Easy Tips for Veterans to Manage Stressful Moments

Stress is an inevitable part of life, and it can often feel overwhelming. For veterans and their loved ones, balancing responsibilities like family, work, health issues, and the transition from military service can add significant stress. Recognizing the impact of stress – and the dangers of unmanaged stress – is key to reducing its effects and improving overall well-being.

We asked two Wounded Warrior Project® (WWP) experts to share their thoughts on stress and its impact on quality of life. Ali Heck, a WWP Physical Health and Wellness coach, and Jay Fawcett, a WWP Talk team specialist, share valuable insights and practical tips for managing stress and navigating challenging moments.

What Is Stress?

Stress is a natural human response. It’s typically defined as a state of worry or mental tension caused by difficult circumstances. There are several types of stress – some good and some not.

• Acute stress: Intense but short-term stress that triggers your fight, flight or freeze response. Think of the rush of riding a rollercoaster, a heated argument, or the moment you see a snake.
• Chronic Stress: Long-term stress that lasts weeks or months. Examples include ongoing financial worries, work-related pressures, or a troubled relationship.
• Eustress: A positive form of stress that motivates and enhances focus and feelings of satisfaction. Examples of eustress include giving a presentation at work, training for a marathon, or planning a wedding. 
• Distress: This form of stress feels harmful or threatening, leading to anxiety and feelings of helplessness. Distress can stem from things like going through a divorce, the death of a loved one, or job loss. The intense emotions can often contribute to physical health issues as well.0

How Does Stress Affect the Body?

Stress affects the mind and the body, but not everyone will experience the same symptoms. The most common ways stress can manifest include:

Physical Effects

• Pain and muscle aches: Stress causes your muscles to tense up and remain in a state of tension, which can lead to headaches, migraines, and body aches, Heck said. For veterans who may be dealing with chronic pain, this can make their condition worse.
• Breathing issues: Stress can cause shortness of breath and rapid breathing, which can be challenging for those with asthma or other pre-existing respiratory conditions.
• Heart problems: Stress hormones like adrenaline and cortisol can increase heart rate and blood pressure, raising the risk of heart disease.
• Digestive troubles: Stress can trigger stomach discomfort, leading to nausea, changes in appetite, or conditions like ulcers or gastritis.
• Weight changes: How you manage stress can impact your weight. Turning to food or drinks for relaxation may lead to weight gain, while avoiding them can contribute to weight loss, said Heck.

Emotional Effects 

• Anxiety: "Stress can create a vicious cycle of negative emotions that can be difficult to navigate and lead to increased anxiety and worry," said Fawcett.
• Depression: It’s not uncommon for chronic stress to lead to feelings of sadness or depression.
• Mood swings: Stress can make you irritable and frustrated, leading to emotional outbursts.
• Cognitive issues: Stress can affect your ability to concentrate and make decisions. "Stress can lead to brain fog and difficulty focusing on tasks, which can then lead to irritation and anxiety," Fawcett said.
• Isolation: “Stress can lead us to change behavior and withdraw from people as we try to navigate how to manage the overwhelming feelings we have,” said Fawcett.

The Importance of Taking Control of Stress 

“While we can’t always control what is causing our stress, we can take control by identifying the cause and finding effective strategies to manage it,” Fawcett said, adding that it’s also important to be proactive.

“Developing the skills to proactively respond to our experiences and emotions – rather than being trapped in a reactive cycle – can help us move beyond a persistent state of fight, flight, or freeze.”

Fawcett recognizes this type of emotional regulation can be challenging for many veterans. “Many veterans are trained to be in survival mode, especially combat veterans, so we find that they often internalize their emotions. This can actually lead warriors into a vicious cycle of more stress and, potentially, an emotional shutdown.”

Learn more stress management tips through the Wounded Warrior Project^® (WWP) Physical Health and Wellness program.

Dump Your Stress Daily

To reduce the toxic effects of stress, Fawcett recommends pausing during the day. She often shares a metaphor with WWP Talk participants, inspired by the book Law of the Garbage Truck.

“Life is stressful, and every day, we collect stress, or trash, if you will. Even though some stress is good and motivating, all stress can affect us physically and emotionally. At some point, your trash begins to spill over.

“You end up dumping on whoever or whatever is closest. It could be a physical outburst, like yelling at your spouse or throwing something,” she said.

“We need to take the trash out during the day. We need to take time to care for our minds, pause, honestly evaluate the situation, and then take appropriate action.”

Find Time to Play

Journaling, listening to music, and getting creative are common recommendations for managing stress. But another powerful tool is play.  

“When was the last time you played?” asked Heck. “As adults, we don’t play as much as we should. But playing boosts serotonin, which helps us feel good. So, playing and having fun should be part of your stress management strategy.”

Fawcett agrees, adding that certain activities also serve as a form of meditation.

"Doing something creative but also physical, like creating art, building with Legos, or sewing, engages your mind and hands just enough to quiet other thoughts. Many veterans find these activities helpful to hone in on their emotions,” she said, noting that one warrior she knows takes pictures of their finished art as a form of journaling.

Stretch it Out

A common area where we carry stress is on our shoulders. If you are feeling tight and noticing tension, Heck recommends doing simple stretches at your desk.

