Coping with Trauma: Strategies for Maintaining Military Mental Health
Over the past decade, the suicide rate for military service members has doubled.
While efforts have been made to combat this issue, and a decrease of 15% has been seen, the rate of suicides in the military, compared to its civilian counterpart, is still troubling.
Yes, military members are often trained to cope with service stressors, including exposure to traumatic events. However, the frequency and intensity of these experiences can nonetheless impact an individual's mental health.
Not to mention that many military personnel face barriers to coping with trauma, such as stigma around seeking help.
In the face of trauma, many military personnel and veterans may experience physical symptoms such as sweaty hands, which can indicate underlying mental health issues.
Fortunately, there are various strategies that you can employ to cope with these challenges. Here are four of them.
Four Strategies to Cope with Military Trauma and Stress
1. Seek Professional Help The impact of military trauma and stress can be overwhelming, and it's not uncommon for military personnel and veterans to feel like they can't handle the situation alone.
According to the U.S. Department of Veterans Affairs (VA), 29% of service members who took part in military operations, such as Operations Iraqi Freedom (OIF) and Enduring Freedom (OEF), experience post-traumatic stress disorder (PTSD).
In contrast, only six out of 100 people from the general public experience PTSD. This staggering difference highlights the need for mental health support in the military.
Seeking professional help and advice is an essential step in coping with military trauma. The VA offers various resources and services that may help you cope with military trauma.
Don’t be afraid to ask for help!
Of course, it’s understandable that you may be reluctant to ask for help from a professional - many don’t.
In fact, a study found that 60% of service members and veterans experiencing military mental health challenges don’t ask for help.
Luckily, you can explore alternatives if you’re not ready yet, such as talking to a family member or close friend or seeking guidance from a chaplain or priest.
Family members and loved ones can play a significant role in helping you cope with military trauma, especially if they provide you with a safe and encouraging space.
2. Prioritize Self-Care
Self-care is crucial in managing mental health challenges, particularly for military personnel and veterans.
And while self-care can take many forms, doing something as simple as physical exercises, such as aerobics, can have positive mental health benefits like improved cognitive function and mood.
Other ways you can practice self-care include:
● Prioritize Healthy Eating: Consuming a balanced and nutritious diet is essential for overall physical and mental well-being. Eating healthy foods regularly can help reduce stress and anxiety and improve energy levels.
● Ensure Adequate Sleep: Sleep is essential for the body and mind to rest and recharge. Prioritizing rest and establishing good sleep habits can improve mood, focus, and overall health.
● Engage in Relaxing Activities: Participating in activities that promote relaxation, like yoga or meditation, can help reduce stress levels and build a better connection with yourself. These activities can provide a sense of calm and improve mood.
● Focus on Positivity: Positive thoughts and affirmations can help improve overall mental health and reduce stress. Positive self-talk and mindfulness techniques can help you manage negative emotions and promote a positive outlook.
● Set Goals: Whether short or long, establishing goals can provide a sense of purpose and direction. Setting achievable goals can also improve self-esteem and confidence, leading to better overall mental health.
3. Connect with Others
Isolation is a common experience for military personnel, particularly once they start reintegrating into the civilian population.
However, social isolation can have severe health consequences, including higher anxiety levels, depression, and thoughts of suicide.
Unfortunately, many military service members struggle to adjust to life outside the military cocoon. Reaching out to others who have similar experiences can provide you with valuable support and understanding.
Talking with other people, like a support group or a fellow military service member or veteran, can also help relieve the stresses of military trauma.
You are not alone!
A study found that having a support group can make you more resilient to stress and even help protect you from trauma-induced disorders like PTSD.
A support network, including your family, friends, and mental health professionals, provides a sense of community and helps people feel less alone in their experiences.
4. Build your Resilience
Resilience refers to one’s ability to adapt to and overcome adversity. And the importance of resilience in military personnel and veterans cannot be overstated.
Military service often exposes personnel to potentially traumatic events that can have long-lasting effects on their mental health.
Building your resilience may help you cope with these traumas.
A recent study on front-line workers who went to war against COVID-19 suggests that resilience training can improve one’s mental well-being and reduce traumatic stress.
Building resilience involves developing coping skills, such as mindfulness and positive thinking.
The military provides various programs to help service members, and veterans develop resilience and coping skills.
One of these programs is the Comprehensive Soldier and Family Fitness (CSF2), designed to enhance resiliency and the well-being of service members and their families.
Final Thoughts
Coping with military trauma and maintaining mental health can be challenging but essential. Self-care and connecting with others can help military personnel and veterans manage their mental health.
Most importantly, seek help. Remember, asking for help isn’t a sign of weakness but strength, and everyone deserves support for their mental well-being.
References
Comparing the Army's Suicide Rate to the General U.S. Population: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8383837/
Active Duty Suicide Rate Drops; Austin Says More Work Needed: https://www.defense.gov/News/News-Stories/Article/Article/3195429/
PTSD: National Center for PTSD: https://www.ptsd.va.gov/understand/common/common_veterans.asp
Mental Health: https://www.mentalhealth.va.gov/
Stigma as a barrier to seeking health care among military personnel with mental health problems: https://pubmed.ncbi.nlm.nih.gov/25595168/
Exercise Intervention in PTSD: A Narrative Review and Rationale for Implementation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437073/
Caring for Your Mental Health: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
Understanding the Effects of Social Isolation on Mental Health: https://publichealth.tulane.edu/blog/effects-of-social-isolation-on-mental-health/
Social Support and Resilience to Stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/
Impact of a Resiliency Training to Support the Mental Well-being of Front-line Workers:
CSF2 training points Soldiers toward readiness and resilience: https://www.army.mil/article/181247/csf2_training_points_soldiers_toward_readiness_and_resilience