It’s important to take care of your mind and body, especially if you’re in the military or a retired veteran. Military lifestyle presents unique challenges for our troops that can create a lot of physical and mental stress. It’s important to deal with this stress in the right ways to improve your health long-term, which is why it’s important to prioritize self-care in your daily life. Below, we’ll go over the benefits of self-care and how you can implement healthy self-care techniques into your daily life.

Why Is Self-Care So Important?

It’s essential to practice self-care so you can improve your physical and mental well-being. Service members and veterans must prioritize self-care in their lives since military life can expose them to different things that can significantly impact their physical and mental health.

For example, many service members are exposed to traumatic experiences that can create mental health issues that can follow them well beyond their service contract. Some service members can also be injured in the line of duty, which can create physical and mental health challenges at home.

Some of the most important reasons service members and veterans should practice self-care include:

●Stress management: Service members and veterans are often exposed to highly stressful situations, and without the proper management techniques, it can evolve into chronic stress. Participating in regular self-care can help you manage the stress you experience in the military, making it easier to adapt to challenges you experience during and after your career.

●Mental health support: Being exposed to traumatic events in your military career can have a significant impact on your mental health. Some service members even develop mental health conditions like PTSD as a result of their service. Self-care can help with managing these conditions and preventing worsening mental health during particularly challenging moments.

●Physical health maintenance: Part of self-care includes caring for your physical health. Letting your physical health fall to the wayside can impact your ability to consistently perform at work and in your personal life, so it’s important to prioritize care for your health.

●Increase resilience: The more you care for your health, the easier it will be to withstand the challenges and stress of military life.

●Improved performance: Prioritizing your health makes it easier to have energy and motivation at work. You’ll be able to focus more on your tasks and handle challenges in the workplace when you are adequately caring for your health.

●Improved relationships: Taking care of your well-being makes it easier to be present in your relationships. You’ll be better equipped to handle your responsibilities and show up consistently for your loved ones.

How to Practice Self-Care in the Military

Engaging in self-care is easier than you might think but does take a little bit of effort. Some of the different ways you can practice self-care and improve your well-being include:

1. Participate in Regular Exercise

Exercise is well-known to improve your mental well-being when you exercise regularly. A quality exercise routine can work wonders for your physical and mental health and can even relieve stress and anxiety and improve sleep or symptoms of various mental health conditions. The better you feel, the easier it will be to engage in regular self-care.

Some forms of exercise can also give you the opportunity to practice self-care since you’ll have the opportunity to slow down and focus on the moment, such as yoga. There are different forms of exercise you can try depending on your physical capabilities and preferences:

●Yoga or pilates

●Walking or hikes

●Boxing and martial arts

●Weightlifting

●Bicycling

●Swimming

Many installations have free fitness centers you can use if you don’t want to pay for a gym membership, and it allows you to work out and get active with other service members. You can also sign up to play sports in your local community or play with friends since sports are a great way to get active while engaging in a fun hobby.

2. Eat a Nutritional Diet

Diet plays a significant role in mental and physical health so it’s important to prioritize a balanced diet as part of your self-care routine. While eating well isn’t going to solve everything, it’s a great place to start when it comes to taking care of yourself. Eating well is one of the most important parts of self-care and can improve your health in the long term.

If you want or need to change up your diet to be healthier, some tips you should follow include:

●Start your day off right: One of the first things you should do each morning is eat a healthy breakfast. Try to include protein and fiber in your breakfast so it’s more filling, meaning you’ll be less likely to want to snack on junk food while you wait for your next meal. A good breakfast will also kickstart your metabolism for the day so you don’t accidentally overeat with other meals.

●Eat healthy foods: You should make sure your diet is properly balanced so you’re getting all the nutrients you need to feel your best. Target each food group and try to get enough from each throughout all your meals for the day. Meal prepping can help if you have trouble eating the right foods each day.

●Snack lightly: If you get hungry in between meals, light snacking is best. You can have light snacks like popcorn, yogurt, trail mix, and hardboiled eggs to tide you over until you get to your next meal, preventing you from killing your appetite.

If you’re having trouble nailing down your nutrition and diet, many installations have free nutrition counseling that accounts for your goals and needs, making it easier to eat healthy meals.

3. Get the Right Amount of Sleep

Sleep is critical to your well-being and failing to get enough sleep each night can have a drastic effect on your physical and mental health while making it harder to focus on work and life happening around you. If you need to improve your sleep, consider using the following tips to help you rest better at night:

●Follow a schedule: A consistent sleep routine will help you get the right amount of sleep each night and should be followed, even on the weekends. You want to aim for at least eight hours of sleep, so make sure your routine accounts for that need.

●Limit blue light: Exposure to blue light can cause disruptions in your sleep, so you should reduce your exposure to blue light as much as you can at least an hour before going to sleep. Blue light is most commonly used in phone and computer screens, so consider putting your electronics down in the evening and opting for another way to pass the time, such as spending time with family or reading a book.

