MILITARY LIFE

This is an incredibly challenging time, but you have tools and resources to help you stay strong.

TOP 10 WAYS TO PRACTICE RESILIENCE SKILLS DURING CHALLENGING TIMES

Uncertain times like these can present incredible challenges. Normal life has turned upside down because of coronavirus disease 2019 ( cdc.gov/coronavirus/2019-ncov), and no one knows when things will be settled again. Military families are used to uncertainty and challenges and already have skills needed to remain resilient in challenging times. The current COVID-19 situation can be an opportunity to practice your resilience skills and share them with others.

Change and uncertainty can increase stress and anxiety. A healthy dose of concern can help solve problems, but paying too much attention to things we can't change can leave us feeling powerless and more stressed. Here are 10 things you can do to practice staying strong and build resilience skills to help yourself, your partner, your children and other loved ones:

• Recognize the situation and validate your feelings. It is normal to feel stressed and worried right now. There is a saying in psychology that "what we resist, persists," so the best way to begin to address an issue is to face it. Acknowledge that things are uncertain now and know that is OK. If you are not worried or anxious, that's fine too. Everyone deals with stress in different ways, and the most important thing is to validate whatever you are feeling.

The Centers for Disease Control and Prevention offers information on managing stress during the outbreak at cdc.gov/coronavirus/2019- ncov/daily-life-coping/managing-stress-anxiety.html If you want to talk to a professional, free, confidential non-medical counseling is available through Military OneSource at militaryonesource.mil/leaders-service-providers/sp-l-confidential-help/confidential-non-medical-counseling-provides-support

• Talk to your children. It's especially important to talk to children now, because even if they aren't saying anything, they may have questions and concerns they don't know how to voice. Talk to them in an age-appropriate manner ( dodea.edu/upload/HowtoTalktoYourKidsAbouttheCoronavirusBranded_3_3_20.pdf) about COVID-19 and make sure to acknowledge their feelings.

PARENTING RESOURCES DURING COVID-19 Try this updated list of extensive parenting resources featuring new ideas for managing children at home during the pandemic. militaryonesource.mil/more-parenting-resources-for-managing-at-home-during-covid-19

• Follow accurate information about the virus. Make sure you are doing the things you can to stay safe and healthy while staying at home ( militaryonesource.mil/family-relationships/family-life/preventing-abuse-neglect) and explain those things to your family. Continue to check the Coronavirus Information for Our Military Community page ( militaryonesource.mil/coronavirus) for updates.

• Try to view the current social situation as a challenge rather than an insurmountable problem. Yes, times are difficult right now, but things will get better again. The situation in China has already improved, and with time, will improve in the rest of the world.

• Maintain routines as much as possible. Paying attention to things you can control helps to decrease anxiety and increase a sense of personal effectiveness.

• Limit media exposure. Stay updated on health and safety measures, but try not to tune in 24/7. Constant media viewing can increase stress and anxiety. Choose one or two reliable news sources and schedule regular times to check updates. Make time for positive input as well. Try searching online for good things that have come out of the current social situation. You might be surprised at what you find. 

• Stay connected. Talk to your spouse, your children and extended family. Military spouses ( militaryonesource.mil/family-rela- tionships/spouse/military-life-for-spouses/military-spouse-support) usually have a strong, established virtual support network. This could be a time where you help others develop similar connections.

• Practice positive thinking. When you find yourself dwelling on negative thoughts or worrying excessively, stop and count 10 things that make you feel grateful. Starting a gratitude journal can be a powerful daily practice, and is also something that is easy to do with children to get them to practice positive thinking skills. For more ideas, check out these resilience resources ( militaryonesource.mil/confidential-help/interactive-tools-services/resilience- tools/resilience-tools-the-essentials) from Military OneSource.

• Help others. Research shows that helping others decreases anxiety and builds resiliency. Search online for things people are doing during COVID-19 to help others. Have your kids draw pictures and text them to grandparents. Bring groceries to an elderly neighbor who can't get out. Have your teenager organize a video dance party or put together a playlist for family dance time. You can also search online for organizations that are helping deployed service members and veterans, and find some way to get involved.

 Take care of yourself and seek help if you need it. Make sure you are practicing good self-care, and addressing all five pillars of wellness ( militaryonesource.mil/national-guard/psychological-health-program/the-pillars-of-wellness). Turn off the TV. Listen to music. Get outside and take a walk. Check out these other tips for managing stress ( militaryonesource.mil/health-wellness/healthyliving/managing-stress/follow-these-stress-relief-tips). Everyone needs a hand now and then, and the Department of Defense offers a variety of programs and services to keep service members and their families healthy and strong. Help for an unsafe or abusive relationship is available at thehotline.org. The military community has resources to support you if your partner's behavior makes you feel uncomfortable or anxious, and you are seeking ways to maintain your boundaries at home, or make a plan for safety. Call 911 if you are in immediate danger, or if your partner or spouse has threatened you, your children or someone you know. If you are on a military installation, call your military law enforcement office. Connect 24/7 with an advocate at the National Domestic Violence Hotline by calling 800-799-7233, or chat online at thehotline.org. Parenting help ( militaryonesource.mil/family-relationships/parenting-and- children/parenting-infants-and-toddlers) is available, and you can tap MilParent Power year-round at militaryonesource.mil/family-relation- ships/parenting-and-children/parenting-infants-and-toddlers/milparent-power If you have financial stresses as a result of COVID-19, contact your military service relief organizations at militaryone- source.mil/financial-legal/personal-finance/protecting-your-finances, or tap other financial resources at militaryonesource.mil/financial-legal/personal-finance/protecting-your-finances/support-for-financial-stresses-caused-bycovid-19.

