Category Archives: Stress

Tips for Staying Positive during Uncertain Times

Relaxed adult man breathing fresh air in a forestCurrent conversations about COVID-19 are pervasive. Whether you’re talking to your fellow Sailors in-person about the latest updates or connecting with friends and family digitally, concern about the impact of COVID-19 remains widespread across the globe. Uncertainty and ambiguous situations can often produce negative emotions, but there are many healthy ways to cope.

If you are finding yourself with limited mobility or feeling a heightened sense of stress, you are not alone. Consider these activities and related NavyNavStress blog posts for improving your health and well-being:

Reach out to your support network. Since social distancing continues to be recommended by federal public health professionals, it is important to determine new and creative ways to connect with your loved ones. Consider setting up regular times to video chat with your friends, plan virtual dinner dates with your long-distance partner or organize a digital happy hour with your friends or colleagues. You can also do a workout routine with a shipmate over a video chat and send funny photos or memes to your friends to let them know you care. For more:

Maintain your healthy habits. If your typical work and family routine feels disrupted, remain flexible in upholding your established activities. Go on walks for fresh air and cook meals with your family. Reframe this uncertain time as an opportunity to even develop new practices to improve your well-being. Be kind to yourself and others when adjusting to new schedules. For more:

Practice mindfulness. With the news changing every day, it may feel like you’ve lost a sense of control over your psychological and emotional wellness. Take time to push pause and cultivate gratitude for the little joys in life. Relish in small, positive tasks like reading a book or writing a letter to a loved one. You may have more time to dedicate to activities that fall by the wayside during your normal daily responsibilities. For more:

To learn more about mental health in the time of COVID-19, check out the following posts:

For the latest military-centric updates on COVID-19, visit the following resource hubs:

For additional holistic health and wellness tips, follow us on Facebook and Twitter.

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.

The Gratitude Board: 1 Small ACT for Cultivating Active Gratitude

Small ACT Selfie_Gratitude

It can be easy to get caught up in the day-to-day to-do lists, calendars and routines, or to be lasered in on achieving goals, setting new ones and looking forward to the future. While these are all important aspects of maintaining psychological health, it’s also beneficial to push pause and be present in the moment. Taking time to appreciate the people in your life, the things you have and what you have accomplished – practicing gratitude – is an important step in maintaining psychological, emotional and physical wellbeing.

What Is Gratitude and Why Is It Important?

According to Harvard Health, gratitude is “a thankful appreciation for what an individual receives, whether tangible or intangible.” When people actively practice gratitude, they are deliberately and consciously acknowledging the goodness in their lives, recognizing the source of that goodness and connecting positively to something outside themselves as individuals. Gratitude has a wide array of benefits, including greater optimism and happiness, increased positive emotions and alertness, improved physical and behavioral health, increased resilience and healthier relationships. Gratitude also serves as a protective factor against toxic, negative emotions such as envy, resentment and regret. It’s important to note that practicing gratitude does not mean that our lives are perfect or that we don’t face challenges, adversity and barriers.  Rather, it means that when people take stock and assess their lives holistically, they can embrace goodness more intentionally and enjoy the far-reaching impacts of an optimistic outlook.

So how can we cultivate more gratitude? One simple way is to create a gratitude board.

Make Your Own Appreciation Station

A gratitude board is a great way to reinforce positive emotions because it is a visible, physical reminder that can be seen whenever you come and go from your spaces. To get started, grab some kind of board – like a marker, cork or chalk board – sticky notes, scrap paper or notecards; some writing instruments; and something to hold your items to the board. Take some time to reflect on the things, people, experiences and/or events you are grateful for, and write them down. Be as creative as you want, and feel free to invite friends, family members, shipmates or anyone you share common space with to join in. If it’s a group board, see what others are grateful for; their posts might spark more ideas about gratitude and serve as personal inspiration.

One Week Check-In

After a week of constructing your gratitude board, check in to see how you (and your group if you are using that approach) have accumulated positive reflections, ideas, relationships, accomplishments and generosity. Use your one-week inputs as inspiration for maintaining and operating your board throughout the coming months and year.

Gratitude as Self-Care

Investing in our psychological, emotional and physical wellbeing doesn’t have to be time-consuming or costly, and we don’t have to wait until Thanksgiving or the holidays to express what we’re thankful for. Devoting a moment each day to reflect on what we’re grateful for is 1 Small ACT of self-care we can do to take care of our body and mind so that we can be there for others and make positive contributions to our personal and professional relationships. Remember, Every Sailor, Every Day starts with you.

For additional self-care tips for Sailors and families, like us on Facebook and follow us on Twitter.