As a Warfighter, being in-tune with your body is important for mission readiness and overall health. However, you may be at increased risk for mental health challenges, including anxiety. Although anxiety is a normal reaction to stressful events or conditions, persistent anxious feelings can disrupt your daily life and cause long-term health issues. Using healthy coping mechanisms, engaging in activities that support balanced mental health and seeking treatment when needed can all help decrease anxiety.

Tips to Manage Anxiety and Reduce Stress

Reducing stress is one of the best ways to improve anxiety. Consider these stress management tips:

Clear your head by taking a break and stepping away from what’s bothering you.

Ground yourself by taking deep breaths and/or counting to ten slowly. Accept what is within your control and what you are realistically capable of.

Reframe your mindset by trying to replace negative thoughts with more positive ones.

Distract yourself with a relaxing activity you enjoy, such as listening to music or meditating.

Reflect on what you are grateful for and journal about these thoughts.

Have open conversations with those you trust about how you feel and what you need.

Get involved in your community by joining a local organization or volunteering.

Identify what triggers your anxious feelings and keep track of patterns you notice.

Move your body regularly in ways you enjoy and prioritize getting enough sleep.

Fuel your body with well-balanced meals and drinking enough water.

Limit alcohol and caffeine consumption and only take prescription drugs as recommended.

Avoid using tobacco products, including vaping devices, and illegal drugs.

Other Treatment Options

Sometimes managing your stress levels is not enough to treat anxiety symptoms. Figuring out how to improve your symptoms and coping mechanisms is beneficial to your long-term health. If you decide to seek care, consider the following types of anxiety treatment.

Talk Therapy

Therapy can help you make sense of anxious feelings and identify ways to reduce their effects. Cognitive behavioral therapy (CBT) is the most common type, which involves learning how to handle tough situations by changing how you think and react. The idea is that thoughts can impact emotions and, in turn, impact behaviors. CBT may also include facing fears associated with anxiety-inducing situations. Another option is acceptance and commitment therapy. This type of therapy focuses on using strategies to reduce discomfort and anxiety.

Medication

While medication does not cure anxiety, it can help reduce anxiety symptoms. Anti-anxiety medications, antidepressants and beta-blockers are commonly used to treat anxiety. Medicines are chosen by a health care provider based on the individual and what they are experiencing. Talk to your health care provider about any medications that may interfere with job duties. They will work with you to ensure you are mission ready.

Support Groups

Sometimes joining a support group can be helpful for those with anxiety. These platforms provide a space to share challenges and achievements with others who may have similar experiences. Both in-person and online support groups are available. There are also support groups for Warfighter partners and family members.

It is important that you receive the care you need if you are experiencing mental health concerns. You deserve a life and service without the burden of anxiety. If you are having trouble managing symptoms, reach out to your health care provider, command leadership and/or a chaplain. Speaking to a trusted source is the first step.

If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.