●Consider your diet: The food and drinks you consume before bedtime can impact your sleep, so it’s important to carefully consider what you consume before bed. If you can, try to avoid large meals, smoking, and drinking before bed.

●Try to relax: Relaxing plays a big part in your ability to get quality sleep each night, so it’s important each night a couple of hours before bed. You can do this in various different ways, whether you choose to read, listen to music, or do something else that brings you peace.

4. Make Connections With Others

Making social connections is important for your mental health, so it’s important to make meaningful connections with others. If you’re at a duty station far from home, you can maintain your relationships by making time for phone or video calls with your friends and family. If you want to find a community close to home, you can try to connect with coworkers or find a group or club that sparks your interest.

If you’re having trouble making connections, you can always join a military or veteran support group. These groups are familiar with the struggles you may be facing and can relate or offer their advice and support as you navigate your personal challenges. Other ways you can form connections is by volunteering your time on base or in your local community. Not only will you be making connections, but you’ll be spending time making a difference.

5. Treat Yourself

While taking care of your body is important, it’s also important to reward yourself with a treat from time to time to lessen the stress of trying to maintain a healthy routine and to give yourself a break from time to time. The way you choose to treat yourself will depend on your likes and interests. For example, a treat for you could be indulging in your favorite ice ceam once or twice a month, while others may enjoy something like a nature walk or binging their favorite show. Whatever you decide to treat yourself to, remember to do it in moderation.

Some different ways you can treat yourself include:

●Eat something sweet that you enjoy, such as a cookie, slice of cake, or ice cream.

●Watch a TV show or movie that you’ve really wanted to see, whether it's in the theatre or at home.

●Take a break from work by taking some leave time to give yourself a long weekend to spend time with loved ones and rest.

●Buy something for yourself that you’ve been eyeing for a while, but remember to do so in moderation.

●Get a massage to help alleviate stress and take any soreness out of your muscles.

6. Engage in Enjoyable Hobbies

Many veterans and active duty service members can engage in a wide range of hobbies that can improve their well-being. You’ll have the opportunity to learn a new skill and can connect with others who share similar interests with you. Some hobbies you can consider include:

●Painting

●Cooking or baking

●Gardening

●Learning to play an instrument

●Volunteering with non-profits

●Blogging or journaling

Keep in mind this is not an exhaustive list of hobbies and there are plenty of other things you can try that might spark your interest. Don’t be afraid to experiment until you find something you truly love.

7. Spend Time in Nature

Spending time in nature can do wonders for your mental health, allowing you to decompress and forget about your stressors for a short period. Spending time outside can also alleviate some mental health symptoms from conditions like depression and anxiety.

Some ways you can start spending more time in nature include:

● Going on hikes

●Adventuring into nature parks

●Reading or eating outside

●Riding a bike

●Going for a nature walk with friends

8. Limit Social Media Use

Social media is a great way to connect with loved ones and make new friends, but it’s important not to spend all your free time on social media platforms. Spending too much time on social media can take a toll on your mental health and it can quickly become addicting, leaving little time for real connections with loved ones and hobbies you enjoy.

While you don’t have to quit social media altogether, consider reducing your screen time. If you’re spending five or six hours a day on social media, try limiting your time online to two hours a day instead. Many social media apps have settings that send you a reminder if you’ve spent a certain amount of time on the platform, which can be a useful tool if you find yourself spending too many hours online.

9. Seek Professional Help if Needed

Sometimes, our mental health and stress can get to us, and we need outside intervention to feel better. Some of the hardships experienced by service members and veterans are best handled by a trained professional, and there’s no shame in reaching out for help if you need it. A professional can help you find the resources you need to best help you through your struggles. They’ll also provide an outlet for you to vent about your challenges and can help you problem-solve. With the right support from a professional, you can begin to lead a happier and healthier life.

10. Make Use of Available Resources

Active duty service members and veterans have access to plenty of resources to help them improve their well-being, and reaching out to these resources when in need is an act of self-care. Your installation and local community will likely have plenty of resources you can choose from. You can research some of the resources available to you, but some of the most well-known resources include:

●The National Military Family Association

●Military One Source

●The Veterans Crisis Line

11. Prioritize Self-Care

Self-care is important for your well-being, and it’s important to make time in your schedule to care for yourself. You can’t adequately care for others or perform at your job if you’re not taking care of yourself. Make an effort to make self-care an everyday part of your routine, and the more you do it, the easier it will become.

MLC Offers Our Support to Our Service Members and Veterans

At MLC, we know how hard it can be to be in the military and the challenges that come with the job. And many of our veterans still face their own struggles well after leaving the service. Military Luggage Company does our best to support our service members in the ways that we can, such as through our warrior discount program, our blog, and our Honoring Hidden Heroes podcast. We aim to provide our troops with products and resources to guide them to a successful career and fulfilling life. Check outeverything we have to offer, or contact us with any of your questions.