MARCH is the month of REFLECTION

PEC is kicking off a monthly fitness challenge starting 01 March. In honor of that and all the hard work our Military community and Families do, the National Guard Professional Education Center has partnered with the Consortium for Health and Military Performance in a 5-week “Get Into Fighting Weight” challenge! This challenge encourages soldiers and their families to explore all aspects of their health, diving deep into the 5 pillars that make up Holistic Health and Fitness: physical readiness, nutritional readiness, mental readiness, sleep readiness and spiritual readiness. Included in the challenge are self-assessments, tasks and tips to help move you toward a healthier, happier, more holistic lifestyle. Step by step guidance provided by the Get Into Fighting Weight workbook makes this challenge readily available for you and your family to undertake!

5 WEEK “GET INTO FIGHTING WEIGHT” CHALLENGE: GET INTO FIGHTING WEIGHT WORKBOOK

• Challenge 1 – Assess Your Health Habits
• Challenge 2 – Create a Meal Plan
• Challenge 3 – Plan Your Workouts
• Challenge 4 – Prioritize Sleep
• Challenge 5 – Manage Your Stress

STORYTELLING WITH OUR H2F TEAM

When was the last time you thought about your story? Have you ever sat down and wondered what got you to where you are today? Or what makes you do the things you do? Acknowledging, and then sharing what has shaped us up to this point is a powerful tool to help us grow and mover forward in life. The same goes for improving our health. Throughout time humans have used storytelling to pass down lessons learned, family history, and share narratives to better understand where we have been and explore possibilities of where we could go. Not only is story telling built into our DNA, it is a vital part of our social, spiritual, and family readiness. Consider writing your own story as the first step towards a healthier, happier, hungrier life!

• Storytelling
  • Training Battalion Story Submission (Training Battalions submit personal Stories here)
  • Resources:
    • Storytelling: A powerful tool to improve military wellness
    • Leadership best practice: Adaptability
    • 5 mental-rehearsal tips to optimize performance and stress management

FAMILY READINESS with our H2F team

We spend all day looking at computer screens, phone screens, tv screens and otherwise preoccupied with technology. This month, we at PEC are challenging you to disconnect at mealtimes. Aim to have at least one family meal a day free of distractions. This means putting down the phones, computers, and iPads and turning off the TV. Dedicate this time to enjoying your food, engaging in discussion, laughing and fostering your family unit.

• Reources
  • Top 11 traits of optimized families
  • 6 tips to support your family’s nutritional wellness
  • 5 strategies to put family time first
  • Nourishment tips from an Army National Guard Holistic Health and Fitness officer - Human Performance Optimized (hprc-online.blogspot.com)
  • Spirituality resources

PHYSICAL FITNESS with our H2F team

In the spirit of moving every day, we at the Professional Education Center for the National Guard encourage you to join us in participating in our monthly H2F physical fitness goals! This month, we will be running a St. Patrick’s Day 5K on March 14, 2023. Grab your friends and families, get outside, and knock out 3 miles before you celebrate the holiday weekend! Once you complete your challenge, share your success with us using the link below and send us a picture or video to be featured on Instagram.

We spend all day looking at computer screens, phone screens, tv screens and otherwise preoccupied with technology. This month, we at PEC are challenging you to disconnect at mealtimes. Aim to have at least one family meal a day free of distractions. This means putting down the phones, computers, and iPads and turning off the TV. Dedicate this time to enjoying your food, engaging in discussion, laughing and fostering your family unit.

Share your participation pictures and/or videos

Follow us on Instagram

Here’s how our PEC Training Battalions can win the monthly H2F Challenge:

• % 5K participation
• % Family dinner

April is the month of Team Building

PEC TEAM FITNESS CHALLENGE: Get involved in a group fitness event!

Building winning teams and facilitating successful teamwork plays an enormous role in helping soldiers establish holistic health and fitness practices into their own lives, as well as those of their family members, friends, and fellow soldiers. Practicing fitness as part of a group inspires adherence, friendly competition, and motivation. What we can do as a team far outreaches what any one of us are capable of doing on our own. Not to mention, practicing social fitness and family fitness brings joy and empowerment beyond the traditional benefits of solo physical exercise!

