Tag Archives: stress

There Must Be Resolve!

Stacy Livingstone-Hoyte, AFC®, is an experienced financial counselor who has worked extensively with U.S. Armed Forces members and families. She is a long-time volunteer blogger for Navynavstress.com and previously served at the Fleet and Family Support Center, Millington, Tenn. as a financial counselor. As a military spouse, Ms. Livingstone-Hoyte knows firsthand of the financial challenges and opportunities that face military families across the globe. To that end, she embraces a steadfast belief that financial success can be simple, just not easy. –NavyNavStress.com note

Did you resolve to be a better steward of your hard earned money in 2015? If so, over the next month or two, you may feel bittersweet at times…you feel empowered by your financial progress, and then the holiday shopping bills arrive. You are not alone, and with focus, you will prosper. This is the kind of stuff that life is made of; equations or solutions of a sort. Personal money management can be as simple as this equation:

(Saving Money + With Consistency) – Reducing Debt = A Measure of Financial Success

This is no mystery here, but this success equation demands that there is resolve! This is the kind that forces planning and demands daily attention to your spending habits. And this is precisely what a New Year can bring! To live this type of equation, we must know what our current money status is, set goals, set realistic plans, and determine what success will look like for you. Here are a few tips to help you find the right equation to achieve resolution in your own finances:

Gather Your Numbers: This is post-holiday stop number one! Gather the most up-to-date account information about your assets and debt obligations. One way to do this is with a simple Excel spreadsheet where your column names are the name of the creditor, the total balance, minimum monthly payment and interest rates. This will help identify your net worth and create a viable budget.

Create or Touch-Up the Budget: Consult with a subject matter expert or your household financial partner to construct a realistic portrayal of how you allocate income, savings, investments, expenses and debt payments. Take time to reflect on the results of this assessment and breathe a deep sigh of relief for having created a living budget.

Goal & Plans: Having the previous information in hand, set realistic goals and plans to span the next 12 months and beyond. Resources such as www.powerpay.org or the Navy Electronic Financial Planning Worksheet can help you determine a payback method best suited for you, whether it’s placing your initial focus on debts with the highest interest rate or following a snowball method where you pay off debts from the smallest to largest. Conversely, if your goal is to build your savings arsenal, prioritize your emergency savings above other budgetary goals, as this is the number one stressor in personal financial planning. While three to six months’ worth of expenses and debt payments are recommended as a fairly sufficient emergency fund, a more attainable goal for many is to start with a smaller goal of at least $1,500. For a more in-depth discussion on debt reduction resources, refer to my blog from August 2014 where we discussed tips and resources to resolve your debts.

Any long term goal should always reflect your current capabilities and realistic expectations for the future. If you plan to save up money for future purchases, set realistic expectations on the total amount of money needed and the timeline to accomplish. If your goals involve investing, ensure that you have first established sufficient liquid funds and have the ability to pay off any outstanding consumer debt.

Monitor & Revise: It is equally important to monitor the progress you have made towards your goals. As challenges and opportunities arise, adjust your initial plans. A windfall of cash, such as tax returns, present a unique opportunity to compromise between paying off debts, saving and spending. Conversely, when the unexpected happens, such as car repairs, revisit your financial plan quickly so that any lost momentum can be regained.

Credit Check: The start of each new year is an ideal time to review your personal credit report. Federal law allows each consumer to obtain their free credit report from each of the three major bureaus (Equifax, Experian and Transunion) once per year. (Remember, this report will not include your credit score, which is requested separate, and sometimes with a fee.) One strategy to monitor your credit report more than once per year is to pull your report from one of the bureaus in January, a second bureau in four months later, then the third report from the last bureau another four months later. You can go to www.annualcreditreport.com for additional details.

Make 2015 the year you resolve to focus on your finances! If you need assistance from a professional, contact your nearest Fleet and Family Service Center, Command Financial Specialist or Military OneSource representative for free advice.

Building Resilience in the Face of Injury or Illness

140928-N-OT964-While the day-to-day life in the Navy can be stressful, navigating those stressors combined with the challenges of wounds, illness or injury can make even the most resilient Sailor or family member feel overwhelmed. Adapting to a new normal takes patience and determination, and it can also be an opportunity to perhaps inspire other wounded, ill and injured shipmates to thrive in the face of adversity.

One tool to help Wounded Warriors and their families build and maintain resilience is to create a Stress Navigation Plan. This plan is intended to be private, and it outlines your personal list of positive strategies and support resources. Go to www.navynavstress.com to download a template, then once completed, keep it in a safe place so you can reference it when you are feeling down.

A second way to support your resilience is to enroll in Navy Wounded Warrior – Safe Harbor. This program provides non-medical resources and support to guide active duty and retired Sailors and their families through recovery, rehabilitation and reintegration. One such program, adaptive athletic reconditioning, trained and guided 39 wounded, ill and injured Sailors to compete in the fifth annual Warrior Games in Colorado and the inaugural Invictus Games in London.

