Transitioning out of the U.S. Army has been one of the longest and most stressful things that I have ever done. I thought 20-plus years in the military would prepare me for the constant background noise of stress in everyday situations, but nothing prepared me for the emotional rollercoaster that retirement has in store for those who make it to the promised land.
Luckily, our society is finally placing the importance of good mental health as a priority, even though we have a long way to go, especially for our fellow veterans. But the work is being done, not only by government entities but by many caring people in and around our communities.
9 Security Clearance-Safe Mental Health Strategies for Veterans
Improving mental health for military veterans requires a multifaceted approach, as traditional methods like medication and therapy may not be effective or accessible for everyone. Alternative methods are becoming increasingly popular due to the focus on holistic healing, self-empowerment, and flexibility. Here are some alternative approaches that can help improve mental health for veterans:
1. Physical Activity & Exercise Programs
Adaptive Sports Programs: These are designed for veterans with physical or psychological injuries and include activities like wheelchair basketball, skiing, cycling, and more. The sense of achievement, camaraderie, and physical fitness that comes from these programs has been shown to improve mental health outcomes. Check out Shred the Stress for another type of alternative recreation program.
Yoga & Meditation: Yoga has been increasingly used to address PTSD, anxiety, and depression in veterans. Programs like Warriors at Ease and Veterans Yoga Project tailor yoga and mindfulness exercises specifically to the needs of veterans. Meditation techniques such as mindfulness-based stress reduction (MBSR) help veterans manage stress, anxiety, and trauma.
Martial Arts: Brazilian Jiu-Jitsu (BJJ), Taekwondo, and other martial arts have been found to help veterans focus on discipline, build confidence, and channel aggression in a positive way. Many veterans report improvements in focus, mood, and overall mental well-being.
2. Animal-Assisted Therapy
Service Dogs: Organizations like K9s for Warriors and Paws for Purple Hearts train service dogs to help veterans cope with PTSD, anxiety, and depression. Service dogs provide emotional support, companionship, and even assistance with daily tasks. A great example is Leashes for Valor.
Equine-Assisted Therapy: This involves therapeutic activities with horses, such as grooming, riding, and leading. The calm and non-judgmental nature of horses helps veterans with emotional regulation, communication skills, and overcoming trauma. Two Ravens Foundation is a great example of Equine therapy for veterans created by veterans.
Pet Ownership: Simply having a pet at home has been linked to reduced stress and increased emotional stability for veterans by providing unconditional love and a sense of responsibility.
3. Art and Music Therapy
Creative Expression: Many veterans find therapeutic value in artistic activities like painting, drawing, photography, and sculpture. Art therapy offers veterans a non-verbal way to process and express their emotions. Most communities have amazing art programs that are free, or workshops put on by local community efforts.
Music Therapy: Programs such as Guitars for Vets provide music lessons and instruments to veterans as a form of therapy. Learning music or participating in group performances can reduce anxiety, improve cognitive function, and foster social connection.
Writing Therapy: Encouraging veterans to write about their experiences—whether through journaling, poetry, or storytelling—can provide a safe outlet for processing trauma. The Veterans Writing Project offers workshops and mentoring to help veterans articulate their stories. Writing can be facilitated with many apps or books that offer prompts to spur writing topics.
4. Mindfulness & Breathwork Techniques
Mindfulness-Based Cognitive Therapy: Combining cognitive therapy with mindfulness techniques, MBCT helps veterans become more aware of their thoughts and feelings, reducing the likelihood of spiraling into depression or anxiety.
Breathwork Practices: Controlled breathing exercises, such as Holotropic Breathwork or Pranayama, can significantly reduce stress and calm the nervous system. These techniques are simple yet effective ways to manage emotional responses.
Transcendental Meditation: TM is a specific form of silent meditation that has been shown to reduce symptoms of PTSD and improve overall mental clarity. It has gained popularity in veteran communities for its simplicity and effectiveness.
5. Wilderness and Outdoor Therapy
Outdoor Adventure Programs: Programs like Outward Bound for Veterans or Warrior Expeditions take veterans on challenging outdoor excursions such as hiking, canoeing, or mountaineering. These experiences foster teamwork, resilience, and a connection to nature, all of which can positively impact mental health.
Forest Bathing (Shinrin-Yoku): This Japanese practice involves immersing oneself in nature to reduce stress and anxiety. Research has shown that spending time in nature reduces cortisol levels and boosts mood, helping veterans feel grounded and more at peace.
6. Acupuncture & Traditional Healing Practices
Acupuncture: Many veterans have found acupuncture to be effective in treating chronic pain, anxiety, insomnia, and PTSD. By stimulating specific points on the body, acupuncture can promote relaxation and balance.
Traditional Chinese Medicine & Herbal Remedies: TCM offers a variety of natural remedies, such as herbal supplements and dietary modifications, aimed at restoring harmony in the body and mind. These approaches are increasingly being integrated into Western healthcare for veterans. Just make sure that your service provider is knowledgeable about what remedies and medicines they are using so that nothing risks a controlled substance issue.
Massage Therapy: Massage can help alleviate physical tension, reduce stress hormones, and promote relaxation, which in turn improves mental health.
7. Peer Support Networks
Veteran Peer Support Groups: Peer-led support groups create safe spaces for veterans to share their experiences with others who understand the unique challenges they face. Organizations like Vet Centers and Wounded Warrior Project offer peer support sessions where veterans can connect and gain emotional strength from others with similar backgrounds.
Online Communities: Virtual platforms provide veterans with the flexibility to connect with peers remotely. Online support groups, forums, and social media communities allow veterans to share experiences, seek advice, and build relationships without geographical limitations. The VA offers many virtual drop-in sessions that are hosted multiple times a week on different topics.
8. Biofeedback & Neurofeedback
Biofeedback: This technique teaches veterans how to control physiological processes like heart rate, muscle tension, and brain activity through real-time feedback. Learning to regulate these functions can improve sleep, reduce stress, and alleviate symptoms of PTSD.
Neurofeedback: Neurofeedback is a specific form of biofeedback that targets brainwave patterns. It has shown promise in helping veterans retrain their brains to reduce hypervigilance, anxiety, and emotional dysregulation.
9. Spiritual Counseling & Faith-Based Support
Chaplains & Spiritual Leaders: Many veterans find comfort in turning to their faith for guidance. Whether through formal counseling with a chaplain or participation in faith-based groups, spiritual support can foster hope, healing, and a sense of purpose.
Mind-Body-Spirit Retreats: Some organizations offer holistic retreats for veterans that incorporate spirituality, meditation, yoga, and community support, providing a comprehensive approach to healing.
Survive and Thrive in Your Civilian Life
In the same way that veterans have been trained to rely on their teams for success in the field, a strong mental health support system is essential for thriving in civilian life. Whether it’s leaning on loved ones, counselors, or fellow veterans, seeking mental health support isn’t a sign of weakness—it’s a way to continue building strength, resilience, and focus. Veterans have already proven their commitment to service, sacrifice, and excellence; investing in mental wellness is a step toward ensuring they can fully pursue their next mission—whatever passion drives them forward. Seeking support is just another tool in their kit to help them excel in life, just as they’ve done before.
