WELCOME TO

THE NETWORK TOOLKIT

Your resource for work and life after separating from the Army

The Network Toolkit includes the following eight modules:

Before you get started, there are a few things you should know:

The Network Toolkit will create a list of helpful resources personalized to YOU as you go through it.

Click on boxes like these to get the resources that you want.

If you close your browser, the toolkit will save your progress on the modules you have already completed. However, if you close in the middle of a module, you will need to start that module over again to complete it.

If you have any technical difficulties with The Network Toolkit, contact us at thenetworkstudy@uw.edu

This toolkit was designed with soldiers like you in mind. We hope the information and resources within are helpful to you!

Sincerely,
The Network Study Team

To begin, click on the first module:

Nice, you've completed {{completedCount}} of 8 modules.

Click the next module to continue.

Strategies for Work

This module includes strategies to:

Search for the job
Get the job
Network

Strategies for Work

It's great that you've already secured a job so soon after separating from the Army!

Job search skills and networking are always important and can help with future employment as well as promotions.

In fact, 82% of employed Veterans are currently job hunting.

You're currently on the job market for a civilian job!

Know that you are not alone in this process. In fact, 86% of Veterans are currently on the job market

During this module we will go over job search skills and networking which are important to secure a job and for future employment and promotions.

You indicated you are on leave from your job.

Whether you will be returning to your prior job or looking for a new one, job search skills and networking are important and can help with future employment as well as promotions.

Here's what you told us about the job search process:

You thought about giving up on your job search

You thought it was hopeless to look for a new job

It crossed your mind that you would never find a job

You indicated that in the past...

You {{jobSearchDifficulties}} encountered difficulties in searching for a job

You {{jobSearchPressure}} felt pressure for not having found a suitable job lead

Strategies for Work

Here's what you said you feel confident in:

Here's what you said you feel less confident in:

Strategies for Work

Expectation vs. Reality

Many people think they should be able to land a job quickly.

In reality, most people will need to send out many resumes, go on several job interviews, and the overall process may take several months.

Expectations of how high a salary should be may differ from what is offered

56% of Veterans who decide not to apply or accept a job report the top reason is Disappointment in salary or benefits offered.

Consider that some jobs are an entry into the workforce in which you are interested

Many jobs offer training and promotion opportunities
It is easier to get another job offer when you are currently employed

Remember: you can try to negotiate for a higher salary.

Strategies for Work

Feelings of disappointment and defeat may occur if you do not get the job right away.

PERSISTENCE IS KEY!

ACTION: Think back to your last job search...

Use your personal After Action Review (AAR) to help determine:

What went well and why?
What can be improved and how?

Strategies for Work

Using AAR to Review Your Job Search Process

This is {{georgerachel}}. {{heshe}} has recently separated from the Army, just like you.

1. INTENDED RESULTS

{{heshe}} expected to get a job within three months of separating from the Army

2. REALITY

{{georgerachel}} had two interviews but no job offers

3. THINGS TO SUSTAIN

Well-written applications, resumes and cover letters
Quick responses to set up interviews and emailed a thank you note within 24 hours of each interview
Provided a list of skills learned in the Army and communicated how these would be useful to a civilian job

4. THINGS TO IMPROVE

Applied for 6 jobs from the same job search engine
Apply to at least 2 jobs a week and ask friends for leads
Was late to an interview because of traffic
Drive to interview location the day before and leave additional travel time
Could not answer questions about {{hisher}} fit with the company
Visit companies' websites to get info on values or goals
Practice interviewing with a friend

Click here to review a military skills translator at the end of this program.

Strategies for Work

Even though you currently have a job, you may want to search for a different job or apply for promotions in the future.

Job search strategies are important to secure a job now, but also for future job and promotion opportunities.

You've recently engaged in the following job search and professional networking activities:

Here are some additional activities you may want to try:

Strategies for Work

WHAT IS NETWORKING?

Behaviors that help build relationships and can help with job-related activities.

Networking can include sharing:

Information
Contacts

IS NETWORKING CHEATING?

Some people may feel that networking is "cheating", and that their resume alone should showcase their abilities.

Networking isn't cheating, it's SHARING.

NETWORKING IS SHARING

Networking is about creating authentic connections and can be mutually beneficial.

You may be able to help someone get a job, or find the right person for a position by networking.

