Military life comes with unique stressors, from frequent moves to long separations and the emotional weight of deployments. In light of Suicide Awareness Month, it’s crucial to acknowledge the impact these challenges can have on mental health. Taking proactive steps to support mental well-being is essential for military families and individuals.
Here are five tips to help maintain a healthy mind, combat depression, and reduce suicidal thoughts:
Editor’s note: If you or someone you love are having thoughts of suicide, please dial *988 to get the support you need and deserve.
1. Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools to relieve stress and calm the mind. They help ground you in the present moment, reducing anxiety and helping you manage negative thoughts.
How to start:
- Set aside 5-10 minutes a day to sit quietly and focus on your breathing.
- Use a guided meditation app like Calm or Headspace to help ease into the practice.
- Deep breathing exercises can also be effective. Try inhaling for a count of four, holding for four, and exhaling for four. This simple exercise can be done anytime you’re feeling overwhelmed.
Why it helps: Studies show that mindfulness can reduce symptoms of depression and anxiety, giving your mind the break it needs from the constant stress of military life.
2. Build a Support Network
Military families often face long periods of isolation, whether due to relocations or deployments. Building and maintaining a support network is crucial for mental health.
How to start:
- Join military spouse or community support groups, either in person or online.
- Reach out to friends and family regularly, even if it’s just for a quick chat. Apps like Marco Polo allow you to send and receive video messages instantly.
- Join or visit a local church. You can often find a network of genuine support and a sense of family away from home through fellowship.
- Don’t be afraid to ask for help when needed. The military community is vast, and resources like Military OneSource offer free counseling services.
Why it helps: Having someone to talk to can alleviate feelings of isolation and provide a space to share your worries, lessening the burden on your mental health.
3. Exercise Regularly
Physical activity is one of the most effective ways to reduce stress, improve mood, and combat depression. Exercise releases endorphins, which act as natural mood lifters.
How to start:
- Aim for at least 30 minutes of physical activity most days of the week. This could include walking, jogging, yoga, or even dancing.
- Consider joining a fitness class at your local military base or gym, or work out at home with free online fitness videos.
- Make it social by exercising with a friend or fellow military spouse. This combines the benefits of physical activity with social interaction.
Why it helps: Regular exercise is proven to reduce symptoms of depression and anxiety. It’s also a healthy outlet for managing the stress that can accompany military life.
4. Engage in Creative Outlets
Creativity can be an incredible stress reliever, allowing you to express emotions that might be difficult to articulate. Engaging in creative activities such as art, music, writing, or crafting can help alleviate mental strain and foster a sense of accomplishment.
How to start:
- Set aside time each week to explore a hobby you love or try something new.
- Attend creative workshops or classes offered in your military community.
- Journaling can be particularly therapeutic. Try writing down your thoughts, feelings, or even small daily victories.
Why it helps: Creative expression provides a mental release and can shift your focus from negative thoughts to something constructive and enjoyable.
5. Establish a Routine and Set Boundaries
Military life can be unpredictable, making it harder to feel grounded. Setting a daily routine and boundaries for yourself helps maintain a sense of control over your environment, which can reduce feelings of helplessness.
How to start:
- Establish a morning or bedtime routine to provide structure to your day.
- Prioritize self-care by setting boundaries. Whether it’s dedicating time for exercise, relaxation, or hobbies, make sure you’re taking care of your mental and physical well-being.
- Make sleep a priority by setting a consistent sleep schedule. Lack of sleep can exacerbate symptoms of depression and anxiety.
Why it helps: A routine provides predictability in an otherwise unpredictable environment. Having daily rituals can promote a sense of security and stability, essential for mental well-being.
Mental Health is Wealth
Maintaining mental health as a military spouse or service member is a constant effort, but these strategies can help provide relief from the daily stresses of military life. If you or someone you know is struggling with depression or suicidal thoughts, it’s important to seek help. Military OneSource, the Veterans Crisis Line, and other resources are available to offer support when needed.
Taking care of your mind is just as important as taking care of your body. By implementing these tips, you’ll be better equipped to face the unique challenges of military life with a healthy mind and resilient spirit