Tag Archives: Principles of Resilience

5 Small ACTs to Help You Chill Out

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Whether it’s strain and pressure within your unit as you work long hours to prepare for deployment, a disagreement with your spouse over something trivial that boils over, or a seemingly innocent debate with a friend that goes the wrong way, we can all expect to be blindsided by heated moments. Your reactions come quickly and before you know it, your heart is racing, your face is red and you’re saying the first thing that comes to mind (and that thing may not necessarily help the situation).

While disagreement and tension are normal and can even contribute to strengthening relationships, they can surely leave their mark if not carefully addressed. Unchecked anger and unresolved issues can fester, impacting the individuals directly involved, other colleagues or family members, and the mission at-hand. By taking a moment to be proactive, you can help to keep the pot from boiling over by exploring strategies to defuse intense situations.

Just in time for warmer weather and Mental Health Month, here are 5 Small ACTs to help you chill out:

Push Pause. The moment you see potential for a situation or conversation to escalate, call a time out. A lengthy explanation isn’t needed; just step back and offer to address things once all parties involved have had a chance to clear their heads and approach the problem calmly. Even if it’s just five minutes, creating some space between yourself and the issue can help you get a grasp on how you feel, what’s truly important and how you can work with others to move forward.

Breathe. This simple act is often taken for granted, but is an important first step in trying to get your emotional and physiological responses in check when the tension is rising. Taking a deep breath (two to three second inhale and exhale) can help to induce calm in the midst of calamity. If you have a few moments to yourself and can find a quiet space, try this Quick Fix Breathing Exercise or check out the exercises on the National Center for Telehealth and Technology’s Breathe2Relax app.

Laugh. Laughter can help thwart the release of stress hormones, kick-starting the production of hormones that are responsible for positively balancing your mood and promoting relaxation. Look at a funny GIF, head to your favorite blog or talk to someone who knows how to bring a smile to your face. A quick laugh can help you change the channel if you’re focused on a negative situation and enable you to approach a solution with a smile :).

Hit the gym, the track or the trails. You may find that your most productive days in the gym or your best run happen when you need to vent some frustration. Building exercise into your daily routine can help to burn negativity and rewire your brain after tense times. Whether it’s a run with a friend or mentor, weightlifting, interval training or yoga, turn to your favorite fitness regimen to maximize the mood-boost.

Communicate. If your situation involves conflict with another person, addressing it directly can lead to finding some common ground and getting things back on track sooner. Staying silent may only feed your emotions, leading to continued drama. When talking it out, try to use a neutral tone, make eye contact and explain how you perceived the issue or what led to the misunderstanding from your perspective. State that you would like to find a resolution that works for all parties involved (which may include compromising), and then actively listen to the other person or people involved. Instead of listening with the intent to dispute, make a point or interrupt, actually hear and process what the person is saying to you. Then restate it back in your own words to ensure that you have an understanding. Clarify whenever necessary and allow for natural silence, even when it may feel awkward. This will enable you to respond appropriately and meaningfully, minimizing the potential for a heated exchange. Other forms of communication may help you chill out by expressing your feelings, including journaling or speaking with a neutral person, such as a peer support advocate.

Before you land in your next heated moment, take some time to acknowledge what actions, words, topics or gestures are most likely to provoke you. Then note how you may react when these buttons are pushed. Taking this honest look at yourself proactively can help you keep off-the-cuff reactions at bay, enabling you to navigate issues calmly, learn from them and move forward. You may not be able to control others’ behavior or external situations, but with a little prep you can control your responses to them.

BONUS: Anger affecting your daily life? Check out this article from our partners at Real Warriors to help you identify your signs of anger and learn to navigate them in a healthy way. For more information on the Real Warriors campaign, visit www.realwarriors.net.

How Stress Impacts Your Heart Health

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Heart disease refers to numerous problems which are often related to plaque build-up in the heart’s arteries (atherosclerosis)[1]. There are a variety of risk factors for heart disease, some of which may be out of your control, such as genetics and age. Other risk factors – such as lack of exercise, an unhealthy diet or unchecked stress – can be minimized through lifestyle changes. That’s good news considering that heart disease is the leading cause of death for men and women in the United States.

Stress is a natural reaction; it is the body’s way of coping with a perceived threat. As part of the ‘fight or flight’ response, stress signals the body to produce more energy by elevating the heart rate, increasing production of LDL cholesterol and blood glucose. This response should subside when the perceived threat (stressor) is no longer present. However, when we’re unable to unwind or are exposed to stress for a prolonged amount of time, the short and long term effects can be damaging. Stress can lead to poor eating choices, missed workouts and a lack of sleep. Without action, this combination of factors may lead to high blood pressure, high cholesterol or diabetes.

According to the 2013 Fleet and Marine Corps Health Risk Assessment, only 12 percent of active duty Navy respondents and 13 percent of active duty Marine respondents indicated that they experienced work stress. However, those numbers increased as time away from home station increased. To help navigate stress, follow these tips:

Not all risk factors can be avoided, but exercising Controllability when it comes to navigating stress and making lifestyle choices can reduce risk. Small acts can help you do your part to protect your heart, improve your health and enhance your military readiness.

