Understanding the Emotional Toll of Resettlement
Leaving the military isn’t just another career change; it’s a full-scale transition, often coupled with unique challenges that civilian roles simply don’t entail. You’re not only leaving a job but also an identity and a structure that has defined your daily life. The emotional and psychological impact of this shift, along with a lack of consistent support, can heighten feelings of stress and anxiety for veterans. If you’re dealing with these challenges, know that there are effective strategies and veterans charities in the UK dedicated to helping you.
Here are five strategies to help manage stress and anxiety during resettlement, designed specifically for veterans navigating this life change.
1. Build a Strong Support Network
For many veterans, managing stress and anxiety during resettlement involves staying connected with a solid support network. Engaging with others who understand military life can ease the sense of isolation and be an anchor during turbulent times. There are several veterans charities in the UK offering services tailored to the armed forces community, and many of these organisations specifically support mental health needs for veterans.
Here are a few that provide targeted mental health support:
- HeadFIT: A mental fitness tool developed for the UK armed forces community. HeadFIT’s self-help tools are designed to improve mood, boost drive, and increase confidence, all accessible online and designed for everyday use.
Visit HeadFIT here to access these free tools for military mental health. - Combat Stress: Combat Stress operates a 24-hour mental health helpline specifically for the armed forces, veterans, and their families. This free service provides confidential advice and guidance from professionals who understand military-specific stressors, PTSD, and anxiety challenges.
Reach out at 0800 138 1619 or visit Combat Stress, a PTSD charity in the UK providing invaluable support.
2. Make Use of Mindfulness and Meditation
Mindfulness techniques, including meditation, can be powerful tools in reducing stress and anxiety for veterans. Practising mindfulness for just a few minutes each day can make a real difference, bringing calm and focus into the present moment and easing the emotional strain of resettlement. Even a few simple techniques can have a surprisingly positive impact.
Alongside popular resources like Headspace and Calm—both of which offer veteran-specific meditation programmes—Heroic Hearts Project UK provides additional support through mindfulness and meditation, aimed at helping veterans manage PTSD and other service-related stressors. Prominent figures in the UK armed forces community, like Dan Jarvis MBE MP and Ollie Ollerton (of “SAS: Who Dares Wins”), have also advocated for mindfulness and breathwork, sharing their own experiences with mental resilience and inner strength. For more resources on how you can benefit from mindfulness practices, Headspace offers a helpful guide on veterans’ mental health here.
By using these techniques and tapping into trusted resources, veterans can build a foundation of calm and resilience as they transition to civilian life.
3. Prioritise Physical Fitness
Regular physical activity is essential for both mental and physical health, particularly for veterans dealing with post-traumatic stress or transitioning from the structure of army life. Exercise can act as a natural stress reliever, boosting your mood and improving your overall sense of wellbeing. Aim to get 30 minutes of exercise most days, whether it’s walking, cycling, or joining a gym. Many local councils offer free or affordable fitness classes in community centres, and British Military Fitness offers group sessions that might feel more familiar.
One great option for those looking to stay active is British Military Fitness (BMF), which partners with organisations like Combat Stress, raising awareness and funds for PTSD charity organisations in the UK. Learn more about BMF’s partnership with Combat Stress here.
4. Practice Time Management Techniques
A well-planned schedule can significantly reduce stress, especially for veterans managing multiple new responsibilities in the transition to civilian life. Techniques like the Pomodoro Technique—where you work for 25 minutes then take a 5-minute break—can help maintain focus and provide structured downtime. Breaking tasks into smaller steps, such as tackling a job search in stages, can make it more manageable.
This approach can be a helpful tool for vets with PTSD who may experience heightened anxiety when feeling overwhelmed. Having a structured plan, where you cross items off as you complete them, provides a sense of control and accomplishment throughout the process.
5. Stay Connected with Supportive People
Social connections are critical, especially during high-stress periods. Staying in touch with friends, family, and other veterans can help alleviate stress, offering a consistent source of support. It might be helpful to schedule regular catch-ups or small group activities with others going through similar experiences. Veterans charities in the UK are another valuable source of support, as they often offer events and gatherings for the armed forces community to stay connected. Community platforms like the Redeployable Community can be a useful tool as well, keeping you connected with like-minded veterans who are going through the same things as you.
Take Care of Yourself Through Transition
Transitioning out of the military is a challenging process, but managing stress and anxiety is possible with a solid support network, self-care strategies, and the right tools. Be patient with yourself, take things one step at a time, and make your mental and physical health a priority.
Career uncertainty can add to the anxiety of resettlement too. If you want to take some of the pressure of deciding your next career away, Redeployable’s AI-driven platform can help you find a career aligned with your military skills, values, and goals. Take your first step towards a fulfilling civilian career today. Explore your potential.
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