Tag Archives: Every Sailor, Every Day

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.

Taking Care of Yourself During PCS Season

PCS blog Image - April 2019

The summer moving season means many different stresses on military members and their families. Accessing or continuing to receive mental health services during the change of station shouldn’t be one of them. As we enter PCS season, consider these tips to help minimize stress when navigating your next move while maintaining your mental health care.

Family Members

There are many free mental health resources available to help family members. Your Primary Care Manager (PCM) is always a good place to start. If you’re not sure who your PCM is, or if you’re between PCMs due to a move, you can use the Tricare tool to find a Military Treatment Facility (MTF) near you.

For remote help, Military OneSource offers military members and their spouses up to 12 free sessions of non-medical mental health assistance through telephone, online or face-to-face counseling. You can also live chat with Military OneSource 24 hours a day.

Immediate help is also available through a variety of avenues including the National Suicide Prevention Lifeline, Give an Hour and the Real Warriors Live Chat feature. The National Suicide Prevention Lifeline is a confidential service from the National Institute of Mental Health (NIMH) provides trained crisis workers who can connect you with crisis counseling and mental health referrals. Give an Hour provides free mental health care to active duty, National Guard and Reserve service members, veterans and their families. They Real Warriors Campaign Live Chat offers service members, veterans and their families guidance and resources through trained health resource consultants who are ready to talk, listen and provide support.

Service Members

In addition to the resources listed above, service members can also access a wide variety of mental health services throughout the Permanent Change of Station (PCS) process.

If you’re already receiving mental health care through an MTF, ask your provider or clinic manager to connect you with the clinic at your new duty station.  Your current provider can offer a warm handoff to your new provider, which will smooth the transition from one provider to another. 

InTransition is a free and confidential coaching program provided through the Department of Defense Psychological Health Center of Excellence. InTransition offers specialized coaching and assistance to servicemembers and veterans who need care when relocating, returning from deployment or transitioning off our active duty.

The Moving Forward online course and mobile app from the Department of Veterans Affairs teaches skills to help servicemembers and veterans overcome stressful problems. The course is free and requires no registration information.

Finally, help is always available through the Military Crisis Line. The Military Crisis Line, text-messaging service, and online chat provide free support for all Service members, including members of the National Guard and Reserve, and all Veterans, even if they are not registered with VA or enrolled in VA health care. If you or someone you know is in crisis, call 1-800-273-8255, then press 1, or access online chat by texting to 838255.

More resources can be found on the Navy Suicide Prevention Branch website, including information on the “Every Sailor, Every Day” campaign.

Suicide Prevention and Supervisors: The Front Line When Things Get Tough

IWTC Virginia Beach Hosts Inaugural Hampton Roads Area Intelligence Symposium

Navy leaders have great influence and impact on their shipmates’ sense of connectedness. Front-line supervisors in particular can make a difference because of their unique position—the close quarters and long hours that characterize much of Navy life mean lots of day-to-day contact and many opportunities to really get to know your teammates. Supervisors are also knowledgeable about significant events Sailors are experiencing, such as promotion, deployment or family status.

Most Sailors who die by suicide were experiencing multiple stressors before their deaths, including relationship issues, transitions, and career or personal setbacks. Annual case reviews consistently reveal missed opportunities to “connect the dots” when a Sailor is experiencing negative effects of stress. Active communication is important, especially if a Sailor is alone and away from his or her support networks. Supervisors are key to this effort.

The Supervisor’s Role in Suicide Prevention

Though Sailors may compartmentalize their personal stressors to stay focused on the mission, if those stressors aren’t being adequately addressed or continue to pile up, they’re likely to spill over into their work performance. Taking the time to get to know your people can better enable you to notice when something seems off.  For example, a Sailor who used to be engaged and happy at work is becoming more withdrawn, is unable to focus or is easily agitated. These can be signals that a Sailor is in crisis and are opportunities for supportive conversation and ACTion. Consider reaching out to one of their peers who knows them well, as well as their family members who are more likely to have a more complete picture of what may be troubling the Sailor so that you can connect the dots and offer appropriate support.