Free, confidential non-medical counseling ( militaryonesource.mil/leaders-service-providers/sp-l-confidential-help/confidential-non-medical-counseling-provides-support) is available for eligible individuals, and for immediate help you can call the Military Crisis Line at veteranscrisisline.net/get-help/military-crisis-line

KEEP CALM WITH COVID COACH This app can help you cope with pandemic-related stress. It's free, secure and recommended by the Department of Defense. militaryonesource.mil/health-wellness/recommended-wellness-apps

This is an incredibly challenging time, but you have tools and resources to help you stay strong. Understanding of COVID-19 is rapidly changing. For updates and information specific to your location, visit your installation's official website. You can also follow your installation's Facebook, Twitter or Instagram platforms. For Department of Defense updates for the military community, visit Defense.gov, follow Military OneSource's Facebook, Twitter and Instagram platforms, and continue to check the Coronavirus Information for Our Military Community page for updates.

MOVING WITH PETS

When you're preparing for a military move, having a pet can add another layer of complexity, particularly if you're moving overseas. But you know the drill: spend some upfront time planning and preparing, and you can ease some of the stress of relocating for both you and your pet. 

PET MOVING TIPS

• Before your move, make sure you bring your pet to the vet. Making sure your pet is healthy and has updated immunizations can make a domestic or overseas move go smoother. Before moving, consider some tips for keeping track of your pet in unfamiliar territory:
• • Give your pet an identification tag. The tag should display the name of your pet, your cellphone number and the phone number of an emergency contact.
• • Take a picture of your pet so that you can show people what it looks like should it get lost during the move.
• • Consider having your veterinarian insert an identification microchip under your pet's skin. 

TRAVELING IN THE CAR

• Make the move easier on your pet. Spend time with your pet in the vehicle. Introduce it well beforehand to the crate that you intend to use during the move. Show your pet that traveling can be fun. Try the following tips:
• • Offer your pet a reward whenever it gets into the vehicle.
• • Take your dog, for example, on short drives to the park so that it associates car travel with a happy destination.
• • Put the pet's crate you plan to use inside your home or backyard, leave the door open and put a treat inside the crate.
• • Teach your dog to respond to a bathroom command such as "go potty" or "go outside." Make sure you give your cat access to a litter box.

MOVING TO ANOTHER STATE

• • Visit the U.S. Department of Agriculture's Animal and Plant Health Inspection Service's website ( aphis.usda.gov/aphis/pet-travel) to see if there are rules for bringing animals into the state to which you have been assigned. • There may be a limit to the number of pets that you can have on a military installation. Look up the regulations for your installation before you start to pack. • Call a friend and ask if he or she can watch your pet on moving day. • Seek out pet-friendly hotels along your travel route before moving day.
• • Don't forget to take your pet's health certificate and proof that it has current vaccinations.
• • Put your pet's food, water, bowls, leash, toys, bedding, plastic bags and medication in one bag.
• • Feed your pet three to four hours before the trip and give it a light meal when you stop for the night.
• • Stop at rest areas and give your pet some water as well as a chance to run around. Give your cat access to a litter box. 

MOVING TO ANOTHER COUNTRY

• Prepare to move your pet in advance of an overseas trip. You can save yourself and your pet a lot of hassle and potential heartache by understanding the ins and outs of rules of your destination country. Different nations have different rules and quarantine requirements associated with the relocation of cats, dogs and other types of pets.
• • Contact the consulate or embassy in the country to which you were assigned to learn about the rules for bringing in pets.
• • Many overseas destinations require that pets have microchips with a number that matches the number on the health certificate.
• • Check the airline travel requirements for pet crates before buying a crate.
• • Write your name, your pet's name and your destination address on the crate. If your pet is unfriendly, then put a warning on the crate.
• • Ask your airline if you need to reserve a space on the flight for your pet.
• • Some countries may require your pet to be quarantined for an extended amount of time before it can live with you. The cost associated with that quarantine can be pricey. The Department of Defense may reimburse you for up to $550 ( defensetravel.dod.mil/site/faqpet.cfm) if you are an active-duty member moving to a country where the quarantine period is mandatory.
• • The Department of Defense will not reimburse you for the relocation cost associated with moving your pet from one country to another.

Help ease the stress your family and pet might experience during a major move by knowing what to expect before you begin to pack. Various transportation rules and health regulations could impact you and your pet, and you will want to be prepared to deal with them when they arise. Each installation has its own rules regarding pets. Contact your new installation ( installations.militaryonesource.mil) to get specific information before your move.