This month, we’re challenging you to partake in a group physical fitness challenge of your own. If you’re in need of some inspiration, several of our soldiers at PEC will be partaking in the 2023 Heroes Cup, an event in Little Rock put on by Friends of the Guard. The Heroes Cup is a 10-event, team-oriented fitness challenge that inspires camaraderie, mental and physical resiliency, and most of all, fun. Once you’ve chosen your own group fitness event for the month, let us know in the MS Teams link below what event you complete and what the best part of working out as a team was!

"To organize your own group fitness event with your family, community, or unit, click here for examples of workouts that were designed specifically for a competitive, team-driven environment! Visit this link for some tips that will help facilitate your group event: Group physical training to improve unit military fitness | HPRC (hprc-online.org).

For already existing group events in your area, consider looking to the following organizations and events: Spartan, Tough Mudder, studio group fitness events and classes, or outdoor bootcamps.

If you’re local and are looking for more information about the Heroes Cup, visit: Friends OTG (google.com).

Tell us what your Unit did for your team event

TEAMWORK WITH OUR H2F TEAM

Trust: Practice trust by believing that the individuals on your team are competent, reliable, and loyal to the mission. Lead by example by demonstrating these qualities yourself.

Cohesion: Grow the bonds of your organization through shared commitment, mutual support, and cooperation.

Diversity: Respect when individuals bring multiple approaches, different kinds of problem solving and new ideas to the table.

Leadership: Support your team members through mutual trust, emotional intelligence, and a bird’s-eye view.

For more information on any of these interpersonal skills and how to practice them, visit HPRC-online.org

PHYSICAL FITNESS with our H2F team

In the spirit of moving every day, we at the Professional Education Center for the National Guard encourage you to join us in participating in our monthly H2F physical fitness goals! This months 5k will a team scavenger hunt. Each team will start with an "easter egg" that will have a clue to the location of their teams next "easter egg." Collect as many clues or "easter eggs" as you can in 45 minutes. Grab your friends and families, get outside, and knock out 3 miles before you celebrate the holiday weekend! Once you complete your challenge, share your success with us using the link below and send us a picture or video to be featured on Instagram.

Share your participation pictures and/or videos

Follow us on Instagram

Here’s how our PEC Training Battalions can win the monthly H2F Challenge:

• Highest number of Easter Eggs found during 5K
• Take a team picture for Brigade Wall and best team costumes
• % Participation in group fitness event (to include DEKA)
• Nominate ONE INDIVIDUAL from your training battalion to win OUTSTANDING TEAM MEMBER of the MONTH (submission above)
• % 5K participation
• % Family dinner

May is the month of Culture

CULTURE WITH OUR H2F TEAM

Culture is defined as 'the characteristic features of everyday existence shared by people in a place and time'. Culture is a large part of our feeling of connectedness and the relationships that we build throughout our lives. Consider the culture of your unit, your family, your social circle. How are your communities incorporating the features of holistic health, such as physical activity, nutrition, sleep, spirituality, and mental resilience into the culture? Some great ways to start building a healthier culture include preparing and eating meals together as a group, partaking in group workouts, setting aside time for adequate sleep and recovery, and having conversations about your people's wellbeing. This month, we encourage you to do a wellness check on your communities' cultures to see how you can foster healthier habits!

PHYSICAL READINESS WITH OUR H2F TEAM

May is National Sports and Physical Fitness Month. On the April 30th 2021 The President of the United States of America proclaimed May to be National Fitness & Sports Month, calling upon the people of the United States to make daily physical activity a priority, to support efforts to increase access to sports opportunities in their communities, and to pursue physical fitness as an essential part of healthy living.

Physical activity is key to maintaining health and well-being. Physical activity and exercise can improve fitness, reduce stress, reduce risk for chronic disease, and ease symptoms of anxiety and depression. For our youth physical activity and sports can help them develop leadership skills, time management, build relationships, teach problem solving skills, and improve focus. Learn more here Move Your Way.

