“Sweater weather” is here, but there’s more to the fall season than overhauling your family’s wardrobe by swapping bathing suits and sandals for warm jackets and boots. Though cleaning is typically associated with the spring, the fall season is synonymous with change and is an opportunity to clear out the excess and the negative from our lives, tune-up our engines and start fresh. As you notice the leaves starting to change color, the sun setting earlier and the days getting cooler, take a look at how your family’s schedules and routines may have transformed since the summer months as well. The fall season is a good time to evaluate, adjust or establish self-care strategies for yourself and your family to help everyone keep an even keel leading into the holiday season.
In the post Being There for Others Starts with Being There for Yourself, self-care is described as “your oxygen mask for everyday life and unpredictable moments alike.” It includes tending to basic needs that may sometimes fall by the wayside during busy times, such as eating a balanced diet, getting enough sleep and exercising regularly. Self-care also includes coping skills and strategies to help you regroup and decompress. Good self-care can be challenge for many and is unique for everyone. Check out these ideas to get your entire family on a path to restoring, revitalizing and recharging your self-care routines this fall:
- Give Your Fitness Routine a Facelift. Exercise is an overlooked but important type of self-care. Our daily lives are often dictated by schedules and sometimes run on auto-pilot. When things pop up and throw us off course, workout time may be the first thing to go. But exercising isn’t merely a tool to promote physical health or just another item on the to-do list. Your workout can also serve as a daily escape from routine and challenges. If you can’t make it to the gym to take your usual run on the treadmill, move your run outdoors to enjoy the fall foliage, cooler temperatures and convenience that nature has to offer. While building your workout into your regular routine is ideal, switching it up will help you meet your goals without causing your fitness gains to plateau or your schedule to spin out of control. Whether you get in 30 minutes of cardio at the gym or on the trail, you’re still caring for your mental and physical strength. Check out other workouts you can try here.
- Make Good Zzz’s a Priority. As we adjust to winding the clocks back an hour, make an effort to help your family build better sleep habits. Creating a sleep-ready environment, following a consistent and relaxing sleep ritual, and avoiding stimulants before bedtime (such as sugar, alcohol, caffeine and nicotine) are all examples of healthy sleep habits that you and your family can incorporate into your self-care practices. A good night’s sleep is so vital, that even slight deprivation beyond the recommended seven to nine hours can negatively affect performance, memory, mood, judgment and healthy stress navigation. In fact, research demonstrates that after only one day without sleep, even young, healthy service members lose 25 percent of their ability to think clearly . For more sleep tips, check out Human Performance Resource Center’s Sleep Optimization section for strategies, apps, assessments and tools.
- Make Time for Play Time. Even though it is sometimes dismissed as unproductive, “recess” is just as essential for adults as it is for kids. Play is important for many aspects of our lives, boosting creativity, improving relationships and connection with others, fostering problem-solving skills, improving brain function and fueling emotional well-being. Rather than adding to your sensory overload from electronic gadgets, find unstructured activities that allow you to unplug while having fun and enjoying yourself. Fall provides the perfect backdrop for investing in some play time. Carve or paint a pumpkin with friends or family, jump in a pile of leaves, go apple-picking, attend a local fall festival, or go hiking.
- Practice Gratitude. Don’t wait until Thanksgiving to share what you’re thankful for; start now to cultivate an attitude of gratitude throughout the year. New Small ACT Selfie signs with a seasonal twist are now available, providing you and your family with the opportunity to jot down what you’re grateful for, take a photo with the sign, and submit to firstname.lastname@example.org for publishing in the 1 Small ACT Photo Gallery on Flickr and Facebook. To keep the practice going, create a gratitude jar and place it in a high-traffic area in your home with small strips of paper and a pen or pencil nearby. Encourage everyone to write down one or two things for which they’re grateful and take a moment to reflect on what life would look like without those things. Whenever challenges arise or anyone needs a motivational boost, pull a strip from the jar.
The onset of the holiday season often sneaks up on us, placing increased demands on our time, wallets and relationships, as well as our physical and emotional health. This year, don’t let taking care of yourself fall by the wayside; make it a priority for your entire family so that you can each find simple and healthy ways to navigate stress, restore a sense of Controllability and enjoy all that the season has to offer. Practicing healthy self-care habits is one way to be there for yourself, your family and Every Sailor, Every Day.
Posted in Families, Holidays, Physical Fitness, self-care, Sleep
Tagged Controllability, exercise, family, fitness, gratitude, holidays, military families, military family appreciation month, Nutrition, physical fitness, play time, Principles of Resilience, resilience, self-care, sleep, Thanksgiving
The dinner table has long been a cherished icon of American culture, signifying connection, communication and shared experience. While mealtime with loved ones and friends may be a staple of the holiday season, the frequency often decreases dramatically during the rest of the year. Work schedules, family commitments and the daily churn may make regular “sit-down-dinners” seem nearly impossible. However, the advantages of enjoying a meal with others far outweigh the excuses. As you gear up for a healthier year, take a look at a few ways that sharing meals can benefit your physical and psychological health.
You’re likely to eat smarter. According to Stanford University, Americans consume one out of every five meals in the car . It’s no secret that when eating alone on the go, you’re likely to make less nutritious choices and eat hurriedly without stopping to consider whether you’re still hungry. Sitting down to share a meal with others is an opportunity to slow down the pace, as you’re likely to pause between bites to engage in conversation. These pauses are chances to listen to your body and be mindful of signals that you may not have room for more. As an added bonus, frequency of shared meals is associated with higher intake of fruits and vegetables . Try practicing mindful eating to reap the full benefits of engaging with others while focusing on your meal.
