Self-care is essential for military spouses, who often face unique challenges like frequent moves, deployments, and periods of separation. Balancing these pressures with personal well-being can be overwhelming, but with the right tools and strategies, military spouses can take control of their health in multiple areas—financial, physical, mental, and emotional.
1. Financial Health: Building Stability and Confidence
Managing finances can be a particular stressor for military families, especially when one spouse is deployed or away for long stretches. Building financial security and confidence starts with setting realistic goals and understanding available resources.
- Budgeting and Saving: A solid budget is essential for managing expenses, particularly when there are fluctuations in income due to deployments or relocations. Military families can benefit from tools like YouNeedABudget (YNAB) or Mint, which offer free versions of their budgeting apps. The Thrift Savings Plan (TSP), an essential retirement savings vehicle for military members, also offers military spouses a way to plan for long-term financial stability, even during deployment.
- Military Financial Benefits: Take advantage of programs available through Military OneSource, which offers free financial counseling. Additionally, military families may qualify for discounts at stores like the Commissary or Exchange, which can help save on groceries and everyday purchases.
2. Physical Health: Staying Active and Energized
Maintaining physical health is vital for coping with the demands of military life. Regular physical activity improves mood, reduces stress, and helps combat the fatigue that can come with handling family responsibilities during deployments.
- Exercise and Fitness: Many military bases offer free or discounted fitness classes and gym access. Regular exercise doesn’t have to be intense; even a daily walk, a yoga session, or a bike ride with the kids can make a big difference. For spouses at home, try short at-home workouts using fitness apps like Nike Training Club or MyFitnessPal, which are accessible and tailored for different levels of fitness.
- Healthy Eating: Eating nutritious meals can help boost energy and manage stress. Utilize the Commissary for fresh fruits and vegetables, lean meats, and whole grains. Check out websites like Once A Month Meals for inspiration and recipe ideas for busy schedules.
3. Mental Health: Cultivating Resilience
Mental health is one of the most important aspects of self-care, particularly for military spouses who often cope with the stresses of separation and frequent transitions. Cultivating resilience and finding ways to manage anxiety and stress is key.
- Mindfulness and Meditation: Practices like mindfulness and meditation can be powerful tools for reducing stress. Apps like Headspace and Calm offer guided meditation, breathing exercises, and even sleep stories designed to help calm the mind. These apps often partner with organizations like Blue Star Families offering a discount or free program.
- Journaling and Creative Outlets: Writing in a journal or engaging in creative activities, such as painting or crafting, can help process emotions and reduce feelings of isolation. A gratitude journal, in particular, can shift focus from challenges to positive aspects of life, helping build emotional resilience.
4. Emotional Health: Strengthening Connections and Support Systems
Emotional well-being is closely tied to our connections with others. For military spouses, maintaining strong relationships with family, friends, and support networks is essential for emotional stability, especially during tough times like deployments.
- Building a Support Network: It can be easy to feel isolated, but reaching out to others who understand the military lifestyle can make a big difference. Many military bases have spouse support groups or informal meet-ups. Additionally, online communities provide spaces for military spouses to connect, share experiences, and offer support.
- Quality Time with Family and Friends: Make time for meaningful connections, whether it’s a virtual chat with a far-away friend or a family dinner. During deployments, setting aside time for video calls or scheduling “date nights” with the spouse (even from afar) can help maintain closeness.
Taking care of yourself as a military spouse requires a balance of financial, physical, mental, and emotional well-being. The unique demands of military life often mean that self-care is put on the back burner, but by focusing on these areas, military spouses can better manage stress, strengthen resilience, and maintain overall health as the person “left behind” and often the sole parent. Utilizing available resources, creating supportive routines, and taking time to invest in personal well-being will not only make spouses feel more grounded during difficult times but will also contribute to a more fulfilling and balanced military life.
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