Military life comes with many stresses—frequent relocations, deployments, and the unpredictable nature of service. While much focus is placed on the well-being of service members, military spouses often shoulder significant emotional burdens. It’s essential for spouses to prioritize their own mental health and well-being. This guide provides an overview of mental health resources available to military spouses, as well as self-care strategies to build resilience.
Accessing Counseling Services
Military spouses have access to a variety of free and confidential counseling services designed to address the emotional and mental health challenges that come with military life.
Military OneSource
Military OneSource offers free, confidential non-medical counseling for military spouses, service members, and their families. Counseling services are available via phone, video, or in person, and you can receive support for a variety of issues including stress, anxiety, family relationships, and grief. Military OneSource provides up to 12 sessions per issue, per year.
How to Access:
Visit Military OneSource or call 1-800-342-9647 to get started. Services are available 24/7.
TRICARE Mental Health Services
For spouses who need more comprehensive mental health care, TRICARE provides access to professional counseling, therapy, and psychiatric care. TRICARE covers a variety of mental health services, including individual therapy, family therapy, and medication management. You’ll need a referral from your primary care provider to access these services.
How to Access:
Contact your local TRICARE office or visit TRICARE’s mental health page to learn more about covered services and how to get started.
Support Groups for Military Spouses
Support groups offer a valuable sense of community and understanding, especially for spouses dealing with the loneliness or isolation that can come with military life. Here are some resources where you can connect with others:
Military Spouse Advocacy Network (MSAN)
The Military Spouse Advocacy Network offers peer-to-peer mentorship and support through virtual support groups. MSAN connects military spouses to a network of others who have been through similar experiences and can provide emotional support, guidance, and friendship.
How to Access:
Visit Military Spouse Advocacy Network to join support groups and access mentorship programs.
Blue Star Families
Blue Star Families is another organization that offers support groups and social connections for military spouses. Their events and online communities provide an opportunity to meet other spouses, share experiences, and support one another through the unique challenges of military life.
How to Access:
Find local chapters and virtual events through Blue Star Families.
Building Resilience Through Self-Care
In addition to accessing counseling and support groups, it’s important for military spouses to practice self-care to build resilience and maintain mental health. Here are some strategies for maintaining well-being:
1. Mindfulness and Meditation
Practicing mindfulness and meditation can help reduce stress and promote mental clarity. Apps like Headspace or Calm offer guided meditations specifically designed to help you relax and manage anxiety. Military OneSource even offers free access to Headspace for military families.
2. Physical Activity
Exercise is a powerful tool for improving mental health. Regular physical activity helps reduce stress, increase endorphins, and boost mood. Consider engaging in activities you enjoy, such as walking, running, or yoga. Many military installations offer fitness classes that are free or discounted for military families.
3. Time for Yourself
Carve out time in your schedule for yourself. Whether it’s taking a relaxing bath, reading a book, or enjoying a hobby, prioritizing time to relax and unwind is essential for maintaining mental health.
4. Creative Outlets
Creative activities such as journaling, painting, or photography provide a way to express emotions and reduce stress. Art therapy is widely recognized for its ability to help people process emotions and cope with anxiety.
Resources for Immediate Help
For military spouses experiencing a mental health crisis or who need immediate support, there are several crisis resources available:
- Veterans Crisis Line: Call 1-800-273-8255, press 1, or text 838255 to receive confidential crisis support 24/7. This line is available to military spouses as well.
- Military OneSource Crisis Support: Military OneSource offers confidential support for individuals in crisis. You can access this service by calling 1-800-342-9647.
Military life comes with its own set of unique challenges, and it’s essential for military spouses to seek help when needed and build resilience through self-care and support networks. By accessing counseling services, connecting with support groups, and practicing self-care, military spouses can maintain their mental health and well-being, ensuring they are strong and capable to handle the ups and downs of military life.
If you or a loved one are struggling, remember that you’re not alone—help is available through the resources mentioned above, and seeking support is a sign of strength.