Post-Deployment Syndrome: Anxiety, Depression, and Stress After Your Return

What is Post-Deployment Syndrome?

Post-deployment syndrome is the term coined to describe the wide range of emotional and psychological challenges that many members of the military face upon their return from a deployment. 

The syndrome can encompass a variety of mental health conditions, including:

• Anxiety
• Depression
• Post-traumatic stress disorder (PTSD)

Several factors can contribute to the development of post-deployment syndrome. 

• Traumatic experiences often occur during a military personnel’s time away. Exposure to violence, loss, or life-threatening situations can leave lasting psychological scars that are hard to recover from.
• Separation from loved ones makes deployment especially difficult. There can be a significant emotional strain on service members and their military spouses as they try to maintain their relationship from a distance, often with the added stress of fear.
• Challenges of adapting back to civilian life — like finding a job, reestablishing family roles after being gone, or coping with social dynamic changes — can cause further feelings of anxiety or depression.

Navigating Mental Health Challenges After Deployment

The transition back to civilian life after deployment can be complex. Unfortunately, mental health challenges are often a large part of the journey. Recognizing and addressing these challenges early on is crucial to regaining a sense of normalcy and focusing on well-being.

Many veterans are reluctant to seek help due to the stigma or fear of repercussions. Understanding that their experience is common and that support is available might make a difference. It’s essential to know that seeking help is not a weakness but a step toward healing.

Anxiety

Anxiety is a heightened state of fear that occurs even in non-threatening situations. For veterans returning from deployment, post-deployment anxiety often stems from anxiety caused by the military – largely driven by the experience they had while they were away and the constant vigilance they needed to survive.

Common activations of anxiety after deployment include:

• Crowded places
• Sudden loud noises
• Situations that are a reminder of where deployment was

Symptoms of anxiety after deployment include:

• Difficulty sleeping
• Irritability
• Restlessness
• Rapid heartbeat
• A pervasive sense of dread
• Panic

Coping with anxiety after deployment

Coping with post-deployment anxiety relies on self-help strategies and, often, professional support. Relaxation techniques like deep breathing exercises for anxiety, mindfulness meditation, and yoga can calm the nervous system. Establishing and maintaining a daily routine is an effective way to find stability and predictability that can combat anxiety.

Therapy — like cognitive behavioral therapy (CBT) — is very effective in treating anxiety. In some cases, short-term use of medication can also help manage severe cases of anxiety.

Depression

Post-deployment depression can quickly develop as the result of several factors, like the loss of another service member, questioning a sense of purpose, or having difficulties adjusting to civilian life. Depression can manifest as persistent feelings of sadness, hopelessness, or a general lack of interest in things that were once enjoyed.

Symptoms of depression after deployment include:

• Fatigue
• Change in appetite
• Change in sleep patterns
• Increased irritability
• Difficulty concentrating
• Thoughts of self-harm or suicide

Coping with depression after deployment

There are several effective coping strategies for depression, like regular exercise, eating a balanced diet, and getting enough quality sleep. Spending time doing meaningful activities and staying connected to loved ones can also help.

Depression might require professional support through therapy. Cognitive behavioral therapy is the gold standard treatment for depression and can be very beneficial. Depending on the severity, some mental health professionals will prescribe depression medication to help alleviate symptoms of depression in the short term.

Many veterans find that support groups are helpful because they offer a sense of community and an opportunity to share experiences.

Post-traumatic stress

Post-traumatic stress differs from general stress in that it involves intense psychological distress after exposure to a specific traumatic event or series of events.

For service members just coming home from deployment, this type of stress is often caused by combat experiences or exposure to life-threatening environments. Many also struggle with the suffering or death they witnessed while deployed. Some may have even experienced military sexual trauma during their service.

The main difference between general and post-traumatic stress is that general stress typically resolves once a stressful situation is over, whereas post-traumatic stress can last for months or years and profoundly impacts daily life.

Post-deployment PTSD symptoms include:

• Flashbacks
• Nightmares
• Hypervigilance
• Emotional numbness
• Avoidance behaviors
• Fear of loud noises or crowded places

Coping with post-traumatic stress after deployment

Coping with post-traumatic stress after deployment usually requires taking a multifaceted approach that combines:

• Professional treatment with therapy options like exposure therapy, cognitive processing therapy (CPT), and eye movement desensitization and reprocessing (EMDR).
• Self-care strategies like journaling, meditation, or working out
• Building a strong support network and avoiding triggers and trauma exposure

Establishing Your New Normal Post Deployment

Settling back into civilian life after deployment can be challenging, but with the right strategies, it’s possible to find a sense of normalcy and a routine that’s good for your mental, emotional, and physical well-being.

Effective strategies for developing a post-deployment new normal include:

• Create a daily routine: Structured daily routines provide stability and predictability to fight post-deployment stress. Start small with simple activities like when to get up and go to bed, mealtimes, exercise, and time for relaxation and hobbies.
• Set realistic goals: Set achievable, short- and long-term goals that align with life back home. For example, a goal might be to find a job, pursue or continue education, or develop new skills. It’s helpful to break large goals into smaller, more manageable steps so that motivation and progress can be tracked.
• Be physically active: Regular exercise can reduce stress, improve mood, and enhance health. Try activities like walking, running, swimming, or going for a hike or bike ride.
• Find employment or volunteer opportunities: Finding meaningful work or deciding to volunteer can give a sense of purpose that helps with the transition back to civilian life. Volunteering is also proven to offer positive mental health benefits.
• Connect with other veterans: Joining a veteran support group can offer a sense of camaraderie by connecting with others who understand. Engaging with people who can relate to specific experiences gives emotional support while navigating post-deployment life.
• Maintain social connections: Rebuilding and strengthening relationships is important upon returning from deployment, especially when post-deployment blues occur. Making time for social activities and reaching out to loved ones and friends can provide a support network and emotional comfort.
• Prioritize self-care: Physical, emotional, and mental health are essential. This might include eating a balanced diet, getting enough sleep, staying hydrated, incorporating mindfulness or meditation into the day, or doing any activity that brings joy and relaxation.
• Seek professional support: Speaking with a mental health professional who specializes in working with veterans or in treating PTSD can be a turning point in recovery. Professional therapy can offer coping strategies and tools to navigate this difficult time.
• Get educated about resources: It can be helpful to become familiar with resources available through the Department of Veterans Affairs (VA) or other veteran organizations.
• Explore new hobbies and interests: Engage in activities that spark interest or explore new hobbies. Try painting, gardening, or learning a musical instrument — finding new passions can enhance your quality of life and relieve stress from the military.
• Be patient: It’s crucial to understand that the reintegration process takes time, and it’s OK to seek help when necessary.

Finding Peace and Support After Deployment

Although it might seem like a time for pure joy, post-deployment syndrome is real and can take over the excitement of returning home. Transitioning to civilian life after deployment is a journey that can be full of challenges like coping with anxiety, depression, or post-traumatic stress. Creating a new sense of normalcy will take work, but fortunately, it can be done.

Ongoing support will be critical during this time, and thankfully, Talkspace can be a resource for service members facing post-deployment anxiety or depression. Talkspace helps veterans get personalized, confidential support that addresses their specific needs with online therapy. Whether it’s anxiety, depression, PTSD, or the general stress of trying to reintegrate into an old life after being deployed, Talkspace can provide effective, evidence-based therapy that’s accessible anytime, anywhere.  

Get online therapy for veterans today. Talkspace therapy is covered by TRICARE insurance, so you won’t have to worry about cost.