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15 March 2010
http://www.pbs.org/newshour/art/blog/2010/02/wednesday-on-the-newshour-
using-drama-to-understand-and-heal-the-wounds-of-war.html
PŌHAI PŪLAM A
PAGE 3
Gratitude Exercise
1. Set aside two or three minutes a day to do the gratitude exercise. The end of the day is a
good time for many people.
2. Find a quiet place where you can reflect.
3. Have a pen and paper or small notebook to write down your thoughts.
4. Write down at least five things for which you are grateful that happened during the day.
5. Write down everything for which you are grateful, from enjoying the sunrise to appreciating
your family or friends or a meal. "When writing things down," says Dr. Ben-Shahar, "fill your-
self up with the emotion of gratitude. Experience it while writing it down."
6. Take your time. Don't rush through the exercise or allow yourself to just go through the mo-
tions. Stay focused on the act of gratitude. "The key while doing the exercise is to focus,"
says Dr. Ben-Shahar. "Become mindful rather than doing the exercise as a matter of routine
on autopilot."
7. Do the gratitude exercise every so often with others -- with your partner or child or parent.
8. Practice doing the gratitude exercise for at least a month, until it becomes a habit. A month
is about the period of time it takes to form a new habit.
"By doing the gratitude exercise," says Dr. Ben-Shahar, "we remind ourselves of the miracle
that exists around us. The key is to learn to look at life anew at every moment, rejoicing in
the here and now, celebrating what we have."
One of the greatest gifts we can give to our self or anyone else is inspiration. Inspiration
to get in touch with our dreams, Inspiration to make a difference in our world, a
difference that only we can make. This is not a book about success; it‟s a book about
significance. It‟s not a book about making a living; it‟s a book about making a life. It‟s
not about fame or acclaim; it‟s about contribution and service. Instead of asking, “What
can we get from life?”, watch what happens when we ask, “What can we give?”
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Couples Corner
We've both got jobs to do, a household to run, and maybe even children to raise. So the time we
spend alone together is limited. How can busy spouses, especially those dealing with a military life-
style, build a sound, lasting relationship in such a high-speed, ever changing world? A loving relation-
ship needs careful attention and constant nurturing. But it's easy to lose sight of that when we're rac-
ing through the day, trying to meet so many other demands. Here are some suggestions to help us
cultivate quality and endurance in our marriage, so that it will go the distance.
The heart of the matter
What makes us a great couple? It may begin with knowing ourselves and not trying to change each
other. Loving, long-term partnerships aren't born. They grow from a rich feeding on acceptance, com-
mitment, ritual, and empathy. Here are some strategies to help us strengthen our connection:
1. Adjust your expectations. Accept our self and our spouse as you are now. It's natural to want
the "honeymoon phase" to last forever. But it doesn't. Over time, both we and our spouse will
change, and the relationship itself will change as our lives become more complicated -- after
we start a family, for instance, are transferred to a new installation, or experience our first ex-
tended separation due to deployment. We may find that we've lost some of the spontaneity
that we once enjoyed, or perhaps our emotional needs have shifted because work takes more
of our energy. If you accept that relationships evolve, we won't be disappointed when the hon-
eymoon phase ends and another stage in your real life as a couple begins.
2. Date each other. Spend time alone together to re-ignite the intimacy and romance in our rela-
tionship. It will help you remember what brought us together in the first place. It's important
to "make" the time to be alone together, because we are unlikely, especially with the unique
demands of a military lifestyle, just to "find" it. Once a week or once a month, schedule the
kind of date we had when we were single or before we began our family. Agree not to discuss
the children, the in-laws, or finances. Dress up and go out to dinner, see a movie, or spend a
"quality" evening at home with the phone turned off.
3. Take turns planning the activities we'll do together. If we want to sustain our passion and rap-
port, romance must be an ongoing part of our relationship -- not something that's limited to
birthdays and anniversaries.
4. Become friends. It's not enough to love our spouse, and it's never too late to become true
companions. For long-term happiness, couples need to genuinely like each other -- to be both
lovers and friends. Friendship develops from shared values and mutual empathy. Spend more
time having fun. Get involved in a "joint venture" that interests us both -- gardening, making
home improvements, or volunteering at church. Or take up a new hobby together, like danc-
ing, jogging, or coaching our child's softball team.
5. Create rituals. They're the cement that helps hold a relationship together. The rituals we cre-
ate together become familiar shared pleasures we can look forward to when we're dealing with
challenges at work or in the other parts of our lives. Rituals take many forms: a goodbye kiss
before work, breakfast in bed with the crossword puzzle on weekends, or an annual holiday
shopping trip together. Develop our own rituals for daily life and holidays. Then practice them.