HOW TO NETWORK

Contact people you know when you:
- Have questions about a job or need information
- Need advice or want feedback
- Want to expand your job search or get introductions to new contacts
Get the word out to people about your job search
- Friends, family, Facebook friends -- even a contact that you think would not be helpful may know someone who is
Use online networking tools
- LinkedIn.com
- Rallypoint.com
- Professional Facebook and Twitter accounts

Click here to receive a free course on networking at the end of this program

Sleep

This module includes:

Personalized feedback on sleep
Info on the link between work and sleep
Tips for healthy sleep hygiene

Sleep

Your Personalized Feedback on Sleep

Here's what you said about your sleep:

Difficulty falling asleep

Difficulty staying asleep

Waking too early

Sleep

SLEEP AND WORK: The fuss of catching Z's

1. Increased Performance and Productivity

Lack of sleep can lead to daytime sleepiness, fatigue, and lack of focus
US economy loses ~$200 billion annually from poor performance due to sleep related problems
A good night's sleep can increase your productivity and keep you at the top of your game

2. Increased Focus

Poor sleep can affect your attention span, memory and learning
Decrease your mistakes or accidents by having a good sleep routine

3. Less Sick Days

Not getting enough sleep in the long term can weaken the immune system and increase the possibility of obesity, diabetes and some cancers
46% of individuals with frequent sleep disturbances report missing work, compared to 15% of healthy sleepers

4. Less Irritable

Poor sleep can make you more irritable and more likely to lash out at someone at work
Research shows that better sleep can decrease negative workplace attitudes

Sleep

Ditch the "Sleep When You Can" Mentality

In the Army, getting a full 7-8 hours of sleep a night was not always possible. Learning to get sleep whenever you could was a necessary skill.

However, sleeping in short bursts may only lead to overall less sleep.

Sleep research suggests that a regular sleep schedule with approximately 7-8 hours of continuous sleep is best.

Here are some tips for healthy sleep hygiene:

Have a sleep routine
Go to bed at the same time. Get out of bed at the same time.

Use your bedroom for sleep and sex only
Leave Netflix, Social Media and video games in another room.

Take at least an hour to unwind before bed.
Dim the lights, put away work materials, and reduce noise.

Avoid long naps
Taking naps over 30 minutes can make it difficult to fall asleep later and affect your sleep routine

Cut down or stop alcohol use around bedtime
Alcohol may help you fall asleep initially, but it significantly impairs the sleep you get. Alcohol can cause you to wake through the night. One night of drinking can impact your sleep up to 3 days later!

Want more info about sleep? Click here to get resources on sleep at the end of the program.

Identity

In this module, you will explore:

Your identity as a Soldier, Veteran, and Civilian
Other Veterans' experiences
Tips to help you during this transition

Identity

Soldier, Veteran, Civilian

Here's how you said your identity overlaps with the identity of a soldier, Veteran, and civilian:

Identity

The amount that you identify with being a soldier or Veteran may change over time.

Our identities are complex and may also include:

Being a spouse (husband, wife) or parent
Your career or job
Your religious affiliation
Your group memberships or activities you engage in

After separation, soldiers may find that their identity changes.

Identity

Some Veterans are relieved to separate, whereas others may struggle. These feelings may also change over time.

What I did in the military... I was great at my job. But that isn't recognized now.

I had some of the best friends of my life on my team. I miss my battle buddies.

The slow, bureaucratic way the civilian world works drives me crazy sometimes. I just don't get it.

I just felt so detached from everyone I knew before my time in the army, like I had nothing in common with them.

My entire time in the army, everything was done for the team. After, it seems no one is thinking that way. They are just doing what's good for them.

You don't realize how much was provided. I needed to figure out buying groceries, budgeting and paying bills.

Some Veterans feel a loss of identity when they separate from the military.

This may feel similar to grieving. Know that if you experience any such difficulties, you are not alone and there are steps you can do that may help.

Identity

What you can do:

1. Reframe your identity

Your identity is not only "military" or "civilian".
You will always carry the time you spent in the Army with you.
It may be helpful to look at this time as growing your identity.

2. Engage

It is common to feel detached or like you don't fit in after separation.
It might be tempting to isolate, but engaging in activities and talking with others is the best way to reduce these feelings.

Examples you can try:

Volunteer in the community (e.g., Big Brother/Big Sister)
Join a Veteran Service Hub, Vet Center, or American Legion
Engage in small talk with people you see throughout the day

3. Reach out to your support network

Your support network can be family, friends, co-workers, and other fellow Veterans
If you feel like your transition stress is affecting your daily life, reach out to these individuals for support and advice.

Stress Management & Well-Being

This module includes:

Personalized feedback on your well-being
Suicide prevention strategies
Tips for managing stress, anxiety, and depression both in the moment and long-term

Stress Management & Well-Being

This module includes the following sections:

PERSONALIZED INFORMATION

Learn about your own well-being and mood.

SUICIDE PREVENTION

Identify warning signs for suicide and have a safety plan.

MINDFULNESS

Learn how to observe the present without judgment.

PROGRESSIVE MUSCLE RELAXATION

Learn strategies to reduce tension in your body.

DELIBERATE BREATHING

Learn a breathing technique to reduce stress and anxiety.

PROBLEM-SOLVING

Learn how to identify and evaluate solutions to a problem.

PLEASANT ACTIVITIES

Identify what activities are meaningful and important to you. Set a plan for how you can engage in them.

Your Mood

Here's what you said about how you have been feeling recently.

