As we honor our veterans and their families this month, we also recognize that many veterans continue to struggle with their mental health and everyday life following their military service. Whether it’s related to complications with employment, maintaining healthy relationships, experiencing nightmares caused by Post-Traumatic Stress Disorder (PTSD), for many veterans, life is a daily challenge that warrants particular attention and support.
In one significant study of 60,000 Iraq and Afghanistan veterans, 13.5% of deployed and non-deployed veterans screened positive for PTSD, while other studies have shown the rate to be as high as 20-30%. In fact, as many as 500,000 U.S. troops who served in those wars may have been diagnosed with PTSD.
The impact trauma has on veterans can present in different ways, but there’s often a common denominator: They can experience significant challenges managing daily activities such as work, school or having healthy relationships. This can lead to social withdrawal, anxiety, shame, sleep disorders or even thoughts of suicide. Veterans with PTSD often experience triggers that equates to their nervous system becoming hijacked by a panic reaction, which can cause them to fight (get angry), flight (avoid) or freeze (feel numb).
Consider the following coping skills for veterans:
1. Grounding and relaxation techniques used to reduce anxiety and bring focus back to the present moment.
- Deep breathing: Try “4-7-8 breathing” (inhale 4 seconds, hold 7, exhale 8)
- Progressive muscle relaxation: Tense and release muscle groups to ease physical tension
2. Emotional regulation helps manage anger, guilt, sadness or shame common in PTSD.
- “Cool down” plans: Step away, breathe or take a walk when tension rises
- Self-compassion: Reminder yourself that having symptoms is not a personal failure, rather that your mind/body are signaling their needs.
3. Cognitive coping strategies Focus on changing unhelpful or negative thought patterns.
- Reality testing: Ask yourself, “What evidence supports or challenges this thought?”
- Reframing: Replace thoughts like “I’m weak” with “I survived something hard, and I’m healing.”
4. Behavioral and lifestyle strategies support overall well-being and daily functioning.
- Physical activity: Exercise reduces stress and improves sleep
- Sleep: Set a regular sleep schedule and avoid screens and caffeine before bed
- Healthy routines: Eat balanced meals and maintain structure
- Limit alcohol and avoid substance use: These can worsen and even amplify symptoms
5. Social and supportive coping reduces isolation and builds resilience.
- Peer support groups: Connect with other veterans who understand the experience.
- Family: Share what helps (e.g., needing quiet time or space when triggered)
- Volunteer/purposeful activity: Reinforces a sense of mission and contribution
- Counseling: Work with a trusted therapist or counselor experienced in trauma
6. Positive coping and meaning-making helps veterans reconnect with purpose and identity.
- Spiritual or faith-based practices, if meaningful to the individual
- Creative outlets: Art, music or writing can process trauma indirectly
- Nature: Hiking, fishing, gardening or spending time outdoors
- Mindful service: Helping others can restore purpose and empowerment
7. Crisis and safety planning for moments of high distress or suicidal thoughts.
- Crisis plan: Write down signs you are in crisis, coping tools and contacts for support
- Emergency contacts:
- Veterans Crisis Line: Dial 988, press 1 (24/7, confidential)
- Text: 838255
- Chat: VeteransCrisisLine.net/Chat
If symptoms get worse or you feel your state of mental health is not improving, don't be afraid to talk to your doctor and ask for help. If you are in crisis, please call, text or chat with the Suicide and Crisis Lifeline at 988 or contact the text line by texting TALK to 741741. Support is a available.