Illustration of service woman showing her happy and then in mental distress

Taking care of your mental health is just as important as your physical health. The two aspects of health are intertwined and impact one another. Mental health includes your emotional, psychological and social well-being, affecting how you think, feel and behave. Experiencing mental health issues is common, however problems are treatable.

Early Warning Signs of a Mental Health Problem
  • Overeating or undereating.
  • Over sleeping or under sleeping.
  • Isolating oneself.
  • Feeling fatigued/low energy.
  • Feeling of hopelessness or numbness.
  • Feeling irritable, confused or scared.
  • Inability or difficulty performing daily tasks.
  • Arguing with friends, family and/or strangers.
  • Experiencing severe mood swings.
  • Experiencing persistent negative thoughts and feelings.
  • Hearing voices or believing things that are not true.
  • Having thoughts of self-harm or harming others.
  • Engaging in negative coping mechanisms (e.g. alcohol, drugs).
Factors that Contribute to Your Psychological Health Status
Simple DNA illustration

Biological factors (e.g. genes and brain chemistry)

Simple Illustration of a Family Tree

Family history of mental health conditions

Simple illustration of a symbol representing mental health trauma.

Life experiences (e.g. traumatic events, abuse, change and loss)

Healthy Habits for Good Mental Health
  • Seek out support systems (e.g. family, friends, support groups, etc.)
  • Seek help, whether through traditional talk psychotherapy or alternative therapies such as sport or animal-based therapies.
  • Take medication, as directed by your health care provider, to help with symptoms of depression.
  • Manage symptoms through prevention and coping mechanisms such as mindfulness meditation, guided imagery, deep breathing and progressive muscle relaxation.
  • Stay physically active and eat nutrient-dense foods.
  • Get 7 to 9 hours of sleep within a 24-hour period.
  • Avoid alcohol and drugs.
  • Talk to close friends and loved ones to share what you are going through.
  • In case of immediate need, dial 988 and press 1 for the Military and Veterans Crisis Line.
Quick Facts

20%
of U.S. adults experience a
mental health issue

16%
of young people experience a
major depressive episode

5%
of adults live with a
serious mental illness
(e.g. schizophrenia, bipolar disorder, major depression, etc.)

Adjustment Disorder, Depression, Alcohol Abuse
are the most common behavioral health conditions impacting service members

Common Mental Health Issues

Anxiety is a common feeling one may experience due to a variety of stressors. Prolonged anxiety can lead to a host of health issues including weight gain, problems with memory and cardiovascular issues. Seeking care for improving symptoms and coping mechanisms is beneficial to your overall health long-term.

For more information, click here.

Depression is common and can be experienced by anyone at any time. It can negatively affect how you feel, think and act, impacting your career, relationships and health. Depression can occur for a variety of reasons including biological factors, emotional factors, major life events, physical or psychological issues and substance use. Symptoms can range from mild to severe and may be recurring and persistent.

For more information, click here.

RESILIENCE

Resilience is the ability to cope with and recover from setbacks. This capacity and ability to bounce back from a difficult experience is a great skill to have and use. We all face adversity… How we deal with it is important and is critical.

Ways to Improve Resilience
Woman with her mobile phone in hand making a call

Build strong relationships with family and friends in order to provide you with support when you are in need.

  • Talk to loved ones frequently
  • Join a group or club
Woman sitting on the floor of with a dumbbell and water bottle in front of her and a towel around her neck

Try to do something that gives you purpose each day by setting achievable daily goals.

Woman standing looking over mountains and a blue sky

Exercise regularly and increase movement throughout the day, eat nutrient-dense and colorful meals, aim for 7-9 hours of sleep in a 24-hour period, etc.

Man and woman walking through an airport pulling luggage behind them.

Learn a new skill, travel, spend time outside, etc.

Woman with glasses with a positive hopeful look on her face

Visualize what you want for yourself, remain hopeful for the best and talk kindly to yourself.

Lonely man sitting on a bench in a dark tunnel

When you experience negative thoughts and emotions, figure out a plan of action to help combat their effects.

  • Seek help through family, friends and/or health care professionals
  • Practice mindfulness
  • Avoid negative outlets (e.g. alcohol)
People picking up trash near a beach

Donate, volunteer and/or support others to help give you a sense of purpose and connect with others.

Little row of five plants, the one on the left has just sprouted and broken through the soil. Each one is a little bit farther along on the growth cycle

Learn from you past and acknowledge that people evolve, goals may need to be adjusted and we cannot control how other people feel and act.

Sources
Mental Health

https://www.mentalhealth.gov/basics/what-is-mental-health

https://www.mentalhealth.gov/basics/mental-health-myths-facts

Anxiety

https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html

Depression

https://www.nimh.nih.gov/health/topics/depression

PTSD

https://www.ptsd.va.gov/understand/types/combat_exposure.asp

Resilience

https://www.apa.org/topics/resilience/building-your-resilience

https://www.mindtools.com/pages/article/resilience.htm

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.