1 00:00:00,440 --> 00:00:02,620 shipmates were Admiral Bruce killing 2 00:00:02,620 --> 00:00:04,842 him here and I want to take a moment to 3 00:00:04,842 --> 00:00:06,842 talk with you about stress . It's a 4 00:00:06,842 --> 00:00:09,064 common part of life and especially life 5 00:00:09,064 --> 00:00:11,280 in the military , sailors and marines 6 00:00:11,280 --> 00:00:13,502 experienced many conditions of stress , 7 00:00:13,502 --> 00:00:15,169 including high work demands , 8 00:00:15,200 --> 00:00:17,300 separation from loved ones and 9 00:00:17,300 --> 00:00:19,680 deployment related stressors . The 10 00:00:19,680 --> 00:00:22,160 reality is a little stress isn't always 11 00:00:22,160 --> 00:00:24,660 bad , it can be an effective motivator . 12 00:00:25,040 --> 00:00:27,207 The adrenaline released as part of our 13 00:00:27,207 --> 00:00:29,262 stress response can help improve our 14 00:00:29,262 --> 00:00:31,151 mental and physical performance . 15 00:00:31,440 --> 00:00:33,610 However , too much stress can 16 00:00:33,610 --> 00:00:35,820 negatively affect us and we need to 17 00:00:35,820 --> 00:00:37,931 learn how to balance our stress so we 18 00:00:37,931 --> 00:00:40,390 don't lose our cool , get burned out or 19 00:00:40,390 --> 00:00:42,279 engage in destructive behaviors . 20 00:00:42,820 --> 00:00:44,987 Fortunately there are a number of ways 21 00:00:44,987 --> 00:00:47,110 to effectively cope with stress in an 22 00:00:47,110 --> 00:00:49,290 effort to improve our daily lives and 23 00:00:49,290 --> 00:00:51,870 optimize our performance . Here are 24 00:00:51,870 --> 00:00:54,010 four stress management techniques . 25 00:00:54,460 --> 00:00:56,516 These seem simple , but they require 26 00:00:56,516 --> 00:00:58,960 practice like any other valuable skill , 27 00:00:59,840 --> 00:01:01,840 create positive habits and practice 28 00:01:01,840 --> 00:01:03,970 healthy coping , take good care of 29 00:01:03,970 --> 00:01:05,850 yourself by getting enough sleep 30 00:01:05,860 --> 00:01:08,850 exercise regularly , eat healthy and be 31 00:01:08,850 --> 00:01:11,660 sure to stay hydrated , embrace the 32 00:01:11,660 --> 00:01:13,900 challenge mindset . We can't always 33 00:01:13,900 --> 00:01:16,067 control the circumstances , but we can 34 00:01:16,067 --> 00:01:18,450 always choose how we think and respond . 35 00:01:18,940 --> 00:01:20,940 People who practices tend to bounce 36 00:01:20,940 --> 00:01:23,150 back from stress rather than letting 37 00:01:23,150 --> 00:01:25,150 stress negatively affect their well 38 00:01:25,150 --> 00:01:28,830 being and or performance . Third find 39 00:01:28,830 --> 00:01:31,052 creative ways to connect with others in 40 00:01:31,052 --> 00:01:33,163 order to be resilient . Everyone must 41 00:01:33,163 --> 00:01:35,219 have someone or a group with whom to 42 00:01:35,219 --> 00:01:37,660 share their stress with and finally 43 00:01:38,040 --> 00:01:40,290 take time to slow down and recharge . 44 00:01:40,460 --> 00:01:42,520 You owe it to yourself , take a few 45 00:01:42,520 --> 00:01:44,800 deep breaths and envision yourself in a 46 00:01:44,800 --> 00:01:47,340 peaceful place . Take a walk , listen 47 00:01:47,340 --> 00:01:50,950 to music or read a good book in closing . 48 00:01:50,960 --> 00:01:53,071 Please know that everyone experiences 49 00:01:53,071 --> 00:01:55,460 stress and challenges in our lives . 50 00:01:55,940 --> 00:01:58,162 But sometimes we need a helping hand to 51 00:01:58,162 --> 00:02:00,360 get back on track . Navy medicine is 52 00:02:00,360 --> 00:02:03,330 standing by to be that hand , we have a 53 00:02:03,330 --> 00:02:05,790 no wrong door policy . Any member of 54 00:02:05,790 --> 00:02:07,901 the Navy medicine team can get you to 55 00:02:07,901 --> 00:02:09,901 the help that you need just say the 56 00:02:09,901 --> 00:02:11,957 word . We have counselors and mental 57 00:02:11,957 --> 00:02:14,330 health professionals around the globe 58 00:02:14,340 --> 00:02:16,284 at both military medical treatment 59 00:02:16,284 --> 00:02:18,380 facilities and embedded within our 60 00:02:18,380 --> 00:02:20,730 operational units . To help you become 61 00:02:20,730 --> 00:02:22,840 more resilient and to foster your 62 00:02:22,840 --> 00:02:25,510 mental well being . Navy medicine is 63 00:02:25,510 --> 00:02:27,177 here for you while you do the 64 00:02:27,177 --> 00:02:29,343 critically important work of defending 65 00:02:29,343 --> 00:02:30,760 our nation . Thank you .