It’s also imperative to reach out to the Sailor one-on-one and mention that you’ve noticed that they haven’t seemed like themselves lately. Ask directly “are you thinking about killing yourself?” You can follow up with questions like “do you have a plan to kill yourself?” Show them that you Care by listening without judgement and paying close attention to any additional warning signs, like statements about not wanting to live, feeling like a burden, feeling hopeless or discussion of lethal means. Help them get to Treatment immediately and escort them to a medical professional or Navy chaplain for safety. You can also call the Military Crisis Line with them.

Be there throughout the process, follow up and offer continued support, regardless of the level of care needed to help the Sailor bounce back. Ensure that they have ample time to attend appointments for any services they may need and help them overcome logistical barriers. For Sailors who have experienced a suicide-related behavior (SRB), remember that your suicide prevention coordinator (SPC) will need to initiate a referral to the Sailor Assistance and Intercept for Life (SAIL) program. SAIL provides caring contacts to Sailors in the 90 days after an SRB and keeps them connected to resources. Let the Sailor know that they’ll receive a call from a Fleet and Family Support Center (FFSC) SAIL Case Manager inviting them to receive these services to support their recovery. For more information on SAIL and key messages for leaders, visit https://go.usa.gov/xEE69.

Command Directed Mental Health Evaluations and Voluntary Storage of Firearms

Sometimes Sailors may be hesitant to seek treatment, even when it could be life-saving. A commander or supervisor may direct Sailors to undergo a mental health evaluation if they reasonably believe that a Sailor’s current mental health state places them at risk of hurting themselves or others. Command directed mental health evaluations are also appropriate when a Sailor has displayed marked changes in behavior or when the leader is concerned about a Sailor’s fitness for duty. Commanding Officers may consult with the nearest available mental health provider for guidance on the referral as well as necessary precautions such as escorts and removing access to lethal means.

As an added safety precaution during times of increased stress, Commanders must ask Sailors believed to be at-risk for suicide to voluntarily allow their privately-owned firearms to be stored for temporary safekeeping by the command per NAVADMIN 263/14. Leaders must work with base security and/or other local resources to proactively determine storage and safety protocol for local implementation of this DoD-wide policy. For more information, refer to DoD Instruction 6490.04.

Be There for Every Sailor, Every Day

Fostering communication and encouraging connectedness among team members are two strategies to increase protective factors against suicide that are recommended by the International Association for Suicide Prevention. Negative attitudes about mental illness can keep people from sharing their situation and reaching out for help. Lead by example and reassure your Sailors that mental health problems can happen to anyone and are treatable. Talk about mental health openly, honestly and supportively, just as you would about physical health. Encourage use of professional resources like medical providers and Navy’s Counseling Advocacy Program, as well as confidential support from a Navy chaplain or the Military Crisis Line.

Leaders should also share resources, contact information and educational materials regularly to foster a supportive command climate. Lifelink Newsletter includes articles that can be reproduced for your command’s blog or local publication, plan of the week notes and more. There are posters and other print resources available for download as well on the Every Sailor, Every Day campaign’s “Get Involved” webpage on http://www.suicide.navy.mil. Your support helps to reshape the negative perceptions about the impacts of seeking help on one’s career, especially when it comes to treatment from leaders and peers.

An All-Hands Responsibility

All Sailors, regardless of supervisory status, have specific responsibilities for suicide prevention which are outlined in the Navy’s latest Suicide Prevention Program Instruction, OPNAVINST 1720.4B​. In addition to the mandatory general military training (GMT) required for all Navy personnel and the specialized training for SPCs and Suicide Prevention Program Managers (SPPMs), Navy Suicide Prevention Brach also provides training resources for communities who have frequent contact with at-risk Sailors. Gatekeeper Training is available for legal defense personnel, transient personnel unit (TPU) staff, ombudsmen and medical staff. This training includes a facilitator guide, can be downloaded from www.suicide.navy.mil, and meets the Suicide Prevention GMT requirements. Additionally, the new Navigating Stress for Navy Families course provides practical tools and effective techniques to help spouses and families build resilience and navigate stress.

Resources to support locally-developed training can be found on the Navy Suicide Prevention Branch website, including facts and warning signs, informational materials, videos and statistics.

