In a world where addictive algorithms, mass consumption, and controversial headlines run rampant, feeling stressed seems to be the new norm.
For veterans, things can get worse; news of strife and war, a daily occurrence in today’s world, may bring memories of their own experiences. It’s almost impossible to escape unless one completely quits social media cold turkey and faces the risk of becoming a social pariah.
At Valentius, we focus on building meaningful connections with Australia’s veteran community through education, engagement, and support. We recognise that while stress has become a common part of modern life, veterans may experience and process it differently due to their service backgrounds. Our work is guided by this understanding, ensuring our approach remains thoughtful, respectful, and veteran-focused.
Which is why, in this blog post, we’ll dive into different tips on how to build resilience when stress seems to be hurtling at you from every direction.
One: Take a Minute to Breathe.
Simple, right? One may even think that this advice is too plain. After all, it’s plastered everywhere from therapists’ offices, to $2 coffee mugs. Regardless of the cheesy mental health quotes it always seems to be a part of, this tip has some real value.
Breathing, especially deep breathing, can be a helpful technique when someone is feeling overwhelmed by stress. As we inhale and exhale deeply, the increased oxygen activates the parasympathetic nervous system to send a signal to the brain and tell it to stop using the fight, flight, or freeze response.
Here’s how:
- Find a quiet space where you can focus.
- Breathe in deeply through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of six.
So, the next time you find yourself faced with a situation that seems tough to handle, remember that your body has its own calming mechanism. Take a minute, breathe deeply, and re-engage with the situation once you feel more settled.
Two: Take Decisive Actions.
Predatory algorithms aside, one of the most common factors that contribute to stress and anxiety is when things don’t go according to plan. Humans, like all species in the animal kingdom, are exceedingly cautionary. Thousands of years ago, our cautionary instincts manifested themselves in the way of keeping weapons to protect ourselves from being prey. Today, these instincts cause us to micro-plan every small detail in our lives. Our hatred of surprises is at least a million years old!
In the face of events that are completely different to what we accounted for, perhaps the most important thing we can do is to keep doing. Stress creeps in when we let ourselves lament in the destruction of our plan, but the key is to take action:
- Accept the new circumstances.
- Adapt your plan to the situation at hand.
- Take small, actionable steps to move forward.
Resilience means we acknowledge the never-stagnant nature of our lives, and instead of swimming against the current, we calmly flow with it.
Three: Accept the Stress
Feeling bad about being stressed won’t make it go away, but it will make the feeling worse. One of the best ways to deal with a problem is to first accept that there is one. Okay, you probably didn’t need any additional stress today but it’s here, this is how you feel, and now what? Acknowledgment goes a long way, it prevents you from being at odds with yourself, and also helps with the realisation that it’s alright to not feel your best.
Here’s a simple mindset shift:
- Acknowledge: “I’m feeling stressed right now, and that’s okay.”
- Reframe: “Stress is temporary, and I have the tools to work through it.”
Feeling bad or worried is already a horrible feeling, don’t let yourself double it by thinking you shouldn’t be feeling this way.
Building Resilience with Valentius
At Valentius, we support Australian veterans who are exploring natural health options, alongside education and community engagement. Whether it’s navigating periods of stress or seeking greater balance, we’re here to support you in your journey.
Resilience is not about avoiding stress; it’s about learning to navigate it effectively. By incorporating these practical tips into your daily routine, you can build a stronger foundation for mental and emotional well-being.
If you’re a veteran looking for tailored support, you can book a free screening appointment with a nurse practitioner to explore whether Valentius may be the right fit for you. Together, we can face life’s challenges and build resilience for a healthier future.
*DVA may fund treatments on a case-by-case basis.
Disclaimer: This article is general information only and is not intended as medical advice, diagnosis, or treatment. It does not replace consultation with a qualified healthcare professional and does not take into account your personal medical history or circumstances. References to research are for general information and do not establish clinical effectiveness for any condition. Decisions about any healthcare option - including potential risks, interactions, and suitability - should be made with an authorised healthcare professional during a consultation.
DVA funding: The Department of Veterans’ Affairs (DVA) may consider funding for eligible services on a case-by-case basis. Eligibility and funding decisions are made solely by DVA.
Urgent support: If you are experiencing distress or feel unsafe, seek urgent support from your GP, local emergency services (000), or a crisis support service.
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