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32 Deployment overseas is never a simple proposition. There are always so many concerns regarding HOTO, Family, Medical, Mission Briefs, MRE and many more. This has been particularly true during the current COVID 19 crisis. In the middle of all this it is sometimes easy to forget to prepare ourselves properly so that we are able to protect our mental health and wellbeing for the duration of our deployment. This article aims to provide you with some useful information. The most important thing to note at the start, is if at any time you feel that you are vulnerable you should reach out for help. You can and should take responsibility for your own mental health and we should never leave it up to someone else. We need to be responsible and proactive in our thoughts and behaviour to strengthen our peace of mind. Here are some of the things that we can do: 1. Look after your mental Health: In the same way as your phys - ical health, there are lots of things which you can build into your routine that can help you maintain your mental fitness. In fact, in many cases, they are closely linked. A steady rou- tine, with good sleep, exercise, eating habits, positive social interactions, staying connected with hobbies and interests and maintaining contact with family and friends, are just some of the things that might help. 2. Be respectful to your colleagues: Keep in mind that you never know what someone else is going through – This is especial - ly true when we are talking about an overseas deployment – Be sure to treat everyone with consideration and try to be alert to how other people might be feeling. Don't be afraid to check on someone, they may be delighted that you did. Always treat what people tell you with respect and in confi- dence, unless you feel that they are at risk. 3. Take action on interpersonal problems: Don't let interper- sonal problems either at home or in the mission area, cause unnecessary worry – try to come up with good solutions that involve communication and compromise. Where possible, ask for the assistance of a neutral third party. It is easier and better to deal with issues before you deploy, so try to have the conversations before you go. 4. Take action on mental health concerns: Don't allow small problems to become big ones by waiting too long to deal with them. Make sure you are aware of how you are feeling and don't be afraid to ask for help. Talking to a trusted friend almost always helps. If you need them, know where the professional services are and don't be afraid to contact them – they will always be happy to help. 5. You can always develop your resilience: Resilience is the pro - cess of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress – it involves behav- iours, thoughts and actions that anyone can learn and devel- op. Through positive and planned action, we can improve our resilience. Here are some of the things that you can do: • Attend to your social and relationship needs • Try to be accepting of change • Set personal goals and have a plan • Try to maintain a positive image of yourself • Work on being hopeful and optimistic about life • Make decisive actions • Develop your problem-solving skills Helping your Family to cope: Family means different things to each of us. How your family copes, is a critical factor in the success of a deployment. You should take the time to ensure that each member of your family is properly prepared for deployment and that the whole family are able to be open about their concerns and to maintain contact with you. The deployment cycle is the framework that we use to describe the experience of overseas service for you and for your families. It consists of five separate stages, each of which has its own considerations. These stages are: • Pre-deployment • Initial Deployment • Stabilisation • Anticipation of return • Post Deployment Any of these stages may present issues for you, your partners and your children. The Guidance Booklet for Defence Forces Families provides clear information and advice for you and your family in dealing with the entire experience of deployment. The booklet is designed to be given to families, to be read jointly before you leave, and to remain in the family home while you are away. You should ensure that you receive a copy and that your family have it before you go. There are resources available in the family's section of military. ie. You should take some time to look through these with family members before you deploy. What to do if you aren't doing well: Mental Health problems can affect any of us at any time. It doesn't matter who we are or where we are. Just because you are in a critical job, or close to going home, or very busy during your deployment, you still need to be aware of yourself and how you are doing. Here are some of the signs you can look out for in yourself and others: Physical Psychological Cognitive Crying Low self-worth Poor Concentration Tiredness Low self-esteem Confused thinking Sleep changes Sadness Poor work Fast Heart rate Fear Difficulty absorbing information Sweating Denial Nausea Anger Chest pain Isolation Unusual behaviour Anxiety HEAD SPACE & TIMING Caring for your Mental Health during your Deployment By Lt Col John Martin HEAD SPACE & TIMING

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