Tag Archives: 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.

5 Benefits of Working Out with a Buddy

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Editor’s Note: The following is a guest blog post provided courtesy of Guard Your Health. More information and tools are available at www.guardyourhealth.com.

We all know that staying fit and exercising is important. We also know that staying motivated to work out on a regular basis can be hard.

That’s why finding a good workout buddy is one of the smartest fitness moves you can make. Working out with a buddy can give you:

1. MOTIVATION

When you work out by yourself, it’s easy to lose motivation. A buddy will support you and cheer you on to help you reach your fitness goals.

2. ACCOUNTABILITY

It’s easy to bail on your own workout. But it’s much harder to ditch a workout when you know you’re going to be letting someone else down. Having a reliable workout buddy will help you stick to your goals.

3. FRIENDLY COMPETITION

As humans, we like to be competitive—even if it’s just good, friendly competition among friends. A buddy will challenge and push you to do more than you might do alone.

4. COMPANIONSHIP

Working out can be boring, especially during long cardio sessions. Having a buddy to talk with while working out will make the time go by faster.

5. WORKOUT VARIETY

A buddy can share new exercises or workouts so that you can switch up your routine. This will keep your workouts fresh, as well as keep you motivated to try new moves.

So who qualifies as a good workout buddy? Here are some tips of what to look for when choosing one:

  • A good attitude. You want someone who is encouraging and positive.
  • A compatible style of motivation. You may need a drill sergeant to get motivated, or maybe a cheerleader.
  • Similar schedules. You want someone who is dependable, as well as available to consistently work out with you at the same times.
  • Similar fitness goals. You need to share similar fitness goals to be effective workout partners.
  • You want someone who makes working out enjoyable and even fun.

Finding a workout buddy can be as easy as looking around the gym during your workout, or calling a fitness-minded friend.

WANT MORE?

 

Navy Suicide Prevention Branch is a proud partner of Guard Your Health (www.guardyourhealth.com), a health and medical readiness campaign for Army National Guard Soldiers and their families sponsored by the Army National Guard Chief Surgeon’s Office. Guard Your Health provides Army National Guard Soldiers with the information, motivation, and support to overcome challenges and make healthy decisions for themselves, their families, and their units. To learn more about improving your health, visit the Guard Your Health website, like “Guard Your Health” on Facebook, and follow @ARNGHealth on Twitter. For more tips to max your APFT and stay mission ready, subscribe to FitText, Guard Your Health’s text message program, by texting FIT to 703-997-6747.

Fleet Feature: “Yoga for the Mind, Body and Soul”

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To read “Yoga for the Mind, Body and Soul” in its original form and learn more about Senior Chief Terrish Bilbrey, click here.

In today’s competitive, fast-paced Navy environment, tending to your own basic needs can sometimes take a backseat to getting the job done and getting ahead. Reactions to stress can take various forms, and when left unchecked or unacknowledged, they can take a toll on emotional and physical health.  This is something that one Sailor attached to aircraft carrier USS John C. Stennis (CVN 74) learned firsthand. Senior Chief Terrish Bilbrey, Operations Department Leading Chief Petty Officer, recently shared how one self-care practice helped her make positive changes in her life and pay it forward.

“I came into the Navy with this really badass attitude” Bilbrey said in a related John C. Stennis (CVN 74) blog post. She served 10 straight years of sea duty, during which time her career flourished. She was selected for Sailor of the Quarter twice in one year, as well as Pacific Fleet Sailor of the Year. She advanced to chief on her first try. Yet difficulties in Bilbrey’s personal life, in combination with a childhood that led her to seek achievements to validate her self-worth, began weighing on her.  Without an outlet, the stress and her need to succeed began to lead her to make destructive decisions.

After some lows, Bilbrey described what led to a turning point in her life: yoga. Though she already led an active lifestyle, she turned to this self-care practice to help her regroup, decompress, and self-reflect. “I started to realize that I would have these sensations of forgiveness and I would start to let go of some feelings and anger and all of those things that I held inside,” she shared. Bilbrey learned to view challenges as inspiration, asking herself what she can learn from them rather than allowing the presence of challenges to negatively influence her.

Eventually, Senior Chief Bilbrey went on to pursue her yoga teaching certificate while stationed at Fort Bragg, North Carolina, to share with her shipmates all of the positive impacts that the practice continues to have on her life. She currently teaches yoga classes to her Stennis shipmates with a goal of helping them understand that they are perfect the way they are. “I don’t want anyone else to feel that they are not worthy because that is the way I felt for 30 years of my life,” Bilbrey says. Yoga has brought Bilbrey a new sense of clarity and purpose for her own life. Beyond her current teaching, she hopes to build upon what she’s started by helping others realize their potential through mindfulness and lifestyle changes.

Good self-care can be challenging to adopt or maintain, often due to demands on time, energy or putting others needs before your own. As this New Year begins, find an accessible personal practice that you can work into your routine to help you recharge both physically and emotionally. Whether it be yoga, running, journaling, or connecting with spirituality, your commitment to yourself not only benefits you—it enables you to be there for others, stay present during challenges and stay mission-ready. Bilbrey chose yoga, and now she believes that “we have the ability to design our life, the ability to take whatever it is you dream of… and make anything happen in your life.”

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.