Use Physical Fitness and Sports to build Hardiness through three C’s:

• Commitment – being engaged and seeing most parts of your life as interesting and meaningful.
• Control – having a sense of self-efficacy and the belief that you can influence outcomes in your life.
• Challenge – seeing change and novelty as exciting and as an opportunity for you to learn and grow.

To participate in this national recognition, consider participating in a local sporting event, functional fitness competition, marathon, relay, obstacle run, triathlon, or create your own sporting event with your unit, friends, or family!

2023 is the 10 year anniversary of the Murph Challenge.

The Memorial Day Murph Challenge is the official annual fundraiser held in honor of LT. Michael P. Murphy. The event consists of a one-mile run, 100 pullups, 200 pushups, 300 squats, and concludes with another one-mile run, all in a 20lb vest or body armor. This event is intended to test participants’ physical, mental and emotional limits and raises money for the LT. Michael P. Murphy Memorial Scholarship Foundation. This event can be done by anyone from anywhere and can be scaled or adapted to anyone’s personal skills and abilities. Visit the official Murph page to register

Start training for a 20-mile ruck march, with a 5K ruck on PEC’s campus May 19th! Training for a long-distance foot march under load takes time and training. To complete 18+ miles with a load of 25+ pounds you must already be trained up or must complete a comprehensive training program. Our first training session will begin with a self-paced loaded or non-loaded 5k ruck or walk on May 19 at PEC. Each week we will have Strength and Conditioning specific towards accumulating miles and improving load carriage.

Join us in person for each training ruck if you’re on campus at PEC or partake virtually from your home state. All training rucks will be announced on the website and if you want to have a copy of the training schedule sent directly to you, click here to submit your name and email! Encourage your unit to follow along and host one of their own.

NUTRITIONAL READINESS WITH OUR H2F TEAM

With Memorial Day right around the corner, many of you probably have family picnics, unit potlucks, and holiday weekend parties that you’re either hosting or attending. Consider being the guest or host that brings a healthy and delicious meal this year! For some inspiration, click the drop-down menu below for some easy and nutritious recipes that are well suited for group events. If you make your own, share your recipe and a picture of the dish under the participation tab below! PEC will be hosting their own potluck on MAY 19th from 1100-1300 at Shiloh Pavilion for all PEC personnel.

Memorial Day Recipes

Chili lime grilled corn on the cob

Ingredients

• 4 cobs corn, husk removed
• 1 teaspoon cooking oil
• 1 tablespoon butter
• 1 teaspoon chili powder
• ⅛ teaspoon sea salt
• 1 lime
• Chopped cilantro, to serve

Instructions

• Preheat your BBQ to high heat. Coat the corn in the oil, place it on the grill, and cook it for 10 minutes, turning it every few minutes so that it cooks on all sides.
• Melt the butter in a small frying pan then stir in the chili powder and sea salt.
• When the corn has finished cooking, remove it from the grill and brush the chili butter evenly over each piece. If you don't have a brush you can spoon the butter over the corn.
• Squeeze the lime over the corn, sprinkle with cilantro, and serve immediately.

Rosemary ranch chicken kabobs

Ingredients

• ½ cup olive oil
• ½ cup ranch dressing
• 3 tablespoons Worcestershire sauce
• 1 tablespoon minced fresh rosemary
• 1 tablespoon white sugar, or to taste (Optional)
• 2 teaspoons salt
• 1 teaspoon lemon juice
• 1 teaspoon white vinegar
• ¼ teaspoon ground black pepper, or to taste
• 5 skinless, boneless chicken breast halves - cut into 1 inch cubes
• 10 (6 inch) wooden skewers, soaked in water for 30 minutes

Instructions

• Whisk olive oil, ranch dressing, Worcestershire sauce, rosemary, sugar, salt, lemon juice, vinegar, and pepper together in a medium bowl; let stand for 5 minutes. Add chicken to the bowl and stir until coated; cover and refrigerate for 30 minutes.
• Preheat an outdoor grill for medium-high heat and lightly oil the grate.
• Remove chicken from marinade and shake off excess. Thread marinated chicken onto skewers; discard remaining marinade.
• Cook chicken skewers on the preheated grill until no longer pink in the center and the juices run clear, 4 to 6 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Fruit Pizza

