Archana Cini Lookout Newspaper Military service often demands more than physical strength—it also requires the mental fitness needed to navigate pressure, trauma, and unpredictability. This summer, the Health Promotion (HP) Mental Fitness and Suicide Awareness (MFSA) course has been equipping Defence Team members with essential skills to boost resilience and support others in mental distress. MFSA is one of several seasonal offerings open to Defence Team members at CFB Esquimalt, including Canadian Armed Forces (CAF) personnel, civilian employees, veterans, and more. The course introduces powerful tools like grounding, mindfulness, and tactical breathing techniques that can be leveraged in all situations—from operational deployments to daily life. MFSA also explores ways to recognize and respond to distress in others, making it a critical resource in suicide prevention. Designed with the realities of Defence Team life in mind, MFSA focuses on techniques participants can access in the moment, whether on ship, on base, or at home. Here are some of the strategies taught in MFSA, designed to be practiced regularly for lasting mental fitness. Tactical/Abdominal Breathing: Also known as box breathing, this technique involves inhaling for four seconds, holding for four, exhaling for four, and pausing for another four. Practising this activates the parasympathetic nervous system, which helps calm stress responses. This is especially useful in high-pressure situations where Defence Team members need to quickly regain composure or sharpen focus. Grounding Techniques: Grounding helps bring attention to the present during overwhelming moments. One common technique is the “5-4-3-2-1” method: identifying five things that can be seen, four that can be touched, and so forth with hearing, smell and taste. Another technique involves counting backwards in increments of seven or eight—anything that requires focus. These strategies can help regain clarity or manage panic. Mindfulness Practice: To be mindful is to intentionally pay attention to...

A/Slt Christopher Hofing Canadian Armed Forces (CAF) personnel were met by more than the beauty of the West Coast while establishing a Forward Operating Base (FOB) for Exercise TRIDENT FURY 2025 (Ex TF25). They were also greeted by the generosity and support of Secret Beach’s local British Columbia Indigenous community—the Toquaht Nation. Months before boots hit the ground, the Ex TF25 planning team, which included representatives from Base Safety, Environment & Indigenous Relations, proactively engaged 21 Coast Salish and Nuu-chah-nulth Indigenous communities regarding the upcoming multinational maritime exercise. This early engagement also helped enable a strong working relationship between the CAF and Toquaht Nation leadership, with Lieutenant (Navy) (Lt (N)) Dakota Nelson, FOB Officer-in-Charge, and Lieutenant-Commander (LCdr) Justin Lam, Mine Countermeasures Lead Planner, coordinating with Noah Plonka, Business Manager and elected member of the Toquaht Nation Executive Council. This collaboration helped ensure military operations were both effective and respectful of local land and culture. “Noah was incredibly accommodating,” said Lt(N) Nelson. “He offered us access to whatever land was needed, and even advanced construction projects to support our camp setup. His willingness to work with us was instrumental.” To LCdr Lam, the collaboration meant everything. “The Nation helped us train where it counts, and build the relationships needed to safeguard the Pacific approaches together,” he said. The Toquaht Nation provided the CAF with key infrastructure like potable water, portable toilets, moorage, and an on-site cookhouse. This gave members of the FOB a warm and dry place to gather, eat, and conduct briefings. The Nation also granted permission to conduct training on both Toquaht land and in Barkley Sound. Local businesses also helped meet logistical needs, with the Ucluelet Rent-It Center supplying washroom and garbage facilities, Wet Again Water delivering fresh water, and Cedar and Salt Restaurant providing catering. These contributions...

A/Slt Kim Wachockier MARPAC Public Affairs A select group of Royal Canadian Navy (RCN) sailors recently swapped uniformed drills at sea for a day of paint cans and yard tools among the trees. On May 1, 28 members of HMCS Max Bernays’ crew spent the day volunteering at Easter Seals Camp Shawnigan as a part of the vessel’s community outreach. Founded in 1947, Easter Seals offers accessible summer programs for B.C. and Yukon children, youth, and adults living with disabilities. While Camp Shawnigan is located on Vancouver, it is one of several locations operating under the Easter Seals organization. On site, sailors engaged in a variety of activities from power-washing sidewalks and painting rooms to sanding wood and cleaning roofing. Coordination for the crew’s day of community involvement was also spearheaded by Robbie Levin, Easter Seals Camp Shawnigan’s maintenance supervisor. With both Max Bernays’ namesake sponsor Shannon Bernays and coxswain Chief Petty Officer 1st Class (CPO1) Mike Umbach involved with Easter Seals across generations, the crew’s decision to support Camp Shawnigan was deeply purposeful. “Camp Shawnigan was described as a magical place,” shared CPO1 Umbach, “…and honestly, after spending time there, I really get what that means.” To many of Max Bernays’ crew, the day spent among the trees engaged in community service was a reminder of why they joined the Royal Canadian Navy (RCN). Though the vessel will be unable to return this summer to engage with the camp once again, there are plans to greatly increase the charitable outreach efforts its company continues to engage in. The Nunavut Kitikmeot Food Bank also continues to stand as HMCS Max Bernays’ second official ship’s charity.

SISIP Financial Esquimalt Team Though vacations are often the perfect way to recharge after a hectic posting, the unavoidable post-trip credit card bill can often hold us back. However, some extra financial planning could be all it takes to enjoy a well-deserved vacation without breaking the bank. Here’s how: Budget before you book: Sketch out an initial trip budget before booking a flight—include accommodation, food, activities, travel insurance, souvenirs, and a buffer of 10% for unexpected expenses. This helps set expectations well before you’ve arrived. Set up a vacation account: Open a separate bank account to make purchases from when you’re on vacation. This not only makes overspending less likely but also allows you to save for trips automatically over time. Goal, not gamble: Like saving for a house, a vacation is a goal rather than an expense. Involve partners and kids in planning a trip, determining costs, building a countdown calendar, and setting expectations—it can be a great opportunity to teach young children about saving money. Fun doesn’t mean the most expensive: Core memories aren’t always associated with cost. Save money by road tripping to a park or campground; hosting a staycation; utilizing military discounts for hotels and attractions; travelling off-season; and leveraging credit points on flights. Dodge the vacation debt: While it can be tempting to put expenses on a credit card for the short term, interest charges can turn a trip into a long-term financial issue. Instead, save up now and relax later. If you do use your card, plan to include extra expenses within your next travel budget. Stretch your dollar: Boost trip affordability by saving money during vacation. To do this, spend more time on free activities (hikes, beaches, festivals, etc.); pack snacks and drinks; set daily spending limits; and be wary of currency exchange...