage pain, including these tips:
- Distract yourself.
- Stay active and exercise.
- Know your limits.
- Follow prescriptions carefully.
- Make social connections.
- Don’t lose hope.