Tag Archives: Health

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.

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.

Boost your mental performance with better nutrition

Smoothie bowl with fresh blackberries, blueberries, banana, sunflower seeds, pumpkin seeds, chia  seeds and coconut

Editor’s Note: The following is a guest blog provided courtesy of the Human Performance Resource Center. Navy Suicide Prevention Branch is a proud partner of the Human Performance Resource Center. To learn more, visit https://www.hprc-online.org/.

Have you ever felt tired, sluggish, or foggy after eating a big meal? Have you seen how kids (and kids at heart) get hyper or seem like they’re not thinking straight after a candy binge? Then you probably know that what you eat affects how you feel.

In a state of optimal nutritional fitness, what you eat supports healing and your immune system, helps prevent injury, improves energy levels, and allows you to achieve optimal emotional, cognitive, and physical performance. When you eat right, you’re likely to feel more energized, less fatigued, and have better focus, judgment, accuracy, and reaction time. The opposite is true when you fuel your body improperly. Whether you’re at home or deployed, follow these tips to help you to stay alert, focused, and performing at your best.

Mental Performance Nutrition Tips

To achieve nutritional fitness, focus on a balanced diet rich in whole foods, with plenty of fruits, vegetables, whole grains, low-fat dairy, and lean meats. Read more on the recommended diet for Military Service Members.

  • Boost your intake of magnesium. Magnesium is important to regulate muscle and nerve functions, blood sugar levels, and blood pressure. It also helps make protein, bone, and DNA. Nearly half of all Americans over age one are deficient in magnesium, and the deficiency is even greater for some gender and age groups. Foods high in magnesium include legumes, nuts, seeds, whole grains, green leafy vegetables (such as spinach), fortified breakfast cereals, milk, and yogurt.
  • Eat plenty of foods high in B vitamins. These nutrients support metabolism, brain development, blood and nerve cell health, DNA production, and the development of serotonin, which impacts mood, memory, and emotions. Foods high in B6 include poultry, fish, organ meats, potatoes and other starchy vegetables, and noncitrus fruits. Foods high in B12 include beef, liver, clams, fish, poultry, eggs, milk and other dairy, and fortified breakfast cereals. Foods high in folate include asparagus, brussels sprouts, spinach, oranges, nuts, beans, peas, and grains. Food is the best source of most vitamins, but supplements can help if you’re unable to eat some of these foods.

“We don’t eat nutrients, we eat food.”

Paul Jacques and Katherine Tucker,
Tufts Human Performance Research Center on Aging

  • Fuel your body consistently. Eat meals regularly to maintain blood glucose (sugar) and muscle glycogen (stored energy) levels throughout the day. Balance meals and snacks with whole grains, lean protein, fiber, and healthy fats to help keep your blood sugar steady. Avoid skipping meals, too much sugar, and imbalanced meals that are mainly refined flours (carbohydrates). Dips and spikes in your blood sugar can make you feel tired, shaky, or less focused. If you skip meals or don’t eat enough, your blood sugar can drop, resulting in hypoglycemia (low blood sugar) and a decline in performance. Symptoms of low blood sugar include headache, dizziness, blurred vision, weakness, fatigue, sweating, confusion, and fainting. You don’t actually need to have full-blown hypoglycemia to begin feeling these effects.
  • Rethink your meal choices on the night shift. At night, your body’s metabolic processes slow down. Eating at night has been shown to be bad for your health, including an increased incidence of obesity, diabetes, cancer, cardiovascular disease, and infections. But for night-shift workers, it can mean the difference between staying alert—or not—on the job. The right type and amount of foods and beverages can help keep up your blood sugar to stay alert.
  • Get a caffeine boost, but not too much. Caffeine improves alertness, vigilance, attention, and reaction time when taken in small to moderate amounts. Caffeine can also help mental performance in sleep-deprived situations. But dose and timing matter;  refer to Operation Supplement Safety for more information.
  • Drink enough water. Water is the most abundant component of the human body—around 50–70% of your weight—so your body needs fluids regularly to function properly. Performance can start to decline once you’ve lost as little as 2% of your body weight. Even mild to moderate dehydration can reduce alertness and cause fatigue, tension, and difficulty concentrating. Carry a water bottle with you and refill it throughout the day. Aim to drink half your body weight in water each day to stay hydrated (e.g. 100 oz if you weigh 200 lbs). And don’t rely on thirst as a good indicator of your fluid needs. By the time you feel thirsty, you’re already a little dehydrated.

Bottom Line

Mental performance is just as important as physical performance. Fortunately, proper nutrition can help with both.