Why Grit Matters

Editor’s Note: The following is a guest blog provided courtesy of the Human Performance Resource Center. Navy Suicide Prevention Branch is a proud partner of the Human Performance Resource Center. To learn more, visit https://www.hprc-online.org/.

Most people believe that talent and ability primarily enable peak performance and achievement. Emerging research shows that “grit”—a combination of effort and interest—also can predict success across a variety of domains, above and beyond your talents and skills. But what is grit? And is it possible to get more of it?

Grit is a psychological trait that shares some features with hardiness and mental toughness. It’s often compared to one’s ability to “suck it up and drive on” amid difficult situations. But grit is more than just your ability to plow ahead. It’s defined primarily as persistence or your ability to endure and carry on in the face of challenges and adversity. An additional facet of grit is consistency of interest or passion. Gritty people often are intensely committed to top-level personal goals for what they want to accomplish in life.

Why does grit matter?

Warfighters already might be able to envision what those with grit might look like in terms of their attitudes and behaviors. Gritty people don’t give up easily in the face of setbacks. They set goals, work hard, and stick with things until they achieve their desired end. Those who are high in grit aren’t easily distracted by new ideas and projects, and their interests remain stable from year to year.

Some research suggests that grit might be a factor in performance, especially during stressful, challenging, and demanding events. Grit can predict academic achievement in college students and adults. It also has been shown to predict retention of cadets at the U.S. Military Academy (USMA) through their first year of grueling training and schoolwork. Grit might be able to predict how much effort and time someone is willing to commit to physical exercise as well.

How can I get more grit?

Some grit can be accounted for by your genetics and personality, but you still can work toward getting grittier. Try these strategies to boost your grit.

• Practice, practice, practice. You can grow your capacity to perform difficult tasks and develop your skills by practicing things in a disciplined manner. Practice like you mean it by engaging in focused and deliberate efforts to shore up weaknesses and make gradual progress every day.
• Find (and remind yourself) of your purpose. When what you do every day fits your interests, you’re likely to feel more engaged and satisfied, perform better, and stay at your job longer than those whose interests aren’t aligned. That might seem like an obvious connection, but even if your everyday duties aren’t exactly what you’re interested in, find ways to fuel your internal motivation. Ask yourself, “Why does this matter to me, and how does it matter to others and the world around me?”
• Build optimism. Cultivating optimism enables you to remain hopeful in the face of inevitable setbacks. Try to think of one of the grittiest people you know. Whether the person is an athlete, Warfighter, or someone in your family, you might notice that he or she worked through roadblocks by maintaining hope. Try to accurately attribute the causes of your successes and failures too. And know that even though you might not be where you want yet, there still are many opportunities ahead to get there.

The bottom line

Grit is a psychological factor that can contribute greatly to your chances of achieving success, and it can help you handle things and remain passionate in the face of setbacks. If you have children, visit HPRC’s Family Resilience section for more tips on how to cultivate grit in kids too.

Beat the Heat of Summer Transition Stress with Support

Summertime is a great time of year, with the sun and accompanying warm weather putting us in a better mood than the short, cold winter days. We’re able to get out and enjoy the outdoor activities we missed out on during the winter months, and maybe take some well-deserved liberty to enjoy time with friends and family.

For Navy families, summer can also be a transitional period with Permanent Change of Station (PCS) moves, deployments and other changes that can increase stress. Navigating these transitions can be difficult if you are not connected to the right support. Luckily, the Navy has resources to make these transitions a bit easier to manage, equipping you with predictability and controllability during the chaos. Online resources and services from military partners can also help Sailors and their families stay cool while navigating summertime stressors.

Navigating the Stress of PCS Moves

PCS moves can make you feel scared, excited, anxious, and hopeful all at once. Thoughts of picking up and moving to a new place, interrupting your routine, having to find childcare or school options for the kids, losing your social circle and disrupting your connections can be overwhelming. These tips and resources can help you find balance, stay connected and minimize PCS stress:

• Utilize the Relocation Assistance Program (RAP) at the Fleet and Family Support Center (FFSC). It has numerous resources to help Navy families navigate a big move, including its Sponsorship program which pairs you with someone similar in rank and family structure prior to your move.
• Get step-by-step prep tips from Military OneSource’s Plan My Move, a tool that gives Service members a custom plan and calendar of all the things to think about and do prior to a PCS move.
• Reach out to someone who can relate. The BeThere Peer Support Call and Outreach Center’s peer counselors provide a listening ear to Sailors and families, offering customized tips, support and perspective during difficult situations such as deployments, moves, relationship challenges, career issues, and other every day stressors. Connect with them online at betherepeersupport.org, by phone at 1-844-357-PEER (7337) or via text at 480-360-6188.