They will enrich your lives by providing stability -- acts of beauty, joy, and tenderness we know
we'll have whenever we're together.
PŌHAI PŪLAM A
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Fighting Fairly……
It's inevitable that we and our spouse have conflicts and disagreements. Everyone does. In fact,
conflict is a natural consequence of living intimately with another person. Expect to have differ-
ences of opinion and sometimes major eruptions with our spouse. But also learn to fight fairly.
1. Don't say hurtful things when we fight. It's hard to show restraint in the heat of an argu-
ment, but it's important that we both try. Fights are part of a relationship, and they can
actually be productive. But when fights include words designed to hurt, they can poison a
relationship. Think about what we say in an argument. Even when we're angry, avoid using
the words that we know will hurt our partner.
2. Find the strength to apologize after a fight. Both of us probably said things we wish we
hadn't. And it's sometimes a matter of childish pride to wait for the other to apologize first.
Find the strength to say we're sorry. It will do wonders at smoothing over the rough feel-
ings left after the argument.
3. When we've had an argument, schedule a time to talk about what happened. Choose a
time that's convenient for both of us and a place where we can really concentrate and hear
each other. Sometimes it helps to get out of familiar surroundings to review a conflict. It
can give us perspective. Go for a walk in the park. Drive to another part of town. Sit in a
coffee shop.
4. Take turns explaining why we're angry -- and listen to each other without interrupting.
When we are talking, make an effort to keep our tone neutral. Use about as much emotion
as we would to say, "Please pass the salt."
5. Be respectful. Listen courteously while your spouse expresses feelings and needs, and ac-
knowledge them. Don't belittle his perspective.
6. Make "I" statements that express our feelings ("I feel hurt when people leave the dinner
table without thanking me for cooking") instead of "you" statements, which assign blame
("You're selfish because you leave the dinner table . . ."). Never give advice, unless our
spouse specifically requests it.
7. Take care to avoid words or phrases we know are offensive to our spouse and have made
fights escalate in the past.
8. Keep our focus on the issue at hand. Avoid the temptation to resurrect events and
"evidence" from our history as a couple.
9. If we are in the wrong, practice the lost art of apologizing. Simple words like, "What I did
was not OK. I'm sorry," can often dissolve a resentment on the spot.
10. Brainstorm together and decide on two or three constructive solutions we are willing to try
on our current problem.
11. Agree on the first strategy we'll try. Make a plan and put it into action for a specific period
of time, say a week or 10 days. Then check back with each other later to see if the plan is
working.
Saying "thanks" will remind us of our spouse's efforts. Hearing it will make our spouse feel valued
and encourage more of the same actions. Make showing and giving verbal appreciation to our
spouse a daily habit.
PŌHAI PŪLAM A
PAGE 7
Our organization has showcased a new conceptual framework, Comprehensive Soldier Fitness, to
foster a holistic approach in caring for our community‟s dynamic needs. Leaders let‟s take the time
to reflect on our childhood experiences. How did our parents/parental guardians foster our well-
being? Most of what we learn as children is a direct reflection of our environment. These healthy/
unhealthy modeled behaviors reflect who we are today as individuals. We are tasked with a,
sometimes overwhelming, responsibility to personally and professional develop our Soldiers and
their families. We are sure some of us are not sure where/how to start. This column will provide
us with a monthly exercise to integrate into our daily battle rhythm. This exercise serves two pur-
poses.
1. It is a proactive way to improve our holistic well-being by role modeling healthy behaviors for
our leaders, peers and subordinates to immolate.
2. Our efforts will serve both as a preventive and treatment approach in caring for the needs of
our unique community.
March: Open up meetings/counseling sessions with taking 3-5 minutes to complete a mindfulness
group exercise. This therapeutic technique will allow the team members and leaders to take time
to break the flow of negative kinetic energy. Visit UCLA‟s Mindfulness Awareness Research Center,
www.marc.ucla.edu, to experience the positive psychology of mindfulness exercises.
April: At the end of the day in a small, platoon/squad size, group ask your Soldiers/staff “how
have I helped you be successful today?”. Then allow each team member ask the same question.
It is critical that each team member get to share and receive honest feedback as a valued member
of the team.
You are not here by mistake. Around the world and down through the ages there has never been another you,
and there will never be another you. The miracle of your existence is now in your hands.
You are here for a purpose. You have something that only you can give to the world.
Take time to consider what that is.