WEBVTT

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Hi , welcome . We'll be getting started

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shortly . Um As people sign in , you

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are welcome to um complete this initial

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interest poll on some of the topics

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we'll be covering . So you can either

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scan the QR code that's on the slide or

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you can um go to menti.com and use our

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access code . Good morning or

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good afternoon , everyone . And welcome

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to the Don Office of Force Resiliency

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Mental Health Awareness Month webinar .

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We are thrilled to welcome our guest

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speakers today , John Paul Ryan and

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Mary Ryan to talk about the subjects

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that are sort of what I would consider

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baseline or fundamental or primary

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prevention , uh tools and skills

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needed to maintain optimal mental

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health and resiliency . Um You know ,

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resiliency starts with the individual ,

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it starts with us and only when we're

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resilient , can we then form units or

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teams that are resilient and then go

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out and create and implement the

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mission at the most optimal level as

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well . So individual mental health ,

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individual resiliency kind of all

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starts here with the techniques and the

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evidence based practices that uh John

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Paul and Mary are going to be talking

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to us about today a little bit of

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housekeeping as you know , this webinar

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is being recorded and will be housed on

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the Don Ofr uh web page and we'll make

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sure that gets out participants that

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are dialing in will get a certificate

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of attendance with all the information

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needed there as well . And if there are

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questions that come up during the

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presentation , please put them in the Q

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and A section of your screen . If you

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look to the bottom , you can see a

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little button that says Q and A or

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question answer and uh time uh pending

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and I , we probably should have some

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time at the , at the end of the webinar ,

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which is supposed to last about an hour

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to go over questions and talk about

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things and , and we're just really

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grateful for , for any ideas or

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thoughts that that come into your mind

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as the uh the Ryans are speaking . Uh

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Both John Paul and Mary Ryan are

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doctoral candidates at the Catholic

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University of America . John Paul has a

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master's degree in Psychological

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Science from Catholic and he leads

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several evidence based treatment groups

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for veterans with serious mental

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illness at the Washington DC . Uh VA .

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He spent over a year providing brief

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skills focused interventions to

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individual clients and he has six years

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conducting research on suicide

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prevention among active duty and

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veteran and college age populations .

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He's currently studying the links

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between risk and resilience and

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suicidal ideation and behavior among

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service members . Uh sailors and

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marines . And Mr Ryan has also received

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accreditation in mindfulness based

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stress reduction . Uh Mary Ryan holds a

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master's degree in psychology with a

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clinical focus from George Mason

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University . She spent the past eight

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years of clinical experience ,

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delivering , delivering individ

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individual and group therapy related to

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stress reduction , resilience and

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mindfulness . Uh Miss Ryan does

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research as well and her research has

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utilized therapeutic interventions , uh

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functional magnetic resonance imagery

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or F MRI and environmental momentary

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assessment E MA to study stress among

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parents and adolescents . Her current

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research investigates the role of

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adolescent peer acceptance on neural

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trajectories of positive and negative

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emotions . Miss Ryan has received

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accreditation in mindfulness based

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stress reduction as well . And I'm

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Doctor Nick Polizzi , the suicide

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prevention pillar lead here in the Don

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Office of Force Resiliency . And it is

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with great pleasure that we are

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thrilled to welcome uh JP and Mary Ryan

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to talk about some stress reduction

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techniques that may almost seem too

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easy if you're listening to this going

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well . Yeah , that almost that's I can

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do that and that's the point , right ?

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These are things individuals can do and

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can implement and they'll have real ,

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they can likely have real tangible

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results quickly . So while it may seem

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too easy , sometimes we just don't know

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what's out there . So we're trying to

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get the word out about these evidence

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based techniques . And so the Don

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Office of Force Resiliency is thrilled

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to welcome JP and Mary Ryan , uh JP .

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Mary , the floor is yours and we're

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just so excited that you're here .

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Welcome . Thank you so much , Doctor

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Polizzi . And thank you to everybody

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for joining and for responding to the

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poll that we have up . We'll have these

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polls throughout the presentation and

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we'll actually reveal the results of

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these , of this one in a little bit

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once we go through our introduction .

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So , yeah , welcome to everyone who's

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joining . It's really exciting to see

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that we have people from coast to coast ,

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from Washington State where , where

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Mary is from ? Um Excellent . So

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um this webinar is titled Managing

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Stress before it manages us How to

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enhance resilience through strength and

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health , financial readiness and

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relationship skills . As has already

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been said , my name is John Paul or JP

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Ryan and I'm Mary and for the next hour

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or so , we're gonna be teaching you

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several practical strategies that you

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can implement as early as today to

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reduce stress , increase resilience and

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improve your daily functioning . And

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even though this webinar series is

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probably focused on suicide prevention ,

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regardless of your personal experience

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with suicide , regardless of um kind of

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your experiences with that topic in

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particular . This is something that is

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applicable and can benefit anybody .

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Also , none of the strategies that we

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share today require a medical doctor or

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for you to to see a therapist or

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somebody else . Even though we are both

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uh practicing clinicians , this does

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not require you to have a particular

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degree . These are strategies that you

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will be able to employ to combat

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stressors as early as today .

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So we're gonna be homing in on five key

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domains where stress can occur ,

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getting good sleep , making physical

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activity , a regular part of your life ,

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having a healthy diet , feeling capable

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of managing your finances and

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effectively forming and maintaining

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relationships . And so we recognize

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that this is a lot of content to cover

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in a short period of time . And so , um

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yeah , like we aren't just going to be

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talking to you . We want this to be an

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interactive experience again , feel

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free to use the Q and A throughout and

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we'll try to answer those questions as

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we go . Um I'll be monitoring the chat

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and answering those questions as they

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come up um to try to address them in

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real time , you'll also be able to

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shape the content um that we cover by

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responding to polls that we'll have

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throughout . Um as we showed you on the

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first slide with men.com . Um and we'll

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be sharing a document afterwards with

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more details on the things that we

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cover in this presentation . So even if

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we don't get to everything today ,

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you'll still have access to all the

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content regardless . Yeah , based on

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how you respond to that first poll ,

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we're going to spend more time or less

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time on different sections just to make

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sure that we can cover what people are

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actually interested in . Um So uh

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Doctor Polizzi already gave a lovely

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introduction , so we won't spend too

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much more time introducing ourselves .

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But basically I am from the Catholic

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University of America where I do

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research on suicide prevention among

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service members and veterans . And I

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currently , I am a clinician at the DC

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VA working with veterans with serious

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mental illness and I marry . Um I'm

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currently doing clinical psychology

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research at George Mason University .

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Um I really love working with Children

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and families , especially um on in

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areas of stress reduction from several

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sources that we'll actually be talking

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about today and we'd be remiss not to

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provide thanks to all the individuals

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that helped us with this presentation .

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So I want to share a special thanks to

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uh Doctor Scott Beal , Doctor Sabina

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Sam Poor Beal and also to Lieutenant

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Sean Hutchins as well as Don Ofr for

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helping to shape the content and make

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it as relevant as possible to sailors

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and marines and their families .

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So , while we're talking about ways to

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reduce stress and getting ahead of

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suicidal thoughts and behaviors , we

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also wanna make sure that you know what

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resources are available if you or

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someone you know , is currently in or

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has recently experienced a suicide

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crisis . So first off , if there is any

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urgent , urgent or imminent risk of

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harm , uh please call 911 . If the risk

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is less acute , then other options

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could include contacting a chaplain who

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has the benefit of not being a mandated

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reporter and might even be more

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accessible for those concerned about

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stigma or impacts on career . Um

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notifying your superior in your chain

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of command or the chain of command of

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the person that you're worried about .

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And also calling the military crisis

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line , which is just three digits 988

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and then pressing the number one and

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we'll have that resource um as a little

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banner across these slides so that you

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can have easy access to that . There

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are also some resources listed here

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that folks could utilize following a

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crisis such as cap programs and sale .

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So we're gonna begin by discussing a

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little bit about the background of the

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connection between stress and suicide

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before diving into those five domains

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that we mentioned previously and that

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you ranked in that first poll . We'll

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have this little image handy at the top

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of the slide so that you can orient

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yourselves to where we are and where

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we're going as we proceed through the

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presentation . So now we're gonna start

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off by diving a little deeper into the

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background of how stress relates to

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suicide in the military . But since

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2011 , the rates of suicide among

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active duty service members has

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gradually increased and it now sits at

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about 25.1 per 100,000 when you account

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for age and differences . This increase

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has occurred at roughly the same rate .

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As the civilian population , most

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service members who die by suicide are

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experiencing some kind of stress ,

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whether it's financial relational

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occupational yet do not have a mental

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health diagnosis . I think over 50% do

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not have a mental health diagnosis .

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Research has shown that addressing

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stress by building protective factors

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and reducing risk factors can actually

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decrease the incidence of suicide . And

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in fact , research has shown that

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addressing stressors can significantly

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reduce suicidal ideation among service

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members . So by getting at those

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stressors themselves , that can be a

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really helpful way to prevent more

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serious suicidal ideation from even

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occurring . So how

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might somebody go from experiencing a

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stressor to thinking about ending their

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life , to attempting to end their life ?

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I mean , everybody has stress in their

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life , that's just part of living .

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Well , one of the most frequently cited

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theories behind this is what's called

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the interpersonal theory of suicide ,

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which we have on the screen here .

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According to this theory , there are

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three main factors that contribute to

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someone's suicidality . The first on

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the left here is perceived burdensome ,

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which is the belief that I am a burden

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or put another way that my death is

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worth more than my life . The second

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element is thwarted belongings or the

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belief that I am alone , that I don't

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have social connections or that maybe

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the social connections that I once had ,

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whether they were while I was in

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service or maybe from other parts of my

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life are no longer present when someone

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has both perceived burdensome and

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thwarted belongingness . You can see in

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this Venn diagram that this will show

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up as suicidal ideation . The third

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factor is acquired capability for

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suicide . And this is basically the

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element that says we're overcoming that

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innate fear of death , which is

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hardwired into us . We have a , a

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tendency to avoid harmful situations

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and situations that would put us in

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danger . So , overcoming that can

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happen through a number of life

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experiences , like being exposed to

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death in combat , experiencing trauma

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or any number of things . And this

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factor is what can lead somebody from

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ideation to actually making an attempt .

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So you might be looking at this chart

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and thinking , well , I or someone I

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know is experiencing this sense of

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burdensome or the sense that I am alone ,

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does that mean that I am in danger of

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becoming suicidal or that person might

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be suicidal ? Well , that's very

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understandable . And I just want to

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emphasize that this is just a

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theoretical model and not a rule . So

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it's not like a plus B plus C equals

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suicide attempt . Uh Rather it's a

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helpful way for understanding how that

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progression can occur . Um I also wanna

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emphasize that there's a lot of factors

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besides this , that can um be involved

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in resilience . There's so many things

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that are protective against suicidal

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ideation and attempt behavior and

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thankfully that's so those are some of

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the things that we're gonna be covering

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today . So you can see here that the

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domains that we're covering in this

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presentation map on in different ways

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to this interpersonal theory of suicide .

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And these , this reflects what previous

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research and theory shows about how

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stress can be impacted by and how

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reducing stress can reduce

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vulnerability to different parts of

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this theory . Even implementing one

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skill in one domain can have a huge

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impact on both future and present

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resiliency . So that's a , that's maybe

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a helpful way to think of this

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presentation . What is one way that I

14:03.229 --> 14:05.349
can increase resiliency and even just

14:05.359 --> 14:09.330
one of these domains ? Yeah . And

14:09.340 --> 14:11.562
so with that , we'd like to take a look

14:11.562 --> 14:13.618
at the results from our initial poll

14:13.618 --> 14:15.784
just to see what people are interested

14:15.784 --> 14:17.729
in talking about today . And so it

14:17.729 --> 14:19.951
looks like exercise is number one . but

14:19.951 --> 14:22.229
and we've got sleep then balanced diet ,

14:22.229 --> 14:24.396
relationships and finances . So that's

14:24.396 --> 14:26.562
gonna be really helpful for us to know

14:26.562 --> 14:25.750
that these are some of the things that

14:25.760 --> 14:28.020
are most important to attendees today .

14:28.070 --> 14:29.959
And so we'll be trying to place a

14:29.959 --> 14:32.070
little bit of emphasis on those since

14:32.070 --> 14:31.929
those are the stress . Um like since

14:31.940 --> 14:33.940
those might be biggest stressors or

14:33.940 --> 14:35.996
those might be the topics people are

14:35.996 --> 14:38.162
most interested in . And it's like you

14:38.162 --> 14:38.140
even knew as you can see in the , in

14:38.150 --> 14:40.372
the presentation , we have finances and

14:40.372 --> 14:42.706
relationships towards the end . So yeah ,

14:42.706 --> 14:44.706
maybe , maybe even if we're running

14:44.706 --> 14:46.872
short on time that gives us permission

14:46.872 --> 14:49.309
to , to wrap up quickly . Exactly .

14:50.400 --> 14:54.299
Um Wonderful . All right . So there

14:54.309 --> 14:56.476
will be a lot of strategies discovered

14:56.476 --> 14:58.809
across these general areas um of stress .

14:58.809 --> 15:01.087
Um And so it can be easy to think that ,

15:01.087 --> 15:03.309
you know , I need to incorporate all of

15:03.309 --> 15:03.080
these things immediately . I need to

15:03.090 --> 15:05.201
set , you know , 20 goals after the ,

15:05.201 --> 15:07.423
the course of the day . Um On the other

15:07.423 --> 15:09.590
side , you might think this is all too

15:09.590 --> 15:11.757
much and I'm doing everything poorly .