Continuing Psychological Support

If you are currently receiving treatment, maintaining a relationship with a mental health care provider is essential, especially after a PCS move or major transition. Change can be challenging, but the process of transitioning your care doesn’t have to be. Here are some tips:

• Inform your current provider of the upcoming move. Discuss your progress and work together to determine what goals to implement with your new provider. If you are on medications for psychological health, make sure that you have enough to get you through the time before meeting with a new provider.
• If transitioning to a non-military provider, be sure to sign a release of information with your current provider so that the new provider can understand your history and offer the appropriate care.
• Let the inTransition program help you make the switch to a new provider after any kind of move within or even outside of the Navy. The program connects Sailors with a personal coach who can make the move easier by providing support, locating resources, and helping connect them to their new provider.

Preparing for Deployment – Before and After

Deployments can be challenging for Sailors and their families alike, whether preparing for an upcoming deployment or adjusting to everyday life after returning home. These resources can help you and your family prepare for what’s ahead, whether it’s your first deployment or your fifteenth:

• Military OneSource’s Military Deployment Guide has information, tips, and check-lists to help prepare for deployment, navigate life during deployment, and reintegrate after the return home.
• Take advantage of family counseling available through your local FFSC. Their trained counselors can offer support for Sailors and families navigating the stresses of deployment and reintegration, and can provide referrals for any additional services that may be needed.
• Learn more about Navy Operational Stress Control’s new Navigating Stress for Navy Families training, which helps Sailors and their families understand how to better navigate stress, including the stress that may be associated with deployment.

Finding More Information and Resources

Get familiar with the programs and services aboard your new installation or in your new community ahead of time. Head to the MilitaryINSTALLATIONS website to help you locate everything from barber shops and libraries, to medical and dental clinics with one quick search.

Military OneSource’s website also has sections about deployment, family, and moving that offer a wealth of strategies and support resources to help prepare for and navigate the many twists and turns of military life. And, because adults aren’t the only ones who experience stress from these twists and turns, check out Military Kids Connect; an online community designed specifically for military children between ages six and 17.

Reaching Out for Help

While stress is a normal part of life and can help us build resilience, too much stress or prolonged exposure to it can have severe impacts on our daily function and psychological health. Remember, seeking help is a sign of strength. The Military Crisis Line offers confidential support and is available 24/7 online, by phone at 1-800-273-8255 or by text at 838255.

Staying Safe with Prescription Pain Medications

Justin joined the Navy a few years ago, right out of high school. He’s proud to be a Sailor and has a passion for his work. After experiencing an unfortunate on-the-job injury, he goes to his nearest military treatment facility (MTF) for treatment and receives a prescription for a pain medication. His injury was serious and he’s been in a lot of pain, so he takes the prescription regularly to minimize the pain as much as he can.

After a week, although the pain is more tolerable, he continues taking the same dosage regularly because he is used to doing so to avoid the pain he was feeling in the couple days after his injury. He considers using his medication less often as he recovers, but he still has medication remaining and wants to do everything he can to remain pain-free.

If you’ve ever been in a car accident, had surgery, or gotten injured, you may understand how Justin is feeling. Being in pain is stressful and can take a toll on you physically and emotionally. Prescription pain medications can feel like a lifesaver in these circumstances. But continuing to take them after most of the pain has diminished can lay an unintentional foundation for misuse or addiction. The following tips can help you can manage your pain without the risk of misuse or addiction.

Understanding What Prescription Opioids are and How They’re Used

Opioids are a type of drug that is naturally found in the opium poppy plant. Prescription opioids may be made from the plant itself or from replication of the chemical makeup of the plant. They are used as pain relievers for moderate to severe pain. They may be prescribed for acute pain such as the temporary pain after a surgery or from an injury, or they may be prescribed for chronic pain conditions such as backache, arthritis, or migraines. Opioids relax the body and affect the brain. When misused, opioids can be addictive like heroin (another opioid). Some commonly prescribed opioids are hydrocodone, oxycodone, morphine, fentanyl and codeine.

Avoiding Unintentional Misuse and Abuse

After an injury or a surgery, some level of pain is expected and normal. The goal should not be to eliminate pain altogether but manage it so that you’re able to function until the pain eventually subsides on its own. In the initial day or two after an injury or surgery, the pain is usually at its worst, but over time, the pain is likely to improve and the need for pain medication should decrease.