“I have a clearance…and I stepped up and said ‘hey, I need some help’”

I have a clearance and I got help blog image

Submitted by Navy Alcohol Abuse Prevention’s Keep What You’ve Earned Campaign and Navy Suicide Prevention Branch’s Every Sailor, Every Day Campaign.

Throughout her 15-year career in the Navy, Intelligence Specialist Chief Amber Nuanez has been a constant source of support and mentorship to her Sailors. Above all of her personal accomplishments, she’s most proud to have contributed to others’ growth and development. Of course, her passion and dedication to her career has not come without sacrifice; particularly when it comes to being able to spend time with her young children despite long hours and deployments.  In the Keep What You’ve Earned (KWYE) campaign’s newest testimonial public service announcement (PSA), Nuanez admits feeling like she’s struggled with work and family life balance. But it’s her commitment to her children and her Sailors that led her to find the courage to seek help when she realized she was struggling with her mental and behavioral health.

Seeking Help vs. Career Concerns

Nuanez was concerned about how reaching out for help could affect her security clearance and ability to maintain her career in the intelligence community. Yet, she pressed forward recognizing that she was the one that now needed support and that help was always available. Nuanez not only sought help for mental health concerns, but a few months later self-referred for alcohol misuse treatment. She got the support she needed, enabling her to be an even stronger source of inspiration for her kids and Sailors. She now serves as both a Drug and Alcohol Program Advisor (DAPA) and Suicide Prevention Coordinator (SPC) for her current command.

Addressing mental and behavioral health needs is essential to maintaining personal and mission readiness, and your ability to be there for others. However, concerns about career implications may lead to apprehension about seeking help. You may wonder “How will leadership view me afterwards? What about my job or security clearance?” The truth is that there are DoD-level policy protections in place to help prevent negative career impacts for those who seek proactive help. In fact, less than one percent of security clearance denials or revocations involve mental health concerns or behavioral health support. Whether through your local Fleet & Family Support Center, Navy chaplain or medical provider, Military OneSource non-medical counseling or the many other resources available to Sailors and families, seeking help is a sign of strength. Further, it’s an indicator of the good judgment and reliability needed to maintain a security clearance.

Self-Referring for Alcohol Use

The process of proactively seeking help for alcohol use issues in the Navy is called self-referral. If done before an alcohol incident (AI) has occurred, self-referring for alcohol use treatment through your command does not result in disciplinary action. Initiating a self-referral means that a Sailor wants to receive counseling or treatment for alcohol abuse. “That treatment was really awesome because they focus on the ‘why’ of your drinking habits,” Nuanez shared. “If I hadn’t have had the [self-referral] program and SARP [Substance Abuse Rehabilitation Program], I don’t know where I’d be.”

To initiate a self-referral and begin your journey to recovery, speak with a qualified agent, such as:

  • Command DAPA
  • Commanding officer, executive officer, officer in charge, command master chief or chief of the boat
  • Navy drug and alcohol counselor or intern
  • DOD medical provider (including a Licensed Independent Provider)
  • Chaplain
  • Fleet and Family Support Center (FFSC) counselor

1 Small ACT Can Make a Difference

While fear of reaching out can be overwhelming, 1 Small ACT can make a career or life-saving difference. Seeking help is the best thing you can do for yourself, your family and your Navy career if navigating mental or behavioral health concerns. In addition to the support resources mentioned above, if you or someone you know is in immediate crisis you can reach out to the Military Crisis Line online, by phone at 1-800-273-8255 or by text at 838255.

Help encourage others to reach out for support by sharing this blog post and ISC Nuanez’s Keep What You’ve Earned campaign testimonial video, which will be available on Navy Alcohol Abuse Prevention’s YouTube channel this month. For more resources to help you keep what you’ve earned, visit https://go.usa.gov/xPKzq or download the Pier Pressure mobile application from the App Store or Google Play for access to responsible drinking tools and information on Navy’s self-referral process.

Additionally, you can share the Every Sailor, Every Day campaign’s latest graphics and posters on seeking help and security clearances, available at https://go.usa.gov/xPKzT.