You told us you were:

You said your overall mental health has been:

Here's what you told us about your energy levels:

Feeling tired or having little energy

You told us your morale has been:

USING ALCOHOL TO COPE WITH LOW MOOD

You told us that some of the reasons you drink are to:

Sometimes people drink to cope with stressors in their lives or because they are in a low mood. They think that drinking will improve their mood.

There are other strategies to help improve your mood that don't involve alcohol. Research has shown that being social with friends (without alcohol) increases positive mood and protects against negative moods the next day.

The next section will provide strategies to manage stress and negative emotions.

INFORMATION ABOUT SUICIDE

*This information is being provided to all participants in the study

Sometimes people feel so overwhelmed by what's happening or what they're feeling that they think about suicide.

The next pages include some helpful information about suicide and some concrete things you can do to keep safe when these thoughts arise

A lot of people think about suicide

Approximately 15% of adults in the US say that they have seriously thought about suicide at some point

Suicidal thoughts usually don't last for too long

For most people who have suicidal thoughts, those thoughts are not re-current over the person's life

Most people with suicidal thoughts never act on them

Only 1/3 of people who think about suicide will ever make a suicide attempt

KNOW THE RISK FACTORS FOR SUICIDE

Risk of suicide is increased:

During adolescence and during older adulthood

Among men

Men are 4x more likely than woman to die by suicide

Among those with a mental disorder

>90% of those who die by suicide had a mental disorder like depression, anxiety, or alcohol/drug misuse
Those with 3+ disorders are at especially higher risk

During transitions

First year after separation from Army (~3x increase)
After break-up/divorce from spouse or partner
After hospital discharge

NEED HELP NOW? Reach out to someone for help.

There are free, anonymous, 24-hour call and text lines that you can contact to talk things through:

National Suicide Prevention Lifeline - 1.800.273.8255
Text Crisis Line - text "HOME" to 741741
Call 911

WHY DO PEOPLE THINK ABOUT SUICIDE?

There are many factors that may lead people to think about suicide. Most people who have thought about or attempted suicide describe a desire to escape from a situation that seems intolerable and permanent.

Such feelings might result from problems with:

Relationships
Financial or legal issues
Depression or anxiety
Alcohol/substance use

Sleep problems
Anger and agitation
Hopelessness about the future

...all of which are treatable!

WARNING SIGNS FOR SUICIDE

2/3 of people who die by suicide talk about suicide with someone else before they kill themselves.

And nearly 80% of those who die by suicide then switch and deny suicidal thoughts or plans before they kill themselves.

It's extremely difficult to know which people who think about suicide are going to try to kill themselves and which one's aren't.

So don't try to determine this on your own. If someone you know is talking about wanting to be dead or wanting to kill themselves, reach out to them and get them to a professional for help.

Call 9-1-1 or seek immediate help from a mental health provider when you hear, say or see any one of these behaviors:

Someone threatening to hurt or kill themselves
Someone looking for ways to kill themselves: seeking access to pills, weapons, or other means
Someone talking or writing about death, dying, or suicide

WHAT TO DO IF YOU THINK SOMEONE IS AT RISK: QPR

(Q) QUESTION THEM ABOUT IT

Talk to them in private; Listen to their story; Tell them you care about them.

Ask directly if they are thinking about suicide (doing so will not make them suicidal).

(P) PERSUADE THEM TO GET HELP

Avoid debating the value of life, minimizing their problems or giving advice.

Take the person seriously; Stay with them; Help them remove lethal means.

Persuade them to talk to someone else (get your buddy some help)

(R) REFER THEM TO A PROFESSIONAL

Call the National Suicide Prevention Lifeline at 1-800-273-8255

Text TALK to 741741 to text with a trained crisis counselor from the Crisis Text Line for free, 24/7

Escort them to mental health services or an emergency room for and evaluation (just like you would if you think they might need stitches for a cut or a cast for a potentially broken arm... don't try to do it all on your own)

Plan for a Crisis Situation

Use these strategies for any crisis or if you feel overwhelmed:

STEP 1: Identify warning signs that a crisis may be developing

What are the thoughts, moods, situations, behaviors you experience that can tell you a crisis may be developing?

STEP 2: Identify coping strategies

What are coping strategies you can do to take your mind away from the crisis? Try relaxation techniques or physical activity.

STEP 3: Identify people and social settings that provide distraction

Write down names of people and their phone numbers who you can contact. Identify specific places you can go to that will distract you from the crisis.

STEP 4: Identify people who you can ask for help

Write down the names of people you can ask for help. Also write down their phone numbers.

STEP 5: Identify professionals or agencies you can contact

Write down the name of a clinician and their phone number you can call. Keep these numbers on you.

NEED HELP NOW? REACH OUT TO SOMEONE FOR HELP.

There are free, anonymous, 24-hour call and text lines that you can contact to talk things through:

National Suicide Prevention Lifeline - 1.800.273.8255
Text Crisis Line - text "HOME" to 741741
Call 911

STEP 6: Make your environment safe

Write down what you can do to make your environment safe.

