Life after the military can be a big shift and with that transition can come stress, anxiety, or even feelings of being lost. You're not alone. Many veterans face mental health challenges, but there are small, simple things you can do every day to help steady your mind and feel more in control - even when you are not struggling, these practices are a great way to really after yourself.
1. Mindfulness
Mindfulness is all about slowing down and tuning into the present moment, no judgment, no pressure.
Try it like this:
- Sit somewhere quiet
- Take a few slow breaths.
Focus on how your body feels or the sounds around you. - Notice any thoughts that pop up, then gently bring your attention back to your breath.
Why it helps: Mindfulness can calm racing thoughts and help with anxiety, stress, and even PTSD. Just five minutes a day can make a difference.
2. Box Breathing
You may be familiar with this simple breathing technique, used by the military to stay focused under pressure.
Here’s how:
- Breathe in for 4 seconds
- Hold for 4 seconds
- Breathe out for 4 seconds
- Hold again for 4 seconds
- Repeat 4–6 times
Why it helps: It slows your heart rate, clears your head, and helps you feel more grounded in tough moments. Perfect for when you’re feeling overwhelmed.
3. Guided Meditation
What it is: A voice (from an app or YouTube) gently guides you through a few minutes of calm, helping you focus and relax.
How to try it:
- Find a quiet spot.
- Use an app like Headspace, Calm, Remind or Insight Timer.
- Choose a short session - 5 to 10 minutes is great.
- Just listen and follow along. No pressure to get it right.
Why it helps: Great if your mind tends to wander. It’s like having a personal coach in your pocket, helping you reset your mindset one session at a time.
4. Gratitude Journaling
This isn’t just for influencers! This can be a great way to shift your focus from what’s wrong to what’s going right.
How to do it:
- Write down 3–5 things you're thankful for each day.
- Could be anything, your morning cuppa, a good laugh, a great workout.
- Keep a notebook, or just use your phone notes.
Why it helps: Focusing on small positives can lift your mood, build resilience, and remind you of the good in your life - even on rough days.
5. Move Your Body
Moving your body helps shift your mind too. So whether it’s a short walk - or a high impact workout, exercise boosts feel-good hormones and gives you a reset when your thoughts feel heavy.
Mental health isn’t about ‘fixing’ yourself, it’s about checking in, building small habits, and giving yourself the same care and support you’d give your mates.
And if you need extra help, please reach out. At Troopr, our dedicated platform has thousands of charities and support organisations who can help, such as Combat Stress, Help For Heroes, The Royal British Legion and Veterans Welfare Group, to name but a few. There's no shame in asking for support; in fact, it’s a sign of strength.