From: bergman@AFPAN.PA.AF.MIL (CMSgt Mike Bergman)
Newsgroups: soc.veterans
Subject: AF Feature Package No.4
Date: 27 Jul 92 14:01:28 GMT
Organization: Hq Air Force News Agency/SCC


013.  Stay cool
014.  Travel tips
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(Note to editors:  Credit line must appear as is in order to reprint AFNS 
Feature 013.)
013.  Stay cool
By MYRA E. EDELSTEIN
     For Lt. Kevin Brown, serving as a navigator in an EA6A Intruder was 
intensely satisfying.  It provided the challenge, adventure and world travel 
he had dreamed of as a young man.  After 10 years of service, however, the 
Navy assigned Brown a mission that would demand an even higher level of 
self-confidence, discipline and careful planning: an involuntary separation.
     Brown's separation date was set six months in advance.  The stress of 
leaving the military was intensified because of the many simultaneous changes 
he and his family would have to endure.  When asked later how he had coped 
with the transition, Brown quickly answered, "I prioritized and solved one 
problem at a time."
     Like the tens of thousands of other separating members of the military, 
Brown's top priority was finding a civilian job.  He began his transition from 
the Navy to the private sector by researching companies that might hire 
someone with his technical expertise.  Tapping into his network of friends and 
colleagues in the private sector, Brown was able to identify several job 
possibilities.  Using advice he sought on base about resume writing and 
interviewing skills, he eventually garnered a generous job offer from Locus 
Inc., an Alexandria, Va., defense contractor.
     Even after securing employment, Brown's anxiety level remained high as he 
and his wife began house hunting.  Accomplishing this task from a distance (he 
was stationed in Key West, Fla.) increased the stress of the situation.  
Fortunately, the Browns' modest savings account provided the down payment for 
the house.
     "I'm glad we saved some money.  We were frugal -- driving used cars and 
spending carefully.  Having that money in the bank helped us when we 
transitioned," Brown says.  Their children were soon acclimated to the new 
house, neighborhood and school, and the Browns say they're pleased so far with 
their civilian lifestyle.
     By taking control of his transition to the private sector, Kevin Brown 
was able to minimize the anxiety often associated with such a high-stress 
career move.
     What's your approach?
     Making the switch from a military to a civilian career will be easy for 
some people.  For others, according to Lt. Col. Christy Outchcunis, who's 
considering retirement after 21 years in the U.S. Army, it can be a time of 
anxiety and frustration.  Armed with stress management techniques, however, 
you'll be better prepared to make the transition with little stress and much 
success.
     Start by realizing that stress isn't all bad.  It's a physical response 
triggered by certain people, things, events, thoughts or emotions.  The 
reaction helps our bodies produce adrenaline, which supplies and extra burst 
of energy.
     Although excessive stress can disrupt our performance, a little stress 
often motivates us to get things done, such as during an athletic competition, 
a wedding, childbirth or stage performance.
     More frequently, stress is viewed negatively because it's typically 
stimulated by illness, divorce, death, a financial crisis, or such mundane 
activities as getting caught in a traffic jam or a long line at the 
supermarket.  Medical experts suspect that experiencing too much stress over a 
long period is linked to hypertension, depression, migraine headaches, 
coronary heart disease, cancer and gastrointestinal ailments, such as ulcers.
     Stress can't be eliminated completely.  In fact, it shouldn't be.  Yet 
too often people try to cope with high stress by turning to drugs and alcohol. 
 Their use only numbs the pain temporarily, and when the altered state 
produced by drugs and alcohol fades, the user's problems haven't gone away.  
Many then turn to more drugs or alcohol to "feel better," beginning instead a 
negative and debilitating cycle of substance abuse.
     After leaving the Marines last year following a long career, a former 
gunnery sergeant found the transition to civilian life particularly difficult. 
 A drinking problem that began in the service was exacerbated by a divorce and 
his inability to find a new job.  Caught in a downward spiral, the sergeant 
had to be jolted by and arrest for drunken driving before he would recognize 
his problem.  He soon joined Alcoholics Anonymous and currently works for his 
county's parks department.
     Remember your training
     As military personnel, you're well prepared to cope with high-anxiety 
situations.  Your military training intentionally created many stressful 
predicaments to help you learn to respond quickly, efficiently and effectively 
under difficult circumstances.  Remember those first few days of boot camp?
     As you start to make the transition the private sector, be prepared to 
face the same levels of stress that you felt in boot camp, says Paula Davis, 
deputy director for outplacement and public relations with the Pentagon's 
Transition Support and Service Department.
     "You're not changing jobs, you're changing a way of life.  You're leaving 
the structural military lifestyle for a civilian lifestyle in which you must 
choose your own path," she says.  "Quite often, that path isn't clearly 
defined."
     As a civilian, you'll have to cope with your fear of the unknown and the 
unpredictability of life.  As Ms. Davis notes, the military previously made 
countless daily decisions for you, such as what to wear, where to live and 
what to eat.  It also paid your salary and covered many bills, including 
medical and dental insurance.
     You'll be assuming these responsibilities, and many more.  Given this 
dramatic change in lifestyle, it's critical that you start preparing for the 
change as soon as possible.  Yet don't let your anxieties disable you.  
     "The anticipation of a major life event can be more stressful that the 
event itself," says Dr. Jerrold Greenberg, author of "Comprehensive Stress 
Management" (Wm. C. Brown Publishers, 1990).  He suggests learning to manage 
stress before your problems become overwhelming.  "The earlier you apply 
stress-reduction techniques to an anticipated life change, the healthier 
you'll be," says Greenberg, a University of Maryland professor.
     To make life easier, whether you're starting to plan your transition or 
