692d Podcast

This episode is about ensuring your personal safety when times get tough. A reoccurring theme throughout this month and something I hope you remember well after, suicide is preventable. I discuss multiple steps you can take to ensure your own safety but remember that reaching out and seeking help, although extremely difficult, is the best way to protect yourself and those you love. If you need help, raise your hand and we'll come to you.

You have 168 hours in a week, make sure you use at least some of that time to talk with friends, family, or colleagues about the importance of mental health and self-care. Recognize that sometimes, our best may not reach the same heights as other days, and that's perfectly okay. You are not a machine and no one expects you to be one. All I ask is that you take the time necessary to ensure that your mental health and self-care are prioritized as high as your work tasks. Service before self does NOT mean service instead of self.

We all have a mandate to stay physically fit but that is not only so we look good in our service dress. Physical exertion has so many health benefits for the mind and the spirit. We all want to have the peace of mind of being able to pass a PT test at any time, so a consistent exercise program will not only provide the reassurance needed for passing tests, but it will also provide endorphins and allow the stress of the days and weeks to be shaken off. Here's a challenge for anyone willing to drop their times: do the following exercises and let me know what your time is. 50 air squats, 25 burpees, 40 sit-ups, 25 burpees, 30 push-ups, 25 burpees.

Cooking is not something I particularly excel at. I've made a few dishes in my life that were worthy of praise, but for the most part, I stay out of the kitchen, especially when my wife is cooking (she doesn't need an extra child in there). Also, I am useless without a recipe and directions. If you try this out, let me know what dishes you made.

As someone who is affected greatly by my sleep issues, I can't stress how important adequate, restful sleep can be. When I don't get my 7½ hours of beauty rest, it affects each part of my life, with how productive I am, how I treat people at work, and how I interact with my family. If you are not satisfied with your sleep quality, talk to Maj Olmstead, MSgt Navarrette, or TSgt Johannesson to discuss some options and learn some helpful tips and tricks.

Journaling has been a big part of my life since I was a child. Anyone who has gone through trauma and seen a therapist was told or recommended to keep a journal or diary of their thoughts and feelings. Someone once said that "Everything you need to know, you learned in Kindergarten." Well, I didn't learn to journal until 3rd grade so I am a little behind the curve in that aspect, but I've been a work-in-progress for a while. After the death of a friend and my suicide attempt, I have kept journals and filled numerous composition and other notebooks. Today, I've upgraded to keeping my journals and notes in Obsidian (obsidian.md) so I can link specific feelings, thoughts, and events together with a graph view to aid in recognizing patterns. However you want to manage the chaos in this world, journaling is a simple and cheap way to keep order.

Gratitude is a simple thing to track. Some people recommend to write down three things you are grateful for at the end of the day so you are actively looking for things to be grateful for throughout the day and others recommend writing down three things first thing in the morning so that you start your day with gratitude in mind and allows that to permeate throughout your day. I know that keeping a gratitude journal of the things I am grateful for when it comes to my wife and kids has transformed how I interact with them. When you are actively looking for gratitude inducing situations, you see more positivity in the world around you. That is never a bad thing, especially with your loved ones.

This episode almost feels like a follow-on to yesterday's. The message is still the same, if you notice someone in pain, help. So many nuances and tones are missed through digital communications so if you ever feel like something is off with someone, say something. Talk with them on the phone or in person. Verbal cues and vocal intonation can provide so much of a person, regardless of the words they say.

We have all gone through ACE training and for many of us, we have never felt the need to use it. It's a very difficult to put yourself in, especially if you are way off base. However, that slight uncomfortable feeling can be the start of a conversation that saves a life or, at least, helps you find out what is going on in a colleague's life. If you see someone in pain, help.

Yoga is a great way to connect to your body. We all need breaks throughout the day and some light stretching is a great way to refocus your mind and keep blood flowing throughout the limbs. No one is going to judge you if you step away from the desk for a few minutes, strike a Warrior Pose for 30 seconds and complete a sun salutation. Even if they do, you'll be more energized and ready for a snarky comeback if the need arises.