15:11.757 --> 15:13.923
So there's no point in even starting a

15:13.923 --> 15:15.979
single goal . And so I'm hoping that

15:15.979 --> 15:18.146
this can be , you know , a point , you

15:18.146 --> 15:18.119
know , that , that this webinar can be

15:18.130 --> 15:20.186
an opportunity for reflection . So ,

15:20.186 --> 15:22.241
you know , taking stock of what am I

15:22.241 --> 15:24.408
doing ? Well , what areas do I want to

15:24.408 --> 15:26.408
improve in ? Um and the best way to

15:26.408 --> 15:28.408
really benefit from this webinar is

15:28.408 --> 15:30.519
rather than , you know , allowing the

15:30.519 --> 15:32.741
information to overwhelm is to just set

15:32.741 --> 15:34.797
one or two goals related to a stress

15:34.797 --> 15:36.908
area that maybe is um you know , most

15:36.908 --> 15:39.539
important to you . And so uh one thing

15:39.549 --> 15:41.716
that can be really helpful is to set a

15:41.716 --> 15:43.716
goal that's , that meets this smart

15:43.716 --> 15:46.219
acronym . So smart goals are uh

15:46.229 --> 15:49.109
specific and focus . Um So they're very

15:49.119 --> 15:50.952
simple , they're measurable . So

15:50.952 --> 15:53.063
something that um where you can track

15:53.063 --> 15:55.008
progress , they're achievable , um

15:55.008 --> 15:57.341
they're relevant and they're time based .

15:57.341 --> 15:59.563
And so when thinking about how you want

15:59.563 --> 16:01.563
to shape goals today , um designing

16:01.563 --> 16:03.730
something that's smart and essentially

16:03.730 --> 16:05.897
um kind of gonna be achievable for you

16:05.897 --> 16:05.140
is gonna be the best way to go .

16:05.239 --> 16:08.710
Absolutely . So the first strategy

16:08.719 --> 16:10.886
we'll be covering , um , is related to

16:10.886 --> 16:13.052
getting good sleep and increasing your

16:13.052 --> 16:15.108
sleep drive , um and correcting your

16:15.108 --> 16:17.108
circadian rhythm and this is ranked

16:17.108 --> 16:17.039
number two . So I can tell this has a

16:17.049 --> 16:19.590
lot of interest for folks , right ? So

16:19.599 --> 16:21.543
to start off , we're going to have

16:21.543 --> 16:23.710
another poll . So for those of you who

16:23.710 --> 16:25.877
had the QR code or website pulled up ,

16:25.877 --> 16:28.099
feel free to respond to this . Now . Um

16:28.099 --> 16:30.266
So essentially , we're curious to know

16:30.266 --> 16:32.377
um which of the challenges with sleep

16:32.377 --> 16:34.377
are you currently experiencing ? So

16:34.377 --> 16:36.559
we'll take a minute for that and

16:36.570 --> 16:38.792
actually , we can show results as we go

16:38.792 --> 16:40.848
to , that's helpful . So that way we

16:40.848 --> 16:42.959
can get a sense of participant . OK .

16:43.530 --> 16:45.474
So already , so not getting enough

16:45.474 --> 16:47.419
sleep seems to be a really big one

16:47.419 --> 16:49.650
that's really helpful and it seems

16:49.659 --> 16:51.659
really like there's some challenges

16:51.659 --> 16:53.492
across domains and someone is um

16:53.492 --> 16:55.603
actually doing pretty well with their

16:55.603 --> 16:57.770
sleep . So that's really great to hear

16:57.770 --> 16:57.270
too . So we've got a range of

16:57.280 --> 16:59.336
participants and experiences when it

16:59.336 --> 17:01.558
comes to sleep . Yeah . And it seems as

17:01.558 --> 17:03.780
though , yeah , that not getting enough

17:03.780 --> 17:06.002
sleep , like having a certain number of

17:06.002 --> 17:06.000
hours that you have as a goal and

17:06.010 --> 17:08.121
feeling like you're still tired might

17:08.121 --> 17:10.454
be a significant thing to focus on . So ,

17:10.454 --> 17:12.232
thank you . Thank you for those

17:12.232 --> 17:15.909
responses . Uh So I'm sure it's not

17:15.918 --> 17:17.807
groundbreaking to hear that it is

17:17.807 --> 17:20.369
important to get enough sleep . And it

17:20.418 --> 17:23.048
might be helpful though to see why it's

17:23.058 --> 17:25.568
important when you have poor sleep . As

17:25.578 --> 17:27.779
this diagram on the screen shows it

17:27.788 --> 17:29.968
leads to declining mental health ,

17:29.979 --> 17:33.409
fatigue , difficulty focusing and

17:33.418 --> 17:36.269
stress , which in turn leads to even

17:36.279 --> 17:38.558
worse sleep and it perpetuates this

17:38.909 --> 17:41.639
negative feedback loop and it can lead

17:41.649 --> 17:43.859
you into a downward spiral . However ,

17:43.869 --> 17:45.980
by focusing on sleep , by making that

17:45.980 --> 17:47.925
the focal point , you can actually

17:47.925 --> 17:49.813
reverse this negative loop into a

17:49.813 --> 17:53.040
positive one . So you can focus in on

17:53.050 --> 17:55.106
that getting good sleep , which will

17:55.106 --> 17:57.328
improve mental health , which will make

17:57.328 --> 18:00.699
you feel more alert , less sleepy . So

18:01.270 --> 18:03.270
uh there was actually a sleep study

18:03.270 --> 18:05.326
conducted in the army that found out

18:05.326 --> 18:07.326
that poor sleep was associated with

18:07.326 --> 18:09.214
suboptimal job performance , poor

18:09.214 --> 18:12.010
physical health , obesity , low socio

18:12.020 --> 18:14.089
emotional functioning and poor

18:14.099 --> 18:17.229
relationships , which I think a lot of

18:17.239 --> 18:19.128
those point to a lot of the other

18:19.128 --> 18:21.128
domains that we'll be talking about

18:21.128 --> 18:23.295
here . So it's , it was helpful to see

18:23.295 --> 18:26.369
that sleep was among the first uh areas

18:26.380 --> 18:28.547
that people were interested in because

18:28.547 --> 18:32.119
it clearly has an impact on um on so

18:32.130 --> 18:35.040
many different uh domains in people's

18:35.050 --> 18:36.828
lives . Absolutely , it's super

18:36.828 --> 18:39.161
foundational . So um even just by again ,

18:39.161 --> 18:41.217
like when you're thinking about your

18:41.217 --> 18:43.383
one goal , if sleep is your one goal ,

18:43.383 --> 18:43.380
it can actually have an impact of a

18:43.390 --> 18:46.869
huge ripple effect . Yeah . So the

18:46.880 --> 18:49.469
first strategy is to develop what's

18:49.479 --> 18:51.312
called sleep hygiene in order to

18:51.312 --> 18:53.201
correct your circadian rhythm and

18:53.201 --> 18:55.640
increase your sleep drive in the same

18:55.650 --> 18:57.594
way that you want to maintain good

18:57.594 --> 18:59.709
personal hygiene , like showering or

18:59.719 --> 19:02.260
washing your hands . Um And that can in

19:02.270 --> 19:04.250
turn prevent physical illness ,

19:04.469 --> 19:07.150
implementing good sleep hygiene or

19:07.160 --> 19:09.790
those regular practices that can help

19:09.800 --> 19:12.290
with getting good sleep can prevent

19:12.300 --> 19:14.430
insomnia and those negative factors

19:14.439 --> 19:16.772
that we discussed on the previous slide .

19:16.819 --> 19:20.459
So , um just as a brief recap , the

19:20.469 --> 19:22.580
circadian rhythm is that pattern that

19:22.580 --> 19:24.802
your body goes through roughly every 24

19:24.802 --> 19:26.691
hours that helps to regulate your

19:26.691 --> 19:28.525
wakefulness and sleep pens . And

19:28.525 --> 19:30.413
there's a lot of factors that can

19:30.413 --> 19:32.525
affect it , get and get in the way of

19:32.525 --> 19:34.580
it operating like clockwork . So the

19:34.580 --> 19:36.580
first way to correct your circadian

19:36.580 --> 19:38.636
rhythm , if your circadian rhythm is

19:38.636 --> 19:41.400
off , then uh you would want to

19:41.410 --> 19:43.829
maintain a regular sleep schedule and

19:43.839 --> 19:46.061
we have the caveat here to do it . When

19:46.061 --> 19:48.640
possible . We recognize that for many

19:48.650 --> 19:50.959
sailors and marines , a regular sleep

19:50.969 --> 19:53.280
schedule is occasionally just not

19:53.290 --> 19:55.780
possible . There's differences when

19:55.790 --> 19:57.623
you're deployed , maybe you have

19:57.623 --> 20:00.040
different shifts , you have to be on

20:00.050 --> 20:02.272
watch all night and then you don't have

20:02.272 --> 20:04.161
a chance to sleep until the sun's

20:04.161 --> 20:06.161
rising . However , by maintaining a

20:06.161 --> 20:08.383
regular sleep schedule , when you can ,

20:08.383 --> 20:10.272
it allows you to bounce back more

20:10.272 --> 20:12.272
quickly when your schedule deviates

20:12.272 --> 20:14.383
from that normalcy . And if a regular

20:14.383 --> 20:16.439
sleep schedule is not possible for a

20:16.439 --> 20:18.272
long time . Then there are other

20:18.272 --> 20:20.328
strategies that can be implemented ,

20:20.328 --> 20:22.328
which are also on this slide , like

20:22.328 --> 20:24.439
practicing a bedtime routine , making

20:24.439 --> 20:26.550
it consistent . Having the same thing

20:26.550 --> 20:26.520
that you do every night before you go

20:26.530 --> 20:29.479
to bed . Another important part of

20:29.489 --> 20:32.939
sleep hygiene is to monitor and

20:32.949 --> 20:35.160
control your caffeine and alcohol

20:35.170 --> 20:38.780
intake . So you probably know that

20:38.790 --> 20:40.969
caffeine can tend to make you feel

20:40.979 --> 20:43.599
awake . So we recommend avoiding it for

20:43.609 --> 20:46.199
at least six hours prior to bed . And

20:46.209 --> 20:48.153
even more , if you're sensitive to

20:48.153 --> 20:50.320
caffeine , we'll have some information

20:50.320 --> 20:52.320
on the next slide with a little bit

20:52.320 --> 20:54.098
more information about how much

20:54.098 --> 20:56.265
caffeine is in some drinks . That were

20:56.265 --> 20:58.431
surprising to me . I also want to make

20:58.431 --> 21:00.487
a brief comment about alcohol . I've

21:00.487 --> 21:02.709
worked with several veterans and active

21:02.709 --> 21:04.709
duty service members who maybe over

21:04.709 --> 21:06.709
time they use alcohol as a means to

21:06.709 --> 21:08.660
fall asleep . And it's true that

21:08.670 --> 21:11.560
alcohol can initially help to quickly

21:11.569 --> 21:14.150
fall asleep . However , it results in

21:14.160 --> 21:16.670
bad sleep because it suppresses the

21:16.680 --> 21:18.736
first couple of rem cycles that your

21:18.736 --> 21:20.680
body goes through . So by drinking

21:20.680 --> 21:22.624
alcohol , you might technically be

21:22.624 --> 21:24.569
falling asleep faster , but you're

21:24.569 --> 21:26.458
getting really poor quality sleep

21:26.458 --> 21:28.624
because you are not able to dream your

21:28.624 --> 21:30.791
body , your brain isn't able to encode

21:30.791 --> 21:33.124
memories and process things effectively .

21:33.124 --> 21:35.402
So for those who are saying , you know ,

21:35.402 --> 21:35.099
they felt like they weren't getting

21:35.109 --> 21:37.053
enough sleep , you know , that can

21:37.053 --> 21:39.276
often sleep to the quality of the sleep

21:39.276 --> 21:41.498
that you're getting . So just something

21:41.498 --> 21:43.609
to consider . Um And so on the screen

21:43.609 --> 21:45.553
here , we have a chart showing the

21:45.553 --> 21:47.720
amount of caffeine and purple . Um and

21:47.720 --> 21:49.609
calories in gray that are in some

21:49.609 --> 21:51.720
popular drinks . Um So in the webinar

21:51.720 --> 21:53.720
chat , does anyone have any guesses

21:53.720 --> 21:55.831
about how many milligrams of caffeine

21:55.831 --> 21:58.109
most healthy adults can safely consume ?

21:58.109 --> 21:57.959
Um This will be according to the Mayo

21:58.040 --> 22:00.096
clinic . Um but I'm just curious how

22:00.096 --> 22:02.040
many , so this is , you know , the

22:02.040 --> 22:04.207
information about how much caffeine is

22:04.207 --> 22:06.318
in drinks . But how much do you think

22:06.318 --> 22:06.099
is uh sort of like the recommended

22:06.109 --> 22:09.569
amount for each day if you had to guess

22:19.069 --> 22:22.849
180 mg . Yeah , 100 80 . Ok .

22:25.300 --> 22:27.420
Ok . Yeah , so we're in the mid one

22:27.430 --> 22:30.050
fifties probably a lot less than I

22:30.060 --> 22:32.680
consume , guilty , guilty as charge .

22:33.920 --> 22:36.449
Um Yeah , so see a variety of responses .

