Category Archives: 1 Small ACT

Words Matter: Power of Caring

Caring Cards FB 5 FINAL (002)While it may be easy to notice that a fellow shipmate or loved one isn’t acting like themselves, it may be hard to know what you can do to respond. Sometimes, all it may take to bolster someone’s outlook is a simple gesture. Whether you send a quick text or a message on social media to a friend on deployment or send a handwritten letter to a family member that lives in a different state, offering simple words of support and concern can have a positive impact on a loved one’s psychological health.

The Navy’s Suicide Prevention Program’s Every Sailor, Every Day campaign (ESED) empowers Sailors to reach out to their shipmates and ACT (Ask, Care, Treat) if they notice something out of the norm. One critical element of ACT is “Care,” which means to listen without judgment and with empathy. Gestures of “Care” do not need to be big – 1 Small ACT can make a difference and save a life.

To coincide with National Mental Health Month in May and address mental health concerns around COVID-19, the ESED campaign created “Caring Connections,” an initiative encouraging Sailors and the Navy community to actively reach out to peers, shipmates, friends, family members and their loved ones to facilitate connectedness. Several postcard-style templates can be accessed on the NavStress Facebook and Twitter. Download and share all graphics on Flickr. Use these as templates and feel free to write your own message on them for added personalization.

Caring Cards Screenshot 2For those potentially at risk for suicide, several studies have shown that regularly sharing caring words and messages can help individuals feel more connected. Protective factors against suicide include: sense of community and belonging, strong connections with family and friends, sense of purpose and personal fulfillment and contribution or responsibility to others.

To reflect on your own capacity for empathy and how you can strengthen you support to others, take this Empathy Quiz from the Greater Good Science Center at UC Berkeley.

For inspiration on how to curate caring messages for others, review the Caring Contacts toolkit from NowMattersNow.org.

For more resources to consider for Mental Health Month, visit the following links for actionable ideas:

If you’d like more information for Mental Health Month, check out the following organizations:

SAIL Referrals Decreasing during COVID-19

SAIL_logo (002)Last month, there was a significant decrease in the SAIL referral rate. There is concern that commands are not submitting referrals due to the COVID-19 crisis. Now more than ever, the Navy Suicide Prevention Program is encouraging commands and Suicide Prevention Coordinators (SPCs) to continue submitting SAIL referrals following instances of suicide-related behaviors (SRBs). SAIL services are critical during this crisis and commands must continue to submit referrals. Due to COVID-19 operations, caring contacts have transitioned from in-person contacts to telephonic contacts, but SAIL Case Managers are still standing by to assist Sailors.

Sailors sometimes do not speak up about their feelings of hopelessness or emotional distress prior to an SRB because they fear judgement and other negative perceptions. The Navy created the SAIL Program to provide a support network that assists Sailors in navigating resources. Participation in SAIL initiates a series of caring contacts during the first 90 days after an SRB to ensure the Sailor has ongoing resources and support. SAIL is not therapy and does not replace therapy or the care the Sailor may receive from medical and chaplains. It is risk assessment, safety planning and a link to all the additional resources that Fleet and Family Support Center (FFSC) offers to support our Sailors.

The SAIL Program launches into action when a command notifies their SPC when an SRB occurs. The SPC then contacts the Navy Suicide Prevention Program, which forwards the Sailor’s information to Commander, Navy Installations Command (CNIC). CNIC contacts the appropriate FFSC Case Manager, who first reaches out to the command, and then reaches out to the Sailor to offer SAIL. SAIL case managers help Sailors understand, choose and engage with resources they need. Sailors are empowered to strengthen their coping skills throughout the process.

Although risk factors associated with SRBs do not cause or predict suicide, several relate to social connection:

  • Lack of social support and sense of isolation
  • Loss of relationship or significant personal loss
  • Feeling like a burden to others, helplessness

If you hold a leadership position, be sure to actively listen to your Sailors with the intent to understand, not just respond. After someone experiences an SRB, one of the most important things they need is support. Support from leadership is critical at this time. Remaining transparent with others in discussing thoughts of suicide or other forms of self-harm openly promotes help-seeking behavior. Facilitating positive and ongoing dialogue around stress helps empower proactive self-care.

Psychological health is just as critical to readiness as physical health. Feeling connected to others can help reduce the isolation of suicidal thoughts, which often stem from a desire to stop intense pain rather than a desire to die. Leaders at all levels of the Navy contribute to their shipmates’ understanding of resources and command climate. Whether you’re a deckplate leader, front-line supervisor or commander, investing in relationships with your team through mentorship and other forms of social connection helps create an environment where all Sailors feel heard and valued. We all play a part in creating a supportive environment where those who need help have the courage to seek help and feel heard.

To learn more about the SAIL Program and access additional resources for leaders, visit this website.