COMPLETE THIS SENTENCE:

"THE ONE THING THAT IS MOST IMPORTANT TO ME AND WORTH LIVING FOR IS: __________"

Mindfulness

Mindfulness has been shown to increase performance.

STAYING PRESENT

Stay present in the current moment. Focus on the here and now.

NON-JUDGEMENT

Observe your thoughts and feelings without judgement. Just notice what you are experiencing, without labeling them as "good" or "bad".

NOTICE SURROUNDINGS

Observe your surroundings in the present moment. Focus on your current experience. What do you see? hear? smell?

FOCUS ON BREATHING

Notice your breathing. Focus on each breath and how you are breathing. Try this exercise.

FOCUS ON YOUR BODY

Notice your body. What are you aware of? Try this exercise.

BENEFITS

Mindfulness-based approaches have been shown to decrease stress and well-being.

Try practicing this a few times a week for 10 minutes

Progressive Muscle Relaxation

This is a relaxation technique that can reduce stress and anxiety in the moment. It focuses on tensing and then relaxing one muscle group at a time.

Try this anywhere! Including at your desk at work

1. Take a deep breath in through your nose and breathe out.

2. Start with your right foot.

3. Curl your toes downward and squeeze all the muscles in your right foot. Hold for 5 seconds.

4. Now relax and release the tension in your foot and exhale.

5. Notice the difference between tension and relaxation.

6. Repeat the process of tension and release with your left foot. Curl your toes as tight as you can, hold for 5 seconds, and then release.

7. Continue this process of squeezing (tension) and release with other muscle groups.

Try:

Lower leg / foot (tighten calf muscle by pulling toes towards you)
Entire leg (squeeze tight muscles)
Hand (clench your fist)
Arm (tighten bicep)
Stomach (tighten muscles)
Neck / shoulders (raise shoulders up to ears)
Eyes (clench eyelids shut)
Forehead (raise eyebrows up)

DELIBERATE BREATHING

This is another relaxation technique that can reduce stress and anxiety in the moment. It is used by top athletes for optimal performance when under stress.

FIRST, SIT COMFORTABLY IN A CHAIR.

Place one hand on your chest and the other hand on your stomach
Breathe in slowly through your nose so your stomach moves out against your hand (the hand on your stomach should rise).
Now, tighten your stomach muscles as you exhale (the hand on your stomach should move back into the original position).

PRACTICE FOR 10 BREATHS.

What do you notice in your body?
What do you notice about your breathing?

PROBLEM-SOLVING TECHNIQUES

It can be hard to focus and solve problems when stressed. Try these steps as a starting point:

1. IDENTIFY THE PROBLEM

First, write down what the problem is. Be as specific as possible. If there are many problems, prioritize and pick one to start.

2. BRAINSTORM POSSIBLE SOLUTIONS

Now, make a list of all possible solutions. Don't evaluate them yet, just write down any ideas you have that could be solutions.

3. EVALUATE POSSIBLE SOLUTIONS

Go through each solution and evaluate the pros and cons.

4. PICK THE BEST SOLUTION AND CREATE AN ACTION PLAN

Identify the solution that will best solve the problem. Now, create an action plan. What's the first step you need to take? How will you get started?

PLEASANT ACTIVITIES

Participating in activities that are meaningful, fun, or important to you can boost your mood and reduce stress.

CLICK ON THE ACTIVITIES YOU ENJOY:

NOW CLICK ON THE ACTIVITIES THAT YOU'RE NOT DOING NOW, BUT YOU'D WANT TO TRY:

CONSIDER:

What hobbies do you enjoy? Activities could include sports, movies, museums, concerts, painting, cooking, exercise, time with family/friends.
What activities do you want to do more of?
What activities did you previously like but haven't done in a while?

PLEASANT ACTIVITIES

Participate in activities that are meaningful and important to you.

Now make a list!

Write down additional activities you enjoy, or activities you're interested in trying but haven't done yet. Try resuming any old hobbies you may have previously enjoyed.

Here are the things you said you'd enjoy or would want to try:

SCHEDULE ACTIVITIES

When can you participate in these activities? Schedule them in advance so they're on your calendar!

REACH OUT

Reach out to someone to do this activity with! Or can you do this activity alone and meet friends there?

MOOD & ACTIVITIES

Notice what your mood is like after you've engaged in things you enjoy.

Alcohol Use

In this module, you will:

learn about alcohol use and it's effects in the body
learn about tolerance and how it affects you
review personalized feedback on how your drinking compares with others

Alcohol Use

What are the effects of alcohol in the body?

Does the first drink have the same effect as the last drink of the night?

For most people, the first drink of the night is positive - the develop a "buzz". but what happens when the buzz wears off?

A natural response may be to drink more, but most people don't get that buzz back. This is because alcohol has two phases.

Does more alcohol give you a better buzz?