22:36.459 --> 22:38.681
Yeah , absolutely . Ok . So some really

22:38.681 --> 22:40.515
great guesses here . Um and it's

22:40.515 --> 22:42.626
actually really interesting because a

22:42.626 --> 22:44.737
lot of times people will tend to over

22:44.737 --> 22:46.681
guess , you know . So um yeah , if

22:46.681 --> 22:46.239
someone's having , you know , multiple

22:46.250 --> 22:48.250
Starbucks drip coffees a day , they

22:48.250 --> 22:50.430
might be like , oh yeah , 1,000,000 mg

22:50.439 --> 22:52.328
should be good to go . The answer

22:52.328 --> 22:54.579
actually is about 400 mg . So if you're

22:54.589 --> 22:56.367
aiming for 100 or 100 50 you're

22:56.367 --> 22:58.430
actually really great spot . Yeah ,

22:58.439 --> 23:00.530
yeah . So it's not , it's not uh

23:00.550 --> 23:03.170
inherently over that limit . If you

23:03.180 --> 23:05.910
have one drip coffee . Uh it's when you

23:05.920 --> 23:07.864
have multiple and again , with the

23:07.864 --> 23:09.864
coffee at that different bodies are

23:09.864 --> 23:12.087
different so your metabolism can affect

23:12.087 --> 23:14.253
this as well . But that's just per the

23:14.253 --> 23:16.142
Mayo clinic's guidance . Yeah , a

23:16.142 --> 23:16.030
really great question that often comes

23:16.040 --> 23:19.329
up is I tend to drink more than 400 mg

23:19.400 --> 23:21.739
coffee and I feel absolutely fine with

23:21.750 --> 23:23.972
that amount . And so I think one of the

23:23.972 --> 23:26.194
things that we really want to emphasize

23:26.194 --> 23:28.250
and we'll talk about throughout this

23:28.250 --> 23:27.910
presentation is a lot of this is just

23:27.920 --> 23:29.864
about bodily awareness . So what ,

23:29.864 --> 23:32.079
what's the amount that is good for me

23:32.089 --> 23:33.922
to make me feel like I can fully

23:33.922 --> 23:35.867
function ? So for some people , it

23:35.867 --> 23:38.033
might be less than the recommended for

23:38.033 --> 23:40.089
some people , it might be more . But

23:40.089 --> 23:42.089
noticing what works best for you is

23:42.089 --> 23:42.020
going to be the most important piece .

23:43.609 --> 23:46.150
Excellent . Uh So the next strategy is

23:46.160 --> 23:49.369
to associate your bed with sleep . Uh

23:49.380 --> 23:51.491
You want your body to know that being

23:51.491 --> 23:53.713
in bed means that it is time to sleep .

23:53.713 --> 23:55.880
And this is something that I am also

23:55.890 --> 23:58.709
guilty of . I have a tendency to use my

23:58.719 --> 24:01.270
phone when I'm in bed or uh to do

24:01.280 --> 24:03.819
homework or to do other things that are

24:03.829 --> 24:06.051
work related when I'm in bed . And what

24:06.051 --> 24:08.280
that is telling my brain is that , oh ,

24:08.290 --> 24:11.410
this space is for watching TV , this is

24:11.420 --> 24:13.869
for doing work . This is for activating

24:13.880 --> 24:17.750
your brain . However , the antidote to

24:17.760 --> 24:20.540
that is to only use your bed for sleep

24:20.550 --> 24:24.250
and other restful activities . Um So

24:24.969 --> 24:27.300
yeah , with my phone example , I find

24:27.310 --> 24:29.532
that even though I use my phone to wind

24:29.532 --> 24:31.699
down when I'm in bed , what I actually

24:31.699 --> 24:33.699
end up doing is because of the blue

24:33.699 --> 24:35.699
light that's being emanated and the

24:35.699 --> 24:37.866
stimulating images and videos that are

24:37.866 --> 24:40.050
on my phone . I'm actually waking

24:40.060 --> 24:42.180
myself up more and then it takes me

24:42.189 --> 24:44.411
even longer to fall asleep afterwards .

24:44.619 --> 24:47.760
So if you have to be in bed and you're

24:47.770 --> 24:50.500
not just trying to sleep , consider

24:50.510 --> 24:52.229
doing something that's lower

24:52.239 --> 24:54.517
stimulation like reading or journaling .

24:54.517 --> 24:56.640
Instead of being on your phone , you

24:56.650 --> 24:58.594
also wanna make sure that you feel

24:58.594 --> 25:00.817
drowsy when you go to bed . I know that

25:00.817 --> 25:02.817
sometimes I'm like , ok , it's nine

25:02.817 --> 25:04.817
o'clock or it's 10 o'clock and that

25:04.817 --> 25:07.039
means that it's bedtime . I know I have

25:07.039 --> 25:06.589
to get up early . So I'm gonna lay in

25:06.599 --> 25:09.650
bed and then 30 minutes go by and then

25:09.660 --> 25:11.880
an hour goes by and I'm checking the

25:11.890 --> 25:14.089
clock . And I'm saying , ok , I had

25:14.099 --> 25:16.369
wanted to go to bed and get enough

25:16.380 --> 25:18.491
sleep and now it's one in the morning

25:18.491 --> 25:20.713
and I'm guaranteed to get maybe five or

25:20.713 --> 25:23.290
six hours . So the solution to that is

25:23.300 --> 25:25.670
to , again , as Mary was saying , to be

25:25.680 --> 25:27.930
aware of what your body is telling you

25:28.160 --> 25:30.271
and to respond to that . So if you're

25:30.271 --> 25:33.430
feeling drowsy , then um uh then that

25:33.439 --> 25:35.606
is your cue to go to sleep . If you're

25:35.606 --> 25:37.383
feeling wired , maybe try doing

25:37.383 --> 25:39.661
something else first . And then lastly ,

25:39.661 --> 25:41.717
we recommend getting right up out of

25:41.717 --> 25:43.661
bed when you wake up . Some people

25:43.661 --> 25:45.717
refer to this as the first battle of

25:45.717 --> 25:47.772
the day and it can completely change

25:47.772 --> 25:47.430
the way that you approach the rest of

25:47.439 --> 25:50.329
your day as nice as it can be to snooze

25:50.339 --> 25:52.979
that alarm and cozy up in your bed

25:52.989 --> 25:56.030
under the blankets that can actually

25:56.040 --> 25:58.109
lead to rumination about upcoming

25:58.119 --> 26:00.175
stressors . It can make you approach

26:00.175 --> 26:02.670
the day from a place of anxiety and

26:02.719 --> 26:05.869
avoidance rather than tackling it . So ,

26:06.050 --> 26:09.310
in addition to removing the association

26:09.319 --> 26:11.790
with sleep , um it can also have other

26:11.800 --> 26:13.856
negative effects on your mental , on

26:13.856 --> 26:16.189
your mental approach to the day as well .

26:16.189 --> 26:18.411
So even if it's uncomfortable , even if

26:18.411 --> 26:20.578
you wanna hit that snooze button , get

26:20.578 --> 26:20.550
right up out of bed when you wake up .

26:23.160 --> 26:25.271
So we've covered different strategies

26:25.271 --> 26:27.438
for setting yourself up for success in

26:27.438 --> 26:29.493
the long term for good sleep . And I

26:29.493 --> 26:31.660
know this was the most common um thing

26:31.660 --> 26:33.882
that people cited in the poll . So what

26:33.882 --> 26:35.938
if you're having , um what if you're

26:35.938 --> 26:37.938
having trouble getting enough sleep

26:37.938 --> 26:40.049
because you're having trouble falling

26:40.049 --> 26:42.382
asleep or staying asleep ? Well , first ,

26:42.382 --> 26:44.849
um and this is such a key point . If

26:44.859 --> 26:47.026
it's taking you longer than 20 minutes

26:47.026 --> 26:49.280
to try to drift off , then get out of

26:49.290 --> 26:51.579
bed and do something else . I know that

26:51.589 --> 26:53.533
as I said , I spend a lot of hours

26:53.533 --> 26:55.756
tossing and turning and that's just not

26:55.756 --> 26:57.978
helpful for falling asleep and it feels

26:57.978 --> 27:00.145
terrible and creates a bad association

27:00.145 --> 27:02.145
with the bed space . So if after 20

27:02.145 --> 27:04.367
minutes you haven't fallen asleep , get

27:04.367 --> 27:06.478
up and do something else . Maybe in a

27:06.478 --> 27:08.589
different area . I know that for some

27:08.589 --> 27:10.533
sailors and marines , there may be

27:10.533 --> 27:12.645
times where you don't have a separate

27:12.645 --> 27:14.589
space to go to , like maybe you're

27:14.589 --> 27:16.645
sleeping in a rack on a ship or in a

27:16.645 --> 27:18.589
barrack with other people . And in

27:18.589 --> 27:20.367
those circumstances , even just

27:20.367 --> 27:22.533
shifting your position into one that's

27:22.533 --> 27:24.700
different for you can be a helpful way

27:24.700 --> 27:26.811
to kind of set the frame of mind that

27:26.811 --> 27:28.922
OK , I am doing something different .

27:28.922 --> 27:31.256
Now , before I try to go to sleep again ,

27:31.256 --> 27:33.170
another strategy is to combine

27:33.180 --> 27:35.510
progressive muscle relaxation with deep

27:35.520 --> 27:37.959
breathing exercises . Uh So progressive

27:37.969 --> 27:40.191
muscle relaxation is where you're going

27:40.191 --> 27:42.358
through each part of your body and you

27:42.358 --> 27:44.910
are tensing that part like your foot

27:45.160 --> 27:47.380
and then releasing it . And so you

27:47.390 --> 27:49.560
would in this practice , go from the

27:49.569 --> 27:51.680
bottom of your body all the way up to

27:51.680 --> 27:53.458
the top , up to your forehead ,

27:53.458 --> 27:55.800
progressively tensing and relaxing .

27:55.810 --> 27:57.760
And that actually produces a very

27:57.770 --> 27:59.992
relaxing effect on your body and can be

27:59.992 --> 28:02.214
and can be helpful for falling asleep .

28:04.650 --> 28:06.817
All right . So this is the topics that

28:06.817 --> 28:08.817
we covered under sleep . Just a few

28:08.817 --> 28:10.872
strategies uh to review . But really

28:10.872 --> 28:13.039
the big theme overarching all of these

28:13.039 --> 28:15.261
is this idea that you know , our um you

28:15.261 --> 28:16.983
know , there's this brain body

28:16.983 --> 28:18.983
connection . And so by , you know ,

28:18.983 --> 28:21.206
making these associations of sleepiness

28:21.206 --> 28:23.390
with the bed space , um we're able to

28:23.400 --> 28:25.567
um get more quality sleep and get more

28:25.567 --> 28:27.622
out of our sleep um the time that we

28:27.622 --> 28:29.622
are sleeping . So if anyone had any

28:29.622 --> 28:31.733
follow up questions again , feel free

28:31.733 --> 28:33.789
to drop those in the Q and A . Um if

28:33.789 --> 28:35.900
there aren't any that come up now and

28:35.900 --> 28:35.800
you want to ask about sleep later ,

28:35.810 --> 28:37.866
we'll also have some time at the end

28:37.866 --> 28:39.810
too . So whenever a sleep question

28:39.810 --> 28:41.866
comes up , if you want to drop it in

28:41.866 --> 28:43.977
the Q and A , go for it . All right .

28:44.640 --> 28:46.418
So next , we'll be getting into

28:46.418 --> 28:48.640
physical exercise . I believe that this

28:48.640 --> 28:50.584
was the one that people cared most

28:50.584 --> 28:50.449
about in terms of that initial interest

28:50.459 --> 28:52.739
po um So we can occasionally fall into

28:52.750 --> 28:54.639
this trap of thinking that mental

28:54.639 --> 28:56.861
health and physical health are separate

28:56.861 --> 28:59.028
areas . But again , one of the focuses

28:59.028 --> 28:58.780
and really big takeaways today is that

28:58.790 --> 29:00.846
our brain and bodies are connected .

29:00.846 --> 29:02.734
And so mental health and physical

29:02.734 --> 29:05.068
health are connected and closely linked .

29:05.459 --> 29:07.737
So to start off , we have another poll .

29:07.737 --> 29:09.959
Um If you're willing to share , what is

29:09.959 --> 29:11.792
your favorite type of exercise ?

29:15.000 --> 29:16.944
And this will create a little word

29:16.944 --> 29:19.056
cloud . So we can see which responses

29:19.056 --> 29:21.278
are are coming up . Yeah , there's ones

29:21.278 --> 29:23.500
that are coming up for more people than

29:23.500 --> 29:22.569
others .

29:33.280 --> 29:35.336
All right , we've got walking weight

29:35.336 --> 29:37.979
training , martial arts . Very fun .

29:37.989 --> 29:41.050
Running , biking , crossfit , playing

29:41.060 --> 29:43.227
with kids , playing with kids . That's

29:43.227 --> 29:44.949
one of ours too . Absolutely .

29:44.949 --> 29:48.189
Gardening . Yeah . Yeah . Wonderful .

29:48.199 --> 29:50.310
And then I'm seeing running as big as

29:50.310 --> 29:52.421
so , so more than one person put that

29:52.421 --> 29:54.477
down . Definitely . Oh , walking the

29:54.477 --> 29:56.780
dog . Important . Definitely . I really

29:56.790 --> 29:58.790
like the range that I'm seeing . It

29:58.790 --> 30:00.846
sounds like you guys have identified

30:00.846 --> 30:02.901
not only things that are like formal

30:02.901 --> 30:05.123
exercise but just , you know , engaging

30:05.123 --> 30:05.079
in physical activity . So that's gonna ,

30:05.089 --> 30:07.145
we're gonna really , yeah , that's ,

30:07.145 --> 30:09.256
we're gonna cover a lot of that today

30:09.256 --> 30:11.422
as well and I'm seeing somebody said ,

30:11.422 --> 30:13.478
yoga as well . Um Yeah , so a lot of

30:13.478 --> 30:15.367
different ways and this is a good

30:15.367 --> 30:17.422
mindset to be going into , into this

30:17.422 --> 30:19.422
next session with because the first

30:19.422 --> 30:21.540
strategy is to identify an exercise

30:21.550 --> 30:24.160
that is enjoyable to you . It's great

30:24.170 --> 30:26.170
that we had all those ideas because

30:26.170 --> 30:28.337
that speaks , that tells me that there

30:28.337 --> 30:30.392
are a lot of things that give people

30:30.392 --> 30:33.109
passion that you enjoy doing and well .