Ingredients

• 1 cup whole wheat flour
• 3/4 cup old fashion oats
• 1/2 tsp cinnamon
• 1 tsp baking powder
• 1 large egg
• 1/3 cup brown sugar
• 1 tsp vanilla
• 1/3 cup vegetable oil
• 3/4 cup plain Greek yogurt
• 3 oz light cream cheese
• 2 tbsp sweetener of choice (maple syrup (honey, very ripe banana, etc))
• 1 kiwi (sliced)
• 1/2 banana
• 1 peach
• 1 pint blueberries
• 1 pint strawberries (sliced)
• 1 pint raspberries

Instructions

• Preheat oven to 350 degrees and line a round pizza pan with parchment paper.
• In a large bowl, combine flour, oats, cinnamon and baking powder. In a small bowl, whisk egg, brown sugar, vanilla, and oil. Add the wet mixture to the dry mixture and stir until ingredients combine.
• Pour batter onto pizza pan lined with parchment paper gently spreading into a circle. The dough may be too small for the size of your pan. If so, just form the dough into a round shape. Bake for 10 minutes or until the “crust” is golden brown.
• While the crust is baking, combine Greek yogurt, cream cheese, and sweetener of choice in a small bowl.
• Allow crust to cool then spread yogurt mixture on top of the crust and decorate with fruit.

Part of Nutritional Readiness is practicing healthy nourishment habits around your family, your unit, and your peers. If you are fiercely protective of fueling your body with healthy choices and proper portions, you will inspire the loved ones around you to do the same. Sit around a table eating great food, disconnected, and enjoying the company you keep and sharing stories.

Remember, refer back to previous month’s tabs to continue building on the habits and skills you’ve already been establishing!
Tell your story.
Share a meal with your family.
Get a team together to workout.

Let us know if you’re participating in our 20-mile ruck training plan by clicking here. Send us your name and email and we’ll send you the training plan. Join us in person on PEC’s campus for our first training ruck on May 19th.

Click here to officially register for the Murph.

Drop your recipes or pictures of your Memorial Day dishes by clicking here. We’ll share any recipe submissions we get!

June is the month of Celebrate

CELEBRATE WITH OUR H2F TEAM

This month, the Holistic Health and Fitness team is challenging you to reflect on the following questions:

• 1. How does your physicality and ability to move affect your day?
• 2. How does access to food and knowledge of nourishment benefit your body and mind?
• 3. How does mental resilience contribute to your ability to handle challenges and setbacks?
• 4. How does a safe place to sleep and recover contribute to your wellness?
• 5. How do you utilize meditation, prayer, or mindfulness to build your spirituality?

Consider using them to celebrate the impact of good health and balance between all 5 pillars of Holistic Health and Fitness. On the flip side, consider the challenges we face without good health within the pillars of physicality, nutrition, sleep, mental wellness, and spirituality. Further, remember that these pillars aren't a guarantee. Find gratitude this month for what you are capable of and continue to be fiercely protective of your health.

PHYSICAL READINESS WITH OUR H2F TEAM

National Donut Day (but make it healthy)

Celebrate National Donut Day this Friday June 2nd by following in PEC’s footsteps with a two-mile fun run followed by protein donuts and coffee! If you’re on campus, meet us at the CAPC at 0700 to take part in this event. If you’re not on campus, follow our Instagram page (@ng_pec_hpo) to see how we’re making our own easy, protein donuts to celebrate (and stay healthy doing it) this Friday!

The Army Birthday

Wednesday June 14th, 2023 marks the Army’s 248th birthday. With many things to celebrate and honor on this day, our physical health and abilities are at the top of the list. This month is a time to reflect on what others in our formations have sacrificed for us to stand here today. We challenge you as a unit, family, organization, or community to organize and conduct a celebratory workout in honor of the Army’s birthday on the 14th. Consider a group run or collectively acquiring 248 reps of several movements to get everyone involved!

