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Deployment Stress: Managing The Stress of Military Deployment

Post author:admin
Post published:August 14, 2021
Post category:POSTS

Deployments are tough! Leaving your family behind or having your family member leave, are equally stressful. No matter how much you prepare, when the time comes you go numb.

Not everyone can see through the smile on your face. There are various stressors that affect you differently at different stages of deployment.

Practicing stress management techniques is very important so that you can strike a balance. Without stress management, things get way tougher. I’ve tried to put together a list of ways you can cope with deployment stress.

But before we get to that, let’s understand what deployment stress actually is…

What is deployment stress?

For army personnel and their family deployment is not anything new. We are all aware of how deployment works. You can experience stress at different levels of deployment. The stress one experiences before, during, and after deployment is called deployment stress.

There are so many things that come to your mind when you start to near deployment. And sometimes you can be so overwhelmed by your emotions that it might result in stress and anxiety.

Stress in such situations is usually due to concerns about your loved one’s safety, taking care of your family single-handedly, finance, being away from family, etc.

Nobody likes to be the missing parent. An army spouse has a high chance of experiencing extreme stress caused due to deployment. Lack of communication, difficulty in matching time zones, managing home, job and children all alone can be challenging.

Being able to manage your stress can be very helpful in such times. The uncertainty of things can take a toll on your mental health. Being a service member or the family, stress is something that is coming your way.

Let’s quickly look at the symptoms of deployment stress first:

Emotional symptoms- there’s a lot of sadness, fear, worry, frustration & anticipation
Behavioral symptoms- anger, irritation, can’t keep calm
Cognitive symptoms- poor focus/thoughts/memory, negative mindset
Social symptoms- peer distancing, avoiding social contact

Also read: Try This Exercise To Stop Negative Thinking

Ways to Cope with Deployment Stress

Let’s begin with the pre-deployment phase.

1. Communicate well. Express your feelings and concerns with each other. Share your expectations, fears, ‘what ifs’, everything! There is so much emotion involved in this situation that only communication can soothe things down. Don’t be afraid of opening your heart.

2. Create memories. Be there for each other. Create as many memories as possible so that both of you can hold on to them during the deployment period. Spending time together is only going to strengthen your relations and will create a relaxed atmosphere, eliminating stress.

3. Look for people in similar situations. Knowing that you are not alone itself is a relief. Get to know other spouses, they can be your support group. You can learn from their experience.

During deployment

4. Enroll yourself. Do something that interests you. Take up a job, join classes, take classes, social work, etc. indulge in something that you can look forward to. Empty mind shelters the devil, keep yourself occupied doing something productive.

5. Create/join a support group. Meet with people in similar situations. You can plan lunch dates, events, get-togethers, etc. to keep a check on how you and others are coping. You can always benefit from one another.

6. Don’t mask your emotions. Suppressing your emotions can only cause trouble. If you have something in your mind, speak up! Let it out of your system. Being able to express your feelings and emotions will only make you stronger.

7. Learn stress management techniques. Look for stress management techniques that work for you. Get to know them and practice them regularly. You can try exercises, journaling, meditation, etc.

Also read: Effective Stress Management Techniques | Vanish Your Stress at a Snap

8. Don’t try to control things. Trying to control what’s not in your reach is just a waste of time and energy. To keep mental peace try to concentrate on things that you can control. Focus on your family, friends, work, hobbies, and whatever that’s close to you.

9. Self-care. Self-care is important at all times. Do regular exercise, take healthy meals, and sleep well. Take time off for yourself, enjoy, don’t drown yourself in work and responsibility.

Post-deployment

10. Avoid assumption/judgment about the other. There has been struggle and difficulties at both ends. So try to understand the other’s point of view as well. Having a positive attitude and empathy for each other will result in reduced stress and frustration.

11. Be honest and open. You’ve been apart for a long time. You’ve been overwhelmed by emotions and struggles all this while. Being open about your feelings is very, very important at this point. Both of you must have changed a bit during the course of the deployment. Only being openly honest about yourself can help in understanding the change.