Mealtime can foster community. Gathering around the table to enjoy meals with shipmates or family helps to promote connectedness and belongingness, protective factors against suicide and the negative effects of stress. Mealtime is an opportunity to bond and engage with others by sharing experiences, offering support and improving communication. To encourage interaction, optimize your mealtime environment by turning off the television and ensuring that mobile devices are out of sight.
Likelihood of risk-taking behavior may decrease. Sharing meals together, especially as a family, has been linked with decreased risk-taking and destructive behaviors. This includes lower likelihood for alcohol misuse, illegal drug use, as well as suicide related behavior . One study indicates that youth who ate a meal with their family five or more days a week were half as likely to consider suicide. Additionally, those who experienced depressive symptoms within the previous year who regularly shared meals with others were also less likely to consider suicide during that timeframe . Actively engaging with others during mealtime can enable early recognition of distress, providing the opportunity for proactive support and care.
Don’t think you have enough time to sit down and eat with your shipmates and loved ones? Start by committing to achievable goals, like setting aside thirty minutes one day per week to build a routine. Get everyone involved in the decision-making process, and remember, any meal can be a shared meal (not just dinner on a weeknight!). Plan your meals in advance to minimize stress and spending while maximizing nutrition. To promote connection among shipmates, organize a regularly occurring potluck within your unit or association.
Make your mealtime an opportunity to step away from your hectic day and connect with others on a personal level. Fostering engagement is 1 Small ACT that can help you be there for Every Sailor, Every Day.
- What’s for Dinner? (n.d.). Retrieved December 18, 2015, from http://news.stanford.edu/news/multi/features/food/eating.html
- Oregon Shared Meals Initiative. (n.d.). Retrieved December 18, 2015, from https://public.health.oregon.gov/PreventionWellness/Nutrition/SharedMeals/Pages/index.aspx
- Utah Health Status Update: Risk and Protective Factors to Youth Suicide. (2015, February 1). Retrieved December 23, 2015, from http://health.utah.gov/opha/publications/hsu/1502_Suicide.pdf
Posted in Families, Nutrition, Physical Fitness
Tagged balanced eating, Community, eating habits, family, food choices, mindful eating, Navy families, Nutrition, physical fitness, psycological health, stress
Now that the gifts have been opened, loved ones have left, holiday leave is ending and leftovers are gone, you may find that the happy is starting to fade with the imminent passing of the holidays. While you might be looking forward to returning to routine, the “come-down” from the fast pace and merriment of the season may leave you feeling a little blue. Here are a few strategies to help you start off the New Year with a positive outlook and shake off the humbugs for good.
Take a Moment to Unplug and Recharge. Though we think of the holidays as a break from work, that’s not always the case. Whether you were forward-deployed, working your usual hours or were hurriedly preparing for family gatherings and last minute shopping, you may have found yourself short on rest. As the New Year begins, make a commitment to incorporate more downtime into your routine and make sleep a priority, aiming for at least seven hours per day. To help you reach this goal, take advantage of any opportunity for brief naps during the day. And, while staying connected with loved ones is important, consider “unplugging” 15-30 minutes before bedtime to create an optimal sleep environment. Check out this post for more tips to help recharge your resilience with a good night’s sleep.
Get Moving! Physical activity helps increase the production of endorphins (our brain’s feel-good neuro-transmitters) helping to counter effects of stress while keeping you physically and emotionally fit. According to the Navy Physical Readiness Program, Sailors should participate in moderate physical activity for at least two hours and 30 minutes per week, and should strength train all major muscle groups at least twice per week. If you’re short on time or motivation, get going with this do-anywhere-workout to help you re-establish your exercise regimen. Short on space? There’s a workout for that, too!
Regain a Sense of Control. Does a lack of green in the bank have you a little blue? Though you may have given it your strongest effort this season, realities of overspending can take anyone by surprise when the bills start to roll in. Knowing where you stand can help you regain a sense of Controllability and peace of mind. Start by collecting your receipts and matching them against expenses to separate holiday transactions from regular household expenses. This will also help to ensure that each expense on your credit card statement is valid (for identity theft information, click here). Now that you have a better idea of what you may owe beyond what you originally budgeted for, you can create a feasible plan to eliminate holiday debt or reduce spending to increase cash on hand. In addition to seeking advice at your local Fleet and Family Support Center, check out www.militarysaves.org, and www.powerpay.org to help you determine the best way ahead.
Connect with Gratitude to Combat Loneliness. Though there are holidays that are oriented toward conveying gratitude and love, you can connect with these feelings at any time of year to reap their benefits. If you find yourself feeling lonely, write a note to a loved one, shipmate or friend describing how he or she makes a difference in your life. Expressing thanks can strengthen connections with others and benefit both parties. Volunteering for a cause that holds personal Meaning is another way to find satisfaction, connection and a sense of purpose.
Try incorporating these small acts into your daily life to help you perk up post-holidays, or choose one to practice throughout the New Year. For more strategies to help you keep an even keel, check out Navy and Marine Corps Public Health Center’s updated Relax Relax Toolkit.
Posted in 1 Small ACT, Families, Financial Fitness, Holidays, Physical Fitness, Resilience, Sleep
Tagged 1 Small ACT, Controllability, family, Finances, financial fitness, financial planning, FITmasTime, holiday blues, holiday spending, holiday tips, holidays, Meaning, Navy and Marine Corps Public Health Center, Navy Physical Readiness, New Years, physical fitness, resilience, sleep