February is Heart Health Month. The Every Sailor, Every Day campaign thanks Navy and Marine Corps Public Health Center for providing the above information, which can be found in their fact sheets “Heart Health: Risk Factors and Lifestyle Choices” and “Help your Heart, Help your Life” located in the February HPW Toolbox.

 

[1] What is Cardiovascular Disease? (2017, January 10). Retrieved from http://www.heart.org/HEARTORG/Caregiver/Resources/WhatisCardiovascularDisease/What-is-Cardiovascular-Disease_UCM_301852_Article.jsp#.WJns3dXR_9c

Finding Comfort and Joy in Family Tradition

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The pressure to do things a certain way—the same way, each and every time—can be one of the most stressful parts of the holiday season, especially since Navy life brings about constant change. Yet family traditions are cherished for the memories they create, the routines that they establish and the customs that are passed on to the next generation—and for good reason. A recent research review published in The Journal of Family Psychology finds that family rituals “are powerful organizers of family life that offer stability during times of stress and transition.”[1] Traditions give us a sense of connectedness and continuity. They’re also associated with relationship satisfaction, stronger family bonds, and better psychological and emotional health. Still, the stress and transition pieces can leave you struggling to keep traditions going while balancing others’ expectations, navigating a deployment, or adapting to new circumstances. Here are some tips to give your traditions a boost this FITmas:

  • Know the difference between ritual and routine. Routines tend to be more systematic when it comes to planning, and, by extension, can be automatic in terms of execution. There may be a lot of work involved but not as much thought, connection or processing that occurs afterward (other than a sigh of relief). Rituals, however, are where the magic happens. Researchers have found that rituals give participants a sense of identity through active participation and emotional connection. What’s the difference? Meaning. One Navy chaplain reflected on the significance behind his family’s holiday tradition in this NavyNavStress post, noting how a humorous family custom they’ve created has brought them a sense of familiarity no matter where they live and an opportunity to create new memories. Take a moment to look at your family’s routines and identify ways that you can add meaning to create sustainable (and portable) rituals. If preparing a particular dish each year has slowly lost its significance, consider letting the younger chefs take on some of the more kid-friendly roles so that they feel a sense of contribution, learn a family recipe and have some fun.
  • Don’t be afraid to switch it up. Just because a tradition has been a part of your family’s holiday season for generations doesn’t mean your family can’t add its own spin to keep it going. If you’re deployed or separated from those who you typically enjoy your traditional holiday meal with, schedule a recipe-share. Send your family your favorite barracks-friendly recipe and pick a night that you can both prepare the dish. Take photos along the way or give them a call to hear about their experience preparing the meal with only the ingredients and tools you outlined for them. The simplicity of the meal is sure to be a conversation starter and the experience of creating something “together” can help everyone feel connected—a key ingredient for traditions new, old, or refreshed.
  • Get creative to keep it going. Elves and other holiday toys that mysteriously appear in unlikely places have become a recent tradition that’s seemingly here to stay. But there’s no need to stress if the whole family isn’t together to go searching for the mischievous holiday guest each morning. If you’re deployed, you can find your own holiday helper (such as a small Navy teddy bear) to photograph in different spaces on your ship. Save each photo and write a little story to describe your helper’s journey that day, tying in fun facts that relate to what you’re doing, your recent or upcoming port of call, etc. If you have access to email or social media, send each photo and storyline to your family. If connectivity is an issue, present the compiled photo-story to your family when you return from deployment.

Deployments and changing demands around the holidays aren’t the only things that may hamper tradition. Changes to family structure like divorce or loss of a loved one may impact them as well. Doing what you can to adapt traditions in an effort to keep them going can harness the power of healing for both children and adults alike. No matter what challenges your family may face—and no matter the size, age or geographic location(s) of your family—traditions are most impactful when everyone feels committed, is able to contribute and is actively communicating. Taking the time to sit down as a family to discuss changes, emotions and expectations can build Trust, emphasize Meaning, strengthen Relationships, promote Predictability and Controllability; each helping to build resilience this season and for holidays to come.

[1]  “A Review of 50 Years of Research on Naturally Occurring Family Routines and Rituals: Cause for Celebration?,” Barbara H. Fiese, Thomas J. Tomcho, Michael Douglas, Kimberly Josephs, Scott Poltrock, and Tim Baker; Syracuse University; Journal of Family Psychology, Vol. 16, No. 4.

Staying Connected While Apart: A Spotlight

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Staying connected to your family during deployment in the Navy can be highly challenging, emotionally draining, and stressful. This is something that Chief Petty Officer Shanna Todd came to understand very quickly.

“As great as deployments can be, it is time lost from your family,” Todd said in a related Navy.mil story.” As a father or mother, it’s extremely hard especially to see the effect that it has on the children.” However, during her 11 years in the Navy and numerous deployments, Todd has created small yet meaningful ways to stay connected to her husband, daughter Marissa (age 9) and son Sylar (age 2). Todd has learned how to make deployments successful for both herself and her family. So much so that she is even the pre-deployment coordinator aboard assault ship USS Makin Island.