SPIRITUAL READINESS WITH OUR H2F TEAM

“The spiritual dimension applies to all people, whether religious and nonreligious. Identifying one’s purpose, core values, beliefs, identity, and life vision defines the spiritual dimension. These elements, which define the essence of a person, enable one to build inner strength, make meaning of experiences, behave ethically, persevere through challenges, and be resilient when faced with adversity,” (FM 7-22, pg 10-1). In thinking about the theme of “celebrate” this month, consider the strength it takes to find celebration during hard times. By practicing and fostering your spiritual fitness, you build resilience and the capacity to handle the challenges we face as service members and military family members.

For more information on spiritual fitness, visit Spiritual Fitness | HPRC (hprc-online.org) for articles regarding this topic.

Show your participation this month:

We love to see how you are incorporating holistic health and fitness into your own life! Continue to share what you are doing with your unit, family, community or individual via email or on social media.

July is the month of Future

FUTURE WITH OUR H2F TEAM

When you invest in your health, you are investing in your future. Change, growth and forward movement in every aspect of your life demand getting a little uncomfortable in the present moments. In order to operate as a high functioning soldier and member of your community, you must protect and maintain your pillars of health. Our team is asking you to look closely this month at the actions you are taking today to achieve the holistic health status you need in order to perform at the optimal level tomorrow, in one year, in five years, and ultimately throughout the final years of your career and your life. Your future starts by practicing one small habit that challenges you today and every day in order to yield a more resilient you tomorrow.

PHYSICAL READINESS WITH OUR H2F TEAM

“Walk, Run, Move” Social Media Campaign: HPRC and PEC have partnered up for the month of July to promote a Total Force Fitness approach to increasing physical activity and improving the overall health and performance of our service members and their families. Throughout the entire month, HPRC will be posting weekly challenges, trivia questions, and resources on their Instagram page, and we are encouraging you to participate! Follow HPRC and PEC on Instagram, and follow along throughout the month of July for continuous updates and challenges: @hprconline, @ng_pec_hpo, @ngpec1974. Tag @hprconline when you post your challenge participation, and use the hashtag #WalkRunMove!

MENTAL READINESS

In the spirit of ‘future’, our H2F team has been working closely with our Knowledge Management (KM) Team here on PEC’s campus to capitalize on the resources available for information sharing. Our organization’s priority is to stay ahead in our rapidly developing, technologically-focused operational environment, and we must continue to learn new skills and utilize the most updated systems. While change can be challenging and is often met with resistance, learning new skills helps us to continually develop our cognitive abilities and remain mentally agile. KM is the expert organization to ensure the right information is getting to the right people at the right time. This month, we are combining the mental and physical pillars of Total Force Fitness to stay active while also helping soldiers develop essential knowledge within the world of information sharing. Please consider joining us for the following two events! Disc Golf: 14 July 2023, LRAFB, 1330 Circuit Workout: 28 July 2023 at PEC’s track, 0700-0800

Consider reaching out to the KM experts in your organization this month to coordinate events that can facilitate a physically and mentally stimulating learning experience. If you would like more information on events you can plan, reach out to our organization for more information!

SHOW YOUR PARTICIPATION THIS MONTH:

We love to see how you are incorporating holistic health and fitness into your own life! Continue to share what you are doing with your unit, family, community or as an individual via email or on social media. This month, be sure to tag @hprconline if you are participating in the “Walk, Run, Move” Instagram challenges!

FOLLOW OUR H2F TEAM ON SOCIAL MEDIA FOR MORE CONTENT THROUGHOUT THE MONTH: @NG_PEC-HPO

AUGUST PEC CHALLENGE IS: WORKPLACE WELLNESS

HOW TEAMS BUILD TRUST FOR PEAK PERFORMANCE

Building high peforming teams takes trust, cohesion, high morale, and achievment. Ineffective teams can lead to overtaxed stress response, anxiety, depression, and chronic illness.