If you or someone you know is in need of immediate assistance, the Military Crisis Line is available 24/7. Call 1-800-273-8255 (Option 1), text 838255 or visit http://www.militarycrisisline.net for free and confidential support.

15 Simple Ways to Show Someone You Care

Smiling guy receiving support from friend

By establishing and maintaining a thriving support network, you can improve your own well-being. No matter the type of relationship, investing in your connections can strengthen your communication skills and help build personal resilience. Although building trust and rapport with others take time, the healthy relationships you prioritize in your life can help you navigate challenging situations and find new opportunities for growth. Whether it’s a shipmate, a coworker, a friend, a family member or someone else important to you, it is important to show others that you care about them. Cultivating strong social bonds often directly influences our own happiness.

Consider these easy ways to show someone close to you that you care this year:

Ask them how they are doing. This may seem like a no brainer, but some of your fellow Sailors may need a bit of a nudge to share something that’s on their mind. Stay in touch with family, friends and neighbors in person, online or by phone to see how they are doing. Use active listening: focus on what someone else is saying before responding with your insight and perspective.

Write them a handwritten letter. Writing a heartfelt note to a friend can brighten their day and show your appreciation for their presence in your life. Whether it’s for their birthday, or to provide support to them during a difficult time, or to thank a shipmate for going above and beyond, taking the time to put pen to paper highlights your ability to support them. Be authentic, open and emotive in your messages.

Give them a shout out on social media. For a more public way to highlight your camaraderie, give your friend or family member a quick shout out on social media. Post a picture of you with them and express the qualities that make them special to you.

Make them their favorite drink. Surprise a shipmate by giving them a tea, coffee, juice or blended smoothie to help boost their mood. Carving out a mindful moment may be just what someone needs to get through a stressful time.

Create a curated playlist. Show someone you care through creative means by making them a tailored music or podcast playlist. Consider working collaboratively with your shipmates or unit to make a list of songs, artists or podcast episodes to enjoy together.

Lend them your favorite book. If you have a book that’s impacted you positively, consider loaning it out to someone. For an extra dose of thoughtfulness, annotate parts of the book that remind you of the person or your favorite passages for easy skimming.

Send them a motivational quote. Although it may sound cheesy, passing on words of wisdom may help a shipmate have a refreshed perspective on a situation. Everyone interprets information and experiences differently, but encouraging and positive quotes may help establish connectedness.

Initiate plans on a consistent basis. Invite them to join you in a healthy activity – go to the gym with a fellow Sailor, attend a cultural event with your family or bring a friend to a cooking class for a new way to get creative. This will show them that you are committed to investing in your relationship and excited about spending quality time together.

Help free up their schedule. If a shipmate needs help caring for a baby, dog or cat, offer to take a shift so they have time to complete other activities. Even if they have not asked for help, expressing that you are available and willing to provide support will go a long way.

Introduce them to someone new. If you think one person close to you would benefit from getting to know someone else in your support network, make an introduction to bring them together. You may help foster new friendships or mentoring opportunities.

Give them a compliment. Expressing kind words is an instant way to open the door to increased positivity and connection. For ideas on how to give professional compliments to your fellow Sailors, check out this blog post.

Celebrate their successes. When your shipmate or someone else close to you succeeds, take a moment to recognize them – send them flowers, share their good news with others or treat them to something special. They will appreciate your support and feel even more confident about their recent win.

Offer to teach them something. Informally mentoring someone may help them discover new passion or hobby. If you’re an expert at using gym equipment for a full body workout or a photography pro, volunteer to show them the ropes.

Use direct language. Consider opportunities to say things like, “I’m thinking of you” or “This [event, idea, statement] made me think of you.” Showing people that you are actively taking the role they play in your life seriously is an easy way to be considerate.

Respect their need for space. If someone close to you is going through a particularly busy time or another trying life event, maintain healthy boundaries to ensure they can improve their well-being.

For additional holistic health and wellness tips for Sailors and families, visit us on Facebook and Twitter.

Three Easy Tips for Improving Your Heart Health

Healthy lifestyle concept, clean food good health dietary in heart dish with sporty gym aerobic body exercise workout training class equipment, weight scale and sports shoes in fitness center

While Valentine’s Day gets the majority of the heart-related attention in February, there’s another reason to celebrate – February marks American Heart Month, an observance focused on raising awareness about maintaining a healthy heart through proactive prevention. According to the National Heart, Lung, and Blood Institute (NHLBI), cardiovascular disease is the leading cause of death in the U.S. Even if you are young and healthy, it is important to begin tracking and monitoring your heart’s health. Healthy habits formed in early adulthood can have long-lasting positive impacts on your well-being. Although some individuals may face certain risk factors for this disease outside of their control, the Navy and Marine Corps Public Health Center outlines how certain medical conditions associated with heart health are “controllable, and entirely preventable in some cases with lifestyle changes.”