With low amounts of alcohol your blood alcohol concentration (BAC) slowly rises and effects can be relaxing, stimulating, and pleasant. This is the first phase, the "buzz". However, if you continue to drink, your BAC gets higher.

Alcohol Use

The Point of Diminishing Returns

Each drink has stimulating and depressant effects, but as you drink more depressant effects get larger and stimulating effects get smaller.

Then, one more drink won't add to the buzz; it will make the depressant effects worse. This is known as the point of diminishing returns.

Research shows the point of diminishing returns is at BACs at or below .06%. At BACs above this, the buzz won't come back by drinking more - you have to wait until all the alcohol is out of your system.

Where is your point of diminishing returns?

Maximum* drinks
{{ dimSliderSex }}

lbs.	1 hour	2 hours	3 hours
{{ dimSliderWeight - 10 }}	{{ this.dimDrinks(dimSliderWeight - 10, 1) }}	{{ this.dimDrinks(dimSliderWeight - 10, 2) }}	{{ this.dimDrinks(dimSliderWeight - 10, 3) }}
{{ dimSliderWeight }}	{{ this.dimDrinks(dimSliderWeight, 1) }}	{{ this.dimDrinks(dimSliderWeight, 2) }}	{{ this.dimDrinks(dimSliderWeight, 3) }}
{{ dimSliderWeight + 10 }}	{{ this.dimDrinks(dimSliderWeight + 10, 1) }}	{{ this.dimDrinks(dimSliderWeight + 10, 2) }}	{{ this.dimDrinks(dimSliderWeight + 10, 3) }}

Use the controls to see how alcohol affects others.

Men Women

Weight: {{ dimSliderWeight }}

These charts show the maximum number of drinks a person could have to go up to, but not exceed, a BAC .06%

Drink less than this and you are likely maximizing pleasant effects and reducing unpleasant ones.

The BAC chart assumes drinks are spaced apart equally.

Drinking slowly and spacing drinks farther apart is an important component of reducing depressant effects of alcohol

Alcohol Use

Tolerance

Is the "buzz" you got now as good as the buzz you got when you first started drinking?

If the answer is no, you likely have developed tolerance. Tolerance means needing more alcohol to feel the same effects as when you first started drinking.

Is tolerance good or bad?

Some people think of tolerance as a good thing - being able to "hold your liquor". But here are some benefits people experience if they don't have tolerance:

1. Cheaper: a person with tolerance needs to buy more drinks to feel the "buzz"

2. Safer: a person with tolerance could be at a dangerous dose and not know.

3. Better Experience: a person with tolerance doesn't feel the pleasurable effects of alcohol at low doses

Alcohol Use

What can you do if have tolerance?

Tolerance is like weight: you can gain or lose it.

The good news is tolerance can be reduced by taking a break from drinking for awhile (usually a month or so) or by consistently reducing drinking for a longer period of time.

Is tolerance good or bad?

Some people think of tolerance as a good thing - being able to "hold your liquor". But here are some benefits people experience if they don't have tolerance:

Once your body has had a chance to reset, you can increase the chances of a pleasurable buzz and reduce the chances of developing tolerance again by:

staying below .06% BAC
taking periodic breaks from drinking

Alcohol Use

Here's how your drinking compares with others:

How do you compare to other {{sex}} veterans and the typical United States {{sex}}?

On a given occasion...

*Note: This comes from a 2016 self-report study that included a random sample of 1,023 veterans
**Note: This comes from a 2018 self-report nation-wide study that included 67,791 adults in the United States

In a typical week...

Alcohol Use

Compared to the general public, your percentile rank is {{ ddqPercentiles }}%. This means you drink as much or more than {{ ddqPercentiles }}% of other adults in the United States.*

*Note: This comes from a 2015 self-report study that included 7,071 adults in the United States

How do you compare to other {{sex}} Army veterans and to the general public?

The number of days a month...

How do you compare to other veterans?

You are among the third of veterans aged 18-25 who report not drinking at all in the past month.

You are among the 43% of veterans aged 26 and up who report not drinking at all in the past month.

Additionally, when veterans do drink, 63% 73% of {{sex}} veterans drink fewer than 3 drinks per occasion.

How do you compare to the typical United States {{sex}}?

You are among the 40% 47% of U.S. {{sex}}s who report not drinking at all in the past month.

Additionally, when people do drink, the typical U.S. {{sex}} drinks 2 drinks 1 drink per occasion.

Note: This comes from a 2018 self-report nation-wide study that included 67,791 adults in the United States

Alcohol Expectancies & Experiences

This module includes:

Common beliefs about alcohol's effects
The ways in which alcohol impacts us
Financial costs of alcohol

Alcohol Expectancies

Many people believe that alcohol can influence how they feel and how they behave.

Here are some things people think are likely to happen when they drink You expect the following things are likely to happen when you drink:

But is it really alcohol that "causes" these effects?

Alcohol Expectancies

Alcohol Experiences

The following alcohol-related experiences happened at least once in the past month.