Here are some examples wining team dynamics from the SMEs at HPRC-online.org (How teams build trust for peak performance | HPRC (hprc-online.org)):

• Dependability is mostly about trusting the actions of others. For example, do they keep their word and honor their commitments? It’s about believing someone is reliable, and you can count on her or him to show up as expected.
• Physical trust is about feeling comfortable trusting others with your stuff or putting your physical safety in someone else’s hands. When it comes to military teams, this a big one. Even in non-combat situations, you might have to entrust your physical safety to your unit members—whether it’s through PT or other training exercises.
• Emotional trust is a confidence you might have with someone close such as your partner, battle buddy, or longtime friend. And you feel at ease sharing your true feelings or thoughts because you know the other person won’t use them against you. Emotional trust is also about believing in others’ good intentions and knowing they support you and have your back.
• Team trust is believing all your teammates are working towards the good of the whole, rather than their own personal interests. In addition, teammates are confident about each other’s skills, capabilities, and overall competence. Team trust is particularly important for performance because without it, you might spend more time questioning others’ intentions and micromanaging their responsibilities instead of your own.

There are many ways to build trust within a work team, your unit, or other workgroup. But it’s important to note trust is dynamic and ever changing, so think about evaluating the levels of trust in your team regularly.

To start, you build group trust with time and proximity. Over time, groups go from “forming,” to “storming” (period of conflict while teammates adjust to the group dynamic), to “norming” (period when trust and cohesion start to develop), to “performing.” Again, this is a process that simply takes time as you practice working closely together. To help your group grow closer through these stages, try some tactics to build group trust.

Leadership is a crucial piece of building trust in military teams too. Military units might not always have the luxury of taking the time to reach the “performing” stage before a mission, so the element of leadership is particularly important to help build trust quickly. Leaders must set the example by displaying trustworthiness and embodying strong interpersonal leadership traits. It’s only when team members trust their leadership that they’re willing to put it all on the line to achieve the team goal.

SEPTEMBER PEC CHALLENGE IS: CONNECT TO PROTECT

SOCIAL SUPPORT

Human Beings are social creatures. We thrive off connectenedness and shared experiences. Without these in our lives we isolate, become depressed, anxious, and even more withdrawn. Support from family and friends can help you face hardships as challenges instead of responding with fear and anxiety. They can help you achieve goals and find gratitude. When you surround yourself with others they can cover your six, and you can cover theirs.

Here are some examples of teammates that “got your six” from the SMEs at HPRC-online.org (Ask yourself, “Who’s got my six?” | HPRC (hprc-online.org):

• They’re empathetic and encouraging. Whether it’s a quick text message just to check in, taking your phone call in the middle of the night, or helping you process a recent failure, there are people in your life who you can count on—no matter what. They help you navigate challenges and change. They help you highlight and savor successes too.
• They challenge you.Your biases might prevent you from seeing beyond your own perspective, which can sometimes impede your ability to accurately evaluate situations you find yourself in, solve problems, and maintain good relationships. You probably can think of someone in your life who pushes you to see beyond what’s right in front of you or challenges beliefs you might have about yourself or others.
• They know that little things matter, so they’re helpful.Maybe your neighbor puts out your trash when she knows you’re TDY. Or you might have a coworker who brings coffee on busy meeting days. Those around you who know the little things matter—and find ways to assist—can help you more easily manage your day-to-day demands.
• They support your professional development.Supervisors and other colleagues also “got your six” by helping you develop pathways to your career goals and aspirations. They create opportunities for growth and provide you with vital mentorship and feedback.
• They help build your resource bank.When you’re struggling or going through tough times, those who “got your six” might be the first ones who are brave enough to tell you when they notice something might be wrong. They recognize and honor boundaries, while leading you to resources that can help improve your coping skills. They support you when you seek help to better cope with things too.
• They might not come in forms you expect.Support can come from groups within your community, family, and even your pets. Online support groups, sports teams, and recreational clubs also can boost your feelings of belongingness and connection in unconventional ways.

Remember supporting others, especially when you feel stressed, can enhance your well-being and strengthen bonds you can depend on in the future too. The benefit is a two-way street, so reflect on how you give and receive support. Think broadly when you ask yourself, “Who’s got my six?” Take a minute to acknowledge how those people impact your life. Thank them on social media and include #GotMySix in your post.

