Mental health resources for military spouses

Jessica Evans Avatar

By Jessica Evans

Posted on Sep 13, 2024 2:14 PM PDT

Reviewed By Tessa Robinson

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Leslie Janaros, 37th Training Wing key spouse mentor and wife of Col. Jason Janaros, 37th TRW commander, holds a positive message of support at a base gate during the morning inbound commute as part of their new initiative, “We Care,” at Joint Base San Antonio-Lackland, Texas, Dec. 18, 2019. The 323rd Training Squadron started the initiative which involved 37th Training Wing military and civilian members spending the morning at various gates letting each person know that they stand together in support of those struggling with depression and thoughts of suicide by holding a positive message of support and handing out over 400 candy canes. If you are struggling with thoughts of suicide, please go directly to the Mental Health Clinic or to your closest Emergency Room. You can also reach the National Suicide Prevention Lifeline at 1-800-273-8255.
Leslie Janaros, 37th Training Wing key spouse mentor and wife of Col. Jason Janaros, 37th TRW commander, holds a positive message of support at a base gate during the morning inbound commute as part of their new initiative, “We Care,” at Joint Base San Antonio-Lackland, Texas, Dec. 18, 2019. The 323rd Training Squadron started the initiative which involved 37th Training Wing military and civilian members spending the morning at various gates letting each person know that they stand together in support of those struggling with depression and thoughts of suicide by holding a positive message of support and handing out over 400 candy canes. If you are struggling with thoughts of suicide, please go directly to the Mental Health Clinic or to your closest Emergency Room. You can also reach the National Suicide Prevention Lifeline at 1-800-273-8255.

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Being a military spouse is tough. Between the constant moves, long separations, and the pressure to keep it all together, your mental health can take a hit. But here’s the thing—you don’t have to do it alone. There are plenty of mental health resources out there just for military spouses. They are designed to help you stay strong, even when life feels overwhelming.

Here are 7 tips for improving your mental health:

Get Counseling with Military OneSource

Military OneSource is one of the best resources you can use. It’s completely free, confidential, and available to military spouses. Whether you’re stressed, anxious, or just need someone to talk to, this service has your back. No need for referrals, no dealing with TRICARE. You can access it directly, which makes everything faster and easier.

Prefer to meet in person? They’ll connect you with local counselors for up to 12 sessions. If that doesn’t fit your busy schedule, you can opt for phone or video sessions. They get that your life is hectic, and their goal is to make counseling work for you.

Use TRICARE for Mental Health Care

TRICARE covers a lot of mental health services for military spouses, but figuring it all out can feel like a maze. Here’s the breakdown: TRICARE covers individual therapy, couples counseling, and even group therapy.

Good news—you don’t need a referral for outpatient therapy if you’re on TRICARE Prime. If you want to see someone off-base, TRICARE Select lets you pick a provider in your network. Learn your options and see what works best for you. It could be a huge step toward improving your mental health.

Telehealth: Therapy Wherever You Are

Can’t fit in-person appointments into your schedule? No problem. Telehealth is the solution. Virtual therapy is a lifesaver for military spouses who have too much on their plate but still need support. Services like Doctor on Demand or TRICARE Online make it easy to talk to a therapist from anywhere, even on your couch.

For those stationed overseas, telehealth can be a game-changer. You get to speak with U.S.-based therapists who understand military life. No need to stress about language barriers or trying to find a local therapist.

Build Your Support Network

Therapy is great, but sometimes you need your people. That’s where military spouse groups come in. Blue Star Families and local Spouse Clubs are solid options. They host events, workshops, and meetups where you can connect with others who know exactly what you’re going through. Vent, laugh, share stories—it’s all about finding your community.

Not near a base? No worries. There are plenty of online groups, too. Facebook groups or forums like SpouseLink are full of military spouses ready to support each other. You might feel isolated, but remember, there’s always a community waiting for you.

Mindfulness Apps for Military Spouses

Sometimes therapy isn’t enough. Mindfulness and meditation can help reduce stress and keep you grounded. There are apps designed just for military families, like Breathe2Relax. It’s perfect for quick, guided breathing exercises whenever you need a break.

Headspace is another great app offering free subscriptions for military spouses. You can access tons of guided meditations for everything from anxiety to sleep. The best part? Some sessions are only three minutes, so they’re easy to fit into your day.

Talk to a Military Family Life Counselor (MFLC)

Need someone to talk to right now? Military Family Life Counselors (MFLCs) are available on most bases. They offer free, confidential counseling with no paperwork and no records. You can find them at events or on base, and they are ready to help with anything from relationship issues to personal stress.

The best part? It’s totally anonymous. You don’t have to worry about anything getting back to your spouse’s command. If you’re feeling overwhelmed, MFLCs are an amazing resource for support.

Take That First Step

Your mental health matters, and you have the support systems to take care of it. The hardest part can be reaching out, but once you do, you’ll find there’s a whole network of resources to help. Prioritizing your mental health doesn’t just make you stronger; it strengthens your family and community, too.