Above all, remember that asking for help, whether for physical or emotional issues, is a sign of strength. We don’t always have control over what life throws at us, but we can learn how to identify stress reactions and take measures to deal with them. There are multiple resources supporting wounded, ill and injured service members and families, including:

Enhancing Resilience and Recovery of Reservists

By Paul A. Finch, LCSW, Program Manager, Reserve Psychological Health Program and Director, Psychological Health for Navy and Marine Forces Reserves, and Dr. Mark Long, Health Promotion and Wellness Department, NMCPHC

CHARLOTTE, N.C. (Sept. 18, 2010) El-Brenda Wiley, a psychological health outreach program counselor(left), advises Ensign Chris Love, a member of the reserve component assigned to Cargo Handling Battalion (CHB) 4, and his wife during a pre-deployment family readiness conference. The Psychological Health Outreach Program is geared toward providing mental health care to service members who have served in support of Operation Iraqi Freedom and Operation Enduring Freedom. (U.S. Navy photo by Mass Communication Specialist 2nd Class Maddelin Angebrand/Released) http://www.navy.mil/view_image.asp?id=91996

CHARLOTTE, N.C. (Sept. 18, 2010) El-Brenda Wiley, a psychological health outreach program counselor(left), advises Ensign Chris Love, a member of the reserve component assigned to Cargo Handling Battalion (CHB) 4, and his wife during a pre-deployment family readiness conference. The Psychological Health Outreach Program is geared toward providing mental health care to service members who have served in support of Operation Iraqi Freedom and Operation Enduring Freedom. (U.S. Navy photo by Mass Communication Specialist 2nd Class Maddelin Angebrand/Released) http://www.navy.mil/view_image.asp?id=91996

It is well known that extended and repeat deployments can impact the readiness and psychological health of Sailors and Marines who put on their uniform every day in defense of freedom, but what about the Sailors and Marines who temporarily set aside civilian and family responsibilities and lace up their boots in support of the same cause? They receive the same pre-deployment training and experience the same potentially traumatic events, such as injury and loss, during deployment. Yet, studies indicate that Reserve and National Guard members may be at greater risk for developing psychological health conditions than their active duty counterparts. How can we bridge the gap?

Know the Facts

About 40 percent of Reserve and National Guard members returning from deployment report experiencing psychological health conditions (Hoge, Auchterlonie, & Milliken, 2006; Seal, Metzler, Gima, Bertenthal, Maguen, & Marmar, 2009). In addition, rates of post-traumatic stress disorder (PTSD) and depression actually increase in these service members during the period following a return from deployment, with some reports more than doubling in the first six months post-deployment (Milliken et al., 2007). This is substantially greater than that observed in active duty service members with similar combat experiences and suggests that post-deployment reintegration issues may pose a significant obstacle for Reserve and National Guard members (Milliken et al., 2007; Thomas, Wilk, Riviere, McGurk, Castro, & Hoge, 2010).

Identify the Challenges

Significant differences in occupations and social and military support structures likely contribute to the additional stress experienced by Reserve service members following their demobilization. Reservists are rarely employed in the military full time and frequently hold jobs in the civilian sector that may be disrupted by prolonged absences during deployments. When they return home, some Reservists may be out of uniform and back at their civilian jobs within weeks or even days, which can isolate them from the military community and its support systems. Many Reservists live and work in rural locations away from military bases, which can impede access to Medical Treatment Facilities (MTFs). This geographical limitation can delay treatment and further isolate a service member in need. In addition, families of Reservists may be less accustomed to the frequent and extended absences of their service member and are less likely to be integrated into a military community and culture that can offer support before, during, and after deployments (Erbes, Kaler, Schult, Polusny, & Arbisi, 2011).

Overcome the Barriers

Although Reservists face unique challenges when it comes to serving in the military and living in the civilian population, they may share the same negative perception of seeking support for a psychological condition as their active duty counterparts. Research suggests that only 23 to 40 percent of service members who were thought to have a moderate or severe psychological health condition following a recent deployment received professional assistance. Service members cite a variety of perceived barriers to psychological health services, including lack of trust toward professionals, the expense of seeking treatment, and the negative attitudes toward receiving psychological health support (Hoge et al., 2004; House Armed Services Committee 111-491, Report to Congress on Barriers to Seeking Treatment, 2012).

Bridge the Gap

The U.S. Bureau of Medicine and Surgery (BUMED) created the Psychological Health Outreach Program (PHOP) to serve as a psychological “safety net” for Reservists and their families who are in need of support services. Licensed mental health clinicians work to address and overcome the unique challenges that Reservists face and reduce barriers to seeking help. They provide assistance with issues related to PTSD, Traumatic Brain Injury (TBI), depression, substance abuse, and relationship issues. Services are available at six Navy and six Marine regional offices, which offer behavioral health care screenings, referrals, and 24/7 phone and email support. The PHOP staff also provides command support in the form of briefings and consultations. If you or someone you know is a Reservist in need of support reintegrating or transitioning back to civilian life, don’t hesitate to reach out for help.