30:33.119 --> 30:35.230
Uh I know that from talking to active

30:35.230 --> 30:37.175
duty folks and veterans that being

30:37.175 --> 30:40.250
forced to do PT can sometimes create an

30:40.400 --> 30:42.750
aversion to exercise up in the chat .

30:42.760 --> 30:44.760
I'm saying , took a ball . Yeah , I

30:44.760 --> 30:46.760
know , I know my dad , my dad loves

30:46.760 --> 30:48.482
that . Um , and she , yeah , I

30:48.482 --> 30:50.649
definitely played that before . It can

30:50.649 --> 30:52.816
be a really good exercise as well . Uh

30:52.816 --> 30:55.579
The nice thing is that there is more to

30:55.589 --> 30:58.219
working out than just doing push ups or

30:58.229 --> 31:00.459
running , not to , not to offend

31:00.469 --> 31:02.691
anybody who puts running on there . I'm

31:02.691 --> 31:04.858
a cross country runner myself . Um But

31:04.858 --> 31:06.969
it's nice to see that there is such a

31:06.969 --> 31:09.191
variety of ways that you can engage and

31:09.191 --> 31:11.302
exercise . And the reason why we want

31:11.302 --> 31:13.709
to focus on engagement is that research

31:13.719 --> 31:16.420
has shown that enjoying your workout

31:16.430 --> 31:18.489
leads to positive reinforcement .

31:18.500 --> 31:20.556
Meaning that if you like it , you're

31:20.556 --> 31:23.050
more likely to continue doing it and a

31:23.140 --> 31:27.109
great way to , um investigate maybe

31:27.119 --> 31:29.008
activities that you already enjoy

31:29.008 --> 31:30.897
opportunities to do it with other

31:30.897 --> 31:33.369
people or even explore something new is

31:33.380 --> 31:36.180
to hit up the base gym or MWR . I know

31:36.189 --> 31:38.133
they always have sign up lists for

31:38.133 --> 31:40.189
workout classes and team sports like

31:40.189 --> 31:42.411
basketball , pickleball and things like

31:42.411 --> 31:44.467
touch football , even like hikes and

31:44.467 --> 31:48.069
things . The goal isn't just to hit a

31:48.079 --> 31:50.199
certain benchmark or run a certain

31:50.209 --> 31:52.540
distance or do a certain number of push

31:52.579 --> 31:54.670
ups , which is different from the PT

31:54.680 --> 31:56.624
mindset . The goal is just to find

31:56.624 --> 31:58.791
regular ways to get your heart rate up

31:58.791 --> 32:00.791
and get your body moving . And with

32:00.791 --> 32:03.013
that framework , um , you know , it can

32:03.013 --> 32:04.791
be , it's a lot more helpful to

32:04.791 --> 32:06.624
actually engage in some of those

32:06.624 --> 32:08.791
exercises because sometimes people get

32:08.791 --> 32:10.958
stuck in this rut of , oh , I should ,

32:10.958 --> 32:13.124
you know , get this many steps in or I

32:13.124 --> 32:15.347
should be , you know , working out this

32:15.347 --> 32:15.140
many days a week . But really the goal

32:15.150 --> 32:16.928
is to get moving and if you can

32:16.928 --> 32:18.983
simplify to that , then you're a lot

32:18.983 --> 32:20.761
more likely to try to , to , to

32:20.761 --> 32:22.539
actually succeed in that goal .

32:22.539 --> 32:25.030
Absolutely . Yeah . Um So the next

32:25.040 --> 32:27.151
strategy and this actually relates to

32:27.151 --> 32:29.318
some of the things that you all put in

32:29.318 --> 32:31.500
that um initial work chart is to take

32:31.510 --> 32:34.099
advantage of what's called non exercise

32:34.109 --> 32:36.790
activity , thermogenesis or neat

32:36.800 --> 32:38.800
because I don't want to keep saying

32:38.800 --> 32:40.744
that so neat as you can see in the

32:40.744 --> 32:44.150
chart here , uh , devoted exercise time .

32:44.160 --> 32:46.689
So time spent in the gym , uh , or

32:46.699 --> 32:50.250
working out accounts for less than 15%

32:50.260 --> 32:52.849
of your daily energy expenditure . On

32:52.859 --> 32:55.569
the other hand , between 15 to 30% of

32:55.579 --> 32:57.746
your total calories are burned through

32:57.746 --> 32:59.968
the meat activities that you do just by

32:59.968 --> 33:02.239
going about your daily business . And

33:02.540 --> 33:05.260
so , yeah , meat refers to those things

33:05.270 --> 33:07.048
that you're doing . Not part of

33:07.048 --> 33:10.020
exercise , not in the gym , but just by

33:10.109 --> 33:12.331
walking around or going from point A to

33:12.331 --> 33:14.579
point B or lifting something up . So

33:14.589 --> 33:16.756
it's those little things that build up

33:16.756 --> 33:18.922
over the course of the day and account

33:18.922 --> 33:21.010
for a huge portion of your activity

33:21.020 --> 33:23.979
throughout the day . So I , some of

33:23.989 --> 33:26.380
those examples that folks typed in were

33:26.390 --> 33:28.699
things like gardening , things like

33:28.709 --> 33:31.329
playing with kids , things like , um ,

33:31.479 --> 33:33.599
uh walking the dog activities that

33:33.609 --> 33:35.650
aren't like , you're not formally

33:35.660 --> 33:37.716
lifting weights or running a certain

33:37.716 --> 33:40.359
distance , but you are burning energy

33:40.369 --> 33:42.699
and burning calories . So some other

33:42.709 --> 33:45.910
examples are , uh , of ways to fully

33:45.920 --> 33:49.540
take advantage of that is to park

33:49.550 --> 33:51.606
further away from your destination .

33:51.606 --> 33:53.606
Maybe when you're parking at work ,

33:53.606 --> 33:55.772
parking at the furthest parking spot ,

33:55.772 --> 33:57.828
instead of super close to the door ,

33:57.828 --> 33:59.939
taking the stairs , instead of taking

33:59.939 --> 34:02.050
the elevator when you're on the phone

34:02.050 --> 34:04.272
with your mom or your girlfriend pacing

34:04.272 --> 34:04.219
around , instead of just sitting in one

34:04.229 --> 34:06.520
spot . I know I'm a chronic pacer . So

34:06.530 --> 34:08.530
that's a preferred neat activity of

34:08.530 --> 34:11.070
mine and shopping in person instead of

34:11.080 --> 34:14.459
just ordering something online . So all

34:14.469 --> 34:17.060
of these are ways to bump up your

34:17.070 --> 34:19.399
activity , even if you don't have time

34:19.409 --> 34:21.370
to go to the gym . What I wanna

34:21.379 --> 34:23.610
highlight here is that even if you

34:23.870 --> 34:26.120
don't have access to a gym or the time

34:26.129 --> 34:28.419
to do it , there is still a lot of

34:28.429 --> 34:30.520
opportunity in your day to take

34:30.530 --> 34:33.300
advantage of this neat pickup exercise .

34:34.280 --> 34:36.830
So , um , I don't know if anybody else

34:36.840 --> 34:39.070
wanted to type in the chat , any ideas

34:39.080 --> 34:41.229
that you had about , about meat or

34:41.239 --> 34:43.949
things that you've done . Um , but if ,

34:43.959 --> 34:45.792
if not , I know that people have

34:45.792 --> 34:47.959
already mentioned that in the , in the

34:47.959 --> 34:50.070
garden is a great one , for example .

34:50.070 --> 34:52.090
Um , even just , um , so I'm , I'll

34:52.100 --> 34:54.156
disclose that I'm 5 ft tall . And so

34:54.156 --> 34:56.378
even just like putting things out of my

34:56.378 --> 34:58.544
reach , so I have to climb onto a step

34:58.544 --> 35:00.767
ladder . It's adding , you know , a few

35:00.767 --> 34:59.750
more steps to my day . And that's an

34:59.760 --> 35:01.949
example of need Yeah . And for me

35:01.959 --> 35:03.959
sometimes I like to walk around the

35:03.959 --> 35:06.126
house lifting my , my 18 month old and

35:06.126 --> 35:08.292
doing a little bicep curls . Like it's

35:08.292 --> 35:10.403
not a formal workout time , but it is

35:10.403 --> 35:12.780
still an opportunity to , to give my

35:12.790 --> 35:15.068
muscles a little bit of a workout . Oh .

35:15.068 --> 35:17.669
And I like the idea , um , that having

35:17.679 --> 35:19.957
a , yeah , a treadmill under your desk .

35:19.957 --> 35:21.957
Absolutely . Like , that would be a

35:21.957 --> 35:21.770
really helpful one . Even a standing

35:21.780 --> 35:23.836
desk where you can occasionally just

35:23.836 --> 35:26.189
shift from 1 ft to the other or do like

35:26.199 --> 35:28.421
maybe a squat every now and then can be

35:28.421 --> 35:31.929
really helpful . So , um ,

35:31.939 --> 35:33.772
these are the strategies that we

35:33.772 --> 35:35.600
recommend for increasing , um ,

35:35.610 --> 35:37.554
increasing exercise and increasing

35:37.554 --> 35:39.721
movement during the day . So the first

35:39.721 --> 35:41.443
is to identify those enjoyable

35:41.443 --> 35:43.949
exercises , um , and to engage in neat .

35:43.959 --> 35:46.015
So find ways to just expend a little

35:46.015 --> 35:48.348
bit more energy throughout the day . Um ,

35:48.348 --> 35:50.459
did any , if anyone has any follow up

35:50.459 --> 35:52.570
questions , feel free to drop those ,

35:52.570 --> 35:54.792
um , in the Q and A ? Um , and it looks

35:54.792 --> 35:56.959
like we still have , yeah , a few more

35:56.959 --> 35:59.070
recommendations in the webinar chat .

35:59.070 --> 36:01.070
So , thank you for those . The next

36:01.070 --> 36:02.848
thing we'll be talking about is

36:02.848 --> 36:05.126
balanced diet . So we'll be going into ,

36:05.126 --> 36:07.070
um , a couple of strategies , uh ,

36:07.070 --> 36:08.959
regarding eating habits . Um , we

36:08.959 --> 36:11.126
aren't going to be providing some sort

36:11.126 --> 36:13.348
of miracle diet that will make you lose

36:13.348 --> 36:15.515
£10 in two weeks . Um , and in fact ,

36:15.515 --> 36:14.610
the really like the thrust of our

36:14.620 --> 36:17.070
strategies is to be , is not going to

36:17.080 --> 36:19.510
focus on weight loss at all . Um At the

36:19.520 --> 36:21.520
same time , we understand that many

36:21.520 --> 36:23.742
sailors and marines and um who struggle

36:23.742 --> 36:25.964
with healthy eating often have mandated

36:25.964 --> 36:28.131
weight goals set by their command . Um

36:28.131 --> 36:30.464
And if they uh if they fail to weigh in ,

36:30.464 --> 36:32.298
so the goal of this module is to

36:32.298 --> 36:34.353
identify sort of effective long term

36:34.353 --> 36:36.576
sustainable solutions towards nutrition

36:36.576 --> 36:38.631
um rather than just meeting a weight

36:38.631 --> 36:40.631
goal . Yeah . And I wanna highlight

36:40.631 --> 36:42.576
that research has found some links

36:42.576 --> 36:44.959
between disordered eating behaviors and

36:44.969 --> 36:47.600
that acquired capacity for suicide that

36:47.610 --> 36:50.000
we discussed at the beginning and

36:50.090 --> 36:52.201
undesirable eating behaviors can come

36:52.201 --> 36:53.923
from a number of sources . But

36:53.923 --> 36:56.146
oftentimes what I found in working with

36:56.146 --> 36:58.201
clients , it's viewed from a lens of

36:58.201 --> 37:00.919
reward like I deserve to eat X because

37:00.929 --> 37:03.260
of why happening in my life or

37:03.270 --> 37:05.979
punishment like I don't deserve to eat

37:05.989 --> 37:08.100
or I don't deserve to enjoy things or

37:08.100 --> 37:11.280
if I eat X , then I will look like why ?

37:11.290 --> 37:13.540
And that'll make me feel like Z . So it

37:13.550 --> 37:15.772
can kind of be that punishing aspect as

37:15.772 --> 37:18.820
well . Uh And sometimes that can go to

37:18.830 --> 37:20.886
the point of looking a lot like self

37:20.886 --> 37:23.300
harm . So the goal of this is to

37:23.310 --> 37:25.219
recognize your undesirable eating

37:25.229 --> 37:27.600
behaviors and to develop habits in line

37:27.610 --> 37:31.590
with your values . And

37:31.600 --> 37:33.767
so with that , we do have another poll

37:33.767 --> 37:35.878
and , and so I wanted to get a rating

37:35.878 --> 37:37.878
of uh how people view the following

37:37.878 --> 37:40.044
statements . So the first statement is

37:40.044 --> 37:42.156
grapefruit is a good food . Cake is a

37:42.156 --> 37:44.489
bad food and healthy , healthy eating

37:44.500 --> 37:46.667
requires a lot of effort just to get a

37:46.667 --> 37:48.389
sense of what people's kind of

37:48.389 --> 37:50.500
attitudes are towards food going into

37:50.500 --> 37:51.611
this next section .

