Posted on June 6th, 2024.

Mental health plays a critical role in the lives of military personnel and their families. 

The unique demands of military life often lead to increased levels of stress and anxiety, which can significantly impact one's well-being and performance. 

Understanding and managing stress and anxiety is essential for building military resilience and ensuring overall health. 

In this blog post, we will explore the causes, symptoms, and strategies for managing stress and anxiety among military families.

Understanding Military Stress and Anxiety

Stress and anxiety are common mental health issues characterized by feelings of tension, worry, and physical changes such as an increased heart rate. For military personnel, these feelings can be amplified by the unique challenges they face. Deployment, combat exposure, and separation from loved ones are just a few of the stressors that can lead to heightened anxiety.

Military anxiety symptoms can vary widely but often include increased heart rate, difficulty sleeping, and avoidance behaviors. Understanding these symptoms is the first step toward managing stress effectively.

Causes of Military Stress and Anxiety

Several factors contribute to the high levels of stress and anxiety experienced by military personnel:

Combat Exposure

Engaging in combat can be a traumatic experience, leading to lasting stress and anxiety. The constant threat of danger, witnessing injuries or death, and the need to make quick, life-or-death decisions can leave lasting psychological scars.

Deployment and Separation

Being deployed to different locations, often for extended periods, can cause significant stress. The separation from family and friends, coupled with the uncertainty of return, adds to the emotional burden.

Traumatic Events

Exposure to traumatic events, such as witnessing the aftermath of battles or experiencing personal injury, can lead to long-term anxiety and stress. These experiences often result in conditions like PTSD.

Lack of Social Support

The transient nature of military life can make it difficult to build and maintain a strong social support network. The absence of a reliable support system can exacerbate feelings of loneliness and anxiety.

Physical Health Issues

Physical injuries and health problems, which are common in military life, can contribute to stress and anxiety. The fear of medical discharge or the impact of injuries on one's career can be a significant source of worry.

Personal and Family Problems

Personal and family issues, such as marital conflicts or financial difficulties, can also contribute to stress and anxiety. These problems are often intensified by the challenges of military life.

Managing Military Stress and Anxiety

Effectively managing stress and anxiety is crucial for maintaining mental health and building resilience. Here are some strategies that can help:

Physical Exercise and Self-Care

Regular physical exercise is one of the most effective ways to reduce stress and anxiety. Exercise releases endorphins, which improve mood and overall well-being. Additionally, maintaining a healthy diet and ensuring adequate sleep are essential aspects of self-care.

Mindfulness and Meditation

Practicing mindfulness and meditation can help manage stress by promoting relaxation and reducing negative thoughts. These techniques encourage a focus on the present moment, which can alleviate feelings of anxiety.

Social Support Networks

Building and maintaining strong social connections are vital for managing stress. Engaging with fellow military personnel, family, and friends can provide a sense of community and support. Participating in support groups can also be beneficial.

Seeking Professional Help

Sometimes, professional help is necessary to manage stress and anxiety effectively. Therapists and counselors specializing in military issues can offer tailored support and strategies. Online therapy, such as the services provided by Rise Alone Therapy, can be particularly beneficial for those who prefer the convenience and privacy of remote sessions.

Building Resilience Through Coping Skills and Self-Awareness

Developing coping skills and self-awareness is crucial for building resilience. Techniques such as cognitive-behavioral therapy (CBT) can help individuals understand and change negative thought patterns. Learning to recognize triggers and practicing stress management techniques can also enhance resilience.

Common Symptoms of Military Stress and Anxiety

Recognizing the symptoms of stress and anxiety is essential for seeking timely help and managing these conditions effectively. Symptoms can be physical, emotional, cognitive, or behavioral:

• Physical symptoms: They include a pounding or racing heart, sweating or cold, clammy hands, feeling jumpy or restless, trembling, twitching, or shaking, feeling out of breath, feeling a fullness in the throat, chest tightness, dizziness or lightheadedness, stomach aches or nausea, poor sleep and/or insomnia, muscle tension and body aches, and grinding teeth or clenching jaw.
• Emotional and cognitive symptoms: They encompass feeling angry or irritable, worrying about everyday decisions, a feeling of doom, being easily distracted, difficulty concentrating, trouble with information recall, difficulty with work or normal activities, focusing on what could go wrong, frequently avoiding certain places or things, and using substances to find calm.
• Avoidance behaviors: They include avoiding social situations or crowded events, avoiding specific places or things due to irrational fears, and using substances to cope with anxiety.
• Other symptoms: They can include feeling on edge, difficulty sleeping, social withdrawal, flashbacks, hypervigilance, irritability, and anic attacks (including rapid heart rate, shortness of breath, and sweating).

Additional Resources for Military Stress and Anxiety Management

There are numerous resources available to help manage military stress and anxiety:

• Military-specific support services: Organizations like Military OneSource and the Veterans Crisis Line offer support tailored to military families.
• Online resources and hotlines: Websites such as the National Center for PTSD provide valuable information and support.
• Mobile apps and digital tools: Apps like Calm and Headspace offer guided meditation and relaxation techniques.
• Local mental health providers: Seeking help from local therapists and counselors who specialize in military issues can provide personalized support.

Final Words

Managing stress and anxiety is crucial for the resilience and overall well-being of military personnel and their families. By understanding the causes and symptoms of military stress and anxiety, and employing effective management strategies, individuals can improve their mental health and quality of life. Continued awareness and support for military mental health are essential.

At Rise Alone Therapy, we specialize in providing professional clinical therapy to military spouses and their families. Our dedicated team of licensed clinical therapists understands the unique challenges faced by military families, as many of us are part of military households ourselves. This personal connection allows us to offer empathetic and insightful support tailored to the specific needs of our clients.

Let's Talk!

Reach out to us at 1 (620) 779 2081 or [email protected] if you or someone you know is struggling with military stress and anxiety. Together, we can build resilience and foster well-being in our military community.