How to Improve Your Mental Health as a Woman in a Military Community

When you’re a woman in the military community — active duty, veteran, or spouse — you know the unique challenges you face each day.

Deployment separation, balancing dual roles, combat exposure, and many other situations can cause mental health issues.

So, what can you do to improve your mental health? It begins by understanding that you’re not alone.

Military Spouses and Mental Health

Per the Department of Labor, 92% of military spouses are women. And when you look at the results from a study on military spouse mental health, you see the following:

1 out of 8 military spouses experienced a major depressive episode.
1 out of 6 experienced generalized anxiety.
These figures are more than double those found in the general population and comparable to those of service members after combat.

Women Veterans and Mental Health

A recent DAV report revealed the following:

Women veterans are twice as likely to attempt suicide compared to male veterans. And they're about twice as likely to die by suicide than civilian women.
For women who get VA care, around 1 out of 3 report experiencing MST. Veterans who experienced this are more likely to abuse drugs and alcohol.
Almost 1 out of 5 women veterans using VA clinics reported partner abuse in the past year.
Women using VA maternity care are more likely to have mental health issues like PTSD.
Menopause doubles the risk of depression in U.S. women. It also corresponds to when women have the highest suicide rates.

The Most Common Causes of Mental Health Issues for Women in the Military Community

Deployment and separation. Being away from family for long periods takes a major emotional toll. This can affect both active-duty women and military spouses.
Combat exposure. Women in combat roles face traumatic experiences, leading to long-term disorders like PTSD. Women who are military spouses can also be deeply affected by the stressful home environment as a result of their husbands’ combat exposure.
Military Sexual Trauma (MST). Unfortunately, women in the military are at a higher risk of experiencing sexual harassment or assault. MST can lead to severe mental health issues such as PTSD, anxiety, and depression.
Balancing Dual Roles. A military spouse juggles many roles; they are both a caregiver and a parent, often without the support of their partner. This dual responsibility increases stress levels and can lead to burnout.

Why Don’t More Women Seek Help?

While mental health is a serious issue for women in the military community, many don’t get help. The reasons are significant:

Stigma. There is a significant stigma associated with seeking mental health care in the military. This stigma can be even more pronounced among women, who may fear judgment or negative career repercussions
Cultural and Institutional Barriers. The military culture often values toughness and resilience, which can discourage service members from seeking mental health care. Institutional barriers also exist, making it harder for women to access the necessary support.
Accessibility. Finding time to access mental health services can be challenging, especially with young children. Additionally, remote locations or frequent moves can make it difficult to find consistent help.

However, more resources are available than ever for women seeking help with their mental health. Here are just a few:

Veterans Affairs (VA) Services. The VA offers various mental health services to support veterans and their families. These include therapy options, support groups, and specialized programs to help women cope with their unique challenges.
Specialized Programs. Programs like the Women's Health Transition Training Program can be beneficial, especially if you are transitioning out of the military lifestyle. These programs offer resources and support tailored to your unique needs.
Community Support. Support networks are vital in helping women connect with others who understand their experiences and provide emotional and practical assistance. The Center for Women Veterans has a wealth of information on ways to connect with others and find support.
Telehealth Services. The expansion of telehealth has improved access to mental health care. This is especially beneficial for military spouses who may not have easy access to traditional services. Telehealth allows you to receive care from the comfort of your home.

What You Can Do Now to Improve Your Mental Health

Reach out for help. Seeking help is a courageous step and a necessary one. It takes strength to reach out and ask for help, but understand that you are not alone, and there are many people and resources ready to support you through this journey.
Journal. Research shows that daily journaling can reduce stress and improve mental health. Therapeutic journaling, in particular, can help you deal with traumatic experiences, and you do it for just 15-20 minutes a day.
Seek alternative treatments. Sometimes, mental health drugs and therapy don't help as much as people thought or hoped. If you're in that situation, don't give up. Look into alternatives like rTMS. It’s drug-free, pain-free, and can achieve amazing results.

Remember, your mental health is just as important as your physical health. Yet improving your mental health is a journey, and the path may seem daunting at times. Just know that you’re not alone; there are resources and support systems available to help you navigate the unique challenges you face.

Take that first step—reach out. Whether it's to a trusted friend, a mental health professional, or one of the many support programs tailored to women in the military community, know that seeking help is a brave and empowering choice.

You deserve to live a life filled with peace, resilience, and joy. You're worth it.