Chief Todd’s perseverance allowed her to not only give 100% of her focus to a job that she loves in service to a country she loves, but lets her also stay involved in her family’s day-to-day lives while overseas so that “they know she is always thinking of them.”

While it is hard to be separated from your children, Todd knows that they are proud of her. She exercises elements of the Principles of Resilience (Predictability, Controllability, Relationships, Trust and Meaning) by reminding herself of her purpose and Meaning as both a mom and a Sailor which helps her be stronger in both roles.

She fostered Relationships she has with her family while overseas by leaving her daughter “little notes that she finds in her lunch box at school. They’re just little encouraging notes that she can read throughout the day and know [her mom is] thinking about her.” And even though upon returning home to her infant son, Todd felt like stranger to him, she overcame this distressing obstacle by placing Trust in the relationship that her maternal bond would persevere, and sure enough her and her son were inseparable within just a few days.

Upon deploying this past September for the entirety of the holiday season, Todd alleviated potential future stress by applying Predictability and buying her children presents months in advance of Christmas that she could feel good about picking out and wrapping herself. She also utilized Controllability by leaving a checklist for her husband, Mark, and mother-in-law, Margie with details of “all the children’s events, important dates and times, and of course a comprehensive list of items which need to be purchased.” Todd could both help support Mark and Margie in parenting her children while deployed and also feel connected to her kid’s daily activities.

Small yet meaningful acts like these “bridge the gap between you and your family back home” Todd explained to first time deploying Sailors, “[your family’s] know that [you’re] going away to go help people who need it, and they know that [you’re] still with them in some sense” too.

Celebrate Friendsgiving

Marines, Sailors gather for Thanksgiving feast

Traveling to relatives’ houses and gathering around the dinner table to give thanks and celebrate what we’re grateful for is an iconic American tradition. However, while congregating with family to watch the parade, cheer on a football team or cook the turkey can be fun and rewarding, celebrating Thanksgiving can also bring about an increased level of stress and anxiety. Travel costs, such as airfare, gas and possible hotel stays, can be expensive and pile up quickly. Traffic snarls can be stressful and plentiful. Work and leave schedules can be hectic and inflexible. This year, AAA has predicted the most Thanksgiving travel since 2007 with almost 49 million Americans expected to travel between November 23rd and November 27th – of which 43.5 million Americans are expected to travel at least 50 miles.

If you are celebrating Thanksgiving apart from loved ones this year – whether due to deployment, temporary duty status, relocation, travel costs, work schedules or other circumstances – you can still enjoy the spirit of Thanksgiving by celebrating “Friendsgiving.” Friendsgiving is a celebration of the Thanksgiving holiday among friends, and can fill a void for those unable to spend the holiday with family. Celebrating Friendsgiving can also help de-stress the Thanksgiving holiday and promote relaxation while still reaping the benefits of shared mealtimes. Gathering around the table to enjoy meals with shipmates, friends and/or family helps to foster community and promote connectedness and belongingness—protective factors against suicide and the negative effects of stress.

Whether it’s your first or fifteenth year spending the holiday with friends instead of family, here are a few tips to get you started hosting a great Friendsgiving:

  • Plan Ahead. The most celebrated meal of the year shouldn’t also be the most stressful and nerve-racking. Exercise Predictability, one of the Principles of Resilience, by making a plan, and use Controllability to determine what’s most important so that you’re not adding too much to your proverbial plate. Decide what you will provide for the meal and ask shipmates or friends to bring a dish so that you’re each contributing to the meal’s success. Challenge each other to try a new recipe or offer alternatives for those who may not be able to contribute a dish (paper goods, setup and clean-up duty, etc.). Check out some of Guard Your Health’s Class I Recipes for inspiration.
  • Break Tradition to Make Tradition. Let Friendsgiving be the start of a new tradition for you and your shipmates, during the holidays and throughout the year. It’s not just about a meal—you can go around the table and each share something that you’re grateful for, reflect on a positive experience or offer some encouragement for the days ahead. This not only helps to connect with Meaning, but it also helps to reduce stress, anxiety and stay focused on the positive.
  • Play a game. Bring a board game, break out a deck of cards, look up a group game app or play a quick game of football. Play is an important, and sometimes overlooked, aspect of adult life. Engaging in play improves relationships, fosters connections with others and fuels emotional well-being.

Know that you are not alone. A national survey found that 42% of 25-34 year olds and 37% of 18 to 24 year olds planned to spend the holiday with friends last year in 2015 and that number is expected to increase. Last year, more than 75,000 Friendsgiving Facebook events  were created in November and mentions of “Friendsgiving” on the money transfer app Venmo doubled. More and more people are holding an annual Friendsgiving for the same reasons many families do Thanksgiving: to maintain relationship bonds amid the hectic pace of the year. It’s about being there for Every Sailor, Every Day.