In the past month, you haven't experienced any negative alcohol-related experiences that we asked about. That's great! Here are some alcohol-related experiences that other people may experience.

Click on the top 3-5 experiences from drinking that you would want to avoid the most:

PHYSICAL:

EMOTIONAL:

SOCIAL:

WORK / RESPONSIBILITIES:

Financial Costs of Alcohol

Want some extra cash? Do the math on how much alcohol costs.

Use the slider to see how much money you might spend on alcohol over the course of one year.

Drinks per week: {{ afcDrinks }}

Brand	Cost/Yr
Budweiser/Coors/Miller/Budlight	${{ (afcDrinks * 67.60).toFixed(2) }}
Mike's Hard Lemonade/Smirnoff Ice	${{ (afcDrinks * 123.76).toFixed(2) }}
Bacardi/Captain Morgan/Malibu	${{ (afcDrinks * 75.92).toFixed(2) }}
Absolut/Smirnoff/Grey Goose/Svedka	${{ (afcDrinks * 120.12).toFixed(2) }}
Jack Daniels/Fireball	${{ (afcDrinks * 139.88).toFixed(2) }}
Jagermeister	${{ (afcDrinks * 75.92).toFixed(2) }}
Angry Orchard	${{ (afcDrinks * 123.76).toFixed(2) }}
Pabst Blue Ribbon	${{ (afcDrinks * 62.40).toFixed(2) }}
Olde English 800 Malt Liquor	${{ (afcDrinks * 66.04).toFixed(2) }}
Busch	${{ (afcDrinks * 75.92).toFixed(2) }}
Keystone	${{ (afcDrinks * 75.92).toFixed(2) }}
Corona/Heineken/Becks	${{ (afcDrinks * 135.20).toFixed(2) }}
Redhook/Alaskan Amber/Fat Tire	${{ (afcDrinks * 135.20).toFixed(2) }}
White Claw/Truly	${{ (afcDrinks * 123.76).toFixed(2) }}
Four Loko Gold	${{ (afcDrinks * 54.08).toFixed(2) }}
Franzia/Bandit	${{ (afcDrinks * 99.84).toFixed(2) }}

Compared to...
Hulu w/ No Ads for 1 year	$144.00
Spotify Premium subscription for 1 year	$120.00
Groceries for 2 people for a month	$686.00
Gas for 1 year (at $3.50/ gallon)	$2396.00
iPhone 12 Pro or Samsung Galaxy S21+	$999.99
Fitbit Charge 3	$165.00
A cup of coffee every day for 6 months	$365.00
Yuneec Typhoon H Drone	$1300.00
PS5	$499.00
Season Tickets for the Seattle Seahawks	$1080.00
Air Pods	$200.00

Alcohol And Sex

How does alcohol impact sex?

Pleasure & Performance

Some people expect alcohol to increase arousal and sexual pleasure, but the physiological effects of alcohol are the opposite.

Alcohol decreases blood flow to sex organs. This can prevent orgasms from occurring or reduce their intensity. Especially in high amounts, alcohol can lead to erectile dysfunction in men and decreased vaginal lubrication in women.

Alcohol can also impact people's ability to correctly read interpersonal cues, including verbal and non-verbal messages. Continue to the next page to read about how alcohol impacts communication.

Alcohol And Sex

How does alcohol impact sex?

Communication & Consent

Alcohol can impair judgement at any BAC especially so for BACs 0.05-0.06 and higher

Research shows...

...people are more likely to overestimate sexual willingness with alcohol on board.

...people are poor judges of how intoxicated they are and others are. This can lead to miscommunication of sexual boundaries and desires.

...establihsing affirmative consent increases pleasure and satisfaction with the sexual experience, and boosts partner intimacy.

Consent is an ongoing active process of willingly choosing to participate in sex of any kind. Even a small amount of alcohol can interfere with providing or obtaining consent.

Having sex when you and your partner haven't been drinking is the best way to ensure it is mutually voluntary.

Click here for more information on what consent looks like.

Hangover

Alcohol is toxic to the body, which is why people throw up after drinking too much, get hangovers and can feel lousy the next day. The body tries to recover and you can feel "off" during this time.

A part of a hangover is being dehydrated - alcohol is a diuretic, so that cotton-mouth, sore muscle feeling is related to this dehydration.

Another part of a hangover has to do with how intoxicated a person has gotten - typically, exceeding a BAC of .06% can be associated with hangovers.

To avoid hangovers, consider drinking less alcohol, and drinking more water during the evening (including alternating alcoholic drinks and water).

Alcohol Tips & Strategies

This module includes:

Tips and strategies to avoid negative experiences caused by alcohol

Alcohol Tips and Strategies

Here are top alcohol-related experiences you would like to avoid:

Alcohol Tips and Strategies

Here are some things you are currently doing to reduce the risk of unwanted effects or experiences from drinking:

Tips & Strategies: Before Drinking

These next few pages will go over some tips and strategies you may want to try.