38:02.469 --> 38:04.358
Yeah . Thank you to those who are

38:04.358 --> 38:06.525
participating . It really helps us get

38:06.525 --> 38:06.250
a sense of kind of yeah , where people

38:06.260 --> 38:09.199
are at . Mm

38:12.580 --> 38:14.747
It's also fun to see kind of the dials

38:14.747 --> 38:16.913
move as different people submit . Ok .

38:16.913 --> 38:19.247
So the sense that we're getting is that ,

38:19.247 --> 38:22.100
um , in general it sounds like people

38:22.110 --> 38:24.332
are sort of mixed on how much effort is

38:24.332 --> 38:26.388
required for healthy eating . And so

38:26.388 --> 38:28.554
we'll be talking about some strategies

38:28.554 --> 38:30.277
to simplify that , um , people

38:30.277 --> 38:32.499
generally tend to think that grapefruit

38:32.499 --> 38:34.777
is a good food while cake is maybe not .

38:34.777 --> 38:36.832
Um , you know , well , cake is maybe

38:36.832 --> 38:36.729
not . And so that'll be something that

38:36.739 --> 38:38.683
we'll be covering today as well in

38:38.683 --> 38:40.850
terms of just those eating attitudes .

38:40.850 --> 38:42.961
Yeah . Yeah , we're gonna be floating

38:42.961 --> 38:44.850
the idea that maybe all foods can

38:44.850 --> 38:47.050
actually be seen as neutral . Uh , but

38:47.060 --> 38:49.116
we'll get into that , uh , in just a

38:49.116 --> 38:51.489
little bit . Let's see . There we go .

38:54.320 --> 38:56.860
Ok . So the first strategy and I know

38:56.870 --> 38:59.300
this was the third ranked option . So

38:59.310 --> 39:01.421
we're not gonna spend as much time on

39:01.421 --> 39:03.532
this topic as we have in the previous

39:03.532 --> 39:05.532
ones . But the first strategy is to

39:05.532 --> 39:07.800
track one meal or evening habit per day

39:08.370 --> 39:10.481
and tracking can mean a lot of things

39:10.481 --> 39:12.580
to different people . Uh So when we

39:12.590 --> 39:14.669
talk about it here , we are less

39:14.679 --> 39:16.512
concerned with tracking how many

39:16.512 --> 39:18.760
calories was this or how much protein

39:18.770 --> 39:20.826
was there in this or how much fat or

39:20.826 --> 39:22.659
carbs . We're more interested in

39:22.659 --> 39:24.719
tracking how does eating different

39:24.729 --> 39:28.439
foods affect how you feel . So ,

39:28.620 --> 39:30.676
we'll be talking about mindfulness a

39:30.676 --> 39:32.929
little bit later , but we want to non

39:33.070 --> 39:35.126
judgmentally notice the feelings and

39:35.126 --> 39:37.070
behaviors that are associated with

39:37.070 --> 39:39.126
eating and a practice called mindful

39:39.126 --> 39:42.820
eating . So some of the way or

39:42.830 --> 39:44.820
one of the key ways to track this

39:44.830 --> 39:47.300
eating habit that we recommend is to

39:47.610 --> 39:50.399
practice what's called um mindful

39:50.409 --> 39:52.669
eating by being intentional and

39:52.679 --> 39:54.735
deliberate when it comes to eating ,

39:54.735 --> 39:56.901
whether it's one meal or one part of a

39:56.901 --> 40:00.810
meal . So when you get your food or

40:00.820 --> 40:03.129
you're sitting down to eat , ask

40:03.139 --> 40:05.361
yourself , how am I feeling emotionally

40:05.370 --> 40:08.320
before during and after I eat ? How

40:08.330 --> 40:10.760
hungry was I before I started ? And how

40:10.770 --> 40:13.639
full was I after I finished ? How is my

40:13.649 --> 40:15.816
body reacting to what I ate ? How am I

40:15.816 --> 40:18.500
emotionally responding and tuning into

40:18.510 --> 40:21.199
your body and its needs will over time

40:21.459 --> 40:23.070
actually allow you to better

40:23.070 --> 40:24.959
differentiate between whether the

40:24.959 --> 40:26.903
eating is coming from an emotional

40:26.903 --> 40:29.320
place or from a maladaptive place and

40:29.330 --> 40:31.274
instead to engage in what's called

40:31.274 --> 40:33.497
intuitive eating where you're listening

40:33.497 --> 40:35.663
to your body signals and you're eating

40:35.663 --> 40:37.886
in a way that is best for your body and

40:37.886 --> 40:40.219
best for what is meeting its needs . So ,

40:40.219 --> 40:42.441
really tuning into your signals instead

40:42.441 --> 40:45.020
of instead of responding to maybe

40:45.030 --> 40:48.439
unwanted cues or undesirable behaviors .

40:48.969 --> 40:51.025
So tracking one meal or eating habit

40:51.025 --> 40:53.600
per day , utilizing mindful eating . Um

40:53.610 --> 40:55.888
And I know that this can be , you know ,

40:55.888 --> 40:57.999
and this and I just want to emphasize

40:57.999 --> 40:59.999
that this might differ at different

40:59.999 --> 40:59.709
points in your life . So if there's any

40:59.719 --> 41:02.600
moms um uh in the audience today , um

41:02.610 --> 41:04.832
as a parent myself , there's definitely

41:04.832 --> 41:06.721
times where I'm more sensitive to

41:06.721 --> 41:08.832
different foods than at other times .

41:08.832 --> 41:10.888
Um So when I'm pregnant , I'm like a

41:10.888 --> 41:10.469
lot more sensitive to smells and things

41:10.479 --> 41:12.590
like that . And so noticing how foods

41:12.590 --> 41:14.590
impact me differently helps me make

41:14.590 --> 41:17.350
informed food choices . Absolutely .

41:18.419 --> 41:21.729
Um So part of this can be looking at

41:21.739 --> 41:23.879
the uh yeah , if you don't tend to

41:23.889 --> 41:25.778
record the exact food that you're

41:25.778 --> 41:27.889
eating and how it's making , you feel

41:27.889 --> 41:30.111
you can use these labels that you might

41:30.111 --> 41:32.278
see in the galley that help to broadly

41:32.278 --> 41:34.389
classify nutritional value . So think

41:34.389 --> 41:36.500
about how am I feeling after eating a

41:36.500 --> 41:38.722
green food , how was I feeling before I

41:38.722 --> 41:40.889
filled up my plate with red foods ? So

41:40.889 --> 41:42.833
that can be a helpful kind of easy

41:42.833 --> 41:44.945
demarcated , not saying that green is

41:44.945 --> 41:47.111
good or red is bad , but just noticing

41:47.111 --> 41:47.000
that different foods can have different

41:47.010 --> 41:50.979
impacts . So the next

41:50.989 --> 41:54.449
strategy is to uh focus on long term

41:54.459 --> 41:56.760
progress over short term goals So if

41:56.770 --> 41:59.649
you take away anything from this , I

41:59.659 --> 42:02.199
want this mantra to come up , don't do

42:02.209 --> 42:04.431
anything to lose weight , but you can't

42:04.431 --> 42:06.739
maintain your entire life . In my

42:06.750 --> 42:08.583
current work with thats . Almost

42:08.583 --> 42:10.806
everybody talks about their experiences

42:10.806 --> 42:12.861
with crash dieting when they were in

42:12.861 --> 42:14.972
active duty . So not paying attention

42:14.972 --> 42:17.083
to your weight throughout most of the

42:17.083 --> 42:19.028
year and then crash dieting in the

42:19.028 --> 42:21.028
weeks or weeks before a weigh in to

42:21.028 --> 42:23.083
lose a lot of weight in order to hit

42:23.083 --> 42:25.570
that threshold . Um and this can have

42:25.580 --> 42:28.159
long lasting impacts that sure you

42:28.169 --> 42:30.391
might maybe it's effective in the short

42:30.391 --> 42:32.613
term . But in the long term , it lowers

42:32.613 --> 42:34.780
your metabolism which makes it so that

42:34.780 --> 42:36.947
you'll gain weight faster afterwards .

42:36.947 --> 42:39.113
And it reinforces those food judgments

42:39.113 --> 42:41.391
like we talked about in that beginning ,

42:41.391 --> 42:43.502
that idea that having any cake is bad

42:43.502 --> 42:45.889
or grapefruit is a good food and there

42:45.899 --> 42:49.030
are good and bad foods so it can tie

42:49.040 --> 42:52.879
into this idea that some foods are just

42:52.889 --> 42:55.290
off limits which as we know can make

42:55.300 --> 42:59.280
them more desirable . Um So yeah ,

42:59.290 --> 43:02.439
the bottom line is to instead look at

43:02.449 --> 43:04.729
sustainable adjustments like how to

43:04.739 --> 43:06.850
adjust your environment and maybe not

43:06.850 --> 43:09.129
bringing food into your room , how to

43:09.139 --> 43:11.195
meal them . Yeah , I mean , a really

43:11.195 --> 43:13.417
simple one that we do is when we go out

43:13.417 --> 43:15.472
to eat , those portions are really ,

43:15.472 --> 43:15.330
really huge . And so I tend to try to

43:15.340 --> 43:17.562
just find a way to split a meal because

43:17.562 --> 43:19.729
I'm gonna feel pretty satisfied either

43:19.729 --> 43:21.896
way . But I know that if I have one to

43:21.896 --> 43:24.118
myself , I'm gonna feel tempted to just

43:24.118 --> 43:23.729
kind of try to finish the whole thing .

43:23.739 --> 43:25.961
So , even just like splitting food when

43:25.961 --> 43:28.072
you go out can be a really simple way

43:28.072 --> 43:30.183
just to kind of watch , you know , do

43:30.183 --> 43:32.072
something sustainable while still

43:32.072 --> 43:34.295
getting to enjoy eating out . Exactly .

43:34.295 --> 43:36.183
Yeah . Yeah . It can also show up

43:36.183 --> 43:38.461
through meal planning effectively . So ,

43:38.461 --> 43:40.572
planning on that behavior or planning

43:40.572 --> 43:40.034
what meals you're gonna eat on what

43:40.044 --> 43:42.885
days and noticing what are my autopilot

43:42.895 --> 43:45.274
eating habits . Maybe I'm just opening

43:45.284 --> 43:47.506
up a bag of Cheetos and sitting down to

43:47.506 --> 43:49.728
watch a show . And then by the time the

43:49.728 --> 43:51.895
third episode is done , the entire bag

43:51.895 --> 43:53.895
is empty . So recognizing how can I

43:53.895 --> 43:56.117
break those automatic mind limit eating

43:56.117 --> 43:58.451
habits instead implement mindful eating .

43:58.451 --> 44:00.562
The bottom line is that there is more

44:00.562 --> 44:03.280
to health than just how or what you eat .

44:03.500 --> 44:07.500
Um , and we can still engage in

44:07.510 --> 44:09.760
good eating behaviors regardless of

44:09.770 --> 44:11.492
what it is that we're eating .

44:14.000 --> 44:16.056
And then we encourage you to utilize

44:16.056 --> 44:18.278
available resources . You could consult

44:18.278 --> 44:20.389
with a dietician with a referral from

44:20.389 --> 44:22.556
your PC M . There's also programs like

44:22.556 --> 44:24.669
ship shape and , uh , uh , a fit , a

44:24.679 --> 44:26.679
free health and wellness coach from

44:26.679 --> 44:29.260
military . One source , some of like ,

44:29.270 --> 44:31.159
so I know ship shape is typically

44:31.159 --> 44:32.992
assigned to folks who fail their

44:32.992 --> 44:35.159
biannual body composition assessment ,

44:35.159 --> 44:37.326
but you could still enroll proactively

44:37.326 --> 44:39.381
and reach out to get those tips , to

44:39.381 --> 44:41.603
get that structure to set you on a , on

44:41.603 --> 44:43.714
a good path . So it can be a good way

44:43.714 --> 44:45.714
to be proactive if you anticipate a

44:45.714 --> 44:47.770
rough , a rough way in and these can

44:47.770 --> 44:50.048
help you to form longer lasting habits .

44:50.879 --> 44:53.101
All right . So these are , this is just

44:53.101 --> 44:55.212
a brief summary of what we covered um

44:55.212 --> 44:57.379
in the , in terms of diet strategies .

44:57.379 --> 44:59.379
Um really , the big goal here is to

44:59.379 --> 45:01.379
rather than again have these really

45:01.379 --> 45:03.323
short unsustainable goals . Um And

45:03.323 --> 45:05.546
really try to sprint to the finish line

45:05.546 --> 45:07.860
is to try to kind of slowly build those

45:07.870 --> 45:10.290
um those long term habits . Um , you

45:10.300 --> 45:12.467
know , kind of similar to what we were

45:12.467 --> 45:14.633
talking about in the fitness section .

