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Combatting Burnout: Self-Care Strategies for Military Personnel

Combatting Burnout: Self-Care Strategies for Military Personnel

Combatting Burnout: Self-Care Strategies for Military Personnel

Burnout is a pervasive issue among military personnel, stemming from the demanding nature of their roles and the constant exposure to high-stress environments. Recognizing the importance of addressing burnout and promoting overall well-being, this blog post explores effective self-care strategies that can help combat burnout within the military community.

What is burnout?

Burnout in the military is a state of physical, emotional, and mental exhaustion caused by prolonged exposure to continuous, high-stress situations. It can lead to feelings of detachment, frustration, and apathy and can significantly affect morale, performance, and overall well-being.

Burnout can lead to long-term health consequences, such as depression and post-traumatic stress disorder (PTSD). It is essential for military personnel to be aware of the signs of burnout and to seek help if they are experiencing it.

What is self-care?

Self-care is caring for your physical, mental, and emotional health. It includes activities like getting enough sleep, eating healthy, exercising, and taking time to relax. Self-care reduces stress and prevents burnout.

It is imperative to prioritize self-care to stay healthy and productive. Taking time to practice self-care can be as simple as taking a few deep breaths or walking. Whatever it is, making it part of your daily routine is essential.

Self-Care Tips for Military Personnel

1. Prioritize Physical Health:

Maintaining physical fitness is crucial for military personnel, enhancing performance and contributing to overall well-being. Regular exercise, adequate sleep, and a balanced diet are essential to self-care. Physical activities like running, swimming, or weightlifting can alleviate stress, boost mood, and improve cognitive function.

These activities can also promote physical strength, endurance, and agility, which are critical for military personnel. Additionally, physical exercise can help build teamwork and camaraderie and foster a sense of connection and support among military members.

2. Foster Strong Social Connections:

Building and nurturing strong social connections is vital for combatting burnout. Military personnel often face unique challenges that can be better navigated with the support of their peers and loved ones. Regularly engaging in social activities, participating in team-building exercises, or seeking support from fellow service members can help create a sense of belonging and alleviate feelings of isolation.

Additionally, engaging in meaningful conversations and activities with close friends and family can help reduce stress levels and provide an outlet for any worries and concerns. Practicing self-care by relaxing and focusing on personal hobbies can also be essential for managing stress levels and improving morale.

3. Practice Mindfulness and Relaxation Techniques:

Stress management is vital to combating burnout. Mindfulness and relaxation techniques, such as deep breathing exercises, meditation, or yoga, can help military personnel reduce stress levels, enhance focus, and promote emotional well-being. Taking time daily to engage in these practices can profoundly impact overall mental health.

Additionally, engaging in activities that bring joy and satisfaction can be beneficial. Taking time for hobbies, such as reading, listening to music, or spending time with family and friends, can recharge the batteries and help cope with stress.

4. Set Realistic Goals and Manage Expectations:

Setting realistic goals and managing expectations can significantly reduce burnout among military personnel. It is important to prioritize tasks, delegate responsibilities when possible, and avoid overloading oneself with excessive commitments. By establishing clear boundaries and managing time effectively, service members can better balance their personal and professional lives, reducing the likelihood of burnout.

Regular breaks and self-care are also essential to maintain a healthy work-life balance. Taking time away from work to rest and reset can help to ensure that military personnel are adequately prepared to handle their duties. Moreover, establishing a support system with peers and family can help reduce loneliness and isolation.

5. Seek Professional Support:

Recognizing the signs of burnout and seeking professional support is crucial for military personnel. Mental health resources, such as counseling services, peer support groups, or confidential helplines, are available to assist service members in managing stress and overcoming burnout. Seeking help is a sign of strength and can lead to the development of effective coping strategies.

Don’t wait until burnout affects your health, well-being, and relationships. Seek help before it’s too late. Mental health should be a priority for military personnel.

Self-care resources

Here are some helpful tools and resources for self-care for military personnel and their loved ones:

  • Chill Drills by Military OneSource: This app contains audio tracks created to help service members and their families relax and manage their stress levels. As a result of doing these drills regularly, you can minimize your blood pressure and reduce the amount of stress hormones in your body. Once the app has been downloaded on your device, you can take Chill Drills wherever you go – no internet connection is required once you’ve downloaded the app.
  • Breathe2Relax: This app offers deep breathing techniques for relaxation. To tap into your breathing, use it on the go.
  • Virtual Hope Box: This app allows you to cope, relax, avoid distractions, and connect with others. While taking self-care breaks, there’s plenty here to help you cope with stress and anxiety.

Additionally, the Defense Health Agency recommends the following podcast:


Combatting burnout among military personnel requires proactive self-care. Service members can reduce burnout risk and enhance their overall well-being by prioritizing physical health, fostering social connections, practicing mindfulness and relaxation techniques, setting realistic goals, and seeking professional support. The military community needs to recognize the importance of self-care and promote a culture that supports its members’ mental and emotional health.

If you are a military personnel currently dealing with burnout, speaking with a qualified mental health professional can help. Visit our directory at LGBTQ and ALL to find the right medical practitioner for your unique situation.

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