12. Be patient. Be patient with each other. Both of you were functioning at a pace that has now changed. There are a lot of emotions and expectations involved. Being patient can help you get through this initial phase smoothly.

13. Vacationing together. Make plans to go out on a holiday. It can be as small as an evening together or as big as going on a vacation elsewhere. This helps rekindle the joy, admiration, and love for each other.

There are a few ways you can eliminate deployment stress from your life. I know this doesn’t look like a huge strategic plan but trust me this works. Because small things make a huge difference.

Endnote

If life throws lemons at you, don’t just make lemonade, plant a damn lemon tree! All I’m trying to say is make the best out of your situation. Don’t focus on what is in the past or what is about to happen. Focus on the present, on things that are in your control.

Worrying about something that’s inevitable is doing you no good. So kick that stress out of your life and just focus on doing good and being good. Because what you put there comes back to you.

I hope this article helps you in eliminating deployment stress from your life. If you know someone in this situation do share the article with them so that they can benefit as well.

Do tell me about your special tricks to manage deployment stress in the comment section below!

Remember, you’re not alone!

Take care! Stay safe!

Speaking of self-love…

Post author:admin
Post published:August 11, 2021
Post category:POSTS

Happiful and The Body Shop hosted an evening dedicated to conversations around self-love, with words of wisdom from Shareefa J, Cathy Reay, Rebecca Kimberley and Kat Nicholls

One of the reasons we love partnering with The Body Shop is their commitment to keeping self-love on our collective agenda. From their global self-love index research to the recent Self Love Street campaign, they’re continually reaching out to people with the message that who we are is always good enough.

This is why we were delighted to join in the self-love conversation earlier this summer, along with model, presenter and activist Shareefa J, writer, editor and skincare influencer Cathy Reay and psychotherapist and life coach Rebecca Kimberley.

Our very own Kat Nicholls, also a self-worth educator, led the conversation and now you can listen and watch below.

Find out more about The Body Shop’s Self Love Uprising movement.

Essential Reads: Medications for Smoking Cessation in Breastfeeding Women

Post author:admin
Post published:August 11, 2021
Post category:POSTS

Smoking is relatively common during pregnancy, with about 10% of all women smoking at some point during their pregnancy. The rates are even higher among women with psychiatric illnesses. While many women may be able to stop smoking or reduce their intake during pregnancy, most women resume smoking during the postpartum period. And women who suffer from postpartum depression are at even higher risk for smoking relapse.

Nicotine and other chemicals from cigarettes are transferred into breast milk at relatively high levels. The amount of nicotine to which the infant is exposed depends on the number of cigarettes consumed by the mother per day and also on the time interval between the last cigarette and the timing of breastfeeding. Nicotine also accumulates in breast milk (milk/plasma ratio 2.9), and some might be surprised to learn that the amount of nicotine transferred into breast milk is more than double the quantity transferred through the placenta during pregnancy.

Women are strongly encouraged to breastfeed, but women who smoke are more likely to have a lower milk supply, and those who do breastfeed tend to wean their babies earlier than women who don’t smoke. Studies indicate that smoking more than 10 cigarettes per day decreases milk production and alters milk composition. Furthermore, breastfed babies whose mothers smoke more than 5 cigarettes daily exhibit behaviors (e.g. colic and crying) that may promote early weaning.

Most studies have focused only on the effects of nicotine on the nursing infant; thus, we have little information on how the breastfeeding infant may be affected by the other toxic chemicals, including arsenic, cyanide, formaldehyde, and lead, which are found in the breast milk of women who smoke.