45:14.633 --> 45:14.520
Um , you know , rather than trying to

45:14.530 --> 45:16.697
say , like I need to work out , I need

45:16.697 --> 45:18.808
to work out this many hours or I need

45:18.808 --> 45:20.974
to eat , you know , this many calories

45:20.974 --> 45:20.870
really just focusing on , ok , like

45:20.879 --> 45:22.990
what are like the small habits that I

45:22.990 --> 45:25.157
can build ? What are the little tweaks

45:25.157 --> 45:27.379
that I can make ? Yeah , if anybody has

45:27.379 --> 45:29.435
any questions about this or anything

45:29.435 --> 45:31.601
else that we've covered , you can feel

45:31.601 --> 45:33.712
free to use that Q and A . We also at

45:33.712 --> 45:35.823
the end of this presentation have all

45:35.823 --> 45:37.935
the strategies listed on a slide . So

45:37.935 --> 45:40.046
if nothing's coming up for you now or

45:40.046 --> 45:42.100
you just want to proceed on , there

45:42.110 --> 45:44.277
will be space at the end as Well , for

45:44.277 --> 45:47.209
questions , I'm not seeing any . So

45:48.100 --> 45:51.810
we'll continue on to finances and this

45:51.820 --> 45:54.219
was our lowest ranked topic . So , um ,

45:54.229 --> 45:57.360
we'll cover it . Um , yeah , so we'll

45:57.370 --> 45:59.148
be switching into talking about

45:59.148 --> 46:01.370
financial control . So , according to a

46:01.370 --> 46:03.537
22,022 annual report on suicide in the

46:03.537 --> 46:05.870
military , 10% of service members who

46:05.879 --> 46:07.879
died by suicide were experiencing a

46:07.879 --> 46:09.712
financial stressor , so , not an

46:09.712 --> 46:11.935
insignificant amount . Um , so finances

46:11.935 --> 46:13.879
is clearly something that can make

46:13.879 --> 46:15.546
people feel hopeless alone or

46:15.546 --> 46:17.712
burdensome . And fortunately there are

46:17.712 --> 46:17.199
a lot of ways to turn financial

46:17.209 --> 46:19.431
distress into an opportunity for growth

46:19.431 --> 46:23.409
and recovery . So , first

46:23.419 --> 46:26.399
we want to know , what are your current

46:26.409 --> 46:28.353
financial stressors ? What are the

46:28.353 --> 46:30.409
things that come up for you when you

46:30.409 --> 46:31.520
think of finances ?

46:47.770 --> 46:50.030
Yes , I've got . Oh , ok . So it seems

46:50.040 --> 46:52.399
like debt , credit card , mortgage

46:53.199 --> 46:55.143
retirement . So , kind of thinking

46:55.143 --> 46:57.143
about that , that future planning ,

46:57.143 --> 46:59.421
saving student loans paying back loans .

46:59.421 --> 47:01.588
Yeah , I'm seeing a , a theme of loans

47:01.588 --> 47:03.810
of debt paying for . Yeah , taking care

47:03.810 --> 47:05.810
of your child . Absolutely . Yeah .

47:06.050 --> 47:08.750
Yeah . So , yeah , let's see . So

47:08.760 --> 47:11.580
impulsive buying , um , might be

47:11.590 --> 47:13.479
similar to , like , eating out or

47:13.479 --> 47:15.590
wanting to , yeah , wanting to have ,

47:15.590 --> 47:17.701
you know , wanting to get out . Mhm .

47:17.701 --> 47:19.868
Yeah . But I think it's , it's telling

47:19.868 --> 47:21.868
that the big thing in the middle is

47:21.868 --> 47:24.034
debt because that seems to cover a lot

47:24.034 --> 47:26.312
of the things here . Yeah . Absolutely .

47:26.312 --> 47:29.530
So , um , it's , I guess based on , so

47:29.540 --> 47:31.540
I'm just gonna briefly present this

47:31.540 --> 47:33.596
slide . Well , again , we'll share a

47:33.596 --> 47:35.919
document afterwards with these steps .

47:35.929 --> 47:38.040
But the first strategy is to create a

47:38.040 --> 47:40.040
basic budget , just noticing where

47:40.050 --> 47:42.719
income is coming from , what expenses

47:42.729 --> 47:44.896
you are engaging in where the money is

47:44.896 --> 47:47.118
going and then allocating money towards

47:47.118 --> 47:49.285
those different domains and evaluating

47:49.285 --> 47:51.340
and adjusting as needed . This looks

47:51.340 --> 47:53.507
different for different people . I use

47:53.507 --> 47:53.419
Excel , some people use something like

47:53.550 --> 47:55.780
like mint by Intuit . Uh But there's a

47:55.790 --> 47:57.734
lot of different ways that you can

47:57.734 --> 47:59.679
engage in budgeting . Notice . The

47:59.679 --> 48:01.568
first step isn't set the budget .

48:01.568 --> 48:03.623
Really . The first thing is to , you

48:03.623 --> 48:05.568
know , the first few steps involve

48:05.568 --> 48:07.457
noticing where the money is going

48:07.457 --> 48:09.568
rather than setting a goal that's not

48:09.568 --> 48:09.310
going to be within your means . So , um

48:09.320 --> 48:11.376
I think , yeah , my , my , there's a

48:11.376 --> 48:13.376
great example of this when he first

48:13.376 --> 48:15.598
went off to college . Um I think he had

48:15.598 --> 48:15.004
budgeted something like 100 bucks a

48:15.014 --> 48:17.236
month for groceries because he just set

48:17.236 --> 48:19.292
a number and then it turned out that

48:19.292 --> 48:21.514
he's , you know , a growing teenage boy

48:21.514 --> 48:23.347
and needed to have a much bigger

48:23.347 --> 48:23.264
grocery budget than what he initially

48:23.274 --> 48:25.495
planned . Exactly . Yeah .

48:26.810 --> 48:30.570
Uh So the next step is to or the next

48:30.580 --> 48:33.010
strategy is to establish an emergency

48:33.020 --> 48:36.129
fund saving account in case of income

48:36.139 --> 48:38.830
loss or unexpected costs . And this can

48:38.840 --> 48:41.429
tie into the loans component as well .

48:41.439 --> 48:45.000
So a lot of reasons why people kind of

48:45.010 --> 48:47.270
engage in that snowballing effect of ,

48:47.629 --> 48:49.851
of taking on loans is because they have

48:49.851 --> 48:51.851
a loan and then they aren't able to

48:51.851 --> 48:53.851
make a payment unless they take out

48:53.851 --> 48:55.962
another loan and then it can snowball

48:55.962 --> 48:55.770
from there and become a self feeding ,

48:55.780 --> 48:59.040
um , um , a , a vicious cycle . So

48:59.189 --> 49:02.209
recognizing that , um , the amount is

49:02.219 --> 49:04.497
gonna depend on your current situation .

49:04.820 --> 49:07.153
I think that if you currently have zero ,

49:07.153 --> 49:09.929
starting off with $500 can be a really

49:09.939 --> 49:12.979
solid goal and then um setting a

49:12.989 --> 49:16.780
monthly goal to achieve that amount .

49:16.790 --> 49:18.790
So how , how much do I need to save

49:18.790 --> 49:21.780
each month to get to that $500 and then

49:21.790 --> 49:23.734
setting more goals from there ? So

49:23.734 --> 49:26.800
maybe initially it was $500 but maybe I

49:26.810 --> 49:29.032
wanna start eyeing that gold standard ,

49:29.032 --> 49:31.870
which is 3 to 6 months of income . So

49:31.879 --> 49:34.070
after having that $500 pocket , then

49:34.080 --> 49:36.250
you can set a monthly goal to build up

49:36.260 --> 49:38.810
until you have enough to account for if

49:38.820 --> 49:40.987
you're out of a job for a few months .

49:40.987 --> 49:43.098
If the income dries up , if this huge

49:43.098 --> 49:43.060
expense that you weren't expecting

49:43.070 --> 49:45.570
comes up . Uh And so that can be a

49:45.580 --> 49:48.929
really helpful way to both prevent

49:49.070 --> 49:52.000
loans uh taking on excessive loans and

49:52.010 --> 49:54.870
also to build up a , a kind of landing

49:54.879 --> 49:57.010
pad for when you overcome whatever

49:57.020 --> 49:59.076
loans or debts you're dealing with .

49:59.330 --> 50:01.497
And so we're going to go into the next

50:01.497 --> 50:03.552
strategy now , which I think was the

50:03.552 --> 50:05.552
big theme in that . Um in that word

50:05.552 --> 50:07.774
chart , which was a word cloud which is

50:07.774 --> 50:09.886
addressing debt with a little acronym

50:09.886 --> 50:11.941
called sale . We spent a lot of time

50:11.941 --> 50:14.110
thinking of the best acronym for these

50:14.120 --> 50:16.342
things . But I , so I think it's cute .

50:16.639 --> 50:19.340
So the first part is uh s which is to

50:19.350 --> 50:21.620
summarize your current debts . It can

50:21.629 --> 50:23.796
be tough to look at all the money that

50:23.796 --> 50:25.907
you owe . It can be overwhelming even

50:25.907 --> 50:28.540
so , but sitting down and writing out

50:28.550 --> 50:30.717
all the debts that you have , how much

50:30.717 --> 50:32.939
balance remains , but the interest rate

50:32.939 --> 50:35.050
is and how much you're paying monthly

50:35.050 --> 50:37.610
is so critical to put a , put a face to

50:37.620 --> 50:39.676
the beast , so to speak . Yeah , you

50:39.676 --> 50:41.842
can't improve something that you don't

50:41.842 --> 50:41.820
know about . And so essentially like

50:41.830 --> 50:43.886
setting it out is gonna be the first

50:43.886 --> 50:45.997
step and if you don't know about it ,

50:45.997 --> 50:48.108
it can be overwhelming . Um So yeah ,

50:48.108 --> 50:50.219
so just summarizing what you have and

50:50.219 --> 50:52.441
putting it in something like this chart

50:52.441 --> 50:54.552
here can be really helpful . The next

50:54.552 --> 50:56.608
is a which is to accept what you can

50:56.608 --> 51:00.010
and cannot change . So it can be tough

51:00.020 --> 51:03.620
to it , it can feel overwhelming and

51:03.629 --> 51:05.796
there can be a lot of judgment towards

51:05.796 --> 51:07.796
yourself , towards others about the

51:07.796 --> 51:09.907
money , about the numbers that you're

51:09.907 --> 51:12.073
seeing here . So approaching it from a

51:12.073 --> 51:14.351
place of acceptance , recognizing , ok ,

51:14.351 --> 51:16.407
what is in the past is in the past ?

51:16.407 --> 51:18.629
What I can do now is to change what I'm

51:18.629 --> 51:20.629
able to is a helpful perspective to

51:20.629 --> 51:23.320
continue on . With the third step is to

51:23.330 --> 51:25.709
decide to increase payments towards one

51:25.719 --> 51:27.719
debt . Maybe you're just paying the

51:27.719 --> 51:29.919
minimums on everything right now . So

51:29.929 --> 51:33.709
increase that minimum payment by ,

51:33.820 --> 51:36.050
by whatever amount you are able to

51:36.350 --> 51:38.572
maybe uh based on your budget , you can

51:38.572 --> 51:40.760
see what that number is . So this can

51:40.770 --> 51:42.714
look differently depending on your

51:42.714 --> 51:44.937
style . If you prefer to receive awards

51:44.937 --> 51:47.159
and having that reinforcement is really

51:47.159 --> 51:49.469
helpful . Then focusing on the debt

51:49.479 --> 51:51.646
that has the smallest balance might be

51:51.649 --> 51:54.209
the way to go . However , if you are

51:54.219 --> 51:56.330
more maybe intrinsically motivated or

51:56.330 --> 51:58.320
you want to save as much money as

51:58.330 --> 52:00.719
possible , then focusing on the debt

52:00.729 --> 52:03.159
with the highest interest rate to

52:03.169 --> 52:06.080
really hone in on and and um and

52:06.090 --> 52:08.257
increase your payment towards might be

52:08.257 --> 52:10.330
the the most helpful way to go . And

52:10.340 --> 52:13.689
then the l in sale stands for limit

52:13.699 --> 52:15.477
taking on any additional debt ,

52:16.429 --> 52:18.429
creating a budget , establishing an

52:18.429 --> 52:20.651
emergency fund can help a lot with that

52:20.651 --> 52:22.762
as we discussed . But the best way to

52:22.762 --> 52:24.818
get out of the debt cycle is to stop

52:24.818 --> 52:27.040
taking on additional debt . So that has

52:27.040 --> 52:29.151
to just kind of be an understanding ,

52:30.010 --> 52:33.110
right ? Oh And then ,

52:35.360 --> 52:37.304
so the it's a bonus strategy , all

52:37.304 --> 52:39.416
sailors have access to free financial

52:39.416 --> 52:41.638
counseling through the Fleet and Family

52:41.638 --> 52:43.693
Support Center , which can help with

52:43.693 --> 52:45.804
the prior skills and with other goals

52:45.804 --> 52:47.971
that you might have such as saving for

52:47.971 --> 52:47.929
retirement . So this is a resource that

52:47.939 --> 52:51.760
anybody um uh can can reach out to so

52:51.770 --> 52:53.881
quick refresher um on the skills that

52:53.881 --> 52:56.280
we discussed . Um I'm sorry . Oh no .

52:56.320 --> 52:58.550
Oh no , just , yeah , so these are the

52:58.560 --> 53:00.616
skills that we discussed in terms of

53:00.616 --> 53:02.671
financial responsibilities . Some of

53:02.671 --> 53:02.659
them are more proactive . Um Whereas

53:02.669 --> 53:04.836
that sales strategy as to how to , you

53:04.836 --> 53:06.947
know how to start making moves to get

53:06.947 --> 53:09.113
out of that debt cycle . Um Again , if

53:09.113 --> 53:11.225
you have any questions , feel free to

53:11.225 --> 53:11.030
pop them into the chat and we'll keep

53:11.040 --> 53:14.760
going great . OK . So this last

53:14.770 --> 53:16.603
section is emotion regulation in

53:16.603 --> 53:19.080
relationships . Um Yeah , so ,

53:19.090 --> 53:20.812
absolutely . So forging social

53:20.812 --> 53:22.757
connections can be a really strong

53:22.757 --> 53:24.923
protective factor against suicide . Um

53:24.923 --> 53:26.979
And , you know , after all , like JP

53:26.979 --> 53:29.090
had highlighted the beginning , um it

53:29.090 --> 53:31.257
was called the interpersonal theory of

53:31.257 --> 53:30.989
suicide . So , building relationships

53:31.000 --> 53:34.709
is really at its core . So um the

53:34.719 --> 53:36.663
literature kind of on factors that

53:36.663 --> 53:38.608
contribute to this , um talk about

53:38.608 --> 53:40.719
isolation and that can exact how that

53:40.719 --> 53:42.886
can exacerbate psychosocial problems .