OCTOBER PEC CHALLENGE IS: PRESCRIPTION DRUG MISUSE

KNOW YOUR OVER THE COUNTER MEDICATIONS

Over-the-counter (OTC) medications, such as pain relievers, cough and allergy meds, antibiotic and itch creams, etc., can be safe and effective, but they should still be used with caution. In general, OTC medications aren’t dangerous as long you use them as directed. The primary danger of OTC drugs comes from not having a healthcare provider to help you understand the risks and potential side effects. This puts even more responsibility on you to be informed. Even though you don’t need a prescription for OTC meds, you still need to take them seriously. Know your over-the-counter medications | HPRC (hprc-online.org)

OTC medication self-check:

• What are the side effects?
• Can you drink alcohol with it?.
• What foods, drinks, or other meds are dangerous to mis with it?
• Is it safe to drive or use potentially dangerous equipment when taking it?
• Is there any reason or medical condition to not take it?
• The U.S. Department of Health and Human Services recommends asking your healthcare provider some questions before using a new medicine. (Some of this information you can find by taking the time to read the label of OTC meds. We’ve also noted where to find this info on the label.)
• What condition does this medicine treat? → Uses section
• Should I take it with food or not? Is there anything I shouldn’t eat or drink when taking this medicine? → Warnings section
• What side effects might I expect? What should I do if I have a problem? → Warnings section
• Will this medicine cause problems if I’m taking other medicines? → Warnings section
• Is it safe to drive while taking this medication? → Warnings section
• How many times a day should I take it? At what time(s)? → Directions section
• When should I stop taking the medicine? → Directions section

Bottom Line

OTC drug labels are helpful, but they don’t replace the need to talk with your doctor or other healthcare provider about the medications you take—especially if your symptoms continue after a few days. Consult and update your doctor regularly about any OTC meds (and dietary supplements) you’re using. Be sure to let them know if you’ve changed dosages or stopped using any meds, too. Know your over-the-counter medications | HPRC (hprc-online.org)

NOVEMBER PEC CHALLENGE IS: STRESS LESS DURING THE HOLIDAYS

PRACTICE KINDNESS, GRATITUDE, AND AWE BEYOND THE HOLIDAYS

There are defining moments in life that bring forth a sense you’re part of the universe in ways much bigger than yourself. You can experience awe and wonder at the birth of a child, healing of disease, mystery in science, surviving a tragic accident, catching a fish, friendship, gazing at stars in the sky, encountering wildlife, feeling the calm of a gentle stream, or the intense power of a great waterfall. The holiday season also provides many chances for you to experience a connection to something much larger than yourself. It helps to take time away from your busy life to reflect and connect to a deeper meaning through rituals, community gatherings, family traditions, sharing of gifts and love, or service to others too.

However, amazing experiences and moments of transcendence can get lost in the daily grind. It’s easy to fall into the trap of taking life for granted or mindlessly rushing from task to task. The demands of daily life have a way of taking over and wearing you down. But what if you could see daily activities through a spiritual lens, rather than as things that get in the way or chores that are just part of the ebb and flow of existence? Is it possible to experience deeper meaning in ordinary, everyday life? Practice kindness, gratitude, and awe beyond the holidays | HPRC (hprc-online.org)

Take a moment to consider the following list:

• Grocery shopping and meal prep
• Housework and yard work
• PT
• Guard duty
• Changing diapers
• Zeroing a weapon
• Rush-hour traffic
• Getting your kids ready for bed
• Land navigation
• Walking your dog
• Taking out the trash
• Bathing and getting dressed
• Brushing your teeth
• Work

Share kindness with others

During the holidays, you can practice kindness by serving others or donating food, clothing, or money. You can host a family dinner or give thoughtful gifts as well. Keep in mind being kind to others doesn’t just help those you’re serving: It also helps you find joy, enjoy stronger relationships, and have better overall health.

The more you practice kindness, the easier it becomes and the more you gain. Try to share kindness in your everyday life beyond the holiday season too. Do random, small acts of kindness for others and reflect on the impact you’re making. For example, cutting your neighbor’s grass becomes more than just an extra chore added to an already busy schedule. It might be a way to bless and encourage someone going through a tough time. Hassles—such as cleaning dirty handprints off a door or picking up an endless stream of toys—can instead become a way to appreciate your toddler learning to explore the world. Even housework or picking up trash alongside a road can be an expression of care for what you’ve been given.