In addition to exposure to nicotine and tobacco byproducts in the breast milk, there is well-defined literature regarding the risks children incur as a result of passive, or secondhand, exposure to smoke, including increased susceptibility to Sudden Infant Death Syndrome (SIDS), development and/or exacerbation of allergic diseases, such as asthma, and more recurrent and chronic respiratory illnesses. Less understood are the risks of thirdhand smoke, the residual nicotine, and potentially toxic tobacco-derived chemicals left behind by tobacco smoke on surfaces including hair, skin, clothes, furniture, carpets, and walls.

Are E-Cigarettes a Safer Option?

The data regarding the use of electronic or e-cigarettes in breastfeeding women is limited. The recent reports of EVALI or e-cigarette or vaping-associated lung injury also raise concerns about the safety of using e-cigarettes.

Many people often assume that e-cigarettes are safer than smoking regular cigarettes. While there might be certain health advantages to e-cigarettes, they deliver the same or higher levels of nicotine to the smoker. Thus, we must conclude that e-cigarettes carry many of the same risks associated with nicotine exposure as regular cigarettes and are not a better option for nursing mothers.

What About Nicotine Replacement Products?

According to the data provided by LactMed, a 21 mg transdermal nicotine patch delivers an amount of nicotine to the nursing baby via breast milk which is equivalent to smoking 17 cigarettes per day. Using lower patch strengths (7 or 14 mg) results in proportionately lower amounts of nicotine delivered to the breastfed infant. We have no studies investigating the use of nicotine spray or gum in nursing mothers.

Based on these findings, we would conclude that babies exposed to the nicotine delivered through a transdermal patch may face some of the same risks as babies exposed to nicotine through maternal smoking.

Varenicline or Chantix

Varenicline is a partial nicotine agonist used for smoking cessation. Because there is no information regarding the use of varenicline in breastfeeding women and its impact on the nursing infant, we would typically avoid the use of this medication in this setting, if possible.

Bupropion (Wellbutrin)

There is limited information regarding the use of bupropion in breastfeeding women; however, there are data to indicate that the levels of bupropion in breast milk and in the nursing infant are low. While the risk of adverse events appears to be below, there was one report of a possible seizure in a nursing infant whose mother was taking bupropion. No infant serum levels were obtained. If bupropion is required by a nursing mother for either smoking cessation or the treatment of depression, there is no significant evidence to recommend avoiding or discontinuing breastfeeding.

Some Final Thoughts

Our information on the use of medications for smoking cessation in nursing mothers is limited, and there may be factors at play that may make smoking cessation more difficult, or at least different, in postpartum women (e.g., breastfeeding, sleep deprivation, postpartum depression). Based on the information we do have, it looks as if bupropion (Wellbutrin) is the option that has the most data to support its safety in breastfeeding women and their infants.

That said, smoking cessation strategies have limited efficacy, and recent data indicated that multiple medications and interventions may be required for success. If these interventions do not work or are not safe to use in breastfeeding women, one may consider the cessation of breastfeeding instead. While breastfeeding has may benefit, exposure to nicotine and tobacco byproducts in breast milk may pose some degree of risk to the nursing infant.

Ruta Nonacs, MD PhD

References:

Nicotine (LactMed)

New findings on how ketamine prevents depression

Post author:admin
Post published:August 11, 2021
Post category:POSTS

The discovery that the anesthetic ketamine can help people with severe depression has raised hopes of finding new treatment options for the disease. Researchers at Karolinska Institutet in Sweden have now identified novel mechanistic insights on how the drug exerts its antidepressant effect. The findings have been published in the journal Molecular Psychiatry.

According to the World Health Organization, depression is a leading cause of disability worldwide and the disease affects more than 360 million people every year.

The risk of suffering is affected by both genetics and environmental factors. The most commonly prescribed antidepressants, such as SSRIs, affect nerve signalling via monoamines in the brain. However, it can take a long time for these drugs to help, and over 30 percent of sufferers experience no relief at all.

The need for new types of antidepressants with faster action and wider effect is therefore considerable. An important breakthrough is the anesthetic ketamine, which has been registered for some years in the form of a nasal spray for the treatment of intractable depression.