A study by the Centers for Disease Control and Prevention shows that for first-time use, the number of days you take the prescription opioids can directly impact if you become a “long-term” user. For individuals who took opioids for eight or more days, 13.5% were still using opioids one year later. For those with a 31+ day prescription, nearly a third were still using them.

A prescription for an opioid does not have to be a one-way ticket to addiction if you are cautious. Certain medications such as antibiotics or antivirals are necessary at a specific dosage for the treatment of illness. Pain medications, however, only aim to alleviate the discomfort associated with an illness, injury, or chronic pain condition. Assess your own pain over time, and ask your health care provider if the prescribed dosage is still necessary for your level of pain.

There are also non-prescription medications that can be used for certain types of pain. Consider over-the-counter (OTC) pain medications, such as acetaminophen or ibuprofen, to help you minimize prescription medication use, shorten the duration of time on opioids, or avoid it altogether. OTC medications come in various strengths and may be suitable options for pain from broken bones or oral surgery, for example. Studies have indicated that they can provide similar relief to prescription pain medications. Before making the switch, check with your provider to be sure that you don’t have any preexisting conditions that may cause a negative reaction.

Managing Pain Without Drugs

While medications are a quick fix for pain, there are non-pharmaceutical options available as well, particularly for chronic or long-term pain conditions. Comprehensive pain management is a multidisciplinary approach that incorporates physical therapy, relaxation techniques, education and other methods to help manage chronic pain. It focuses on the complex nature of pain and how it affects the physical, emotional, social and psychological health of those experiencing it.

There are various complementary methods for managing chronic pain that all have some evidence of effectiveness. Acupuncture, chiropractic care, heat and cold therapy, massage and gentle yoga are some of many other options for chronic pain management that don’t involve pharmaceuticals.

“Self-managing” pain is all about learning methods to help you manage your pain, “hacks” to incorporate into your current lifestyle and practices to minimize discomfort. It can be a great means of avoiding prescription drug misuse.

Using Prescription Drugs Properly with the 4 Steps

Prescription opioids are safe and helpful when taken for short amounts of time. Follow the Prescription for Discharge campaign’s four steps to avoid misusing prescription drugs:

• Take Correctly. Taking prescription drugs as prescribed by your health care provider can help prevent potential misuse. Ask your doctor what other options are available to you after the initial pain subsides. It’s also a good idea to ask how long your prescription is valid, which may be different than the printed expiration date.
• Report Promptly. If you have been prescribed a prescription medication by a non-military provider, you must report it to your chain of command and ensure they are entered into your military health record within ten days.
• Dispose Properly. Medications that are no longer needed should be properly disposed of to prevent misuse. You can dispose of unused medication at home by placing it in a small plastic bag with an undesirable substance (e.g., kitty litter or used coffee grounds) and throw the bag in the trash. Cross out personal information on your prescription labels before discarding the bottles. You can also dispose of unused medications through secure drop boxes at participating MTFs.
• Never Share. Ensuring your own proper use of prescription drugs is essential, but it is also important to help prevent misuse among friends, family and shipmates. Even if they’re experiencing similar symptoms, never share your prescription medications or take others’ medications.

Knowing the Signs and Reaching Out for Help

Seeking help promptly is the best thing you can do for health and safety if you think you or someone you know may have a problem with prescription drug misuse. Signs of prescription drug misuse include:

• Mood swings or hostility
• Abnormal energy
• Significant increase or decrease in fatigue or sleep
• Seeking prescriptions from more than one doctor
• Asking friends and family members for their medication
• Claiming that their prescription was lost or stolen

If you recognize these signs within yourself or others, speak with your command Drug and Alcohol Program Advisor (DAPA) or doctor, or call 1-866-U-ASK-NPC.

For more information and tips to use prescription drugs safely, visit http://www.public.navy.mil/bupers-npc/support/21st_Century_Sailor/NAAP/campaign_events/prescription/Pages/default.aspx.

The Sabotage of the Imposter Phenomenon

Have you ever transferred to a new command, a new position or a new rank, and felt completely unprepared and insecure about your work performance? You don’t have to admit it out loud, but many in the Navy suffer in silence with the thought that they are “frauds” who, only by sheer luck, attained their achievements, successes, and accolades. Instead of realizing that their skill, intuitiveness, and knowledge contributed to their ability to transfer or advance, they may believe that someone made a terrible mistake in allowing it.

