Overcoming Anxiety in the Military

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Anxiety Disorder
Read Time: 5 Minutes
Written by:Dr. Karmen Smith, LCSW, DD

Published On: October 23, 2024

Medically reviewed by: Cynthia V. Catchings, LCSW-S

Reviewed On: October 23, 2024

Updated On: November 8, 2024

Overview

Anxiety is something many U.S. Military service members grapple with, and it’s a condition that affects both active duty personnel and veterans. Recent studies suggest that 3 out of 10 service members have symptoms of an anxiety disorder, making it one of the most prevalent mental health issues within the military community (just behind depression and alcohol misuse). 

Regular exposure to high-stress environments, deployments away from family and friends, and the danger of high-risk jobs and tasks can all contribute to the increased rate of anxiety caused by military service. 

Addressing anxiety in the military is crucial to improving general well-being and enhancing the resilience of those who currently serve. Acknowledging it can also help reduce stigma by encouraging open dialogue and offering easy access to care. Continue reading to learn more about how military service members can overcome their anxiety. 

Understanding Anxiety Caused by the Military

Serving in the military exposes people to a wide range of experiences that can contribute to or trigger anxiety. There are several known causes and understanding them ensures effective treatment and support will be available to the brave military men and women who need it most.

Training

Military training is rigorous by design. It pushes you to your physical, emotional, and psychological limits. In training, you’ll face intense demands, high expectations, and continuous pressure to perform. Sleep deprivation, physical exhaustion, and the fear of failure are some of the main reasons you might experience anxiety caused by military training.

Deployment

Deployment can be one of the most anxiety-inducing parts of military life, especially the first time or two. There’s great uncertainty about where you’re going and whether it will be a dangerous environment. Fear of the unknown can be overwhelming, and you might have concerns about your own safety and the well-being of others, heightening your anxiety even further. Beyond all this, there’s the impact that prolonged periods away from home can have on you and others in your life.

Combat

Combat experiences are probably the most traumatic part of military life. Exposure to life-threatening situations, witnessing the loss of life, and engaging in combat can cause an acute stress response in the body. Experiences like this can trigger anxiety disorders, including post-traumatic stress disorder (PTSD), which is common with military service.

Long separation from family

Extended separations from family and loved ones are a normal part of most military service experiences. Long absences like this can create emotional distress and lead to anxiety about marital stability, the well-being of children and family members, and other family dynamics. Missing out on significant life events, like birthdays, anniversaries, and other essential milestones, can exacerbate feelings of isolation and cause even more anxiety.

Military sexual trauma

Military sexual trauma (MST) is a serious issue that impacts both men and women serving in the military. Experiences of harassment or assault during military service can have a long-lasting impact on mental health. It can cause severe depression, post-traumatic stress disorder, and anxiety. Fear of retaliation or worrying about the stigma you might face often influences a decision to not seek help, making your anxiety even worse.

Pressure of military life

Military life creates unique pressures that most civilians can’t understand. The baseline expectations are strict discipline, a hierarchical structure, and rigorous standards that must always be followed. The demand to perform under pressure and make quick life-or-death decisions can put you in a near-constant state of military stress and anxiety.

Transition to civilian life

Transitioning from military to civilian life can be incredibly challenging and cause severe anxiety for many veterans. While adjusting to your new world, you might discover that finding employment and navigating a completely different lifestyle causes you stress. Losing the structure and support of the military environment can make you feel isolated and cause feelings of anxiety or post-deployment syndrome as you try to reintegrate into society.

iconExpert Insight

“The military experience can provide increased traumatic events that can be challenging to deal with alone. Most people in the military believe through training and policy; they do not ask for help or convey how their combat experiences affect their thoughts, relationships, and sleep. Don’t ask and don’t tell others about your mental health is the unspoken rule. Fellow military reaching out to convey support with shared trauma responses have shown to be beneficial in beginning the process of seeking help.”
Licensed Clinical Social Worker (LCSW), DD Karmen Smith

Recognizing Military Anxiety

Anxiety caused by military service doesn’t manifest in the same way for everyone. It can affect people physically, emotionally, or behaviorally. Recognizing the symptoms is important for early intervention and support. Especially in the military community, where stress is so unique and often intense, learning about the wide range of anxiety symptoms will make it easier to identify someone who is struggling and needs assistance.

Physical symptoms of anxiety:

  • Rapid heartbeat: The most common physical symptom of anxiety is a fast heartbeat that’s often described as heart palpitations. It typically occurs suddenly, may not have any obvious trigger, and can cause chest tightness or pain.
  • Sweating: Many people, even with mild anxiety symptoms, report excessive sweating even if they’re in a cool environment.
  • Insomnia: Finding it difficult to fall or stay asleep is another symptom of anxiety. Constant worry can make it impossible to relax, leading to restless nights and sleep deprivation.
  • Shortness of breath: Anxiety can cause breathlessness and make it challenging to take a deep breath or feel satisfied with breathing. Shortness of breath from anxiety can mimic or trigger panic attacks, which can escalate anxiety.
  • Gastrointestinal issues: Anxiety can affect the digestive system, leading to symptoms like cramps, diarrhea, nausea, or constipation.