Connect with gratitude and awe

Throughout the holidays, many rituals and ceremonies provide chances for you to be grateful for what you’ve received, express gratitude to those who have helped you, and feel connected to others and the world. To experience awe helps you to focus more on serving the greater good and be happier. Similarly, regular practice of gratitude helps you develop a stronger connection with others, and it can strengthen your spirituality and humility.

You can connect with others and the world through awe and gratitude in your everyday life. For instance, you can connect with nature during a PT run. Or maybe push yourself out of your comfort zone to experience something new. You also can enhance your thankfulness by reflecting on what you’re grateful for during your commute to work or discussing best parts of the day at dinnertime. Or try to find other ways to grow your gratitude in your daily life.

The eyes of the heart are opened through gratefulness. Appreciation is a window through which you can see riches in everyday life. There’s a tendency to not fully realize something’s value until it’s missing. A thankful heart transforms the ordinary and allows you to savor and cherish every day in a meaningful way.

Practice kindness, gratitude, and awe beyond the holidays | HPRC (hprc-online.org)

DECEMBER PEC CHALLENGE IS: LIFE AFTER LOSS

DOES EVERYTHING HAPPEN FOR A REASON

Your beliefs about the world affect how you make sense of problems and address them. Your beliefs also impact what you notice about the world, yourself, and others—and what you miss. It’s especially important to be mindful of your beliefs and how they might help or hinder you when you’re dealing with a tough problem. In the process of coping, healing, and problem-solving, many people seek comfort in the notion that “everything happens for a reason.”

Amidst overwhelming adversities, you might find yourself asking, “Why did this happen?” or “How can that happen to a good person?” There are times when you can draw strength from knowing the reasons why, but it’s also possible that you might never find a reason that makes sense. When you can’t find evidence that fits your beliefs, it can deepen grief and further your sense of despair and anger. In addition, the quest for satisfactory answers doesn’t solve the problem of how you’re going to respond to or even deal with the aftermath of a challenging time. The search to make sense out of hardship and the questions of ultimate concern will be there still.

But in the midst of trial, asking questions in a different way can make a great difference. What if you ask yourself, “What next?” Or what if you ask how you can make good come from something bad? These questions are building upon the belief that “everything happens for a reason” with a slight adjustment to make it “everything can happen for a reason.” When you shift from seeking reasons to creating them, it can fuel hope, purpose, and healing. You make pain, hurt, and loss count for something when you seek to make good come out of bad situations.

Few things will test the strength of your spirit like devastating circumstances. Creating and aligning to a worthwhile cause is like a phoenix that rises out of the ashes. Making good come from bad situations can’t erase what happened or why it happened, but it does create a path forward that enables you to live with and triumph over adversity. Does everything happen for a reason? | HPRC (hprc-online.org)

Misconceptions about optimism

Positive thinking is more than the common perception of seeing the glass is half full. The main concern of optimistic thinkers isn’t whether the glass is half full or half empty. Instead, they focus their energy where they have control to make a situation better. If the liquid in the glass is poison, optimistic thinkers don’t just look at the bright side and say, “Well, at least it’s only half filled with poison,” and drink it up! Instead, they recognize what’s going wrong, focus their energy on how to remove the poison, and then fill the glass with something good. And even if the glass is half filled with good stuff, optimistic thinkers focus on where they have control to make the situation better: to get more good stuff in the glass! Only when they’re certain further action wouldn’t help the situation, optimistic thinkers accept things, see the glass as half full, and direct their energy to other places where it can be productive. 5 ways to power your performance with optimism | HPRC (hprc-online.org)

Advantages of optimistic thinking:

• Optimists experience a whole host of beneficial outcomes compared to pessimistic thinkers.
• Better at handling stress, overcoming setbacks, performing under pressure, and taking advantage of opportunities
• Greater social support and joy in their relationships, and they’re seen as better leaders
• Tend to live longer, experience lower risk of heart disease, and have better recovery after surgery
• Improved quality of life and fewer symptoms of depression and anxiety
• Better performance in sports, work, and school
• Greater job satisfaction and longer job retention

5 ways to power your performance with optimism | HPRC (hprc-online.org)

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