Unlike classic antidepressants,

However, ketamine can cause unwanted side effects such as hallucinations and delusions and there may be a risk of abuse so alternative medicines are needed. The researchers want to better understand how ketamine works in order to find substances that can have the same rapid effect but without the side effects.

In a new study, researchers at Karolinska Institutet have further investigated the molecular mechanisms underlying ketamine’s antidepressant effects. Using experiments on both cells and mice, the researchers were able to show that ketamine reduced so-called presynaptic activity and the persistent release of the neurotransmitter glutamate.

“Elevated glutamate release has been linked to stress, depression and other mood disorders, so lowered glutamate levels may explain some of the effects of ketamine,” says Per Svenningsson, professor at the Department of Clinical Neuroscience, Karolinska Institutet, and the study’s last author.

When nerve signals are transmitted, the transmission from one neuron to the next occurs via synapses, a small gap where the two neurons meet.

The researchers were able to see that ketamine directly stimulated AMPA receptors, which sit postsynaptically, that is, the part of the nerve cell that receives signals and this leads to the increased release of the neurotransmitter adenosine which inhibits presynaptic glutamate release.

The effects of ketamine could be counteracted by the researchers inhibiting presynaptic adenosine A1 receptors.

“This suggests that the antidepressant action of ketamine can be regulated by a feedback mechanism. It is new knowledge that can explain some of the rapid effects of ketamine,” says Per Svenningsson

In collaboration with Rockefeller University, the same research group has also recently reported on the disease mechanism in depression.

The findings, also published in the journal Molecular Psychiatry, show how the molecule p11 plays an important role in the onset of depression by affecting cells sitting on the surface of the brain cavity, ependymal cells, and the flow of cerebrospinal fluid.

Story Source:

Materials provided by Karolinska Institutet. Note: Content may be edited for style and length.

10 Most Effective Manifestation Techniques For You To Attract Positivity

Post author:admin
Post published:August 11, 2021
Post category:POSTS

Most of you must have heard of the ‘Law Of Attraction, right? The principle saying that we attract what we think, we believe in. You put positive thoughts out there, you’ll receive positive experiences. Similarly, putting out negative thoughts will attract negative experiences.

Through this Law Of Attraction comes the ‘Law Of Manifestation’ as well. The law of manifestation explains that with the power of our thoughts we are capable of influencing our lives.

In this article, we’ll discover some of the most effective and best manifestation techniques that will help you influence your life, reach your goals and fulfill your dreams. To practice these manifestation techniques you need to keep an open mind and heart. The only way these manifestation methods will work is when you direct yourself to change.

Below are the 10 most effective manifestation techniques for you to attract positivity and bring a positive change in your life!

10 Powerful Manifestation Techniques

manifestation techniques law of attraction

1. Vision Boards

A vision board or a dream board is one of the best manifestation techniques. When you prepare a vision board, it helps you look and subsequently focus on the big picture. Sort of like scrapbooks, vision boards can include images, cut-outs of places you want to visit, positive abbreviations, pictures of what you imagine your future would look like, etc.

Mostly a vision board is artistic and creative. Make sure the print-outs you put on your board are in sync with your values and beliefs.

Once your vision board is set, take a moment to reflect on what you want to experience. Reflect on where you want to go, whom you want to meet, experiences you want to gain, etc.

2. Intent Journaling

Another best manifestation method is intent journaling. Our intentions also play a huge part in how our life is influenced. You can write in this intent journal once a day, a week, or a month. Making it a ritual will help you set your intention and move forward from there.

What you need to do in this intent journal is to make a list of things you intend to do (depending on your day, week, or month). These intentions need to be specific, for example; “I intend to get 2000 steps tomorrow” or “I intend to open my heart and mind to new opportunities this month”.

Again, your intentions should be in sync with your beliefs and values.

3. Gratitude Journaling

Count your blessings whenever you can. Once we are appreciative of the blessings, the things we have, the universe will give us more to appreciate. With the help of a gratitude journal, you can become aware of the blessings you have.