Try It:  Bring your shoulders up toward your ears, creating even more tightness and tension.
Hold for a few seconds. Then, slowly exhale as your shoulders drop away from your ears.
Take 10-15 minutes for a quick body scan to notice any stress in your body.
Then, stretch again to help release tension and ease stress.

Heck said there are many types of stretches you can do at your desk. For instance, you can sit in your chair and stretch down to touch your toes. Alternatively, raise your arms up high into the air above your head. Hold for a few seconds.

You can also lean against a wall to help stretch out your muscles. 

Breathe Intentionally

Stress can cause our breathing to change due to the body’s fight-or-flight response. Breathing may become harder and faster or slower and more difficult. Heck says that becoming mindful of how you breathe can help reduce your stress.

“I’m a big believer in breath work – intentional breathing exercises that can help us get to a calmer state. When we’re in fight or flight mode, our breathing may become faster and more shallow, which keeps us in that state of stress. Mindful breathing exercises that focus on slow, deep breathing can help us recalibrate and reset more easily.”

Try It:  Start by taking a big 3-second breath in through your nose. Feel the breath in your belly as it expands like a balloon, filling up with fresh air.
Notice the breath working its way up to your chest and filling the space between your ribs. Hold that breath for 3 seconds.
Then, allow your breath to flow up through your throat and back out through your nose or mouth for a final 3 seconds.
Repeat these breathing exercises two to four more times, and feel your body soften with relaxation. 

Get Physical for Stress Relief

Physical activity is a fundamental part of managing stress. "Exercise boosts endorphins, which are also feel-good hormones," said Heck. However, only about 2 in 5 WWP warriors reported* using physical activity to help them with feelings of stress.

“Unfortunately, many people get overwhelmed by the recommendation to do 30-60 minutes of physical activity daily. Even short bursts of activity, or 'exercise snacks,' as my fellow coaches and I call them, can provide significant health benefits."

She recommends setting aside two minutes several times a day for purposeful activity. “Two minutes of intentional movement can increase your mental resiliency, build resistance to stress, and enhance your emotional wellness,” said Heck. She recommends simple exercises, such as jumping jacks, marching in place, and doing squats or desk push-ups. "Any movement can help release tension in your body."

Grab Some Rays (to Regulate Excess Hormones)

"I often tell people that I am solar-powered and need Vitamin D from natural sunlight. It helps regulate the production of stress-related hormones,” said Heck, adding that she often tells warriors to grab a friend and go outdoors. 

“This combination of physical activity and exposure to nature can significantly reduce stress levels,” she explained. “Walking not only helps you get moving, but doing it outside also provides fresh air, vitamin D, and a chance to ground yourself. Going with a friend gives you an extra boost of connection.”

Stay Hydrated (and Eat Well) to Reduce the Risk for Stress

"When you’re dehydrated, your body doesn't have enough fluids to function properly, leading to symptoms like fatigue, headaches, and irritability. These symptoms can make concentrating and making decisions difficult, leading to more stress,” Heck explained.

She suggests increasing your daily water intake by 4-8 ounces every hour when you feel stressed. Avoid alcohol, drinks with excess caffeine, and sugary drinks, as they can make stress worse.

Heck also notes that eating nutrient-dense foods can help as well.

“Stress can stimulate the appetite-stimulating hormone known as ghrelin. When stressed, we often reach for cookies, chips, and crackers," she said.

"It can be challenging, but we need to be more disciplined when we’re stressed and make healthier choices. My recommendations include choosing lean proteins, complex carbohydrates, and foods rich in magnesium, vitamin C, and D. When you eat better, your body responds better to stress." 

Focus on Quality ZZZZs

Both Fawcett and Heck agree that sleep is a key component of stress management. Unfortunately, veterans traditionally have poor sleep habits. More than half of WWP warriors reported* poor sleep quality, with almost 80% getting fewer than the seven hours of recommended sleep per night.

“Quality sleep can help reduce the physical and mental effects of stress,” said Heck. “Sleep can help your body recover from the physical effects of stress and calm the mind, but veterans often need assistance to manage the underlying challenges that contribute to their sleep issues.”

Fawcett suggests keeping a journal near the bed or making a voice memo to help “discharge” thoughts that may contribute to sleeplessness. “If you have a place to put what’s bothering you, it’s easier to quit thinking about it, and you may find it easier to sleep.”

Set SMART Goals to Build Long-Term Habits

At WWP, the focus is on helping veterans build healthy, sustainable habits. "We empower warriors to develop coping skills and set goals for a better quality of life,” said Fawcett, noting that many warriors have a goal to develop coping skills.

Both WWP Talk and the Physical Health and Wellness programs embrace the concept of SMART goal-setting to help warriors create consistency and make small changes over time.

“Goals look different for each warrior or family member, but we are there to encourage you, help you be accountable, and challenge you to see things in a new way and implement strategies to be successful,” said Fawcett.

Learn more about WWP programs to help warriors and their family members better manage stress and improve their overall well-being.

Warrior Survey, Wave 3 (conducted June 15-Aug. 14, 2023)

Contact: Cynthia Weiss – Public Relations, cweiss@woundedwarriorproject.org, 904.738.2589

About Wounded Warrior Project

Since 2003, Wounded Warrior Project^® (WWP) has been meeting the growing needs of warriors, their families, and caregivers — helping them achieve their highest ambition. Learn more about Wounded Warrior Project.