Here are a few ideas for improving your heart health:

Understand your potential risks. Consider making an appointment with your primary care physician at least once a year to exclusively discuss and evaluate your heart health.  Be open about your family history, discuss your current medications and routinely monitor your cholesterol. You can also use self-service blood pressure kiosks located at several pharmacies and drug stores to check-in on your levels. The American Heart Association’s My Life Check® self-assessment tool can provide insight in to your personal risk factors.

Get your heart pumping. While any form of routine exercise is likely to bolster your holistic health, this blog from Johns Hopkins Medicine recommends focusing on three types of exercise for your heart: aerobic, resistance training and flexibility-centric movements. Boosting your endurance and strength doesn’t always have to happen at a gym, and you can always consult your Command Fitness Leader for new ideas on how to stay active. No matter your preferred activity, reducing your stress levels through exercise can also improve your heart health.

Practice healthy eating. Ingredients found in processed food may lead to high cholesterol, high blood pressure and even heart disease. Building balanced meals and incorporating healthy options as much as possible is important to maintaining your health. NHLBI’s comprehensive set of heart healthy eating resources offers recipe ideas and tailored eating plans. From avocado and shrimp spring rolls to banana oat cookies, this list of aggregated recipes by the Centers for Disease Control and Prevention’s Million Hearts® 2022 initiative outlines creative ideas for eating mindfully.

Improving your overall health doesn’t just start and end with making sure your heart is strong. Push forward with your other 2020 resolutions and your heart, as well as the rest of your body and mind, will thank you.

How (and Why) to Develop a Self-Care Plan

Self Care Graphic_Facebook

Sailors know that no military operation is undertaken without significant planning. Personal duties like a permanent change of station or even trips to the store are often accompanied by detailed checklists, too. However, planning to prioritize self-care may be a new idea. We think that self-care will just “happen,” but it’s easy to let your personal needs fall to the bottom of the list. Self-care is an important part of wellness that deserves the same thoughtfulness as any other important event. Building a self-care plan can help make sure we take care of ourselves, so we can take care of the mission and of others.

What Is a Self-Care Plan?

A self-care plan is a customizable tool and preventative measure to help you identify what you value and need as part of your daily life (maintenance self-care) and the strategies you can use if you face increased stress or a crisis (emergency self-care). There is no “one-size-fits-all,” but the plan should represent a commitment to attending to your physical, psychological and emotional health in ways that are meaningful to you. An effective self-care plan helps you take the guesswork out of how to direct your energy in positive ways.

How to Create a Self-Care Plan

When you begin writing your plan, you’ll need to do a little self-reflection. Think about the ways that you currently cope with stress in your life, and whether those ways are positive or negative. A self-care plan can include abstaining from negative behaviors, like overspending or overusing alcohol, as well as developing new and more productive strategies. Think about the things in your life that bring you joy and increase your well-being. Make a list of those positive activities. Come up with a reasonable amount of time per week that you’re able to dedicate to those activities, and then block that time off on your calendar in advance. Some activities may be easy to incorporate into your daily routine, like a walk with your dog. Some activities may fit in better on a weekly or monthly basis, like a manicure or massage. Find what’s right for you, and then make it a priority.

What to Consider

Customize your self-care plan to meet your needs, but also make sure you aren’t neglecting any part of your total wellness. A good self-care plan should include practices or activities related to a variety of health areas.

Physical – These are all the things that involve taking care of your physical health, like nutrition, preventive medical care and good sleep practices. Learn how to get a great workout without equipment in this blog post about minimalist fitness workouts designed for Sailors. Yoga offers a complete mind and body workout, and this article can help you start a yoga practice. If you turn to sugary foods as a coping mechanism, you can learn about the effects of sugar on your body and mind here. For tips on creating a sleep-friendly environment to recharge your resilience, check out this article.

Psychological – There are many ways to nurture your mind and mental health. This article from the Real Warriors Campaign describes stress reduction techniques that can help, especially for people in high-stress occupations. Information on specific breathing, meditation and relaxation tips can also be found here. Achieving work-life balance is an important part of psychological wellness, and this article offers help on finding that balance in the Navy.

Social/Relationships – Time alone is important, but relationships are one of the principles of resilience. Whether it’s relationships with friends, a spouse or other family members, or professional relationships and community ties, connectedness can have significant positive effects on a person’s well-being. Learn techniques on how to strengthen connections, whether in person or at a distance, here.

Self-care can be challenging to adopt or maintain, often due to demands on time, energy or putting the needs of others before your own. As you implement your plan, keep track of how you’re doing. Tracking your progress over time will help you understand and recognize your habits, successes and any difficulties you may not have originally anticipated. Remember, you can revise your plan as needed! Being there for others starts with being there for yourself. 1 Small ACT can make a difference and help you be there for every Sailor, every day.