Tag Archives: Every Sailor, Every Day

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.

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.