Make writing in your journal a nightly routine. Be grateful for the experiences you had during the day and write them down. Use this journal to express gratitude towards the universe and thank it for the blessings you’ve been given so far.

4. Conscious Belief Assessment

You may not realize it but your mind carries subconscious thoughts and beliefs that may affect our lives whether we like it or not. For example; you might yearn to perform well in competition but somewhere in your subconscious, you might believe that you’re not worthy of winning.

These subconscious beliefs can have an impact on your dreams and aspirations as well. Remember, the law of manifestation states that our thoughts and beliefs transform into real experiences.

For a conscious belief assessment, you can try self-reflection exercises to understand and change your beliefs.

5. Visualization

Apart from the above techniques, you can also try practicing visualization to strengthen your manifestation. Try to introduce different perspectives and visualize your goals. This technique is about imagining your future now!

Visualization techniques for manifestation can help you get a clear vision of what you need or want. To practice visualization you need to have a clear goal in mind, then visualize that you already achieved the goal.

6. Manifestation Affirmations

Positive manifestation affirmations are another best and powerful manifestation technique you can try. Once you’ve done your belief assessment, this technique can come in handy. These manifestation affirmations can help you eliminate negative perceptions and create more positive thoughts and beliefs.

You can try manifestation affirmations such as:

“I’m worthy of getting what I need”

“I believe in the power of the universe”

“I open my mind and my heart to change, trust, and faith”

You can repeat these affirmations during visualization, during meditation, or when you write in your intent journal.

7. Wheel Of Focus

This yet another manifestation technique will help you move your focus from negative thoughts to positive ones. To start with, you can jot down your goal on a piece of paper and write down a positive thought related to that goal next to it.

For example; your goal is to write a novel in one year, then you can write a positive statement next to it such as – I will write 1000 words daily or I will spend one hour of my day on my goal. This manifestation method will help you visualize your thoughts a little better too.

8. 17-Second Manifestation

Taking 17 seconds out of your day doesn’t sound too much right? Manifesting does not need to take more than 17 seconds either. This manifestation technique is not difficult to do. All you need to do is when you wake up, lay still for 17 seconds, and daydream.

How good your life will be if you had the car you wanted, the dream house you dreamt of, the relationship you always yearned for. Once you’ve given 17 seconds to these thoughts, get up and get on with your day.

Nothing will happen in 17 seconds but in these seconds you’ve put your thoughts, your desires out in the universe.

9. The ‘As If’ Practice

Another quick and effective manifestation technique is the ‘As If’ method. Developed by Alfred Adler, this practice aims at acting as if you already have what you desired. Fake it till you make it, ever heard of this? That’s what you need to practice here.

Act as if you’ve reached your goals and fulfilled your dreams. Instead of theorizing what you need, act as if you have everything you’ve been manifesting.

10. Positive Networking

Last but not least, this method of manifesting is as important as the rest of the techniques. Our minds work as a radio, it transmits what it hears, sees, and surrounds itself with. Negative attracts negative, positive attracts positive. Surrounding yourself with positive people can also play a huge role in manifestation.

Hang out with people who give positive vibes, avoid people with negative energies. You can also start this by following positive influencers on social media, read books with positive themes, listen to positivity podcasts, etc.

Thoughts Become Things…

Each of these methods of manifestation has a different role but the result will be the same. No matter which manifestation technique you use, if your intention is not positive and powerful, it won’t work. There is a whole science about the law of manifestation. You can read more about the Law Of Attraction to understand how manifestation works.

Experiment with the above-mentioned manifestation techniques to find the one that works best for you! You can also combine two or more manifestation methods.

Remember, manifestation will only work if you keep an open mind and heart. Believe in yourself and the universe.

Did you try these manifestation techniques? Did any of them work? Let me know in the comments below!

Believe in yourself, follow your dreams, and let your thoughts become your reality!

Take Care!