06 June 2024
The PCS-Proof Podcast
(Episode 10) Redefining Self-Care for Maximum Benefit in Military Life
Today, we explore the concept of self-care, focusing on shifting from instant gratification activities to those offering delayed but greater benefits for our long-term health. Living the military life is challenging, making self-care a non-negotiable for maintaining our sanity.
Key Topics:
Common self-care activities: baths, books, social outings, wine, sweets
Quick fixes for stress relief vs. long-term health benefits
Importance of delayed gratification for lasting well-being
Three Reasons to Shift Towards Delayed-Gratification Self-Care:
Improved Long-Term Health: The "marshmallow test" shows a connection between self-control and long-term success and health.
Enhanced Mental Resilience: Practicing self-control builds mental toughness, helping manage stress more effectively.
Sustainable Lifestyle Changes: Gradual, manageable improvements lead to lasting benefits.
Solutions:
Start small with manageable changes.
Identify one challenging task to build resilience.
Set realistic, incremental health goals.
Shifting self-care habits to include delayed rewards is crucial for well-being, especially in military life. Invest in your long-term health for a happier, healthier future.
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Source List (full list available by request):
Touroutoglou, et al. (2020) “The tenacious brain: How the anterior mid-cingulate contributes to achieving goals.” Cortex, 123, 12-29.Mischel, W., Shoda, Y., & Rodriguez, M. L. (1989). Delay of gratification in children. Science, 244(4907), 933-938.
Mischel, W., Shoda, Y., & Peake, P. K. (1988). The nature of adolescent competencies predicted by preschool delay of gratification. Journal of Personality and Social Psychology, 54(4), 687-696.
Wills, T. A., Isasi, C. R., Mendoza, D., & Ainette, M. G. (2007). Self-control constructs related to measures of dietary intake and physical activity in adolescents. Journal of Adolescent Health, 41(6), 551-558.
Hagger, M. S., & Chatzisarantis, N. L. D. (2010). Integrating the theory of planned behaviour and self-determination theory in health behaviour: A meta-analysis. Health Psychology Review, 4(1), 86-104.
Self-controlled children stay leaner in the transition to adolescence. Appetite, 54(2), 304-308.
Editing & Show Notes by Isabella Blanca N. Palangan
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