The structure and culture of the Navy can often require Sailors to take on new responsibilities with little preparation. Sailors may take on a collateral duty, and even with all the instruction and training, still feel overwhelmed and unprepared. The ability to adapt and overcome is highly praised, but constantly feeling unprepared can erode our feelings of self-worth and make us question if we truly belong.

Understanding the Imposter Phenomenon

“Imposter Syndrome” is a term coined in 1978 by psychologists Pauline Clance and Suzanne Imes to describe a feeling of “phoniness in people who believe that they are not intelligent, capable or creative despite evidence of high achievement.”

The imposter phenomenon or syndrome is not an official psychological diagnosis, but it can often be associated with anxiety and depression. It occurs in anyone but is often felt by high-achievers who connect their self-worth to success and question if they truly belong in their position. For Sailors, talking about self-doubt may be uncomfortable. It isn’t exactly a typical topic of discussion at the smoke deck or in the galley. The imposter phenomenon can cause fear of being found out as a fraud who is not really qualified to do the assigned job, resulting in ridicule, humiliation, and shame, when the reality is that they are fully competent and capable.

Learning to Believe in Yourself

You can overcome these feelings without embarrassment. When feelings of insecurity become overwhelming, and thoughts that everyone is going to figure out that you are a phony start to creep into your mind, there are some things that you can do to remind yourself that everything you’ve earned is due to your hard work and dedication, not sheer luck or coincidence.

• Develop and maintain high-quality connections, and find mentors. These sorts of relationships are built on trust, commitment, and encouragement. By sharing experiences, proving that you’re not the only one who has had feelings of self-doubt, a mentor can help you learn to use vulnerability to your advantage and continue to excel. Others have been in your shoes, so you don’t always have to “figure it out on your own.” Find someone who can be a mentor that is willing to listen and provide the guidance you need.
• Utilize your connections as a learning tool and an “support squad.” When you have buddies who you can talk to about your self-doubt, you can also look to them for inspiration when they have accomplished something new and learn the steps they took to reach their goals. Plus, they will be there to cheer for your achievements.
• Keep a running list of your successes and accomplishments. It may sound like an activity for the self-absorbed, but when you feel like your achievements are not deserved, acknowledging them and realizing how many there are can be a great reminder that you truly earned them.
• Realize that perfection is not attainable. Zero-defect is often the goal because we want to avoid accidents at sea or major mishaps, but no leader is perfect. You are human. Instead of thinking, “I’m not good enough,” “I’m a failure,” or “I’m a terrible LPO,” allow your inner voice to say, “I’m doing my best,” “I’m trying,” and “I’m working on it.” That change will dramatically alter how you feel and respond to challenges.

Reaching out for Support

Feeling some insecurity about new tasks or experiences is normal, but when those feelings cause you to believe that you are undeserving of your accomplishments, it can contribute to other psychological health concerns.

The imposter phenomenon can manifest in multiple ways. No matter how it shows up in your life, it is important to remember a few key points: achieving perfection is nearly impossible, making mistakes and facing setbacks are normal parts of the process, seeking external validation is a surefire way to feel insecure, and asking for help is not a sign of failure.

If you or a shipmate is dealing with psychological health concerns, the BeThere Peer Support Call and Outreach Center offers resources and information 24/7/365 via phone at 844-357-7337 or on their website at http://www.betherepeersupport.org.

Think You Need Equipment to Exercise? Think again!

Editor’s Note: In honor of Navy Fitness Month, LCDR Heath Clifford of the Navy Physical Readiness Program has provided Every Sailor, Every Day with the second installment of how to exercise with limited space and gym equipment. Learn how to work out on a time, space and equipment “budget” and check out the newest minimalist fitness workouts below!

It has been well documented that one of the best ways to alleviate stress is through exercise.  Sailors face many challenges in balancing family life with the Navy’s current operational tempo.  In this crunch for time, all too often physical fitness is placed on the back burner.  Combine the lack of time and limits of space and equipment, Sailors find it difficult to maintain an adequate level of fitness especially during periods of deployment, causing stress levels to soar.  Utilizing input from over 750 Sailors, in 2009 Navy Subject Matter Experts worked closely with Athletes’ Performance Institute (API) to develop a program that would combat these barriers.

What is Navy Operational Fitness and Fueling System?