Emotional symptoms of anxiety:

  • Excessive worry: People with anxiety might feel overwhelmed or persistent, uncontrollable concern — often, the worry is disproportionate to the situation.
  • Irritability: Heightened anxiety can cause irritability and frustration and make someone react impatiently or angrily to minor events or stressors.
  • Feelings of dread: A consistent, pervasive sense of dread or worry about impending doom is a hallmark anxiety symptom. The feeling can lead to panic attacks and is characterized by a racing heart, intense sweating, and feeling a loss of control.
  • Restlessness: Anxiety can make you feel on edge or restless. It can make it seem impossible to relax or calm down.

Behavioral symptoms of anxiety:

  • Avoidance behaviors: It’s common for people to adopt avoidance tendencies in response to anxiety.
  • Difficulty concentrating: Anxiety can make focusing or concentrating on tasks difficult. It can impact job performance, decision-making, and the ability to complete daily responsibilities successfully.
  • Inability to function daily: In some people, anxiety can cause noticeable changes in daily routine. It might result in neglected personal hygiene, changes in sleeping and eating patterns, or withdrawal from social activities that were once enjoyed.

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8 Ways to Deal with Anxiety in the Military

Anxiety isn’t unusual for military personnel, but it is manageable. With the right effective strategies, you can mitigate the impact anxiety has on your life and job. Adopting coping tools that work for you will help you build resilience and protect your mental health.

Get treated for anxiety

The most effective way to deal with anxiety in the military is by seeking professional help. Generalized anxiety disorder is highly treatable with therapy for anxiety, medication, and lifestyle changes. Treating your anxiety can result in better overall mental health and improvement in your personal and professional life.

Utilize military resources for support

There are various resources to support your mental health as a service member. Programs like Military OneSource, counseling services, and chaplain support can all provide confidential assistance if you’re dealing with anxiety. Many military bases have mental health professionals available to help cope with and manage stress. Getting support tailored to your specific challenges can make a significant difference.

Lean on your comrades

The strong and deep relationships you build with other service members can be a critical support network if you’re experiencing anxiety. In the military, camaraderie isn’t just a buzzword—it’s a lifeline. The bonds forged through shared experiences, challenges, and sacrifices create a unique understanding among service members that can be incredibly comforting in times of need.

Reaching out to your comrades can provide not only emotional support but also practical advice from those who have been in similar situations. Leaning on this community can be a powerful way to cope with the stresses of military life, offering reassurance and solidarity when you need it most.

Use tactical breathing to stay calm

Deep breathing is a simple but very effective way to manage anxiety and stress, even in high-pressure situations. There are countless ways to do deep breathing exercises for anxiety, but box breathing is an easy, powerful technique.

To box breath, you simply:

  • Inhale deeply for a count of 4
  • Hold your breath for 4 counts
  • Exhale for 4 counts
  • Hold for 4 counts
  • Repeat

Within a few rounds, your physiological stress response will start to regulate. Box breathing promotes calmness and focus, and regular practice can be a valuable tool in reducing anxiety.

Communicate with loved ones

Connecting with friends and family can help you maintain emotional health and reduce anxiety. Regular communication through letters, phone calls, texts, emails, or video chats can reduce anxiety by reminding you that you’re not alone.

Create a calm environment

Creating a calm, peaceful environment is a great way to relieve symptoms of anxiety. You might set up a personal space with familiar items you’re comfortable with or designate a place to practice mindfulness techniques like meditation or yoga. 

iconExpert Insight

“To create a safe environment supporting a calmer nervous system, everyone in the home must be included. There can be a plan for noise level, daily routines, and a plan to implement when the anxiety level is high. A quiet meditative room with essential oils, soft music, and lighting can provide a calming therapeutic space after an active day.”
Licensed Clinical Social Worker (LCSW), DD Karmen Smith

Online therapy for anxiety

Get support for anxiety fast and reach a calmer mindset. Therapy for anxiety is covered by most insurance plans.

Plan for life after service

You won’t be in the military forever. Thinking about and planning for life after military service might help reduce some of your anxiety. To prepare for the transition from military to civilian life, you might want to pursue further education or consider your career options.

Developing a clear vision for your future can provide a sense of purpose and direction, easing the uncertainty that often accompanies this major life change. Additionally, connecting with veteran support organizations can offer valuable resources and guidance as you navigate this new chapter.

Give yourself short breaks

Breaks are crucial for managing anxiety and preventing burnout. Even very brief moments of rest, like a few minutes of deep breathing, a 5 to 10-minute walk, or quick stretches at your desk, can offer a mental reset that substantially reduces stress and anxiety. Taking breaks is essential for maintaining focus, keeping energy up, and promoting a sense of well-being.

Finding Peace Beyond the Battlefield

As a service member, military life might be all you know — but it can be daunting at times. Finding peace is possible when you have the right tools and support. Recognizing the signs of anxiety in the military and using effective coping skills for anxiety will help you manage symptoms and challenges.

At Talkspace, we understand the unique needs of service members in the military and military veterans. That’s why we offer online therapy for veterans and active duty members, tailored to your needs in a confidential, safe place. If you’re ready to take the next step toward better mental health, learn more about how Talkspace can support you with online therapy covered by TRICARE.

See References

Karmen Smith

Dr. Karmen Smith is a board-certified Clinical Social Worker in the state of Nevada. She has worked over 20 years for Clark County Family Services with abused and neglected children in the shelter, adolescents in juvenile detention, and adults who have suffered severe trauma. Dr. Smith is a shamanic teacher and minister of metaphysics and her doctorate is in Pastoral Counseling.

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