If you or someone you know is contemplating suicide, seek immediate assistance. Do not leave the person alone. Call 911, seek help from a healthcare professional and/or call the Military Crisis Line. Chaplains, corpsmen, health care professionals at your MTF or branch clinic, and your local Fleet and Family Support Center can also provide assistance.

Available Resources

Psychological Health Outreach Program (PHOP)
Military OneSource
Military Crisis Line
Marine DSTRESS Line
Moving Forward

Your Navy Chaplain: Focused on “Every Sailor, Every Day”

By: Rear Adm. Margaret Grun Kibben, Chief of Navy Chaplains

Like a family, shipmates have an obligation to look out for each other, to look out for Every Sailor, Every Day.” While September is identified as Suicide chapPrevention Month, every day, day in and day out, we must direct our efforts to prevent the deaths of our Sailors, Civilians and all our family members.

Often when people think about suicide, it’s because they feel isolated and alone, as if no one will listen to them. I ask each of you to break the silence and start the conversation if you notice someone going through a difficult time. By engaging with your shipmates with the simple question, “Are you doing ok?” you are giving that person permission to reach out and ask for help. You are helping that person realize they are not alone. By really listening to their response, you also remind them that people do care about them and will care if something happens to them.

But it isn’t just about other people. Frankly, all of us have heard that message loud and clear and most of us are on the lookout for people who seem to be at their wit’s end. I’m more concerned about those of you who aren’t letting anyone in on your feelings of despair, isolation, or crushing pain. Please hear this message: it should never be a matter of taking your life but taking control of your life. All of us, no matter where we are in our lives, will encounter stress that can feel incredibly overwhelming. I encourage each of you to consider your own self-care and to take the steps now to build your own resilience to help navigate the stress that will inevitably come your way. And that means things like staying connected to your family, your shipmates, and the resources available to you. Knowing that we are not facing life’s challenges alone can help reduce stress levels before they ever develop into a personal crisis. But when it does, it means having the courage to say something to someone – to break YOUR silence – when you’ve lost control of your life and you need help.

As chaplains, we are committed to being where it matters, when it matters, with what matters. We help people reconnect with their sources for hope. That’s really our whole reason for being. We are here to make sure you have some place safe to go where you have absolute confidentiality to share your concerns or fears when things seem out of your control. You talk, and we’ll listen. If you just want to sit and not say anything, we’ll remain by your side. Chaplains will help you tap into your spiritual foundation or whatever keeps you grounded. And when you’re ready, chaplains will help you connect with the right resources and get you the help you need. Remember, our commitment is to you.

We are a team, the Navy Team. Together, we can make a difference in someone’s life – your life.

Contact your command chaplain to learn more about your right to absolute confidentiality with a chaplain. Don’t know who your nearest chaplain is? Call 1-855-NAVY-311 to be connected with a chaplain.

If you or someone you know is in immediate danger, call 911. If you or someone you know is in crisis, help is just a call or click away. Call the Military Crisis Line at 1-800-273-TALK (option 1) or visit www.veteranscrisisline.net.

For more information on the Navy’s ongoing efforts for suicide prevention, visit www.suicide.navy.mil.

Pledge to ACT – It’s about being there for Every Sailor, Every Day


As many of you know, life can get challenging when trying to balance mission demands in a changing environment and our family and personal lives. As a part of the Navy family, we’re never alone when trying to navigate these challenges. ESEDOur connections with each other can help us build resilience and protect us from the negative effects of stress when times get tough. Every day actions to build trust and encourage open and ongoing conversation can make a difference—and may save a life. It starts with each one of us having the courage to break the silence and reach out to our shipmates and friends when we notice them struggling, setting the stage for open communication and support. It’s about being there for Every Sailor, Every Day, by every Sailor, every day.

As we join in global recognition of September as Suicide Prevention Month, I ask that you take a moment to Pledge to ACT (Ask, Care, Treat) if you notice things that seem out of the norm for a shipmate, possibly indicating signs of distress. This confidential, quick and voluntary pledge is available to all Sailors and families online at https://survey.max.gov/index.php/437524/lang-en from Sept. 1 – 30. The pledge not only emphasizes ongoing support and bystander intervention, but encourages personal and proactive stress navigation practices that empower you to lead by example.

Pledge to ACT today… we are all in this together, and together we will make a difference.


Capt. Mike Smith
Navy Resilience Chief

For more information on Navy Suicide Prevention Month and additional ways to be there for “Every Sailor, Every Day” visit www.suicide.navy.mil.

“I Pledge to ACT” is not a survey and is for personal use only. Your decision to take part is voluntary and you may choose to take part, or choose to stop taking part, at any time. All responses are anonymous.