The Navy Operational Fitness and Fueling System (NOFFS) is designed to provide the Navy with a “world class” training resource for fleet Sailors.  Using the latest sports science methodologies, NOFFS combines both human performance and injury prevention strategies, resulting in safer training while yielding positive human performance outcomes.  The exercises used in the NOFFS system are designed to replicate the activities Sailors conduct in their operational duties: lifting, pushing, pulling and carrying.

The NOFFS contains four specialized series tailored for use on submarines, surface ships, large decks, and for group physical training.  Designed specifically for real-world space and equipment limitations, these four categories provide Sailors three different levels of exercises that are based on current fitness and capability and can be used safely without supervision or direction.

A Pentagon of Parts.

The training session will consist of 5 training components:

1. Pillar Preparation: consists of your hips, torso and shoulders and represents the foundation for all your movement.  “Pillar Prep” primes these critical muscles to prepare your body for the work ahead- helping to protect you from injury and boost your performance during your training session.
2. Movement Preparation: lengthen, strengthen, and stabilize your body.  “Movement Prep” consists of a series of active and dynamic stretches to help you to move.
3. Strength: strengthen the movements needed to perform on an operational platform.  Close attention must be payed to the quality of your movement.  Select a resistance that you feel challenged with for the number of reps prescribed (body weight to bands).
4. Cardiovascular Fitness: boost your endurance, leg strength and speed through a variety of interval training options.  The movements in this component are designed to target and develop your energy systems while efficiently burning calories.
5. Recovery: a critical component to any training program, recovery brings balance back to your body, helping to relieve tension and the associated aches and pains while enhancing your body’s response to the training.

Break a Sweat!

The following is a challenging total body workout from the Surface Ship Series to be utilized in a confined space environment with limited equipment.  All 5 training components are addressed in this workout.

NOFFS SUFACE SHIP SERIES – LEVEL 1

Pillar Preparation (1 circuit/6 reps)

1. Pillar Bridge (hold 30 seconds)
2. Glute Bridge (hold 30 second)
3. Y’s – Deck
4. 90/90 Stretch

Movement Preparation (1 circuit/4 reps)

1. Mini Band – External Rotation
2. Reverse Lunge, Elbow to Instep – Kneeling
3. Lateral Squat – Alternating
4. Knee Hug – In Place
5. Drop Lunge
6. Inverted Hamstring w/ Support

Strength

Circuit 1 (x2/8 reps):

1.       Glute Bridge (reps)

2.       Push Up (Standard)

3.       Squat w/Mini Band

4.       Y’s – Bent Over (Bands)

Circuit 2 (x1/8 reps)

1.       Lateral Squat – Low Alternating

2.       Overhead Press – ½ Kneeling (bands)

3.       Lateral Pillar Bridge (30 sec hold/each side)

4.       Straight Leg Lowering – Alternating

Cardiovascular Fitness:  Perform each movement for 15 seconds and immediately transition into the next movement for the duration of the circuit. Rest 90 seconds between circuits, then repeat the circuit.

1. Reverse Lunge – Alternating
2. Pillar Bridge w/Arm Lift
3. Lateral Lunge – alternating
4. Forward Lunge, Elbow to Instep – w/Rotation
5. Plank Running
6. Single Leg Balance – Alphabet
7. Split Squat – Alt. 5 sec Holds
8. Drop Lunge – Alternating

Recovery (no equipment needed):  Hold each stretch for 2 seconds while exhaling, then relax back to the start position and continue for 10 reps each.  DO NOT BOUNCE through the end range of the stretch.

1. Bent Knee Hamstring Stretch
2. Knee Hug – Supine
3. Leg Cradle – Supine
4. Quad/Hip Flexor Stretch – ½ kneeling
5. Triceps Stretch
6. 90/90 w/Arm Sweep

Learn More:

NOFFS continues to grow in popularity fleet-wide. CFLs are being taught introductory courses within the 5-day initial certification course and can also receive short course certification through the CFL 2-day seminars.  For more information on the complete NOFFS Series, including exercises videos, visit https://www.navyfitness.org/fitness/noffs-training or download the NOFFS app online.

About the Blogger:

LCDR Heath Clifford, OPNAV N17 CFL Program Manager, is a certified Aerospace Physiologist by the Aerospace Medical Association with 14 years’ experience as a Naval Aerospace/Operational Physiologist with expertise in Exercise Physiology and Water Survival Training as well.  He is an avid swimmer and outdoor enthusiast and believes that nutrition, sleep, and fitness are the foundations of mission readiness and operational success.