These next few pages will go over some additional tips and strategies you can try.

If you choose to drink, here is some info on things you can do BEFORE drinking to avoid negative experiences.

You're already planning ahead to reduce unwanted effects or experiences from drinking. Here's some more info about the strategies you're using BEFORE drinking.

Tips & Strategies: While Drinking

If you choose to drink, here is some info on things you can do WHILE drinking to avoid negative experiences.

You're already planning ahead to reduce unwanted effects or experiences from drinking. Here's some more info about the strategies you're using WHILE drinking.

When You Don't Want to Drink

There may be times when you do not want to drink. Here are tips to support you when you make that decision.

Your Resource List

This module includes:

A personalized list of resources for you based on your feedback

Your Resource List

Here are the resources you requested during this program:

SLEEP

The National Sleep Foundation

Visit this website for more information about the unique sleep needs of military service members and veterans. Learn how to increase healthy sleeping habits and read more about recommendations for mattresses and sleep accessories.

US Department of Veteran Affairs

Register for the Path to Better Sleep course, a first step in curing insomnia. You can also access sleep fact sheets and other important information about sleep hygiene.

EMPLOYMENT

Military Skills Translator Website

Put your military skills to work in a civilian job by using this toolkit.

Minnesota online course on Building Relationship and Improving Opportunities

Watch these short online videos that are designed to help improve your use of networking in your job search.

Here are some other resources you may find useful:

SLEEP

The National Sleep Foundation

US Department of Veteran Affairs

Register for the Path to Better Sleep course, a first step in curing insomnia. You can also access sleep fact sheets and other important information about sleep hygiene.

EMPLOYMENT

American Corporate Partners

Mentoring program for Veterans.

Career Builder

Similar to other job sites but recommends jobs based on past searches, keywords in your resume and details about jobs you have applied for previously. Provides advice and resources.

Indeed

One of the single largest resources of job postings. A simple site that draws postings from company websites, other job listing sites, jobs posted in niche industry websites, jobs posted in online classifieds amongst other resources.

Not a traditional job site, more of an online job profile and resume where you can look for job opportunities.

OTHER HELPFUL EMPLOYMENT WEBSITES

SFL-TAP (Also Army-TAP)

SFL-TAP is the federally mandated program that transitioning military service members utilize during their last 12-24 months of active duty service to prepare for the transition to a successful civilian life. TAP programs at military installations throughout the world offer a range of classes, workshops and connections to valuable resources for achieving a stable and success in the next chapter of their military lifecycle; separation or retirement.

Hiring Our Heroes

Through an extensive Career Community, HOH offers free training, fellowship opportunities, networking and hiring events for veteran, transitioning military and military spouses.

Veterati

Digital mentorship program supporting the military community in pursuing their dream careers at every point in their professional journey.

The Commit Foundation

Empowering military service members in their transition out of uniform; providing one-on-one mentoring, workshops and a digital library of career resources.

RallyPoint.com

Use this digital platform to connect with other service members and start building your professional network to explore educational and career opportunities.

Hire Heroes USA

Through an extensive Career Community, HOH offers free training, fellowship opportunities, networking and hiring events for veteran, transitioning military and military spouses.

Veteran Mentor Network

The mission of the Veteran Mentor Network is to help military service members and veterans establish and achieve career and life goals. Join the VMN group on LinkedIn to start your job search and connect with other VMN members.

Minnesota online course on Building Relationship and Improving Opportunities

Watch these short online videos that are designed to help improve your use of networking in your job search.

Hiring America

The "Hiring America" TV Show provides information for Military members transitioning to the civilian workforce. Visit the website for current job listings and subscribe to the “Hiring America” YouTube Channel.

Career OneStop: Veteran and Military Transition Center

Visit this website to learn how to dress and prepare for different types of interviews, access resume/cover letter samples, learn how to translate your military experience into terms civilian employers will understand, and access tips for evaluating and negotiating job offers.

Veteran's Employment

Visit this website for more job interview tips and prep resources.

Military.com

This website provides links to 28 resources for veterans, including a list of private sector employment resources providing free career, training, and employment services.

Military Skills Translator

Put your military skills to work in a civilian job by using this toolkit.

RecruitMilitary

RecruitMilitary invites you to build an online profile to connect with employers looking to hire talent from military backgrounds.

ALCOHOL

General information

Learn about alcohol's effect on health.

Standard drink information

Learn more about what makes a standard drink and how drinking levels are defined.

Alcohol Treatment Navigator

The Alcohol Treatment Navigator helps adults find alcohol treatment for themselves or an adult loved one.

Blood Alcohol Calculator

The Blood Alcohol Calculator helps you estimate your Blood Alcohol Content based on you sex, weight, and what you’ve been drinking. This can help you understand how much to drink to avoid unwanted effects of alcohol.