53:42.886 --> 53:45.052
Um So we'll be talking today about how

53:45.052 --> 53:47.275
to first build relationships , but then

53:47.275 --> 53:47.260
also how to maintain them . So that's

53:47.270 --> 53:49.270
where that emotion regulation piece

53:49.270 --> 53:51.437
comes in . And I think in the interest

53:51.437 --> 53:53.492
of time , we might skip the poll for

53:53.492 --> 53:55.603
this section . Um And I actually want

53:55.603 --> 53:57.826
to put it to the audience . So with the

53:57.826 --> 53:59.881
time that we have left , I know that

53:59.881 --> 54:01.770
this was the lowest or one of the

54:01.770 --> 54:03.770
lowest rates . Yeah . It was number

54:03.770 --> 54:05.492
four rated . So um people more

54:05.492 --> 54:07.659
concerned with . Yeah . So do you want

54:07.659 --> 54:09.659
to pick between the strategies ? So

54:09.659 --> 54:11.492
essentially , so we've got a few

54:11.492 --> 54:13.603
strategies for relationships . So one

54:13.603 --> 54:15.492
is building social connections if

54:15.492 --> 54:15.189
you're feeling like you don't have

54:15.199 --> 54:17.530
social connections , um or working more

54:17.540 --> 54:19.719
towards um maintaining those

54:19.729 --> 54:22.007
relationships once you're in them ? So ,

54:22.007 --> 54:23.729
and does the audience have any

54:23.729 --> 54:25.840
preference about , you know , is it ,

54:25.840 --> 54:27.951
are you more concerned about building

54:27.951 --> 54:29.785
social connections or maybe more

54:29.785 --> 54:29.729
worried about maintaining the

54:29.739 --> 54:31.850
relationships that you already have ?

54:31.850 --> 54:33.906
Yeah , whether through interpersonal

54:33.906 --> 54:36.128
communication , skills or mindfulness .

54:36.128 --> 54:37.795
So , open it up , building or

54:37.795 --> 54:41.159
maintaining , you can post in the chat .

54:42.969 --> 54:44.639
OK . Anybody else ?

54:47.510 --> 54:49.677
All right . Well , let's touch on . Um

54:49.677 --> 54:51.899
Let's see who maintain . OK , we've got

54:51.899 --> 54:55.510
some votes in each category . OK . Yeah .

54:55.520 --> 54:57.853
Recognize and maintain . It can be hard .

54:59.229 --> 55:02.879
OK . Yeah . So I'm

55:02.889 --> 55:05.111
seeing , I'm seeing both but I'm seeing

55:05.111 --> 55:07.070
maybe a little bit more about

55:07.080 --> 55:09.530
maintaining . So uh yeah , what do you

55:09.540 --> 55:11.429
think we should do ? Yeah . So if

55:11.429 --> 55:13.651
that's the case , let's talk about that

55:13.651 --> 55:15.818
three minute breathing space because I

55:15.818 --> 55:14.850
think that , you know , that really

55:14.860 --> 55:16.804
summarizes a lot of the stuff that

55:16.804 --> 55:18.804
we've talked about today . So let's

55:18.804 --> 55:21.138
talk about that . OK . Fantastic . Yeah .

55:21.138 --> 55:23.350
So this will be um so before we get

55:23.360 --> 55:25.582
into the three minute breathing space ,

55:25.582 --> 55:27.193
I wanna touch on the idea of

55:27.193 --> 55:29.199
mindfulness . So we mentioned it a

55:29.209 --> 55:31.431
little bit before with mindful eating ,

55:31.510 --> 55:33.590
but mindfulness is a nonjudgmental

55:33.600 --> 55:36.340
awareness of the present moment . And

55:36.350 --> 55:38.350
so that's kind of the the scholarly

55:38.350 --> 55:40.572
definition . So being aware of the here

55:40.572 --> 55:42.683
and now not focus on the future , not

55:42.683 --> 55:44.461
focus on the past , but what is

55:44.461 --> 55:46.628
happening . And the goal of practicing

55:46.628 --> 55:48.517
mindfulness regularly is to build

55:48.517 --> 55:50.683
mindfulness as a skill so that you can

55:50.683 --> 55:52.794
be more mindful in your daily life as

55:52.794 --> 55:54.961
you can see uh on the screen here , um

55:54.961 --> 55:58.340
uh we have uh kind of on the top , we

55:58.350 --> 56:00.439
have stimulus leads to reaction . So

56:00.449 --> 56:02.282
you can imagine like a stressful

56:02.282 --> 56:04.393
situation . So my daughter spills her

56:04.393 --> 56:06.379
bowl of cereal and so my immediate

56:06.389 --> 56:08.445
reaction is to want to yell at her .

56:08.445 --> 56:10.556
Why did you do that to like , why are

56:10.556 --> 56:12.611
you such a klutz ? You know , things

56:12.611 --> 56:14.500
like that . Um And so in the next

56:14.500 --> 56:16.667
example , we incorporate mindfulness .

56:16.667 --> 56:18.556
Yep . Yeah . So let's say in that

56:18.556 --> 56:20.667
situation that so do throws a bowl of

56:20.667 --> 56:22.667
cereal and that's the stimulus that

56:22.667 --> 56:24.667
happens . And then instead of going

56:24.667 --> 56:26.889
immediately to a reaction , you instead

56:26.889 --> 56:29.056
engage in with God mindful awareness .

56:29.056 --> 56:31.222
You say , OK , I'm recognizing that my

56:31.222 --> 56:33.333
instinct is to maybe raise my voice ,

56:33.333 --> 56:36.429
maybe to yell and you give yourself the

56:36.439 --> 56:39.350
opportunity to recognize that multiple

56:39.360 --> 56:41.659
paths exist and you're empowered to

56:41.669 --> 56:43.836
choose the path that is most effective

56:43.836 --> 56:45.836
in the moment . So maybe instead of

56:45.836 --> 56:47.836
yelling , you mindfully take a deep

56:47.836 --> 56:50.560
breath and approach the situation with

56:50.570 --> 56:52.879
a calm voice . You clean up the , the

56:52.889 --> 56:56.040
mess and it , then the day proceeds as

56:56.050 --> 56:58.360
normal without your child crying after ,

56:58.370 --> 57:00.370
after you yell . And so this can be

57:00.370 --> 57:02.100
really effective um in various

57:02.110 --> 57:03.888
relationships , whether they're

57:03.888 --> 57:06.110
romantic or friendships . Because by um

57:06.110 --> 57:08.459
responding to a , to a stimulus rather

57:08.469 --> 57:10.636
than reacting to it , we're able to do

57:10.636 --> 57:12.969
things that are in line with our values .

57:12.969 --> 57:15.191
Um And we're able to do things in a way

57:15.191 --> 57:17.247
that's more effective for us . So we

57:17.247 --> 57:16.564
might , you know , we're not going to

57:16.574 --> 57:18.741
be accidentally damaging relationships

57:18.741 --> 57:20.685
because we're thinking through the

57:20.685 --> 57:22.741
steps of how we want to respond in a

57:22.741 --> 57:24.741
way . That's thoughtful . Yeah . So

57:24.741 --> 57:26.852
what we love to do before we , before

57:26.852 --> 57:26.844
we close out and open up for questions

57:26.854 --> 57:29.205
is to actually do a mindfulness

57:29.215 --> 57:31.885
exercise together . So we're going to

57:31.895 --> 57:33.784
teach you what's called the three

57:33.784 --> 57:37.060
minute breathing space . And uh this is

57:37.070 --> 57:39.292
something that we're gonna do now , but

57:39.292 --> 57:41.459
also you can take with you out of this

57:41.459 --> 57:43.403
session and incorporate it's super

57:43.403 --> 57:45.459
quick , it's super easy . And as the

57:45.459 --> 57:47.792
name says , it just takes three minutes .

57:47.792 --> 57:49.848
So the goals are to um yeah , yeah ,

57:49.848 --> 57:52.070
the benefits are , it helps you to tune

57:52.070 --> 57:54.070
into your body's needs to recognize

57:54.070 --> 57:55.903
what your physical and emotional

57:55.903 --> 57:58.070
impulses are . And um yeah , it can be

57:58.070 --> 58:00.292
used flexibly . You don't have to be in

58:00.292 --> 57:59.959
a completely quiet environment . You

57:59.969 --> 58:02.239
can just be where you are . Yeah . And

58:02.250 --> 58:04.361
this really can be used anywhere like

58:04.361 --> 58:06.528
you could imagine , you know , someone

58:06.528 --> 58:08.417
sends you a nasty text and you're

58:08.417 --> 58:08.000
trying to figure out how to respond

58:08.010 --> 58:10.232
before responding . You could take this

58:10.232 --> 58:12.454
three minute breathing space and then ,

58:12.454 --> 58:14.454
you know , decide what you actually

58:14.454 --> 58:14.449
want to say and what would be , you

58:14.459 --> 58:16.626
know , the best way to respond in that

58:16.626 --> 58:18.626
situation , for example . Exactly .

58:18.626 --> 58:20.737
Yeah . Ok . So if , if people want to

58:20.737 --> 58:22.848
participate , uh I'm going to lead us

58:22.848 --> 58:24.848
through this three minute breathing

58:24.848 --> 58:27.070
space . So let me set a timer for three

58:27.070 --> 58:29.209
minutes . OK .

58:30.620 --> 58:33.840
So find a comfortable upright position

58:33.850 --> 58:35.961
and you can either close your eyes or

58:35.961 --> 58:38.128
focus on a spot in front of you with a

58:38.128 --> 58:40.909
half looted gaze and take a deep breath

58:40.919 --> 58:42.863
to bring yourself into the present

58:42.863 --> 58:46.370
moment , breathing in and breathing out

58:47.810 --> 58:49.810
and notice what you're experiencing

58:49.810 --> 58:53.479
right now . Notice any sensations going

58:53.489 --> 58:56.939
on in your body , maybe noticing your

58:56.949 --> 58:59.780
feet on the floor , a sensation of

58:59.790 --> 59:03.459
sitting in your chair , noticing your

59:03.469 --> 59:05.899
clothes against the body , a hair

59:05.909 --> 59:06.909
against your skin

59:11.439 --> 59:13.106
and I bring your attention to

59:13.106 --> 59:15.479
whatever's on your mind . Just notice

59:15.489 --> 59:17.545
whatever thoughts are there . And as

59:17.545 --> 59:19.433
best as you can just observe your

59:19.433 --> 59:21.656
thoughts as they are in your mind right

59:21.656 --> 59:25.580
now , you're not trying to empty

59:25.590 --> 59:27.590
your mind or anything . You're just

59:27.590 --> 59:29.534
noticing what thoughts are there .

59:34.830 --> 59:36.774
Now notice whatever you're feeling

59:36.774 --> 59:39.040
emotionally right now , not having to

59:39.050 --> 59:41.030
change it , but just noticing how

59:41.040 --> 59:44.709
you're feeling , maybe anger ,

59:44.719 --> 59:47.429
anxiety , frustration , even

59:47.439 --> 59:49.780
contentment , just noticing what

59:49.790 --> 59:50.846
emotions are there

59:56.149 --> 59:58.205
and Now in the second minute , bring

59:58.205 --> 01:00:00.500
your attention to your breath just

01:00:00.510 --> 01:00:02.621
really focusing that attention on the

01:00:02.621 --> 01:00:04.677
rise and fall of your stomach as you

01:00:04.677 --> 01:00:07.040
breathe in and breathe out .

01:00:09.520 --> 01:00:11.631
Maybe you're noticing the temperature

01:00:11.631 --> 01:00:13.687
of the air falling in or out of your

01:00:13.687 --> 01:00:17.510
nose , it'd be cooler , flowing in

01:00:17.520 --> 01:00:21.360
warmer as it flows out . Just

01:00:21.370 --> 01:00:22.703
focusing on that breath

01:00:28.360 --> 01:00:30.360
and if you find your mind wandering

01:00:30.360 --> 01:00:32.527
away from your breath , that's totally

01:00:32.527 --> 01:00:35.570
normal . Just gently notice it , notice

01:00:35.580 --> 01:00:38.270
the distraction , acknowledge it and

01:00:38.280 --> 01:00:41.409
bring your attention back to noticing

01:00:41.820 --> 01:00:44.169
the breath as it comes in and out .

01:00:50.429 --> 01:00:52.651
And now finally allow your awareness to

01:00:52.651 --> 01:00:54.651
expand , to encompass your breath ,

01:00:54.651 --> 01:00:56.485
moving through your whole body ,

01:00:56.485 --> 01:00:58.651
bringing an awareness to your thinking

01:00:58.651 --> 01:01:01.010
to your emotions , holding your entire

01:01:01.020 --> 01:01:03.830
experience in this moment in your

01:01:03.840 --> 01:01:04.530
awareness ,

01:01:08.179 --> 01:01:10.290
you might even notice sounds that are

01:01:10.290 --> 01:01:12.510
in your environment . Just notice what

01:01:12.520 --> 01:01:13.040
is there

01:01:26.489 --> 01:01:28.545
and now bring your attention back to

01:01:28.545 --> 01:01:30.489
the room that you're in from where

01:01:30.489 --> 01:01:32.656
you're calling from , open your eyes ,

01:01:32.656 --> 01:01:34.820
if they were closed , notice what you

01:01:34.830 --> 01:01:36.959
can see , notice what you can hear ,

01:01:37.429 --> 01:01:40.129
maybe push your feet into the ground

01:01:40.139 --> 01:01:42.389
stretch . Notice what it feels like to

01:01:42.399 --> 01:01:44.566
stretch , what it feels like to extend

01:01:44.566 --> 01:01:47.320
your arms and come back to the session .