are well into job hunting, review the following stress-reduction techniques.  
They will help you make a healthy, successful separation from military 
service:
     A quick breather.  When anxiety almost seems to overpower you, stop what 
you're doing, breathe deeply and exhale completely several times.  This 
exercise is so simple that we often forget about it.  Deep breathing clears 
your mind, refocuses your energy, cleanses your lungs and increases your 
body's oxygen supply.
     David Soucie, a former U.S. Coast Guard petty officer in Michigan, made 
the transition to a civilian career as a single parent.  Whenever he felt like 
exploding over a stress situation, Soucie would take two or three deep breaths 
instead.  This approach gave him a few seconds to plan both a strategy and an 
appropriate reaction.
     Muscle maneuvers.  Stress often manifests itself as muscular tension at 
the base of the skull and in the shoulders and neck.  Take a moment right now 
to check yourself for tension:  Are your shoulders flexed up, reaching for 
your ears?  If so, relax them.  They should be resting comfortably in a 
lowered position.
     One junior officer says she's found a solution to muscle tension.  She 
practices a three-step, 60-second tension break at least three times daily.  
First, she massages the back of her neck and the base of her skull.  Second, 
she gently rolls her head from side to side and front to back.  Finally, she 
drops her arms and hands by her side and shakes her wrists.  She imagines all 
the stored-up tension escaping out of her fingertips.  The net result: a 
rejuvenated, relaxed feeling, she says.
     Positive perceptions.  A positive attitude can alleviate stress and help 
you cope with life's frustrations.  "I take a step back, let things settle 
down and look at the whole picture," says Lt. Michael Leonard, a naval flight 
officer and student at the Naval Postgraduate School in Monterey, Calif.
     When faced with a difficult situation, changing your view can make all 
the difference.  Like Leonard, learn to realistically assess every situation, 
then change your perception accordingly as you ask yourself key questions:  
"Is this worth getting upset about?  How much energy am I willing to invest in 
being stressed about this situation right now?  What are my options?"
     A sigh of relief.  Inhale deeply and fully, hold your breath for a few 
seconds, then exhale, sighing loudly or making a hissing noise.  Try repeating 
this technique several times.  Silly as it sounds, it will leave you feeling 
as though a burden has been lifted off your shoulders.  It helps relax the 
muscles in your jaw, neck, throat, chest and back.
     Procrastination leads to paralysis.  "Most stress involves a situation 
where you have to do too much in too little time," says Dr. Walter Greene, 
professor of health education at Temple University in Philadelphia.  "You need 
to minimize the amount of time you waste so you have enough time to do what 
you want and need to do."
     When a task seems overwhelming, set small, realistic goals and take  a 
few steps each day to begin laying your groundwork.  Don't bite off too much 
initially.  Sometimes just getting started is all it take to successfully 
complete a big project.
     Don't forget to re-create.  Planning time for exercise, fun and 
relaxation is essential to re-create your being and your soul after a hard day 
of job hunting, says Dr. Sidney B. Simon, author of "Getting Unstuck" (Warner 
books, 1989.)  Some examples of re-creation, he says, are "a long bike ride 
with two good friends, a hike in the woods to collect a bunch of wildflowers 
for kitchen table, a matinee movie with your spouse, or a hot bath with your 
favorite novel."
     The alternative to re-creation is wreck-creation, says Simon, a retired 
University of Massachusetts psychological education professor.  
"Unfortunately, too many people spend time practicing wreck-creation by 
abusing drugs, alcohol and food or by using rampant negative criticism 
directed toward our beloved ones," he says.
     Seek support.  Robert Satterfield, a chaplain at Long Beach Naval Station 
in Long Beach, Calif., says he's spending many hours these days counseling 
members of the military who are experiencing stress associated with leaving.  
"One man in transition came into my office last week and just cried," says 
Satterfield.  The stress of finding a job, moving his family across the 
country and having little money saved created a huge burden for this young 
officer.
     Satterfield recommends starting your stress-management program now.  You 
don't have to be in crisis, or even overwhelmed, to practice stress-reduction 
techniques, he says.  If the anxiety of your transition becomes overwhelming, 
however, you can count on multiple levels of support.  Contact staffers at 
your location's Transition Assistance Center or at any Family Service/Support 
Center.  You can also talk with morale, welfare & recreation staff members, 
legal and/or financial counselors, chaplains and medical personnel as needed.  
With their help, your move into a new lifestyle should proceed unimpeded.  
(AFNEWS.  This article is reprinted by permission from the National Business 
Employment Weekly, copyright 1992, Dow Jones & Co. Inc.  All rights reserved.  
For more information, call 1-800-JOB-HUNT.)


014.  Travel tips
     The American Heart Association offers some "Rules of the Road" on how to 
stay fit and healthy when traveling:
     -- When flying, get up and move around.  It improves blood circulation 
and could prevent a blood clot in your legs.
     -- Order your airline meals in advance.  Most major air carriers offer 
special low-fat, low-cholesterol meals.
     -- While on a flight, drink mainly non-alcoholic drinks, and go easy on 
the alcohol.  Because you may get dehydrated, it's good to drink liquids every 
hour.  This also will force you to get up once in a while.
     -- Choose restaurants with healthful alternatives to rich foods and 
sauces.  Many ethnic foods such as Oriental or Mediterranean offer good taste 
with relatively little saturated fat and cholesterol compared to what you'll 
find in fancy cuisines.
     -- Choose a hotel with a good exercise facility.  Then use it every day, 
if only for a couple of laps around the pool or indoor track.
     -- Walk wherever possible: up stairs, sightseeing, shopping, to a 
restaurant or meeting.  The exercise you'll get makes a difference in how you 
feel.  You also won't gain weight when you balance exercise with food intake.  
(AFNEWS.)

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