MENTAL HEALTH

National Suicide Prevention Lifeline - 1(800) 273-TALK (8255) or dial 988

Provides 24-hour assistance connecting people to skilled, trained crisis workers who will listen to problems and describe local mental health services.

911

If you feel you are in imminent danger, please call 911.

Military OneSource - 1 800-342-9647

Military OneSource, both a call center and a website, provides referrals and assistance to all members of the Armed Forces, their family members, and survivors. Military OneSource offers non-medical counseling, financial and tax counseling, and specialty consultations such as health and wellness coaching, wounded warrior consultations, and more.

Crisis Text Line

text HOME to 741741, available 24 hours/day, 7 days/week

SAMHSA Behavioral Health Treatment Services Locator - 1 (800) 662-4357

A locator for alcohol and drug abuse treatment or mental health treatment facilities and programs around the country. Provides information in English and Spanish for individuals and family members facing substance abuse and mental health issues.

Washington Health Care Authority: Behavioral Health and Recovery

Find county mental health crisis line phone numbers and access information about substance use disorder prevention and mental health promotion services.

Suicide.org

Provides resources for helping someone who is suicidal and a list of suicide hotlines outside of the U.S.

SuicideHotlines.com

Provides information on what to expect when calling a hotline and a directory of local hotlines by state.

Sexual Assault and Relationship Violence Resources

National Sexual Assault Hotline - 1 (800) 656 HOPE

A free safe, confidential service where you will be connected to a sexual assault service provider in your area. Provides referrals for long term support and local health facility that is trained to care for survivors of sexual assault. In addition, can provide basic information about medical concerns and laws in your community. Phone or live chat 24/7.

Love is respect - (866) 331-9474

Text "loveis" to 22522*
Free and confidential phone, live chat and texting services are available 24/7/365. Highly-trained peer advocates offer support, information and advocacy to young people who have questions or concerns about their dating relationships. Provides information and support to concerned friends and family members, teachers, counselors, service providers and members of law enforcement.

The National Domestic Violence Hotline - 1 (800) 799-7233

Highly trained advocates are available 24/7 to talk confidentially with anyone experiencing domestic violence, seeking resources or information or questioning unhealthy aspects of their relationship. Live chat is another option for getting real-time, one-on-one support. Available every day from 5 a.m. – 12 a.m.

Washington State Resources

VA Community Mental Health Points of Contact-Washington State

Find contact information for designated mental health points of contact in Seattle, Spokane, Walla Walla and American Lake, WA.

Vet Center Locator-Washington State

Vet Center services include screening & referral for medical issues including TBI and depression, military sexual trauma counseling and referral, and individual and group counseling for Veterans, Service members, and their families.

The Red Badge Project- Tacoma, Seattle, Walla Walla, Everett, and Federal Way Vet Centers

The Red Badge Project engages active-duty service personnel and veterans of all conflicts through the fundamentals of Storytelling. Participants discover greater self-acceptance and efficacy as they find their voice, and produce stories inspired by their life experiences. Courses include poetry, photography, song or filmography, multimedia writing, oral history and documentary production.

King County Resources

King County Veterans Program

KCVP connects you to physical and mental health resources, and other social groups and supports. Other services include housing assistance, financial coaching, budgeting support and can help you apply for VA, Federal, or State level benefits such as disability or social security.

Pierce County Resources

Pierce County Veteran Service Offices

Visit this website for more information about Veteran services in Pierce County, Washington.

Steven A. Cohen Military Family Clinic at Valley Cities

Services for post-9/11 veterans, including the National Guard and Reserves, regardless of discharge status, role while in uniform, or combat experience. Services are also provided to military families, including children.

Snohomish County Resources

Snohomish County Veterans' Assistance Program

Services include Case Management, Everett Vets Center referrals, services to senior & disabled Veterans, Alcohol & Drug Referral, and advocacy.

Network of Care

Visit the online portal that provides a wide range of services and information from public service agencies, veteran providers, local government, and many others to better connect military service members, veterans and their families to resources throughout Snohomish, King and Pierce Counties.

Spokane County Resources

Spokane County Regional Veterans Services

This website provides a list of community resources for medical and behavioral health, financial aid, housing, employment, and other supportive services throughout the Spokane area.

Spokane Veterans Court

Resource directories for the greater Spokane area, Eastern Washington and North Idaho for military service members and veterans.

Clark County Resources

Clark County Veterans Assistance Center

Services include housing, financial aid, VA Claims/Benefits, clothing, food, hygiene, and homeless Veterans aid.

VA Portland Health Care System

Find information about how to connect and enroll in primary care, mental health, and other healthcare services via the VA Portland Health Care System.

STRESS MANAGEMENT AND WELL-BEING

Guided Meditations

Listen to free, guided meditations online, or download from the UCLA Mindful App on iTunes/GooglePlay (English and Spanish audio recordings available).

Breathing Exercises

Try these breathing techniques for stress-relief and relaxation.

WELCOME TO

THE NETWORK TOOLKIT