01:01:50.370 --> 01:01:53.770
Fantastic . Well , um yeah , yeah . So

01:01:53.780 --> 01:01:55.613
that is again , the three minute

01:01:55.613 --> 01:01:57.780
breathing space . It's a great thing .

01:01:57.780 --> 01:01:59.891
It's a great pause . Um That can help

01:01:59.891 --> 01:02:02.002
you again , make relationship choices

01:02:02.002 --> 01:02:04.058
um that are in line with your values

01:02:04.058 --> 01:02:06.224
and to help you to make decisions that

01:02:06.224 --> 01:02:08.336
um with a lot more clarity . So we're

01:02:08.336 --> 01:02:10.336
gonna go ahead and move into . Um I

01:02:10.336 --> 01:02:10.300
know we're at the top of the hour . So

01:02:10.310 --> 01:02:13.399
we're moving into um yeah . Any

01:02:13.409 --> 01:02:15.800
questions that people have on any of

01:02:15.810 --> 01:02:17.921
the topics that we've covered today ,

01:02:17.921 --> 01:02:19.977
you can feel free to use the webinar

01:02:19.977 --> 01:02:21.866
chat or the Q and A um for Yeah ,

01:02:21.866 --> 01:02:23.921
anything that you want to cover . So

01:02:23.921 --> 01:02:25.977
all of our strategies that we talked

01:02:25.977 --> 01:02:28.088
about today are summarized here . And

01:02:28.088 --> 01:02:30.199
so if anything comes up that you want

01:02:30.199 --> 01:02:32.254
to ask about , then we've got all of

01:02:32.254 --> 01:02:34.477
them again summarized there . Yep . And

01:02:34.477 --> 01:02:34.399
also if people want to post in the chat ,

01:02:34.409 --> 01:02:36.899
any reactions or responses to that

01:02:36.909 --> 01:02:38.798
three minute breathing exercise ,

01:02:38.840 --> 01:02:41.110
whether you noticed anything or

01:02:41.120 --> 01:02:43.342
anything was coming up for , you , find

01:02:43.342 --> 01:02:45.620
it relaxing . If you find it difficult ,

01:02:45.620 --> 01:02:47.842
you can also feel free to share that as

01:02:47.842 --> 01:02:49.842
well . Yeah , and it looks like the

01:02:49.842 --> 01:02:52.009
webinar chat also has some information

01:02:52.009 --> 01:02:51.830
about um providing feedback and

01:02:51.840 --> 01:02:53.709
receiving um a certificate for

01:02:53.719 --> 01:02:56.350
participation . So , um if you need to

01:02:56.360 --> 01:02:58.582
sign off , feel free , if you'd like to

01:02:58.582 --> 01:03:00.527
stick around for questions , um we

01:03:00.527 --> 01:03:02.638
would welcome those as well and thank

01:03:02.638 --> 01:03:04.804
you so much for joining us . Well , JP

01:03:04.804 --> 01:03:06.971
and Mary , this was excellent and full

01:03:06.971 --> 01:03:09.193
of really good and useful information .

01:03:09.193 --> 01:03:11.409
I think the one question I'd have um

01:03:11.790 --> 01:03:13.840
that I think it kind of can be

01:03:13.850 --> 01:03:16.080
overarching , applied to all of what

01:03:16.090 --> 01:03:18.034
we've discussed today is , can you

01:03:18.034 --> 01:03:20.550
speak a little bit more about smart

01:03:20.560 --> 01:03:24.229
goals and somebody is ready to develop ,

01:03:24.699 --> 01:03:26.699
you know , a good relationship with

01:03:26.699 --> 01:03:28.921
their bed space or they're like , yep ,

01:03:28.921 --> 01:03:31.032
I am motivated to wrap my head around

01:03:31.032 --> 01:03:33.143
my finances or I'm gonna do something

01:03:33.143 --> 01:03:35.649
with my diet . I'm ready to exercise ,

01:03:35.659 --> 01:03:37.949
et cetera . I find so many as a

01:03:37.959 --> 01:03:40.419
clinician myself . So many folks with

01:03:40.429 --> 01:03:43.030
whom I work , if it's not approached

01:03:43.040 --> 01:03:46.139
correctly , they can try it and either

01:03:46.149 --> 01:03:48.371
fail and throw the baby out of the bath

01:03:48.371 --> 01:03:50.593
water and say , well , that didn't work

01:03:50.593 --> 01:03:52.689
or take on too much . That's

01:03:52.699 --> 01:03:55.979
unrealistic . Um And then sort of have

01:03:55.989 --> 01:03:57.989
that out as like , well , it didn't

01:03:57.989 --> 01:04:00.211
work for me . Uh Can you speak a little

01:04:00.211 --> 01:04:02.378
bit about smart goals and how they can

01:04:02.378 --> 01:04:04.433
be applicable to basically any topic

01:04:04.433 --> 01:04:06.211
you talked about today ? Yeah ,

01:04:06.211 --> 01:04:05.949
absolutely . You know , I think that

01:04:05.959 --> 01:04:08.181
that's a really great question . Um and

01:04:08.181 --> 01:04:10.403
can really help people think reflect on

01:04:10.403 --> 01:04:12.515
their goals as well . So thank you so

01:04:12.515 --> 01:04:14.681
much for bringing that up . So I think

01:04:14.681 --> 01:04:14.649
one of the big things um is , is really

01:04:14.659 --> 01:04:16.659
like thinking about that smart goal

01:04:16.659 --> 01:04:18.659
acronym and thinking about OK , how

01:04:18.659 --> 01:04:20.992
does it fit into there ? So for example ,

01:04:20.992 --> 01:04:22.992
if my broad question were something

01:04:22.992 --> 01:04:24.992
like I want to get more sleep , but

01:04:24.992 --> 01:04:27.103
it's hard to feel sleepy at a certain

01:04:27.103 --> 01:04:29.270
time . Um Then what we , what we might

01:04:29.270 --> 01:04:31.326
recommend is something like shifting

01:04:31.326 --> 01:04:30.850
your sleep schedule a little bit . So ,

01:04:30.860 --> 01:04:33.027
rather than saying , ok , I'm going to

01:04:33.027 --> 01:04:35.249
bed at 1 a.m. So now I'm going to start

01:04:35.249 --> 01:04:37.193
going to bed at 8 p.m. Ok , let me

01:04:37.193 --> 01:04:39.416
shift it down by , you know , something

01:04:39.416 --> 01:04:41.471
like 30 minutes . So that's specific

01:04:41.471 --> 01:04:43.693
and narrow . It's measurable because we

01:04:43.693 --> 01:04:45.693
can actually track like , ok , am I

01:04:45.693 --> 01:04:47.860
going to bed this 30 minutes earlier ?

01:04:47.860 --> 01:04:50.082
Um , it's achievable because it's still

01:04:50.082 --> 01:04:52.304
within that kind of sleepy window where

01:04:52.304 --> 01:04:54.638
I know I'm , I tend to feel drowsy . Um ,

01:04:54.638 --> 01:04:54.429
and it's , you know , it's a long term

01:04:54.439 --> 01:04:56.606
investment in some of those goals . So

01:04:56.606 --> 01:04:58.606
it might not be , you know , you're

01:04:58.606 --> 01:05:00.828
hitting the exact amount sleep that you

01:05:00.828 --> 01:05:03.050
want , but it's a movement in the right

01:05:03.050 --> 01:05:01.969
direction . I think that that's a

01:05:01.979 --> 01:05:03.923
really big thing with a lot of our

01:05:03.923 --> 01:05:06.090
goals is you don't have to achieve the

01:05:06.090 --> 01:05:07.979
end point , you just have to move

01:05:07.979 --> 01:05:10.090
towards that end point . Yeah . And I

01:05:10.090 --> 01:05:12.257
like the , I like the time based , the

01:05:12.257 --> 01:05:12.090
fact that the time based definition

01:05:12.100 --> 01:05:14.378
here says milestones because it can be ,

01:05:14.378 --> 01:05:16.322
it can be tempting to say , ok , I

01:05:16.322 --> 01:05:18.544
wanna solve my sleep problems . Now , I

01:05:18.544 --> 01:05:20.767
wanna get eight hours of sleep when I'm

01:05:20.767 --> 01:05:22.822
currently getting five hours or four

01:05:22.822 --> 01:05:24.989
hours . And so recognizing that , ok ,

01:05:24.989 --> 01:05:27.100
I can both be making forward progress

01:05:27.100 --> 01:05:30.800
as Mary said and I can be . Um , and I ,

01:05:31.189 --> 01:05:33.419
and I can be , um , maybe not hitting

01:05:33.429 --> 01:05:36.129
the exact end goal that I want to um

01:05:36.139 --> 01:05:38.361
tomorrow . Yeah , it can be , it , it's

01:05:38.361 --> 01:05:40.583
easier to maintain momentum if we can ,

01:05:40.583 --> 01:05:42.695
if we can look at those little wins .

01:05:42.695 --> 01:05:44.861
So , hey , I got six hours of sleep on

01:05:44.861 --> 01:05:46.861
average this week instead of five .

01:05:46.861 --> 01:05:46.610
That's excellent . Like that's , that's

01:05:46.620 --> 01:05:48.731
a , you know , I've , I've got myself

01:05:48.731 --> 01:05:50.731
one more hour . That's more rem and

01:05:50.731 --> 01:05:52.898
memory consolidation and looking at it

01:05:52.898 --> 01:05:55.009
from that angle again , is gonna kind

01:05:55.009 --> 01:05:57.176
of keep the momentum going rather than

01:05:57.176 --> 01:05:59.342
saying , oh , , I only got six hours .

01:05:59.342 --> 01:06:03.090
So there's no point in continuing . Got

01:06:03.100 --> 01:06:05.669
it . That's , that's very helpful and

01:06:05.679 --> 01:06:08.350
very clear . Um I see we're at the

01:06:08.360 --> 01:06:10.527
bottom of the hour and I don't see any

01:06:10.527 --> 01:06:12.749
questions in the webinar chat or in the

01:06:12.749 --> 01:06:15.979
Q and A . So I'll go ahead and say just

01:06:15.989 --> 01:06:18.770
a huge thank you to uh JP and Mary .

01:06:18.780 --> 01:06:21.169
Thank you for this information . Uh

01:06:21.179 --> 01:06:23.346
Please , no audience that this will be

01:06:23.346 --> 01:06:27.250
hung on the Don Ofr web page .

01:06:27.260 --> 01:06:29.482
So it's going to live and be able to be

01:06:29.482 --> 01:06:31.482
reviewed . I think there's a lot of

01:06:31.482 --> 01:06:33.260
really good tangible actionable

01:06:33.260 --> 01:06:35.800
information in here . Similarly , we

01:06:35.810 --> 01:06:38.330
have , it was put in the chat , we have

01:06:38.340 --> 01:06:40.850
our Don ofr mental health awareness

01:06:40.860 --> 01:06:43.290
discussion guide which syncs up with

01:06:43.300 --> 01:06:45.820
the themes that we've talked about here

01:06:45.830 --> 01:06:47.997
today . That's also in the chat and on

01:06:47.997 --> 01:06:50.219
our web page , easily accessible . So ,

01:06:50.310 --> 01:06:52.532
you know , I hope that folks found this

01:06:52.532 --> 01:06:54.770
webinar perhaps helpful for themselves

01:06:54.780 --> 01:06:57.270
or at the very least if you work with

01:06:57.280 --> 01:06:59.391
sailors and marines , how it could be

01:06:59.391 --> 01:07:01.502
applicable to them . Because what was

01:07:01.502 --> 01:07:03.224
described today , these stress

01:07:03.224 --> 01:07:05.113
reduction techniques , they are ,

01:07:05.113 --> 01:07:07.280
they're evidence based . They're known

01:07:07.280 --> 01:07:09.336
to work for a lot of people and they

01:07:09.336 --> 01:07:11.558
are our front line prevention efforts .

01:07:11.558 --> 01:07:13.580
You know , let's address problems

01:07:13.590 --> 01:07:16.810
before we reach a crisis level or

01:07:16.820 --> 01:07:18.931
before we throw something against the

01:07:18.931 --> 01:07:20.653
wall or have an outburst or do

01:07:20.653 --> 01:07:22.431
something that's gonna harm our

01:07:22.431 --> 01:07:24.209
families or our careers or both

01:07:24.209 --> 01:07:26.649
addressing stressors early . And often

01:07:26.659 --> 01:07:29.475
is the first four of prevention and the

01:07:29.485 --> 01:07:31.794
tools um that the Ryans have shared

01:07:31.804 --> 01:07:34.705
with us today are precisely on track

01:07:34.715 --> 01:07:36.715
and targeted to helping sailors and

01:07:36.715 --> 01:07:39.054
marines . So JP Mary really thank you

01:07:39.145 --> 01:07:42.084
so much and we will go ahead and close

01:07:42.094 --> 01:07:45.705
out today's Don Ofr webinar um on

01:07:45.715 --> 01:07:47.824
managing stress for Mental Health

01:07:47.834 --> 01:07:49.890
Awareness Month . Thank you all very

01:07:49.890 --> 01:07:52.056
much and we'll talk to you soon . Take

01:07:52.056 --> 01:07:52.665
care . Thank you . Thank you .